logotype

WEEK 40

Happy Birth-Day

I love my baby, my baby loves me.

WEEK 40

I welcome my new baby into the world with a very

happy birth-day.

Together we have reached the pinnacle of your incredible journey to life.

Soon you will send a message to my body to release the hormones, to start the birthing process, and my body will escort you down the birth canal. I will be waiting to welcome you into the world.

As my body continues to practise for your birth-day, I am focusing on using my breath and relaxation techniques, which will help support me through the surges when you decide that it is time for you to arrive.

For the last forty weeks my body has been your home, providing you with food, shelter and protection, keeping you warm and snug in your very own uterine world.

Before long you will be entering a very different world.

Even if you choose not to be born this week, I know that we shall meet very soon; it's just a matter of time.

My bag is packed, my birthing intentions visualized, and my heart, bursting with love, is awaits you.

BENEFITS: Savasana helps soothe the nervous system; focuses and calms the mind; relaxes the physical body and helps balance emotions.

Intention

This week I shall remember the bag I packed nine months ago. I will give thanks for all the gifts I have received along the way: courage, faith, patience, love, laughter, joy, wisdom and strength; carefully unpacking each one, as I become your mother.

Asana for the Week

Savasana

The final relaxation and a guided visualization. For this pose I will need a yoga mat, a wall and several small cushions.

This pose and guided relaxation are suitable for all stages of my pregnancy.

WEEK 40

I come to relax in Savasana. I lie on my left side cuddling you.

I make room for you and use several cushions to ensure that we are both comfortable to rest here for up to fifteen minutes. I place a cushion between my thighs and one underneath my belly for you. I rest my head on a cushion.

I close my eyes and breathe.

When I inhale, I breathe in softness, and when I exhale I breathe out any worries or fears [I pause here].

I relax my body [pause]. I relax my thoughts [pause]. I relax my feelings [I take a longer pause here].

Cradling you in my right hand [pause], I bring my awareness into my heart center. I visualize a golden light shining from my heart [pause]. I watch this golden light beam out in all directions, in all dimensions, touching every single cell of my being [pause]. I feel my entire body being bathed in this light, from the soles of my feet to the tips of my fingers and the crown of my head [longer pause].

I see this golden light flowing from my heart center to you.

Mindfully I repeat this week's affirmation:

I love my baby, my baby loves me.

I follow the golden light, watching it pour from my heart into you [pause]. I watch you bathe in this shining light, rolling, tumbling and immersing yourself in the warm glow from my heart [longer pause].

I see this light as a shining sun [pause]. I take my awareness to my cervix, imagining my cervix as a beautiful flower bud waiting to unfurl in the light [pause]. I see each petal of this flower slowly open out in the warmth of this sun [pause].

I imagine you slowly beginning your journey down the birth canal, as the petals of my flower unfold [longer pause].

Mindfully I repeat the affirmation:

When I smile my pelvic-floor muscles smile with me.

Sensing the gentle pressure of your head crowning, I relax with each breath, using my breath to breathe you out [pause].

Mindfully I repeat the affirmation:

I use my breath to birth my baby; with each inhalation I gather strength, with each exhalation I breathe my baby out. [longer pause]

I watch the golden light beam out as you are born, happy, healthy and shrouded in the warmth of my love. I hold you on my chest; I say to you,

I love my baby, my baby loves me. [longer pause]

We are united.

Slowly I bring my awareness back to my breath, deepening my inhalations and lengthening my inhalations [pause].

I bring my awareness back into the present moment.

I unite with you through my mind, body and breath.

I stay here for a few minutes before using my hands to gently assist me up into a sitting position.

A Sample Sequence for Trimester

WEEK 40

WEEK 40

A Sample Sequence for the First Trimester

WEEK 40

1 Abdominal Breathing

Page 21

WEEK 40

2 Anjaneyasana - Crescent Moon

Pages 90–1

WEEK 40

3 Uttanasana - Standing Forward Fold

Pages 32–3

WEEK 40

4 Vrksasana - Tree Pose

Pages 36–7

WEEK 40

5 Utkata Konasana Flow - The Goddess Flow

Pages 26–7

WEEK 40

6 Parivrtta Sukhasana - Revolved Easy Twist

Pages 79–80

WEEK 40

7 Supported Reclining Pose

Pages 29–30

A Sample Sequence for the Second Trimester

WEEK 40

1 Supta Baddha Konasana - Reclined Bound Angle Pose

Pages 122–3

WEEK 40

2 Cat Sequence

Pages 56–7

Practise the Birthing Breath (see pages 63–4) with the movements.

WEEK 40

3 Adho Mukha Svanasana - Downward Facing Dog

Pages 66–7

WEEK 40

4 Virabhadrasana I - Warrior 1

Pages 72–3

WEEK 40

5 Trikonasana - Triangle Pose

Pages 82–3

WEEK 40

6 Prasarita Padottanasana - Wide Angle Forward Bend with an Open Twist

Pages 46–7

WEEK 40

7 Kegel Exercises - Pelvic Floor Exercises

Pages 40–1

WEEK 40

8 Supported Upavista Konasana - Supported Wide Legged Forward Fold

Pages 96–7

A Sample Sequence for the Third Trimester

WEEK 40

1 Baddha Konasana - Bound Angle Pose

Pages 99–100

Practise A Breath for Labor, 135-6

WEEK 40

WEEK 40

2 Seated Namasté Flow

Pages 125–6

WEEK 40

WEEK 40

3 Tabletop Pelvic Rotations

Pages 132–3

Practise the Birthing Breath (pages 63–4) with the movements.

WEEK 40

Balasana - Child's Pose

Pages 128–9

WEEK 40

5 Savasana - Relaxation and Visualization

Pages 139–140

Add comment


Security code
Refresh