Gentle, fluid, and slow-moving, In My Own Ocean, is a Hatha class to lengthen the body and create space through rhythmic flows and moving meditation. This class provides plenty of modifications to accommodate yogis of all levels and yogi mamas in their third trimester. Side waist lengthening, hamstring and inner thigh opening, and gentle twists create space and support the low back.
Maintaining a yoga practice while pregnant, injured, or stressed may alleviate the strains and demands on the body that amass when we don’t honor how we feel and find time to come to our yoga mat. Through intentional breath and postures, we create space in our bodies by lengthening muscles to ease the strain on connective tissues, making room for internal organs, and, if you’re pregnant, allowing more room for the baby.
Style: Hatha
Duration: 38-min
Level: Open-levels
Props: 2 Blocks, 2 bolsters
Focus: Gentle Hatha, side waist and hip opening
Location: Semperviva, Vancouver, BC
Come to stand with your legs wide and hands on your lower belly. Breathe down into your hands. How can you surrender to what is, right now? Can you breathe into all that you are? —whatever you feel, honor it. Take this opportunity to connect to your body and all that you feel and your baby.
Moving Meditation
Boa Breath – A Martial Art practice from Chien Lung
Opening Sequence
Squats to build strength in the legs and glutes
Malasana (yogic squat) with or without blocks to support the seat
Bharmanasana (tabletop) swaying torso from side to side to open the side waist.
Adho Mukha Svanasana (downward dog) spread fingers wide and tip tail to the sky.
Bitilasana Marjaryasana (cat/cow) undulations from tabletop to seated.
Slow Flow Sequence
Seated side waist stretching to lengthen the side body and lats.
Come to stand t the back edge of the mat
Adho Mukha Svanasana (downward dog)
Anjaneyasana (low lunge) variation with legs wide to make space for the belly
Hanumanasana (half splits pose)
Vasisthasana (side plank variation)
Repeat on the other side.
Cooling Sequence
Malasana (yogic squat) at the back of the mat with or without blocks,
Supta Virasana (saddle pose) to open the front of the legs
Setu Bandha Sarvāṅgāsana (bridge pose)
In bridge pose, extend one leg toward the back edge of your mat to stretch the psoas and release the front of the pelvis.
Repeat on the other side.
Knees wide, take legs side to side to gently release the low back and twist the spine.
Savasana
If you’re not taking savasana, come to sit in meditation and breathe deep.