"The Labour of Love DVD kept me supple and fit throughout my pregnancy. It gave me great confidence and kept me calm at the onset of labour and right through until I gave birth."
Isobel Kennedy
Tips for Common Ailments during Pregnancy
1.Leg cramps
Stand at the wall, with arms resting at shoulder height, elbows bent pressing into the wall and the hands in an open position - palms and fingers spread out.
Take your right leg back and bend your left knee.
Come up into the ball of your right foot and stretch the heel down towards the floor.
If you don’t feel enough stretch, then take your right leg back further to increase the stretch of the hamstring.
Repeat this stretch, of each leg 5 times .
2.Sciatica
Lie down on your back with both knees bent, feet close enough to the body to carry body weight. Place the right foot over the left thigh, and stretch into the heel. Lift up and take hold of the left thigh- by bringing your right hand through the space between the legs and clasping the hands together around that left leg. Then, take a breath and relax into the position. Breath out, and draw the leg towards the body, while pressing the knee away.
Maintain the stretch for 3-4 breaths if you can.
Repeat on the other side.If you can’t reach into the stretch easily, place a belt around the thigh and draw it inwards with both hands.
* There is an easy way to stretch these piriformis muscles while sitting on a chair. This is demonstrated on the DVD.
3.Back ache
Come onto an all fours position, with the hands directly under the shoulders and the fingers well spread out. Press the palms of hands down, and have the knees hip width apart. Round into the upper back and take the weight back towards the heels, then press palms into floor and come back to (table position).With the back flat breathe in and as your round the back, breath out.
Repeat for 4-5 breaths then, bring the big toes together widen the knees apart and try to sit back on your heels. Stretch the arms out in front and lower the head to the floor. Direct the breath into the back of the body and completely relax.
4. Sleeplessness
Bring yourself into a comfortable seated position,(lean against the wall if you need support). Just be aware of the natural breath coming in and out of the nostrils, meet the breath with the feeling of gentleness. Place the thumb of the right hand on the outside of your right nostril and fourth finger of right hand on the outside of left nostril. The second and third fingers are just bent down.Now you are going to breathe in and out alternately through each nostril. To begin, close the right nostril with your thumb and inhale through the left nostril only. Then, close the left nostril and exhale through the right nostril.
Continue to alternate the flow of breath through each nostril gradually lengthening the out breath. This helps to relax the nervous system. You will then feel calmer and ready for sleep.
