Prenatal Yoga – L Pose

    Published: 06-16-2009
    Views: 12,775
    Yoga teacher Kathy Duke demonstrates how to stretch your hamstrings and your lower back in a pose called L pose.

    Kathy Duke

    Kathy's love of yoga began when she started taking classes nearly 10 years ago. In 2000, she completed the Health Advantage Yoga Center Teacher Training Program with Betsey Downing and Doug Keller. Since then, she has studied with Kaustaub Desikachar, David Frawley, John Friend, JJ Gormley, Judith Lasater and Erich Schiffman and has completed prenatal courses. An Experienced Registered Yoga Teacher with Yoga Alliance, Kathy Duke also holds certifications from the American Council on Exercise and the American College of Sports Medicine. Her teaching experience includes leading classes and individual sessions in the corporate environment, health clubs, studios and in-home, she has volunteered as an EMT and instructed CPR and first aid certifications. After earning a BFA from Virginia Commonwealth University, she has worked in the health and fitness industry for more than seventeen years. Kathy's comprehensive style emphasizes alignment and form of yoga postures, and integrates breathing and relaxation techniques into classes. Kathy is sensitive to the needs of beginers and accomodates those with more experience. Kathy currently teaches classes and workshops at the Health Advantage Yoga Studio in Herndon, VA and The Women's Club in Chantilly, VA and presents yoga seminars in the Northern Virginia area.

    Kathy Duke: Hi! My name is Kathy Duke, I teach prenatal yoga at the Health Advantage Yoga Center. Today, we are doing prenatal yoga. I am going to show you how to stretch your hamstrings and your lower back in a pose called L pose.

    You can use a chair, a kitchen counter top or any sturdy piece of furniture that is at the appropriate height. We will start in mountain pose with your feet comfortably resting below your hips. Take them out as wide as you need to.

    On an inhale, press down into your feet, feel your spine and your side body stretching upwards. On an exhale, hinge forward from the crease of your hips, bringing your hands on to the support of the chair, you can start this pose, with your knees bent.

    Allow the hips to lengthen away from your hands and your shoulders; this will give you a nice long stretch through the spine. As you are ready, you can begin to press down into the feet, gently pressing your thighbones towards the wall behind you. You will feel that this begins to produce more of the stretch into the hamstrings. Breathe gently and comfortably.

    This is a wonderful position that stretches both the legs and the back. It helps to increase circulation to the legs and the lower body. By shifting the weight of the baby, it softens pressure on the uterus and the spine. It allows more oxygen for both you and your baby.

    Stay here for as many breaths as you like. When you are ready to release, bend your knees and on an inhale, roll up through the spine, coming back to mountain pose. Thats how we stretch our hamstrings and our lower back.

    Next, I am going to show you Bound Angle pose.