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yoga during pregnancy
Wellness
Published Thursday May 10, 2018 by Taryn-Lea McEachrane

5 Soothing Yoga Poses to Try During Pregnancy  

Yoga
Motivation

Pregnancy can be a time of equal parts joy, frustration, and confusion. Whether you are a first-time mom, or anxiously awaiting your third child, you can benefit immensely from a variety of yoga poses to improve your strength, flexibility, and mindfulness.

“When you do things from your soul, you feel a river moving in you, a joy.” - Rumi

A healthy mind is crucial for a healthy body. A healthy body influences the mind. The body and mind are irrevocably connected. Research has proven that emotional stress can manifest in many ways—from small physical ailments to chronic disease. During pregnancy, it is critical that you manage stress appropriately, but let’s face it, stress is an inevitable fact of life. 

Stress will be there before pregnancy, during pregnancy, and after pregnancy. But, with proper management, it can become less of a burden. Practicing yoga poses, or asanas, can offer a dual benefit of spiritual practice and exercise during an exciting nine months. However—it is up to you whether to embrace both.



For mothers who are seeking a new practice, yoga can provide both a calming mindset and exercise routine that meets your needs wherever you are in life. Try these five asanas at home for a more relaxed experience during pregnancy! 


Mountain Pose (Tadasana)

Your lower back can begin to ache as you arch your spine more and more to support your growing belly. Practicing Mountain Pose will improve your standing posture by creating a straight spine—a necessary positioning that allows more room within your body for your lungs to expand and your womb to grow. 


Prasarita Padottanasana  (Wide-Legged Forward Bend)


This pose improves flexibility for the hips, which is important in pregnancy. It also helps to stretch the back muscles, back of legs and lengthen the spine. When separating your feet in this pose, be mindful of your balance. It can vary according to your stage of pregnancy. 

 

Cat Pose (Marjaryasana)

Cat Pose provides multiple benefits for the pregnant body. Not only does it help relieve back pain, it also works to strengthen the lower abdomen so it can better support your womb. An ideal exercise for beginners, this pose can help create emotional balance in everyday life.  


Downward Facing Frog Pose (Adho Mukha Mandukasana) 

Frog Pose is a hip-opener that helps to release emotion and increase flexibility. A powerful beginner pose, you will feel the welcomed stretch in your hips, groin and inner thighs. You can modify this pose by placing a folded blanket under the knees or elbows.


Reclining Bound Angle Pose (Supta Baddha Konasana)

Although this pose may feel slightly uncomfortable at first (and is recommended only during your first trimester), it will serve to relax your body over time, allowing you to feel more open—both mentally and physically. This deeply relaxing and restorative pose can help you release negative emotions while increasing your flexibility.
 

No matter what pose you choose to practice or what atmosphere you choose to practice in, it is important to remember that the foundation of all yoga poses is the breath. Try focusing your attention on your breath during asana practice, inhaling and slowly exhaling through your nose—making an ocean-like noise with each inhale and exhale.

Don’t forget to carve out at least five minutes of your day to do the poses. Making time for yourself is essential during your pregnancy to create a sense of calm and manifest inner joy. Whatever works to soothe your soul.

Taryn-Lea McEachrane
Written by
Taryn-Lea McEachrane
Contributor | Certified Yoga Teacher
About the author
Taryn is an aspiring wellness expert and nature loving yogini with a background in public health. She has worked various health-related jobs throughout her career and holds a deep passion for writing.
Goat Cheese Ball healthy recipe
Wellness
Published Tuesday Jan 21, 2020 by Mckenzie Hathaway

Goat "Cheese" Ball

Recipes
Food

Did you know you can make mouth-watering “fake” cheese with macadamia nuts? Yes, macadamia nuts. If you’re craving that creamy consistency but your stomach isn’t down for dairy, try out this recipe inspired by Simple Vegan Blog

Ingredients
  • 1 cup of macadamia nuts (soaked overnight)
  • 1 1/2 lemon 
  • 1 tbsp apple cider vinegar
  • 2 garlic cloves
  • 1/2 tsp raw virgin olive oil
  • ¾ cup water
  • 1 tbsp rosemary
  • 1 tablespoon pink Himalayan salt 
Directions
  • Place the macadamia nuts into a bowl and cover with water to soak for at least 7 hours. 
  • Drain and wash macadamia nuts before placing it in a high-speed blender (I use my refurbished Vitamix). 
  • Add lemon juice, garlic cloves, olive oil, water, and blend for about two minutes until extremely thick.
  • Slowly add in the lemon juice, followed by rosemary, salt, and any additional seasoning that you desire.
  • In a large bowl, lay out a cheesecloth that will hold the macadamia mixture. Make sure your cheesecloth is large enough to hold the entire mixture. It will be very thick, so scoop it from the blender into the cloth that is within the bowl.
  • Once in the cloth, in the bowl, wrap the mixture up in the cloth into a ball. With an elastic band, tie the top so the mixture is in a tight bowl. It should be a large softball size.
  • Squeeze out any extra liquid and place the cheese ball in the fridge for at least 14 hours(I left mine for about 24 hours, and it was perfect). 
  • When you are ready to bake this bad boy, preheat the oven to 175°C/350°F.
  • Grease a baking pan with olive oil, well. Don’t make my mistakebe sure to put enough oil! 
  • Carefully unwrap the cheese ball from the cloth and shape into a perfect round ball.
  • Place on the very greased pan and bake for 45 minutes or until the top is golden brown. However, check it about halfway. You may need to turn down the oven for the final 20 minutes. If your cheese is cracking while golden brown, that is perfect! 

Once taken out of the oven, it’s ready to serve. It will be difficult to transfer – so if you can decorate the pan and serve directly on it with crackers and veggies that’s what I recommend.

Mckenzie Hathaway MINDBODY
Written by
Mckenzie Hathaway
Media & PR Specialist
About the author
From working at a fashion magazine to taking on the tech industry, Mckenzie is passionate about all things Public Relations. Outside of the office, you will find her trail running, swimming in the ocean, or creating plant-based recipes as she heals her body from autoimmune diseases.