Candle Breathing for Core Engagement in Pregnancy & Beyond

As a prenatal yoga teacher, every so often I get asked how to activate or engage the core during pregnancy. Although not the easier to do, it IS possible to find some core engagement during pregnancy especially if that is important to you. And, no, we are not doing this with deep crunches and sit-ups. Core engagement in pregnancy can be done subtly and with breath. The good news is that when we can find some core stability in pregnancy, this can help with balance while pregnant and support recovery during the postpartum period.  Below is an easy way to engage the core when or if you are interested.

Not pregnant? No worries. This method works for anyone whether you are pregnant or not...and at any age. Even kids can have fun with this one! Enjoy, and let me know how it goes.

Candle Breathing

1. Find a comfortable seat that allows you to sit upright with shoulders in line with your hips and chin slightly tucked to keep the back of the neck long.
2. Pretend it's your birthday and a cake one single candle is in front of you. 
3. Take a deep breath in, purse your lips so you can blow out the "candle".
4. Slowly breathe out through pursed lips for as long as you can without strain.
5. Take two more breaths just like this, then return to your natural breath.

This type of breathing automatically engages the core and draws your baby (or abdominal wall) in towards you. There is no need to strain, push and pull to get there. Have fun with this one!

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