By using African dance throughout your pregnancy, you can greatly enhance your childbearing experience by strengthening the bond between you and your baby. 

Yoga comes from the Greek term “yoke,” which means to connect. Yoga enhances your life and your pregnancy experience in a way similar to African dance. Both help in learning how to focus inward and connect with the growing spirit within your womb, and focus less on how greatly your body and life are changing. The combination of African dance and yoga can be one of the most enjoyable experiences you have throughout your pregnancy. Dancing and yoga will make you feel strong and capable. The rhythm of the drums of Africa connects you with the rhythm of your baby’s heartbeat. Flowing yoga and dance movement are connected with the smooth flow of the ocean of water that supports your baby within your womb. 

With African dance, the emphasis is on moving down into the earth on the accent of the beat, while ballet teaches you to move upward with the beat. Even if you’ve never really done any other dancing, and you don’t know exactly what I’m talking about, don’t worry – just go for it! African dance is done barefoot to allow for greater contact with the earth. However, if you feel more comfortable in shoes, please wear them. Wear loose, comfortable clothing that allows you to move freely. Have plenty of room to move around in. Own the space around you, and have fun with the movement! I am excited to introduce you to an easy-to-follow series of African dance and yoga moves. 

As always, please be aware of your limitations and check with your health care provider before attempting any form of exercise, especially if it is a new activity. If you feel any discomfort of any kind, STOP. 

Music to dance to: Drums! Drums! Drums! Popular and easy to find are CDs produced by Mickey Hart of the Grateful Dead. (Seriously, he’s produced some incredible drum music.) Also, any CD by Mamady Keita from Africa.

Warming Up
When warming up, do the following suggested movements and any other ones that work for you. The goal is to get the blood circulating and generate heat throughout your body. Avoid getting overheated and take as many rests as you like. Have plenty of water available to drink.

1. Standing while holding onto something for balance, rotate your ankles in a circle. Circle clockwise and counter clockwise. Mimic drawing the alphabet with your foot by moving your foot the shape of the letters. Repeat on both sides. 
2. Stand with your feet hip distance apart, or wider if it’s more comfortable. Bend your knees and relax your shoulders. Place your hands on your belly, and sway your hips from right to left. Feel whatever rhythm you’re moving to. 
3. Lift your shoulders up and back. Rotating them in small circles, squeeze your shoulder blades together, and then drop. Repeat 15 times. 
4. Open your chest and loosen your shoulders by moving your arms in a circle. Repeat 15 times. 
5. Standing with your feet hip distance apart or wider and knees bent, place your hands on your belly. Rhythmically arch your back and flex your spine towards the shape of a C while tightening your abdominal muscles. Be careful not to bend forward at the hips. Remain standing upright throughout the entire movement. Repeat back and forth 15 times.

Dance #2, Mother's Breath
With your feet wider than your hips, transition from the Makunda Rock into Mother's Breath by lifting your right knee up and opening your arms wide at shoulder level. As you lower your knee and return your foot to the floor, bring your hands to your chest. Breathe deeply. Inhale as your lower your foot, exhale when you raise your knee and open your chest. Alternating knees, repeat for eight counts. This strengthens your legs, and stretches the chest open, while strengthening the shoulders and upper back, influencing good posture. 

Dance #3, Energy Rising
Drop your body weight into your feet with your knees soft and feet flat. Alternating knees, lift your knees up while lowering your body down towards the earth. Flutter your hands in a fanning/circular motion in front of or just beneath your belly. Lower your body and lift your knees to the rhythm of the drums while travelling backward to your starting position. Repeat for 16 counts. This strengthens your legs and abdominal muscles, while stretching lower back.  Repeat the above sequence as many times as you like! Be aware of your heart rate (it should be 140 beats per minute or lower), and be careful not to become overheated. Be sure to drink plenty of water.

Cool Down
Gradually slow down your movement, and breathe deeply. 

Yoga Cool Down - Chest and Shoulder Release

1. Stand with your feet hip distance apart and knees bent. Interlace your fingers behind your back. Roll your shoulders back and down. Move your elbows toward each other. Tuck your pelvis slightly under to avoid putting pressure on your lower back. Hold for five breaths. This stretches open your chest and shoulders, while strengthening your upper back. It also corrects the forward role in your shoulders. 
2. Step your feet together while sweeping your arms over head. Bring your palms together and interlace all your fingers except for your index finger. Try to straighten your arms and reach strongly past your elbows. Hold for five breaths. This stretches your back, shoulders and the sides of the waist. Repeat one and two twice, linking each movement with a breath.

Alternate Leg Stretch
Sit with your back against the wall. Straighten your left leg and bend your right knee, placing your right foot against the inside of your left knee. Place a strap or belt around your left foot, flexing your toes back toward your forehead. Sit up tall, pressing your shoulders down while pulling gently on the strap. Hold for five breaths or longer. This stretches your lower back, the backs of your thighs and your calves. 

Relaxation
Find a quiet place to relax and wind down. If you’re past your first trimester, lie down on your right side with a pillow underneath your head. Extend your right leg straight underneath you while bending your left knee and supporting it with a pillow. Place your top arm across your belly and breathe deeply feeling your belly expand when you inhale and relax when you exhale. Continue for 20 breaths.

Deep relaxation breath
While continuing to lie on your side, breathe normally. As you breathe, begin to count backwards from 50. Inhale 50, exhale 49, inhale 48, and exhale 47…and so on. Count each breath backward from 50 until you reach zero. Focus completely on your breath and delivering fresh oxygen to your baby, facilitating continued growth and development. Relax deeply. I hope that these movements bring you in tune with your body and your baby, and leave you feeling refreshed and revitalized.