duration as this helps the pelvic floor muscles
to lengthen slowly and widen). This is an ideal
form of muscular contraction for birthing as a
lengthening of the pelvic floor (relaxation of the
pelvic floor) is necessary for the baby to slide
out of the birth canal and minimize perineal tear-
ing. We bring harmony in our being by being
fully aware of the soft sounds we create. “Aah,
Wah, and Yah” are sounds that cause the jaw
muscles and mouth to gently open and vibrate
the whole body and baby. Creating sounds is a
form of uniting to all aspects of our being: breath,
sound, and body to birth in the present moment
rather than being in a state of fear or stress in
the mind.
Contra indicated Belly Dance Movements:
Avoid sudden changes in directions, quick up
and down movements as in quick hip drops and
lifts or twisting shimmies that strain the liga-
ments of the low back.
Avoid extreme ranges of motion in either di-
rection as this strains ligaments. For example
bending the spine backwards on your knees or
forward bending over your thighs in standing.
Pregnancy Exercise Guidelines and Recom-
mendations:
1. Drink Plenty of Fluids. Stay hydrated.
2. Practice self-awareness, notice how you
feel, and modify movements accordingly.
Use the dance as a form of listening to and
responding to your body’s innate wisdom.
Avoid anything that does not feel right or
safe for you and baby.
3. Focus on activating the pelvic floor (Ke-
gel exercise) and deep abdominal muscles
(drawing inward towards the spine). Main-
tain a neutral spine with a neutral pelvis.
‘Michelle Maniaci and her 4
4. Dance in a cool environment.
year old daughter Mia’
5. Allow time in your dance routine for a 5-10
minute warm up and cool down period to al-
at Tula and Tupi Mother-daugh-
low the heart to return to a normal rate.
ter belly dance workshop
6. Begin your dance with first aligning body,
taught by Michelle and Mia in
mind, baby, and breath in the moment. Wish
well to your baby and your Self and feel
Coconut Grove, FL
grateful in your heart for this sacred time in
your life and for being able to share these
nurturing moves with your baby.
Photographer: Rachel Paul,
owner of Tula and Tupi, Chil-
Belly dance is an ideal form of prenatal execise
drens Boutique.
43
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