Balance Your Pelvis & Position Your Wombmate
1. Sukhasana-Easy Pose. In kindergarten your teacher probably called this pose “Criss-Cross Apple Sauce”. This prenatal yoga pose helps to tilt your pelvis forward, which aligns the uterus properly. This helps your baby to get into the right position as it stretches the inner thighs and the groin. It helps to sit on a block or folded blanket so that your hips are higher than your knees.
2. Bitilasana – Cat/Cow Pose + Pelvic Tilts
If you want to help to stretch and strengthen your back in pregnancy, this is a daily must-do! To prevent or ease low back pain in pregnancy, do 10 in the morning and 10 before bed.
Cat/cow combined with pelvic tilts (150 per day) will also aid the optimal alignment of your growing uterus and get the baby in the head-down position. Pelvic tilts have added benefits in your pregnancy too! They improve circulation, can help reduce edema/swelling in the legs and feet, help you to empty your bladder, and encourage your baby to go head-down and to stay there for the rest of your pregnancy. All you have to do is tilt your tailbone up and tuck it under. Go at your own pace. Do them when you wake up, at lunch, watching TV, and before bed. These prenatal COW POSE
3. Uttana Shishosana-Extended Puppy Pose. In addition to stretching the spine and opening the shoulders, this is another pelvic-uterine alignment exercise-so important in optimal positioning of your baby. This prenatal yoga pose will also help take pressure off the pelvic floor and relieve the pressure of hemorrhoids.
4. Adho Mukha Svanasana-Downward Facing Dog– This prenatal yoga pose stretches and releases the muscles and ligaments in the lower abdomen and uterus. This pose is so beneficial. In addition to the help it gives you prenatally, it also strengthens your upper back, shoulders, arms and legs. It can help relieve stress when combined with focused breathing. Try to hold this pose for 5 deep, very slow breaths. Focus on the release of tension as you exhale.
5. Supta Padangusthasana -Reclining Big Toe Pose (with a twist)- Lie on your back, briefly. Loop the middle of a strap, belt, or towel around the sole of your right foot. Reach up with your left hand as close to your foot as you can and slowly pull your right leg all the way over to the left until the foot touches the floor. Gently pull the foot and leg toward your left shoulder until you feel a comfortable stretch. Hold for 5-10 slow deep breaths. Repeat on the other side.
6. Ekha Pada Rajakapotasana-One legged King Pigeon Pose– this pose must have been made for pregnancy! Just think about the transformation your hips are going through. It’s no wonder most students love it and hate it at the same. Even though it’s a challenging pose it stretches some important muscles that need to be open and relaxed for a smooth labor and birth: The buttocks, the thighs, the hips, and the psoas muscles. While you are in pigeon pose, use “Centering Breath”. Make your exhales twice as long as your inhales, using Ujayii breath. This stimulates the pituitary gland to produce beta-endorphin and stimulates the relaxation response. With practice this can be an effective tool during labor. Two versions below.
7. Viparita Karani-Legs Up the Wall – Use either a bolster, or a rolled blanket so that your hips are supported off the floor up to 12 inches. Sit sideways on your bolster or blanket right next to the wall, and push one hip against the wall. Lie down on your opposite side and then swing up one leg at a time up on to the wall. Your upper body and your head will relax on the floor while your hips are elevated and your legs can relax up the wall. This is such a relaxing prenatal yoga pose and will help reduce swelling in your legs and feet.
Want more of a regular practice? Check out my online classes at YogaDownload.com