by Ling Wong, Thoughts For Foods Holistic Health www.thoughts4foods.com
I have been practicing yoga for 10 years and it have been a very helpful tool to help me stay centered and relieve some physical discomforts during both of my pregnancies (I am at week 35 now and still flipping up to a forearm stand). For both pregnancies, I experienced minimal aches and pains, had a happy lower back, had no issues with balance (in fact, I ride my bike to my yoga classes), and right now still have the energy and the cool to keep up with my 2.5-year-old little monkey.
There are may yoga poses that can help open up the lower back and strengthen the pelvic floor muscles, helping the body to better adjust to the changes during pregnancy and ease discomforts. If you are new to yoga, it’s best to join some prenatal yoga classes to learn the basics so that you don’t injure yourself. Keep in mind that the relaxant hormone produced by your body during pregnancy can loosen up joints and tendons, making you more prone to certain injuries.
Pelvic floor weakness
Squats – help articulate pelvic floor and tail bone. This pose can be modified by sitting on a block.
Pigeon pose – a great hip opening pose.
Hero pose – following the instruction of an experienced teacher, this pose can help widen and articulate the pelvic floor by lifting and toning the muscles, preparing it for childbirth and recovery.
Lower back pain
To ease lower back pain, try to anchor the back of the pelvis to lift and tone the lower back. On your hands and knees, extend opposite arm and leg to strengthen the lower back – do not allow your back to sag. Keeping your hamstring and gluts open also helps ease lower back pain.
Try seated or standing forward bend (with legs wider apart to accommodate the belly), ankle to knee pose, pigeon pose, runner’s stretch, and low lunge.
Poses that help you widen the femur bones can help ease sciatica pain. Modify forward bends to widen legs and use blocks underneath your hands for support so that you can concentrate on taking the femur bones back. Ankle to knee pose and low lunge may also help.
Reclining restorative poses and gentle back bending that help open up the shoulder area can help ease headache.
Ling Wong, founder and owner of Thoughts for Foods Holistic Health, specializes in preconception health and prenatal and postpartum wellness. She became passionate about the subject during her own fertility journey and decided to apply her knowledge and her personal experience to support women in various stages of their motherhood journeys. Walking her talk, Ling was able to recover very quickly from the delivery of her first child and is currently breezing through her second pregnancy. Learn more about Ling and her work at www.thoughts4foods.com, and her prenatal wellness program at http://thoughts4foods.com/super-pregger.