So if you've ever been pregnant, you are probably familiar with the aches and pains that come along with it. If you haven't - just take it from me that it isn't fun, okay? In the second and third trimesters of pregnancy, shifting pelvic bones and muscles, and the weight of your growing baby can really start to cause some discomfort in your pelvis and lower back; one of the best ways to deal with these annoying pains is prenatal yoga or stretches! Here are some of the best poses/stretches that I have found - you can do them multiple times a day!
Cobbler's or Tailor's pose: This sitting pose helps open the pelvis and relieve some discomfort that you might feel from the shift in your pelvic floor.
Sit up straight against a wall with the soles of your feet touching each other.
Gently press your knees down and away from each other, but don't force them apart.
Stay in this position for as long as you're comfortable.
Pelvic tilt or Cat-Cow: This position helps relieve back pain - and is the one that I do the most these days!
Get on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight, but not locking the elbows.
Tuck your bottom under and round your back as you breathe in.
Relax your back into a neutral position as you breathe out.
Repeat at your own pace.
Squatting: Squatting is a very important and useful position for labor and delivery!
Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. Hold the back of the chair for support.
Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were going to sit down on a chair. Find your balance — most of your weight should be toward your heels.
Take a deep breath and, exhaling, push into your legs to rise to a standing position.
Side-lying position: This is a good resting pose for the end of a practice.
Lie on your left or right side with your head resting on your arm or a blanket.
Put a body pillow or blanket roll between your thighs to give your hips some support.
These are just a few positions that have really helped me through the transitional stage that my body is going through - there are many more that you can learn from a professional instructor or your care provider! Other things that can help ease your burden a little bit are staying hydrated (you should be drinking close to half your weight in ounces of water a day), staying active for a half hour each day (walking our dog or pushing B in the stroller around our parks is my favorite), and taking small breaks throughout your day with your feet up and support for your lower back!
Do any of y'all have any helpful hints on how to manage some of the pains of pregnancy? Let me know in the comments below!
Stay sweet,
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