05/09/2023
Don't let pregnancy back pain get you down! We've got your back (literally) with some poses for pain-relieving when pregnant - Ready to put them into practice? Lets go! Hot tip - got back pain in general -these will help!
1️⃣ Cat-Cows (with supported core breath)
On all fours, find a neutral spine. Big breath in a feel your ribs fill, almost like you're inflating your whole torso. Then, as you exhale, tuck chin & tailbone, exhaling the air as your arch your back.
When you breath in again, come back to a neutral spine.
Exhale and feel connected to your core as your exhale and let your spine dip, coming into the cow as you end the exhale, inhaling now back to the neutral (start) position.
This is helpful for protection, connection and support for your back and posture (and creating space for your growing baby/babies)
2️⃣ Sacral scribbles
Ah-may-zing for back issues. Especially if you are sitting a lot. Can be done with hands on floor, a ball (as pictured) or on the edge of a chair/couch.
Starting on all fours - step the palms together on one side - take a couple of steps to bring one leg onto the OUTSIDE of your hands.
Bring your awareness to your tailbone/sacrum. Imagine there is a pencil or crayon dangling off your tailbone and you're now drawing, circles or figure of 8 around on the floor, this can also be freestyle, like scribbles. Listen to your pelvis and let your tailbone be the "tiller" for these sacral scribbles.
3️⃣ Bird- Dog
Get nice and steady for this one and work the body front to back, using the diagonal lines. Connect and move with your breath to help build your stability.
Starting on all fours, finger tips of one hand will glide up the mat as you breath in, and back to start position as you breath out. As you get more steady, reach long with your opposite leg (lead with the heel), reach out, breathe out, curling gentle in, exhale out, bringing opposite knee to elbow, if lifted, or just gliding fingers and toes on the floor if you need more stability.
How did you go? Were you able to give these a try? If you're pregnant and would love to come along to Pregnancy Yoga, check the link in the bio for class passes and sign up!
