8 Yoga Asanas for Mom to Be Saying a Good Bye to Lower Back Pain and Gain a Good Night Sleep
While you are pregnant, certain parts of the body begin to hurt that most of us did not even know had existed. Weird aches and pops up generally from nowhere followed by growing belly making your finding positions nearly impossible. Yoga, in particular, can be awesome as it’s believed to be a perfect combination of stretching and strengthing, says Bec Constant prenatal yoga instructor at Om Births and birth doula at Boston. Parental yoga addresses the physical challenges inheriting to pregnancy, something like a shifted center of gravity and lower back pain. These moves help in elevating aches, building strength in your legs, backs and abdominals preparing you for giving birth.
Yoga helps in easing labor and delivery pain with moves that help in relaxing the hip muscles, using gravity to your advantage. So try and consider yoga as a way of physically getting stronger and healthier during the entire pregnancy period. No matter if you had never done yoga before the modified moves taught in parental yoga are both safe and beneficial for the expected moms. Plus women with difficult pregnancies find comfort in yoga gentle motions and breathings.
Legs up the wall:This is done by having your butt placed right up on the wall swinging your legs up. You need to make sure that your butt touches the wall so that you begin to feel a bit relaxed. Let you’re lower back touch the floor as much as possible making sure there is no arch in your back. If this is something that you don’t feel comfortable, then put your legs on your chair, focussing on tucking your pelvis so that your lower back is flat on the floor taking all the arch on the back.
The Meditation on Pose:This particular yoga pose is also called as the sukhasana and is something that you can perform. There are a lot of benefits women could gain through this asana as it helps in keeping your body calm, relieving your body stress, stretching your knees, ankles, legs, calming your body, strengthing your body and giving relaxation to your body. So it is one of the best and must try yoga asana during pregnancy, and this is something you can begin with.
Janu Sirsasana – The head to the knee Pose:To do this you need to sit on the floor without slouching, and legs stretched both in front of you, with knees bent if necessary to keep the spine from rounding. Bend the knee up and open the hip, bringing the sole of your right foot into the inner left thigh toward the ground. If your knee does not each, the ground then tries supporting it with the cushion. Inhale and lengthen the spine, and then exhale as you begin to bend forward from the hips over the left leg, keeping the spine and neck long placing the hands on the either side of left leg. Then Gaze at the big toes of the left foot as you begin to focus on the breathing in and out. Repeat on the other side.
Wide side Lunge (Skandasana):Keeping your hips open during those nine months is the most important thing that has to be done during this Asanas. Doing this can help in assisting in the entire process of labor pain and delivery, making way for your baby descending through the birth canal. You can do this buy standing with your feet parallel and your pelvis neutral moving mindfully into a wide leg forward fold. Have an active pressure on the right foot, making sure that you don’t roll on the outer ankle, beginning to bend your left knee lunging sideways to the left. Then contract your baby belly (like lifting baby on the floor) as you begin to move your left elbow with shoulder pressing into left thigh, creating space in the inner groin and hips.
Reclined Hip Release (Supta Matsyendrasana Variation): Each and every pregnancy are different, and it is often recommended that the pregnant mamas limit the amount of time on their backs helping to keep the optimal blood flow to your baby and lower body. Here are one good tip and lower back stretch that will allow you to lay down without lying flat on your back. Feel free to use a blanket or bolster behind you coming to lay on your back. Then have your feet opened as wide as your mat or wider than your hips. With your head relaxing in the neutral (as you may require a headrest) sliding your arms to a T-shape and cactus position relaxing the shoulders down the floor.
Yoga Squat: For Tight Hips: As your pregnancy continues to possess your body begins to produce the hormone relaxing making you much more flexible. You have to be careful making sure that you don’t move beyond the range of flexibility. You can begin doing this by having your both legs extended in front of you, then one at a time bending down the knees placing close to your seat which is slightly wider than your hip. Have your weight put on your feet lifting off the seat to come into a low, wide squat. Have your back straight bringing hands together between knees in prayer, pressing elbows into the inner thighs.
So how would you relieve your lower back pain and gain a good sleep? Do you have any stretches that you feel has turned out to work out for you and is not listed out here? Any other tips that you can think will help in relieving the lower back pain during pregnancy. Then do post them in the comments section below.
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