42
MIDPREGNANCY
Your growing abdomen inevitably affects the curvature of your spine,
so it is important to maintain the correct posture. These standing
exercises, based on Mountain pose, enable you to use rapid, easy
checks to align your spine. The pelvic alignments of early pregnancy
(pp.20–21) are also safe to do until 30 weeks, when the pressure of
lying on your back may affect the blood flow to your baby.
ALIGNMENT OF SPINE
CAUTIONS
Stand against a wall in front of a
mirror when you align your spine
for the first time so you can check
that your alignment is indeed
correct; often what “feels” right
isn’t actually so. If you have high
blood pressure, skip Step 2.
INCORRECT POSTURE
As your lower back caves
in due to the growing weight of your baby, your neck
extends forward to compensate, creating an illusory
sense of alignment. The greater weight bearing on
the inner arches of your feet can cause you to waddle.
CORRECT POSTURE Stand in Mountain pose with
feet hip-width apart, knees slightly bent, and your hands
on your lower back to guide your pelvis into position.
Breathe freely, aligning yourself along an inner axis from
your crown, through your perineum, down to your feet.
Roll your pelvis
under, lengthening
your lower spine
Lift your sternum
to make more
space for your
growing baby
The
shoulders
become
rounded
The inner
arches of the
feet collapse
inward
The lumbar
curve
deepens,
causing
backaches
Weak abdominal
muscles increase the
forward pelvic tilt
The neck
is strained
Be aware of the
supporting role
of your lower
abdominal muscles
Dig your heels in,
putting more weight
on the outer edges
of your feet
Drop your chin
Pull your
shoulders back
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43
1
2
3
Stand in Mountain pose to
align your spine. Put your
left foot on a beanbag or
low chair and bend your
right knee slightly. Bring
your hands to your
shoulders and keep your
elbows at shoulder level.
Make four small backward
circles with your elbows,
breathing evenly.
Keep your head straight and
raise your arms above your
head, holding your fingers
tight together. Drop your
left hip and stretch your
long back muscles. If you
can remain comfortably in
this pose, hold it for four
breaths. Then repeat Steps
1 and 2 on your right side.
To check alignment
quickly, stand in
Mountain pose. Put
one hand on the
base of your neck
and the other on
your lumbar curve.
Take a few steps like
this to memorize the
feeling of walking with
your spine aligned.
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