96
LATE PREGNANCY
1
2
3
Now that your baby is heavier, your posture matters even
more. Aligning your spine daily with simple stretches will
instantly energize and refresh you, and also benefit your baby.
Be aware that although lying back on soft furniture may seem
relaxing, it actually slows down the circulation of blood to the
placenta and could encourage your baby to move into a
position that is less advantageous for birth.
ALIGNMENT OF SPINE
Stand close to a wall. Lean
back and rock the base of
the spine against it to find a
neutral alignment. Turn your
feet out slightly to open the
pelvis more, which helps the
baby engage. Now turn the
feet in to make space in the
pelvic base for birth. Repeat
a few times. For a standing
only sequence, go to Step 5.
Sit tall on a beanbag or stool
positioned against a wall.
Move your knees and feet
hip-width apart and align
your back fully. Then
place your hands on your
collarbones to help create
more space in your upper
chest as you breathe.
Relax your right arm down.
Lift your left elbow up next
to your head; keep the hand
on your collarbone. Look up
at your elbow. Breathe deeply
for four breaths. Repeat on
the right. This lateral stretch
creates space under the ribs
and aids lymph drainage in
the armpit nodes to prepare
your breasts for feeding.
CAUTIONS
Adapt the pose if:
You have varicose veins. Practice all
these poses in a sitting position.
You have high blood pressure. Don’t
attempt to raise your arms
above your head.
Keep your arm
against the wall
US_096-097_Chapter3.indd 96 07/07/2020 08:57
97
4
5
Interlock the fingers at chest height. Turn your
palms out and make wave movements with
the arms, following the rhythm of your breath.
Inhale, and extend your arms as high as is
comfortable as you exhale, keeping your back
aligned on the wall. Inhale, bend your elbows,
and lower your arms slowly in a wave motion
as you exhale. Release the fingers. This tones
the breast-supporting chest muscles and frees
the diaphragm. Lean forward, fingers
interlocked, and use a wave motion to stand.
This tones the pelvic girdle muscles safely and
is beneficial if you have pelvic pain, also called
pelvic girdle pain (PGP) or symphysis pubis
dysfunction (SPD).
Stand up, bend your left knee slightly, and
place your right foot on the beanbag. Align
your back against the wall and join your hands
in Prayer mudra at chest height. Breathe
deeply. Inhale and raise your hands slowly.
Exhale, keep you elbows bent, and, if your
back stays aligned on the wall, extend your
arms fully. Then lower your hands and relax.
Press your back
gently against the wall to
experience the movement of
your diaphragm as you exhale
US_096-097_Chapter3.indd 97 25/06/2020 16:19
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