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EARLY PREGNANCY
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Pelvic awareness enables you to adjust and improve your spinal
alignment as your body changes through pregnancy. This relaxed
sequence develops deep abdominal breathing and tones the whole
pelvic area at a very important time in the formation of your baby’s
main organs. Performing these stretches on your back will draw
your attention to the tilt of your pelvis in relation to your spine.
Each movement is synchronized to an inhalation or exhalation.
BASIC PELVIC ALIGNMENT
Lie on your back with your knees bent and
slightly apart and your feet flat and aligned with
your knees. Keep your whole spine in contact
with the floor so that your neck is comfortable.
Place your hands loosely on your lower
abdomen. This is Constructive Rest position.
Breathe evenly, in and out. As you exhale,
press the middle of your back onto the floor.
Repeat several times. Your tailbone may lift
slightly as your abdominal breathing deepens,
so try to make more contact with the floor
on each exhalation.
Press the palms of your hands onto the floor, lift
your hips slightly, and move your pelvis from side
to side with micro-movements. If this is easy and
pain-free, make a few small clockwise then counter-
clockwise circles. Then rest and breathe deeply.
If you feel ready for more, breathe in and
push your hips up high. As you exhale slowly,
lower your body down so that you elongate
your back as much as possible. Repeat twice
with a short rest in between each stretch.
BENEFITS
No one is perfectly aligned, and in
pregnancy, asymmetry may cause
lower back pain. Try these curative
pelvic stretches if:
Your pelvis tilts forward.
You have previously carried
a baby or toddler on one hip.
You consistently rest your
weight on one leg.
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