20
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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Now inhale and lift your hips off the floor again.
As you exhale this time, lift your right hip and let
your left hip drop. Inhale and stretch on the
other side, lifting the left hip and dropping the
right hip. Repeat three times, registering any
difference between the stretches on either side
of your body. Then rest and breathe deeply with
your back aligned on the floor.
End this sequence with a relaxation. Place a cushion under your thighs
to ensure that your lower back is in contact with the floor. Let your
knees flop outward. If this feels comfortable, bring the soles of your
feet together in Butterfly pose. After a few deep breaths, let go
of any tension to enhance the blood circulation to your pelvic area.
Lift your right hip up
and drop your left hip
down at the same time
Keep your
feet aligned
RELAX IN THE POSE
Do not open your knees during
your relaxation unless they are fully
supported by your cushion.
Place a flat cushion under your
neck and head if needed for
comfortable alignment.
Use another cushion if needed
to support your feet in
Butterfly pose.
Take time to nurture the space in
which your baby is growing. Relaxing
is a physical expression of your care
for your baby growing inside you.
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