26/8/2020 0 Comments Pregnancy yoga for back pain4 yoga poses for back pain during pregnancy - helping find ease, relief and better sleepWhen pregnant your body is undergoing so many changes. Physically, hormonally, but also mentally and emotionally... Pregnancy can be an amazingly beautiful experience for many, but unfortunately there is also a lot of stress and anxiety that can go hand in hand with being pregnant - You are growing a human being after all and that can feel like a massive responsibility! In our modern world of pregnancy ‘can’t do’s’ there seem to be so many limitations in relation to food, exercise, daily activities such as heavy lifting (the list can go on and on right?!) This stress and anxiety can understandably build up over time manifesting itself in the body as aches, pains and strains. An area prone to this stress build up is the lower back. This, coupled with the physical pressure of carrying the weight of a baby, can result in elevated levels of discomfort and tension in the lower back and the surrounding areas. Isn’t creating a human such an amazing feat of nature though?! I mean, when you REALLY sit down and think about it … The awe inspiring ways that women's bodies adapt and change, the positive pregnancy stories, the science, the birthing process, the whole journey - This should be celebrated much, much more! Sadly though, it is more than often detailed recollections of ‘my friend's labour was literally the WORST’ or ‘my neighbours daughter had the most horrific 36 hour ordeal’ (not missing out any of the gory details of course that we tend to hear about first and foremost! Usually, whether we’ve asked to hear about it or not. Anyway. I digress. Back to those niggles that can manifest in the body, ... and the positive practices we can easily implement in our daily routines to help provide some pain relief during pregnancy ✨ ...Here are some blissful yoga postures for back pain in pregnancy that calm, relax, and release tension from the lower backSo, so beneficial to practice during pregnancy! Even if you can’t find the time for a full length hatha yoga class, practising these 4 poses just for a few minutes daily can do wonders… 1. Shashanga Asana | Baby RabbitAlso known as 'childs pose' in some modern styles of yoga, Shashanga is a beautiful resting asana which releases tension from lower back, bringing a sense of ease into back, hips and pelvis. Sitting on your feet, bring your forehead to the earth and letting the arms feel relaxed outstretched in front of you. Depending on how big bump is, you may need to bring your knees out to the side. Relax into the posture, feeling grounded forehead melting down into earth, taking a good few rounds of deep breaths in and out. Breathe into and focus on your lower back, with each breath feeling a softening and sense of ease, releasing any tension and letting go on the out breath. 2. Chatus Pada Asana | 4 footed posture and crawlingIt might sound simple, but crawling is hugely beneficial for our bodies as it takes pressure off the spine, therefore gently releasing tension. Being on our hands and knees counteracts the negative effect of gravity on our internal organs and relieves the pressure on the spine and lower back. Incorporating gentle movement back and forth (side to side and reversed if you like!) is amazingly beneficial for anyone experiencing lower back tension, but doubly amazing for pregnant women as it can prepare our bodies (also importantly the mind and soul) for the birthing experience. Also being on “the hands and knees position is a great one, since it helps open the pelvis,” says certified nurse-midwife Rebehah Wheeler and can help boost baby's oxygen level 3. Bala Asana | Baby or Nikunja Asana | Flower BowerHaving the head below heart, with the blood flowing down to your head, chest and heart area is a well known stress reliever, in addition to having the hips elevated which can take pressure from spine and sciatic area. Amazing relief if experiencing sciatica during pregnancy which can often frustratingly worsen at night making for restless nights and sleep deprivation. A former pregnancy yoga student of mine once told me ... “Practising balasana, crawling, and other recommended prenatal yoga postures at home has been great for my sciatica, and I’ve actually had a few full nights sleep following the class which has had so much to do with the positions and the breathing that I’ve been practising in the evening - Thank you!!” 4. Vyagraha Pranayama | Tiger breathingSometimes know at ‘cat cow’ vyagraha pranayama is not only great for increasing oxygen flow - to you and baby - with our full sectional ‘complete breathing’ utilising of all parts of our lungs (the lower, mid, and upper lobes) but the increased oxygen to the body literally calms the nervous system down helping you and baby feel more relaxed. Additionally the gentle movement of spinal curling and uncurling with the inhale and exhale is so great for gently releasing and loosening any build up of tension in and around the spinal area. If you’re interested in learning more and joining a supportive community of like-minded mums to be in Barry then join us: ✨ Course of prenatal yoga classes in Barry ✨ 6.30pm - 7.30pm Wednesdays ✨ Starting 3rd November ✨ £42 for the 6 week course, or £8.50 drop in ✨ A whole hour dedicated to you and your baby ✨ Classes specifically designed to suit your body ✨ Gentle, relaxing, flowing movement, breath-work, and yoga relaxation techniques ✨ Time for you and baby to feel connected, blissful, nourished ✨ Suitable for those 12 weeks + ✨ Bridge Between Community Centre, Heol Y Llongau, Barry, CF63 4AT Due to social distancing and additional covid-19 safety measures, class spaces are limited: Namaste ✨ Hazel xx
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Blog posts written by me: Hazel Parsons | Hazel Lily YogaMore blog posts coming soon :) ... Archives
November 2023
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