Yoga for a Healthy Lower Back (60 page)

12 (FIG. 4.17)

Here are some tips for practicing yoga in the second and third trimesters of pregnancy:

•  In reclining poses, support your trunk on bolsters and place a folded blanket under your head.

•  In standing forward-bending poses, support your hands on blocks or a chair to maintain length along your front torso, and step your feet farther apart from each other.

•  Support your body at a wall for fatigue or lower back pain.

•  Practice reclining poses and Inverted Cleanser Pose only as long as you are comfortable lying on your back.

•  In Child's Pose, support your upper chest and your head on folded blankets or bolsters.

•  In Deep Relaxation, lie on your side with a pillow under your head, between your knees, and in front of your chest to support your upper arm.

The following sequence is designed to:

•  Increase hip flexibility and tone as preparation for childbirth

•  Develop mental and emotional balance through breath practice (pranayama) as an aid to help with mood shifts from hormonal changes

•  Strengthen your legs and lower back so your legs can better help you carry your baby without overworking or fatiguing your lower back

•  Relieve muscular tightness, fatigue, and pain in your lower back

•  Relieve stiffness in your upper back and shoulders

•  Encourage good posture, which is important for maintaining lower back health and creating space for your expanding uterus

•  Gently massage and stimulate blood flow throughout your abdominal organs and uterus

•  Massage your ankles and legs to help to drain extra fluid from your legs

•  Rest your legs and hips

  1.  Seated Bound Angle Pose

  2.  Wide-Legged Seated Pose

  3.  Seated Lower Back Side Stretch

  4.  Cat (a) / Cow (b) Cycle

  5.  Big Hip Circles

  6.  Table Balance Pose

  7.  Deep Hip Bend

  8.  Noble Warrior Pose

  9.  Half-Moon Pose

10.  Supported Deep Lunge

11.  Wide-Legged Standing Forward Bend

12.  Reclining Lower Back Meditation with Ocean Breath (use 1 or 2 bolsters to support your trunk; place a thickly folded blanket under your head)

1 (FIG. 2.23)

2 (FIG. 2.24)

3 (FIG. 4.4)

4A (FIG. 2.2)

4B (FIG. 2.3)

5 (FIG. 2.4)

6 (FIG. 3.11)

7 (FIG. 2.9)

8 (FIG. 2.11)

9 (FIG. 4.11)

10 (FIG. 3.12)