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8 Essential Exercises to Avoid Backache in Pregnancy
On May 23, 2012 in
The first one is the easiest of all. Whenever you sit-on a chair, in the car, on the couch,
sit with your hips elevated higher than your knees
. You can do this by rolling up a towel or a blanket and placing it underneath your “sit bones”. You can replace your desk chair with an
. These exercise/therapy balls are great for labor and birth. If you don’t have one, get one!
Just make sure your knees are lower than your hips
. It will be more comfortable to sit up straight, and it will also help your uterus align properly in your pelvis. And most importantly, according to
it will help your baby get into the right position for birth.
The second thing you can do is lots and lots of
. Start on all fours with knees under hips and hands under shoulders. Tilt your tail bone up, then tuck your tail bone under, so the only part of the back moving is the low back and the pelvis. This is different from cat/cow where the upper back moves. This isolates the lower back and belly. When you get in your third trimester, it feels even better as it takes pressure off the pubis and the pelvic floor and improves circulation. Doing 100-150 each day is best. Now, I know that sounds like a lot but it will only take a few minutes out of your day. Your back will feel so much better. This exercise stretches and strengthens the belly and the back and has also been touted as helping your baby get into the right position for birth.
Opposite arm and leg balances
are helpful in strengthening the lower back and belly muscles. I have my students do these in every prenatal yoga class. Start on all fours. Make sure your hands are right under your shoulders, and your knees are right under your hips. Inhale as you extend your right leg and your left arm in the opposite direction. Hold for three breaths. Exhale and place your hand and knee back down on the floor and round your back into a cat stretch-tuck your chin and your tail bone toward the floor as you round your back up toward the sky. Repeat on the other side. Do about five on each side daily-or more if it makes you feel better.
Follow these with Cat/Cow poses
. Inhale and arch your back. Exhale and round your back. You can also twist around to look back over your shoulder as many times as it feels good to do it.
Sit sideways on a chair facing the side of the chair. Take hold of the sides of the back of the chair and inhale, and as you exhale, twist toward the back of the chair. Do the other side by sitting on the other side of the chair and repeating.
Wide legged forward folds
feel great but if you find it uncomfortable as your belly and baby get larger, then rest your arms on a chair bringing your torso parallel to the floor.Let your belly alternately relax with each inhale and gently contract with each exhale. You can also do a
wide legged forward fold with a twist.
If you are comfortable in the full forward fold, then go for it
. It feels very relaxing and helps to stretch the back of the body. Just remember to keep a tiny bend in the knees. The more you bend the knees, the more you release the lower back.
do squats every single day
. This will help you
prepare for labor and birth
by making your legs stronger and ready for second stage labor. If you round your back and curl around your baby it can also be a great back stretch while you squat. Instead of bending over to pick something up, squat down to get it. Use your legs. Take your feet wider than your shoulders and hips. Turn your toes out at a 45 degree angle. Bend your knees and place your hands on your knees as you tilt your tail bone up. Then squat down fully. If your heels are off the floor, you can roll up a towel and place it under your heels or you can take your feet a little further apart.
by Liza Janda E-RYT 200, AAHCC
Liza Janda, has valuable experience as a Certified Fitness Instructor for 27 years,
Certified Childbirth Educator for 16 years, and Yoga Alliance Certified Yoga Instructor for 10 years. She has worked at some of the world's leading spas: The Golden Door, Cal-a-Vie, and Rancho La Puerta.
Liza Has a passion for yoga, especially
. Her dedication to helping women during pregnancy, labor, birth and post-partum is a top priority. In addition to her educational programs she provides support,
, and fellowship for mothers-to-be and new mothers.
Liza feels blessed to be doing what she loves and is excited to share the gift of health and contentment through yoga with her students and friends.
Feel back pain relief now with these classes:
Prenatal Yoga 1
Prenatal Yoga 2
Prenatal Vinyasa Flow
Practicing Yoga During Pregnancy
Yoga postures that can be practiced during pregnancy depend on the mother's physical condition and pregnancy stage. To determine whether it is appropriate for pregnant women to yoga, it is recommended that you first consult your obstetrician. During pregnancy, it is advisable to practice private prenatal yoga in the second trimester (from the fourth month to the eighth month) and consult your doctor in advance. Under the guidance of professional teachers, pregnancy yoga is safe. It enhances the overall flexibility of the body and strengthen the pelvic floor muscles, which are all vital in the delivery process. What’s more is that practicing these poses increases the body's blood circulation, stimulates the various organs and glands, and improves blood flow.
5 Clean Eating Essentials from the Conscious Cleanse
Clean eating is a super hot topic in the world of health and wellness – but what exactly does “eating clean” mean? Here at the Conscious Cleanse, when we talk about eating clean, we mean eating whole foods in their natural form, while avoiding highly processed, packaged foods. Focus on foods that are minimally processed, chemical-free, and very close to the way they appear in nature. Basically, if there’s an ingredient you can’t pronounce, don’t eat it. We’re talking dark leafy greens, herbs, sprouts, non-gluten grains like brown rice and quinoa, legumes, nuts, seeds, organic lean meats and wild fish.
Essential Sequence: Winning in Warrior III
I spent my first two years of yoga avoiding Warrior III. Then, I spent another year avoiding it. Finally, after avoiding it for an additional 15 years, I’ve made it a mainstay of my practice. What can I say? I guess it takes me a while to warm up to things that expose my weaknesses, knock me off balance, and frustrate my ego. I have to admit, I actually like it now.
How to Have Beautiful Skin? Avoid these 10 Mistakes
Here are 10 common mistakes to avoid to have beautiful skin and keep your skin healthy. 1. Trying to hydrate with sodas or energy drinks. How these drinks age your body and why avoiding them will keep your skin healthy: As the years go by our bodies literally dry up from the inside out. Our skin just can’t continue to retain moisture like it used to back in the day when we were plump infants with juicy flesh that stored water like desert succulents. Diet sodas and energy drinks may quench your thirst on the spot but they don’t hydrate your system and help have beautiful skin in the long run like good old H2O does! Why? Because they are jam packed with artificial flavors, sugars, chemical preservatives and acidifying agents that can lead to cancer, heart disease, diabetes, osteoporosis, tooth decay, organ stress and lowered immune system. What you can do to make a change: DRINK WATER, DRINK WATER, DRINK WATER. Drinking water is the true fountain of youth! It is all your body needs to stay hydrated and the easiest way to have beautiful skin. How much water should you drink? A good rule of thumb is to drink between 64 ounces and 0.67% of your body weight per day. For example, if your body weight is 150 pounds, then you need to drink anywhere between 64 ounces and 100 ounces (0.67% x 150) of water per day. Read more about hydration hacks here. 2. Getting too much sun exposure without SPF. It is common knowledge that ultraviolet (UV) rays is harmful to your skin because it damages skin fibers called elastin, which makes your skin stretch and sag like a dry old rubber band that you use tie a bunch of mail together. What you can do to make a change and keep your skin healthy and beautiful: THINK SUN KISSED NOT SUN DRIED!
Top 10 Ways to Avoid Procrastination
We’ve all probably experienced procrastination whether its at school, at work or in our home lives. Some tasks and chores just seem impossible to keep focused on, and procrastination can seriously hinder our productivity levels. Here’s 10 ways to help avoid procrastination. 1. Get Organized You won’t be able to get anything done if you don’t know what actually needs doing! Buy a planner, use apps, or set up your own personal organisational system to keep track of all tasks and assignments that need doing, and by when. This will make it easier to stay on track and know what needs doing, and when. 2. Set achievable goals
Recipe: Essential Oils Citrus Water For Daily Hydration
Looking for a way to kick up the flavor in your water everyday? I suggest adding citrus essential oils to your glass every morning! While everyone’s taste buds are different, I love adding a drop each of the different citrus essential oils – lemon, wild orange, grapefruit or lime. Fill up a glass (or water bottle) with water and ice and load in those oils! I highly recommend starting with one or two of the citrus oils, then start mixing and matching until you find the mix that’s perfect for you!
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