One of my Mom-To-Be clients emailed me today asking for some yoga poses not only suitable for pregnant women, but also specifically for back pain relief.
Below are 5 poses that can be done on there own or as a sequence as a way to help with a sore back whether your are pregnant or not :)
Cat/Cow- Great for stretching the full upper back and relieving pressure from the lower back. As you inhale drop your chest and belly to the floor (2nd image). As you exhale press into both hands like you are pushing the floor away from you. Round out your spine and repeat 10-15 times.
Baddha Konasana (Butterfly Pose)- This pose will open your hips and is great for meditation or relaxation. If you are pregnant, try sitting up against a wall to support your back. Focus on keeping the shoulders pulled back, and free of tension.
Prasarita Padotanasana (Standing Forward Fold)- This posture is perfect if you need a little energizing in the middle of your day... Not only will you open up your hips, lower back, and hamstrings, the inversion you create will also bring a fresh supply of blood and oxygen to your brain and other limbs. Please note, that this pose should only be done if your body is warm already.
Seated Forward Fold- A less intense version of the previous posture as there is no inversion here, and you are more supported by being seated. Focus should be on bringing the chest towards the ground and keeping length through your spine rather than rounding the shoulders.
Bridge Pose- While this pose does wonders for tired legs it is also a starting off point for Pendulum Pose... After holding bridge for 3-5 breaths, come down onto your back while keeping the knees bent and feet flat on the floor. Take one full inhale, and as you exhale slowly drop your knees to the right. On your next inhale slowly come back to the centre and repeat on the left side. Complete 10-12 times on each side.
