Yoga for a Healthy Lower Back (59 page)

10B (FIG. 2.11)

11 (FIG. 3.22)

12 (FIG. 4.16)

Practice for Lower Back Health during Pregnancy

As you practice yoga throughout your pregnancy, be sure to consult with a medical professional so you can meet your body's particular needs during each trimester. Most poses can be safely practiced during the first trimester in the same way you would practice them if you weren't pregnant, with caution advised against practicing abdominal and twisting poses. During the second and third trimesters, modify how deeply you go into poses, and always create space for the expanding uterus and your growing baby.

If you have experienced miscarriages or first-trimester bleeding, practice only gentle and restorative poses and breath practice (pranayama) during the first trimester, such as:

  1.  
Deep Hip Meditation

  2.  Reclining Lower Back Meditation with Ocean Breath

  3.  Pelvic Tilt

  4.  
Sacral Circles

  5.  Reclining Bound Angle Pose

  6.  Reclining Tree Pose

  7.  Reclining Crescent Moon Pose

  8.  Cow-Pose (a) and Child's-Pose (b) Flow

  9.  Supported Upper Back Stretch

10.  Restorative Twist Pose

11.  Restorative Cleanser

12.  Deep Relaxation Variation 3

 

Once your pregnancy is firmly established in the second trimester, you can practice the poses listed below, using support whenever your body needs extra comfort.

2 (FIG. 4.1)

3 (FIG. 2.1)

5 (FIG. 2.17)

6 (FIG. 3.10)

7 (FIG. 4.2)

8A (FIG. 2.3)

8B (FIG. 2.18)

9 (FIG. 6.2)

10 (FIG. 3.22)

11 (FIG. 4.16)