Late Pregnancy Movement & Daily Postures

As an expecting mom, it can be daunting to think about the birthing process and all of the changes your body will go through. One thing that can help make the early stages of labor more comfortable is yoga poses designed to open the top of your pelvis and relax the pelvic floor musculature. Here are a few simple and effective poses to consider during pregnancy:

1. Child's Pose - Begin in a kneeling position with your feet together and toes touching. Place your forehead on the floor while gently pressing your belly towards your thighs as you relax your shoulders away from your ears. Hold this pose for several deep breaths to help stretch out tight muscles in the hips, back, and thighs while promoting relaxation throughout your entire body.

2. Squatting - Standing with feet slightly wider than hip distance apart, slowly lower into a deep squat, holding onto something for balance if needed. Keep chest lifted, weight back on heels, knees behind toes and arms loose at sides or wrapped around body for extra support if desired. The deeper you go into the squat, the more space it opens up in the pelvic region for baby to pass through. Hold for several breaths before slowly standing up.

3. Butterfly Pose - Sitting on the floor with soles of feet pressed together and legs spread open like a butterfly wings, use hands to pull gently outward to widen legs further if comfortable. You can also rest forward over legs to create an additional opening in your pelvis while increasing blood flow to uterus and cervix areas. Remain here for several deep breaths before slowly releasing out of pose.

4. Switch up how you sit - Sitting cross legged or with legs apart, feet grounded, and a neutral pelvis so that your pelvic floor relaxes and has spaciousness.

Practicing these simple poses can help to open up the top of your pelvis while reducing pain and tension in other areas of the body too! Remember not to push yourself too hard as every woman's labor journey is different – what works best may change as labor progresses so always listen to what feels right in each moment!