Birthlight Birthing Lightly Yoga to help some of the common complaints of pregnancy

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Sibyl Reeves
5 years ago
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1 Birthlight Birthing Lightly Yoga to help some of the common complaints of pregnancy

2 Lower Back Pain There is a shift in the woman s centre of gravity, caused by the growing foetus. The increased progesterone levels soften the tendon and ligaments, relaxing the spines usual support. All YOGA postures concentrate on strengthening the abdominal and back muscles to provide more support for the back. Extended Childs pose on the floor: Knees bent and opened out, arms extended, palms pressing down, and with your head resting on one side. Come onto All Fours, making sure that the weight is over the knees. Breathe in to prepare, on the exhalation lift the shoulders and relax the head down in Cat pose. Breathe into a neutral spine, and exhale at the same time letting your tummy go. Repeat for 6 cycles Sit tall on a chair with your knees wide apart. Place your hands at the front of the chair, take a breath and push down with your hands as you exhale. Keep the perineum relaxed. Repeat for 6 cycles Up to 30 weeks, resting your legs up the wall is a great help. Also lying on your back, knees into chest open the knees wide and rock from side to side. Lack of magnesium and calcium, so increase the intake of nuts, soya beans, green leafy vegetables, and whole grains. Rest Chamomile Tea Lavender Baths Massage

3 Pelvic Pain The Pelvic girdle is not functioning correctly and there is an abnormal gap at the symphysis pubis. Possible cause could be hormonal, or previous pelvic trauma Tadasana: ski-ing movement sitting on the floor with legs together move your bottom forwards/backwards. All Fours. One leg back at a time, foot inwards, gently move the foot backwards/forwards. Physiotherapy Cranio Osteopathy Acupuncture Chiropractics Deep water running Keep the pelvis as stable as possible, no abducting of the hips

4 Sciatica Caused by compression or irritation of one or more nerves in the lower spine, that makes up the Sciatic nerve. All Fours: Knees below hips, little circles of right knee clockwise; drop leg behind, wobble it then kick out. Use alternate knees. (Dropping the hip and small knee circles, reduces stiffness when you get up and lessens pain at the end of day). Pose of the Child With knees open push your sitting bones to the heels. Rest the forehead on both fists. Cat Pose put the hands on the floor, especially the thumbs. The cat pose stretches the spine. Good dynamics between the upper and lower back. Muscles between the rib cage and pelvis are stretched.

5 Carpal Tunnel Syndrome Caused by excessive oedema around the median nerve of the wrist, also caused by Repetitive Strain Injury.. All fours Knees below hips, weight is over the knees, arms below shoulders. Make one hand into a fist and turn the other hand outwards to face backward. Stretch slightly backwards. Repeat on the other hand. Prayer Pose. Namaste Windmill Arm Circles Keep arms at shoulder level, upturn the hands and move upwards and downwards slightly. Some studies suggest lack of Vit. B6, so focus on foods such as meats, fish, egg yolks, whole-grain cereals, bananas, avocado s nuts, seeds. Good pregnancy multivitamin

6 Leg Cramps Caused by an imbalance in natural sodium/calcium levels and poor circulation, also usually a deficiency in magnesium. Calf stretches stand up and facing the wall; place your left leg in front of your right with both feet facing directly towards the wall. Bend your left knee, and keep your right knee straight; then clasp your hands and lean forwards, placing your elbows and forearms on the wall. Bring your right foot back as far as you can without lifting your heel. Breathing deeply, sink your right heel into the floor with each exhalation releasing and opening the back of the right knee. Breathe into it for a while, and then change legs. Repeat twice on both legs. Tadasana and All Fours routines helps with the circulation. Eat calcium/magnesium rich foods, especially found in nuts (almonds) broccoli, dried figs, green leafy vegetables whole-grains, sardines and watercress. Massage the legs before bed

7 Heartburn Caused by high progesterone levels, relaxing muscles and growing foetus Tadasana; (mountain pose) position of feet important, preferably no more than 30º at an angle. Knees bent in front of the feet to protect the lower back. Inhale; on the exhale push arms up to the ceiling with hands facing each other. (Relaxed stretching). Can be done, sitting and kneeling. Up to 36 weeks, kneel in front of a wall with your knees open and press your hands hard against it, pressing your shoulder blades together to open the front of the body more. Warrior pose leaning into the wall. Drink Chamomile or Lemon balm tea. Massage upper back (under where her bra strap would go) Slowly using sweeping strokes, from the spine outwards Always bend from the knees, keeping the back straight.

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