For the Ladies

(For my gentleman readers, I also have a special “For the Gentleman” post with some yoga specifically targeted for your needs. But, ALL the yoga in this post is great for you, too – albeit for different reasons.)

Since announcing I am pregnant a few weeks ago, my inbox has been flooded with questions about prenatal yoga. While it is accurate that there are things that should change about our practice while we are with child, many of the things we should focus on during pregnancy are applicable for all women.

The same yoga we do to alleviate some of the discomforts of pregnancy like back pain and leg cramps can help right the imbalances caused by wearing shoes with heels. The poses that are best for preparing a woman’s body for labor and delivery are also important for postnatal recovery, the reduction of menstrual cramps and even for the prevention and treatment of things we incorrectly assume are a standard part of aging, like incontinence and organ prolapse.

So, ladies, these poses are for all of you!

Specific Prenatal Considerations

Before we start, there are a few modifications that are applicable specifically to pregnant women.

A wonderful intention for your prenatal yoga practice is, “Just because I can, doesn’t mean I should.” Pregnancy hormones soften your ligaments, so women often discover that they can go deeper into some poses while pregnant. But, you should not push past your pre-pregnancy edge, as over-stretching the ligaments is dangerous.

If you experience sacroiliac or pubis symphysis pain, you should consult with your doctor. Also, consider wearing a pelvic support belt to aid in stabilizing your loose ligaments, especially while you are on the mat.

As soon as you learn you are pregnant, and for the duration of your pregnancy, discontinue your practice of twists and inversions. Traditional yoga wisdom says that these poses are cleansing for the body and therefore inappropriate for pregnant women.

Beginning in the second trimester, eliminate all poses where you are lying on your back. The American College of Obstetricians and Gynecologists cautions women about exercising on their backs after 12 weeks because the weight of the enlarging uterus can restrict blood and oxygen flow to the fetus.

Discontinue the practice of full unsupported squats after 35 weeks. If you have confirmation that your baby is head down, you can enjoy squats seated on a bolster. If your baby is breech, skip all squats until he or she turns or labor begins.

Now, on to a few simple stretches we can all benefit from.

A Leg Up For All Ladies

We wear shoes with heels (even our athletic shoes often have a heel); we sit for prolonged periods of time; we don’t stand with our feet in the proper position – and our entire body is paying the price! Tight calves and hamstrings can result in everything from leg cramps and back pain to mensural cramps, incontinence and organ prolapse!

We all need to stretch the muscles at the back of our legs – every single day! Adho Mukha Svansana is my all time favorite pose for stretching the calves and hamstrings. The closer your hands are to your feet, the more intense the stretch is for the back of your legs.

However, if you aren’t on your mat, you can still stretch the back of the legs! These two poses can be practiced using your desk at work, your kitchen counter at home or a wall or chair anywhere else you happen to be throughout your day.

Calf Stretch

Stand about six inches away from the wall, desk or chair. Place your hands on the surface you are using for support. Step the left foot back far enough that the heel lifts with the toes tucked under. Be sure the foot is pointing straight ahead and not turning out. Keep the torso vertical (shoulders over hips and spine in it’s natural curves) as you slowly press the left heel toward the floor.

Try to remain active in this stretch for a full minute before stepping the left foot forward and repeating on the right side.

Half Dog

I worked in an office for over fifteen years. While I never pulled my yoga mat out at my desk, I did find ways to enjoy my favorite poses. This half dog pose is great for the office, the kitchen, a hotel room or anywhere else you find yourself today!

Place your hands on the wall, desk or chair and step your feet back until your torso is parallel with the floor. Make sure the feet are pointing forward and not turning out.

Now, bring your awareness to the low back. Most of us will find we’ve tucked the tailbone under and rounded the low back. Instead, lift your tailbone toward the ceiling to restore the natural lumbar curve.

Bootylicious

Oh yes, I did just say bootylicious in a blog post! Ladies, we have got to stop tucking our tailbones under! We are creating so many problems when flatten the lumbar curve and tuck the tailbone under. If we want to improve our health and longevity we have got to stop.

After you’ve done the work above and lengthened the muscles at the back of your legs (they pull the tailbone down if they are too tight), watch this video and forever release your impulse to hide your behind! (A complete how to on standing with good alignment is available here.)

Let’s thank the good Lord for Beyonce and the curvy road she has paved for all of us!

Have You Squatted Yet Today?

Squatting is greatly underrated in our society. Much more so than the widely recommended practice of kegels, regular squatting, with precise alignment, is instrumental for pelvic floor health. All women should be squatting every day!

The key points of alignment for safe and healthy squats are:

• – Feet should be slightly further than hip distance apart and pointing forward.
• – Knees should be as wide as the ankles, with the shins and thighs parallel.
• – Most woman cannot get their feet flat without turning them out, so a rolled yoga mat or towel under the feet should be used for support.
• – The natural lumbar curve should be in tact (no tucking the tailbone under).

(My favorite biomechanical scientist, Katy Bowman, MS, developed a wonderful squat preparation program you should check out if you’re having trouble maintaining the above alignment points.)

Once you have healthy alignment in your squat, go ahead and practice those kegels – they are most effective when practiced in a squat!

Wrap Up

Ladies, we can do so much to transform our health and our experience of everything from our monthly cycle to pregnancy, labor and delivery to the aging process with some very simple (that doesn’t mean easy) yoga poses. Here’s to our collective health!

I’d love to hear about your experience with these poses and any questions you have about this (rather long) post in the comments. If you have a personal question you’d rather not share with the internets, feel free to email me directly at jennifer@everybreathitake.com.