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Pregnancy Poses that Aid in Digestion

Pregnancy Poses that Aid in Digestion
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Well, my pregnancy is over (I guiltlessly say thank goodness!), and now I'm blessed with the most gorgeous little boy that I have ever seen, the stuff of mama urban legends -- one who wakes up smiling, nurses easily and gratefully!, and sleeps soundly -- most of the time. With this blessing, I would have thought that the memories of the 39 weeks it took to bring him into the world would have faded into a misty memory rather than a salient experience of morning sickness suffering... and it has -- like most mamas, I would gladly suffer it all again (but please, dear universe, not yet :)). Feeling healthy again has also given me the opportunity to look back and assess what got me through when most of my favorite remedies had failed.

#1 on my list? EXERCISE. Thank you, Krista, personal trainer extraordinaire, who came up with new and unusual ways to do the same pelvic tilts and squats that needed to be done every week to prepare me for childbirth, and thank you to every prenatal yoga instructor who helped me to use breath and motion to center myself in the present, and appreciate the gift of life I was growing even on the most nauseated of days. Where the pregnancy wasn't easy, the birth itself was natural and perfect -- and my body has been steadily feeling stronger and thinner -- and in full milk-production mode -- ever since.

The gifts of pregnant exercise are not the same gifts that I receive when I'm not pregnant -- I wasn't going to break any pre-pregnancy records, or start any new routines that weren't gentle to my body. I WAS going for attention to breath and some sweet endorphin release, prevention and reduction of aches and pains induced by my growing belly, and strengthening of my pelvic floor and lower back. What I also got was better sleep, (at least some nights:)) and a sense that I was doing something that baby llked as much as I did -- the motion involved never ceased to lull and soothe him in utero.

In a series of columns, we at Mommy's ER would like to share the gifts of pregnant exercise with any mamas-to-be and aspiring mamas-to-be who also wouldn't mind a bit of sweet relief from the trials involved in the truly miraculous process of growing a family.

Like any exercise routine, assess intuitvely and together with your caregivers what will work best for your body based on your pre-pregnancy levels of fitness and symptoms. That said, what we present here should be gentle enough for most pregnant women in their second trimester and beyond...

Pregnancy Yoga Poses that Aid in Digestion

1. Sufi Grind - First cross your legs in a seated position with the palms of your hands face down on your knees. Exhale as you round your spine curving it over your belly (like in image 1 below).

yoga, pregnancy yoga, digestion, digestive yoga poses

 

 

 

 

 

 

 

 

 

 

 

 

 

Begin your inhale at the point in image 2 below, as you start to circle your chest forward.

sufi grind, digestion, yoga, pregnancy

 

 

 

 

 

 

 

 

 

 

 

 

 

When forward your chest and belly should be pressed to the front of your body with your spine forming a reverse arch completing half of your inhale.

pregnancy yoga poses

 

 

 

 

 

 

 

 

 

 

 

 

 

Begin your exhale as you began to circle back around curving your spine back over your belly on the left side of your body.

Continue in a seated position moving your chest in a circular motion with your spine gently arched. Exhaling as you circle towards your back and inhaling as you start to circle your chest forward for 1 minute. Then switch and complete a minute making circles in the opposite direction. Without going to fast, but going a comfortable speed for your own body and spine.

2. Seated Twist - Begin by inhaling, slowly moving your arms straight up over your head (like in image 1 below).

seated twist, yoga, pregnancy, mama, mommy, baby, mother, digestion

 

 

 

 

 

 

 

 

 

 

 

 

 

Exhale as you twist to the left side of your body. Place your left hand palm side down behind your left hip. Place your right hand palm side down on your left knee. Your head should be gently looking back over your shoulder. Try to gently twist a little deeper with each exhale while holding your spine straight. Keep your spine straight as though a string is pulling you up toward the ceiling. Complete five breaths and then repeat on the right side of your body.

seated twist, pregnancy yoga

 

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