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One of the best yoga exercises for pregnancy to relieve back pain is called Cat-Cow. It’s a pelvic tilt and back stretch. Senior Instructor Kathleen Donahoe leads a demonstration of the proper form for the stretch.
One of the best exercises for yoga that you can do when you’re pregnant is cat-cow. It can really help with any back pain you’re having, that means sciatic pain, SI pain, even upper back pain it can be helpful for. What it’s going to do is allow your baby to drop away from your lower back giving you a little bit of relief. It’s really easy to do. I’ll show you how it works here.
You’ll start in a tabletop position, your hands right underneath your shoulders, knees right underneath your hips. You’ll start with a neutral spine. And then what you’re going to want to do is allow the baby to drop down towards the floor. You’ll lift your tailbone and look up towards the ceiling. And then you’re gonna flip the other way, engage the abdominals, lift the baby up, look in towards your stomach and drop the tailbone. You want to go ahead exhale as you look up. Perfect. And inhale in.
If you take a look at Maggie’s spine, she’s got a nice C shape in her spine here, and then she flips back the other direction. And keep those going here. Inhale in. And exhale up.
A lot of people have back pain or hip pain while they’re sleeping. If you wake up in the morning and you’re having any of that you can come to this exercise in bed. You’ll inhale looking in. And exhale up. Most people say that can help take care of back pain for the rest of the day. Very helpful. Take two more just like that here.Perfect. Pressing up for the shoulders. And exhale up and one more here. Good, pull that baby up and abdominals are engaged. And then exhale up.
To rest you can come back into child’s pose. You want toes together knees apart, just drop those hips right back. You can have your hands out in front or if it’s more comfortable. You can place one hand on top of the other and place them right underneath your forehead. So again any sciatic pain, any lower back pain that you’re having, come to cat-cow. You can do it in bed. You can do it on the floor while you’re watching TV. It’ll help take care of that back pain.
If you have any questions about pregnancy and exercise you can find us at ohbabyfitness.com.
