All-time favorite prenatal posture: Standing down dog

Photo source:

I’m not even sure if that’s what the posture is actually called, but that’s the best description I could find. It’s essentially a modified downward dog – using a wall, the edge of a countertop, a desk or (in the case of the picture) a chair. And it feels SO GOOD on your entire backside for when you get to that lovely achy stage of pregnancy.

Just find a sturdy surface to hold on to, and then step back until your hips are bent at a 90 degree angle. Keep your shoulder blades down along your back instead of scrunching your shoulders up by your ears. Enjoy that elongation along your entire spine, while letting gravity pull the belly weight away from your lower back.

I did this often at work too, after sitting at my desk chair for too long. Considering I have a cube and not a private office, I would wait until no one was really around and then push my chair back, hold on to the edge of my desk and streeeeeetch out. It was lovely.

Some variations on this:

  • Sway your hips side to side. Maybe not one to do in the office unless you have a door to close for privacy. You might feel some nice little pops from the movement, which is a reminder of how stiff your body is.
  • If you’re at home with your partner, have him stand behind you, place his palms on either side of your hips along the back of the pelvis and then put counter-pressure by pressing down. FYI: This counter-pressure is super helpful when dealing with back labor pains. This helps to gently stretch ligaments.
  • Take this posture into Warrior 3 by lifting one leg behind you at a time. Keep your hips square to the ground and work on lengthening from fingertips to your heel.
  • You can also take this posture into a supported squat. It works better when you’re holding a sturdy surface like a countertop rather than a chair.

Almost 8 months postpartum, and I still do this posture often to help alleviate back pain from nursing, rocking and cuddling with the bebe. And yes, I still sneak this one in at work so I’m not feeling so stiff from sitting at a desk all day long. Enjoy, and you’re welcome.

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    • Terri says

      are you talking about the second bullet with a partner? if so, get into the modified down dog posture as the picture shows. your partner places hands on your low back near the pelvis, fingers pointing right and left. with the heels of the hands, press down and away from the spine. this should help relieve muscle tension and gently create space in your spine and pelvis that gets crunched up by sitting too long.

      hope that helps!

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