It can be incredibly important when experiencing hip pain to incorporate strengthening as well as stretching. Often times when muscles aren't being used effectively, we will feel soreness as smaller supporting muscles step up to bat (and fail pretty quickly).
During pregnancy, with the increased weight of baby as they grow and the added strain on joints due to relaxin, hips are often the number one complaint. But remember, if hips are aching, try strengthening them first! Most of the time this will help to alleviate some of the discomfort you feel.
Add these five practices to your daily routine (or pick one or two to make it easy!) and begin to notice a huge difference in the hip pain you are experiencing (or visit our online yoga pregnancy yoga classes for practices to help the hips):
This is Part IV of a four part series on how yoga can support you doing labor and childbirth. Haven't read the first parts? Go back and visit, Part I, Part II and Part III.
As I mentioned in previous posts, there’s no magic yoga pose that you can do in labor that will make things easier or less painful, but what you can do is yoga poses during pregnancy that will help better prepare your body for labor. I know I’ve mentioned it before, but think of it this way: you wouldn’t go out and run a marathon one day with no prior training, labor is the same thing. Yoga poses can help build strength and create opening in areas that will be post impacted by labor and childbirth. Here are the places of focus that yoga poses can help with to prepare your body for birth:
This is Part II of a four part series on how yoga can support you doing labor and childbirth. In the first and second parts we discussed how yoga can help connect you to your breath and your strength Haven't read them yet? Be sure to check it out Part I and Part II.
Relaxation and labor seem to be polar opposites right? The trick with labor is that there are moments of relaxation, even in active labor. Between each contraction there is always a resting period. We might think about contractions as a wave that rise, peak and then ebb. Following the ebbing of a contraction is an opportunity to rest. The closer contractions get to one another, the shorter this rest period is, but taking advantage of these rest periods can make a world of difference in labor, particularly in longer labors.
Yoga is amazingly helpful and effect to help address so many of the aches and pains of pregnancy and also offers a powerful time for you to connect with your ever-changing body and bring balance to energy and emotions during this roller coaster ride. People often look to yoga to help support them during birth as well. The thing is there is no magic yoga pose that will be helpful in birth, but what yoga can help you do is learn how powerful your body is, strengthen your body in preparation for the physical needs of birth and help you connect to your breath which is the one thing you will have with you as a tool throughout your entire birth.
Here's Part I of a four part series on how yoga can support you during birth...
We may think this fun little side effect of pregnancy wouldn’t show up until the third trimester when baby is taking up a great deal of space in the abdomen and pressing on the internal organs, but for many folks, it shows up right away in the first trimester. Increased levels of progesterone slow down the soft muscle contractions of the intestines, which slows digestion so more nutrients can be absorbed. When food moves more slowly through the digestive tract, constipation and gas are natural side effects.
While pregnant with my first, I went to nearly weekly acupuncture appointments, got regular massage and saw a chiropractor or PT when needed. I was also teaching 10 yoga classes a week and regularly walking around the lake near our Seattle home. I had what felt like an easy pregnancy, with relatively little discomfort and pain. Granted, I have also been teaching prenatal yoga for over 10 years and have seen students truly dealing with the aches and pains of pregnancy and myriad of issues that can arise from debilitating sciatica to hop pain that kept them from sleeping to discomfort walking more than a ½ mile. So, I also set my expectations low for what my experience would be, but also made it a point to do as much self-care as I could.
Yoga teacher, sound healer and explorer of the inner landscape. Join me!