Carole, our super yoga teacher, and her student Maëlle, who is 9 months pregnant in the video, suggest some gentle, simple movements to relax the lower back. You can wear your period pants or your pretty menstrual tanga to avoid leaks... oupsi.... :) !
If these movements are suitable for pregnant women, they will also be beneficial for anyone suffering from back pain. We particularly recommend these exercises during periods of "confinement" or prolonged telecommuting, when there's a lot of sitting and little walking! They are also suitable for yoga beginners.
Carole suggests a sequence of 8 movements that can be repeated between 5 and 15 times. The last position can be held for as long as you like, for maximum back relief and relaxation.
For these exercises, don't hold the position if it's painful. It's important to listen to your body and feel the stretch, without hurting yourself. If your pain is severe, always consult a doctor for advice before doing any physical exercise!
Roll up your shoulders
Slowly roll shoulders forward land then back l.
Inhale as you raise your shoulders and exhale as you lower them. Synchronizing your breathing with your movements is essential for these stretches.
Always remember to keep your back straight.
How do you stretch your sides?
Raise your arm to the sky and lean to the side, keeping your back straight (don't slouch forward).
Repeat the movement on the other side and 3 to 5 times on each side.
How do you stretch your back when you're pregnant?
With your right hand on your left knee and your other hand behind your back, turn your torso backwards to stretch your back. Look far behind to guide your movements!
Be careful to keep your shoulders low and relaxed
Repeat the movement on the other side, and 3 to 5 times on each side.
How to do the pregnant cat pose?
SSit on all fours, arms and legs perpendicular to the chest: hands at shoulder level, knees at hip level, back straight at first. Take deep breaths in and out
On inhalation: arch your back, stick out your buttocks and lift your head, looking skywards. Open the chest wide and bring the shoulder blades together.
On the exhale: slowly lower the head to the ground, push the ground back
with the hands and arch the back by pulling in the buttocks.
Repeat the movement 5 to 6 times.
How to do the head-down dog pose when pregnant?
From a squatting position, s'lean on your feet and slowly raise your knees, bringing your buttocks towards the sky and looking down. Legs and arms straight, hands flat on the floor. If the position is too difficult, bend the knees slightly. Heels do not necessarily touch the ground. Keep your shoulders well clear.
The more flexible may find it pleasant to try to bring the chest towards the thighs and the head towards the floor as much as possible.
From here, you can bend one knee and the buttocks to the right, and vice versa several times. Hold the position for 30 sec to 1 min, then very slowly bring your feet forward to land very gently take your hands off the ground and unroll your body upwards until you return to a standing position.
How do you rotate your bust while pregnant?
Standing, place your hands on your back at hip level and bring your pelvis and belly forward l. Bring your elbows and shoulder blades together.
Move your body to the right, then to the left, always synchronizing your movements with your breathing. Keep chest facing upwards.
Repeat 3-5 times.
How to do the butterfly pose
This is more of a position than a movement! You'll need: a booster (or stacked cushions or your breastfeeding cushion), a strap (or a scarf).
You're going to get into a butterfly suit (like a suit but with your feet together), then slowly lie back on your booster placed behind you.) Let your arms fall to the side and your shoulders relax. You can add a strap or scarf that you place under your feet and behind your back (see video) and tie as tightly as possible. Remember to bring your feet close to your chest as you lie down, to accentuate the stretch.
Hold the position for several breaths. Hold for as long as it feels good!
If you're pregnant, or depending on how flexible you are, you may need help to detach and stand up.
Enjoy your session! :)
See this post on Instagram
Our yoga coach Carole (@carolinalapesta), and Maëlle her student, offer you a new session for the end of pregnancy and lower back pain 🤰 If these movements are suitable for pregnant women, they will also benefit anyone suffering from back pain. We particularly recommend it in this period of confinement when we sit a lot and walk little 😉 Carole proposes a sequence of 8 movements that can be repeated between 5 and 15 times each. As for the last position, you can hold it for as long as you like to take the strain off your back and relax 😊 Remember to synchronize each movement with your breathing! Enjoy your session... 🧘♀️ #elialingerie #culottemenstruelle #changerlesreglesdujeu #madeinfrance #periodpanties #culottederegles #lingeriemenstruelle #yoga #yogaprenatal #confinement