What yoga positions to use at the end of pregnancy when you have back pain?

Quelles positions de yoga en fin de grossesse quand on a mal au dos ?

Carole, our super yoga teacher, and her student Maëlle, pregnant in her 9th month of pregnancy on the video, suggest you some soft and very simple movements to relax the lower back. You can wear your menstrual panties or your pretty menstrual thong to avoid leaks... oops... :) !

If these movements are suitable for pregnant women, they will also be beneficial to anyone suffering from back pain. We particularly recommend these exercises during periods of "confinement" or prolonged telecommuting, when we sit a lot and walk little! These exercises are also adapted to beginners in yoga.

Carole proposes a sequence of 8 movements that can be repeated between 5 and 15 times. The last position can be held as long as you want to relieve your back and relax you to the maximum.

For these exercises, you should not hold the position if it is painful. It is important to listen to your body and feel the stretch, without hurting yourself. If your pain is strong, always consult a doctor for advice before doing any physical exercises!

How to achieve the tailor position?
A position rather than a movement: it is a question of taking time to settle, to breathe, and to use this moment to release its spirit of all the worries of the day, before starting its yoga session in all serenity. The body and mind will be more relaxed and therefore better able to enjoy the stretches!

Roll your shoulders

Slowly roll your shoulders forward, then backward.

Inhale as you roll your shoulders up and exhale as you roll them down. Synchronizing your breathing with your movements is essential in these stretches.

Always remember to keep your back straight.

How to stretch your sides?

Raise your arm to the sky and lean to the side, always keeping your back straight (do not slump forward).

Repeat the movement on the other side and 3 to 5 times on each side

    How to stretch your pregnant back?

    The right hand on the left knee, the other hand behind the back, it is a question of turning the bust towards the back to stretch the 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?

    Sit on all fours, arms and legs perpendicular to the chest: hands at shoulder level, knees at hip level, back straight at first. Take big breaths in and out
    On the inspiration: dig the back, take out the buttocks and raise the head looking towards the sky. Open the chest and bring the shoulder blades together.
    On the exhale: slowly lower the head towards the ground, push the ground
    with the hands and create an arch with the back by pulling in the buttocks.
    Repeat the movement 5 to 6 times.

      How to do the pregnant head down dog pose?

      From the crouch, stand on your feet and slowly raise your knees, bringing your buttocks towards the sky and looking down. Legs and arms outstretched, hands flat on the ground. If the position is too difficult, bend the knees slightly. Heels do not have to touch the ground. Keep your shoulders clear.

        The most flexible may find it pleasant to try to bring the chest towards the thighs as much as possible and the head towards the ground.
        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 1min, then very slowly bring the feet forward and very slowly take the hands off the ground and unroll the body upwards until you return to a standing position.

          How to make a rotation of its bust pregnant?

          Standing, put your hands on your back at the level of your hips and bring your pelvis and belly forward. Bring the elbows and shoulder blades together.
          Bring the body towards the right, then the left, always synchronizing your movements with your breathing. Bring the chest towards the sky.
          Repeat the movement 3 to 5 times.

            How to do the butterfly pose

            This is more of a position than a movement! You will need: a booster (or stacked pillows or your nursing pillow), a strap (or a scarf).
            You will get into a butterfly waist (like a cross-legged suit but with your feet together), then slowly lie down on your booster placed behind you). Let your arms fall to the side and your shoulders relax. You can add a strap or a scarf that you place under your feet and behind your back (see the video) and fasten by tightening as much as possible. Remember to bring your feet close to your chest while lying down to accentuate the stretch.
            Hold the position for several breaths. Stay as long as it feels good!

            If you are pregnant, or depending on how flexible you are, you may need some help to get off and up.

              Have a good session! :)

              See this post on Instagram

              Our yoga coach Carole (@carolinalapesta), and Maelle her student, are offering a new session for pregnancy endings and lower back pain ???? While these moves are suitable for pregnant women, they will also be beneficial for anyone with back pain. We recommend it particularly in this period of confinement where we stay sitting a lot and we walk little ???? Carole proposes a sequence of 8 movements that can be repeated between 5 and 15 times each. The last position can be held for as long as you wish to relieve your back and relax ????Remember to synchronize each movement with your breathing! Have a good session... ????♀️ #elialingerie #culottemenstruelle #changingthegameperiods #madeinfrance #periodpanties #culottederegles #lingeriemenstruelle #yoga #yogaprenatal #confinement

              A publication shared by Lingerie Menstruelle Française (@elia.lingerie) on

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