Video:Prenatal Yoga Pigeon Posewith Debra Flashenberg
If you have discomfort in the lower back and buttocks, then the pigeon pose is for you! Learn how to release that tension by folding into a comforting pigeon pose.See Transcript
Transcript:Prenatal Yoga Pigeon PoseHi, I'm Debra Flashenberg from the Prenatal Yoga Center, and I am here for About.com Parenting.
Benefits of Prenatal YogaPrenatal yoga can be extremely beneficial for the expectant mother since it focuses on building strength, confidence, and stamina while addressing many of the common aches and pains of pregnancy. Victoria will be demonstrating.
This pose is eka pada raja kapatasana, pigeon pose.
Move Into Pigeon PoseBring your right shin forward towards the front of your mat. It doesn't necessarily have to be parallel, you do what feels appropriate for your hips. Start to extend your back leg further back and as your baby gets bigger you might notice there's not a lot of space.
Adjust the PoseSo here's where the blocks come in. Put one block underneath your right hip. And the other block underneath the top of your left thigh. This'll create a little more space for your baby and it'll also help if the hips have a little less mobility.
Fold Into the PoseYou can stay with the chest lifted or as you exhale you can start to come on to your forearms and perhaps even make two fists with your hands and allow your forehead to rest down on your hands. The back leg continues to extend long.
You might feel a little bit of an opening through the top of the back thigh. The soaz muscle and quite a bit of sensation through the whole right hip, outer hip buttock area maybe even front inner thigh. Take several long deep breaths inhales and exhales. Think again of breathing to your baby.
Come Out of Pigeon PoseAnd then to come up, ground your hands down life your self up. Remove the blocks and allow the weight to move towards your right hip - and then shifting back onto all fours.
Reverse the Pigeon PoseLeft side. Allow your left leg to come forward. And start to extend your right leg back again if the blocks were helpful you can put one block underneath the front hip and the other block at the top of your back thigh. Try to have your back thigh really parallels the inner thigh rolls up, the outer thigh rolls down. And again, take a deep inhale.
Lengthen your spine. And as you exhale allow your body to melt down. Come into any of the arm variations that feels good for you. Nice deep inhales and exhales.
Prenatal Benefits of Pigeon PoseSo many women find this pose absolutely delicious because it releases tension in the buttocks and lower back. Women who have sciatica swear by it saying that it really releases some of that discomfort the piriformis muscle creates by contracting around the sciatic nerve. Again its a wonderful hip opener that can help your squat if you found this posture rather challenging.
Thanks for watching. For more information visit us on the Web at parenting.about.com.
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