Pelvic Floor exercises
There are 3 joints in the pelvic girdle that open and stretch when you are giving birth. There are two sacroiliac joints at the back and one pubic synthesis joint at the front.
The uterus is supported by your pelvic floor muscles and these muscles need to be strengthened and released many times during pregnancy to help you with the birth of your baby. You wouldn’t run a marathon without exercising beforehand.
During the yoga class we will use traditional yoga postures and adapt these into a more feminine flowing (Shakti) approach to help facilitate your pregnancy, birth and becoming a mother – you will be more confidant and recover more quickly.
At home it is important to practice 200 pelvic floor exercises a day.
You can break them up into 4 lots of 50.
Maybe do 50 quick pelvic floor exercises and then do 50 slow counting 3 to lift up and 3 to let go.
If you do this you will be less likely to suffer incontinence
during your pregnancy and your pelvic floor will recover much more quickly after the birth.
Sit comfortably on a cushion with a straight spine.
Connect to your breath. Breathing in through the nose 1, 2, 3 and out through your nose 1, 2, 3. When you feel comfortable with your breath Start lifting your pelvic floor muscles on the in breath and then releasing on the outbreath.
(It is important that you have your pelvic girdle open in this position. You can straddle a bolster, or squat on a bolster, or sit cross legged. Any position that doesn’t feel uncomfortable to you)
You can sit in various positions for this if it is more comfortable. Or you can go onto hands and knees like we did in class.