Healthy Sitting on the Floor

The following three poses are recommended ways to sit so that you can reduce lower back strain, discomfort, and pressure. Seated on the floor: To help keep the spine straight in any seated position, sit with your entire back -- from shoulders to tailbone -- resting against a wall for support.

You may also wish to sit on a firm cushion or folded blanket to help keep the spine straight.

Healthy Sitting on the Chair

Rest feet on a cushion or low stool so knees and thighs are at hip level or higher to help prevent slouching and strain on the lower back.

Cat Pose

Kneel in "table position," with knees under hips and arms beneath shoulders. Back is straight, head faces forward. Exhale and drop head and tailbone. Arch your back, exhaling further. Tighten buttocks and abdominal muscles. Alternate between dog and cat several times, inhaling and exhaling deeply.

Benefits:

Strengthens a relaxes the lower back - Increases suppleness along the spine - Improves circulation - Stretches muscles along the back, neck, and arms.
Note: You support a lot of weight in your uterus during pregnancy. Do this every morning and evening. It's a great way to release tension and stress in the lower back.

Warm Up: Knee Rocking

1. Sit in a cross-legged position with your left leg on top. If necessary, lean against a wall to support your back (see Healthy Sitting).
2. Cradling the left leg with both arms, lift it toward your chest and abdomen as far you comfortably can.
3. Keeping your back straight, hold the leg as high and close to you as possible without straining.
4. Moving from the hip joint, gently rock the leg back and forth as though rocking a baby.
5. After rocking one leg several times, switch leg position and repeat with other leg.

Benefits:

Helps alleviate discomfort in the hip joints caused by your growing baby's pressure on the nerves and joints in the hip area, buttocks, and thighs. - Improves flexibility in the hip, pelvic, and groin areas.
Note: Do this warm-up whenever you feel discomfort in the hips and pelvic area.

Easy Pose Meditation (Sukhasana)

Sit in any comfortable position (see Healthy Sitting).

• Arms are by your sides or folded in lap, shoulders down and away from ears. Close your eyes, breathe deeply.
• Inhale and exhale deeply as you repeat:Meditation: I become aware of the muscles that support me as I sit.
• Exhale and scan your body, acknowledging those muscles and the good work they do.
• Inhale and repeat silently: Meditation: I release all the parts of my body that I do not need to use now.
• Exhale, allowing those muscles to relax completely. Breathe deeply several times as you continue to relax and let go.

Benefits:

Relaxes the muscles - Brings you back to the present moment - Slows the mind - Reduces blood pressure and heart rate - Calms the entire being, promoting peace and serenity

*An important part of birth preparation and labor is learning how to relax muscles not being used.