How to do the Back Bend Pose in Prenatal Yoga

A prenatal back bend brings gentle relief to the upper back. During pregnancy it is important to be aware of your body and of what your body needs. The practice of yoga during pregnancy increases your awareness of your growing body.

Difficulty: Easy

Instructions

1. The prenatal back bend is an easy pick-me-up that can be done at any time during the day. You can incorporate it into your prenatal yoga routine or do it as a stand alone pick me up. The first step in doing a prenatal back bend is to find a comfortable and quiet location in your house.

2. Stand upright with your legs shoulder with apart. Make sure that you feel grounded and comfortable. Feel as though you are one with the floor.

3. Tilt your head upwards towards the sky. Breathe slowly in a controlled manner and interlock your fingers behind the small of your back.

4. Slowly roll your shoulders backwards. Pull your arms down and feel your heart opening up. You will feel the stretch in the uppermost region of your back.

5. Hold this stretch for as long as comforatable. Breathe deeply and relax as you feel stress melt away.

Tips & Warnings

• While it is safe to do this stretch throughout your entire pregnancy, you may want to consult with your physician if your pregnancy is considered high risk.
• When you hear the term "backbend," you might think that you will take this stretch down to the floor. in prenatal yoga, this is a standing stretch.

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