Month: May 2019

Twisting Pose With Chair 

Sit sideways on chair seat with outer right thigh facing chair back. Place feet flat on floor and press knees together. Thighs and shins form a right angle. Rest hands on thighs and look straight ahead. 

Inhale, squeeze legs together, lift chest, and lengthen spine vertically. While exhaling, hold sides of chair back and twist torso toward right. Breathe normally and gradually increase twist. Shoulders will twist the most and lower back will twist the least.

Change sides. Sit with left thigh facing chair back. Hold sides of chair back and gently twist toward left. After twisting to both sides, lean back in chair and relax.

This pose stretches shoulder muscles and massages back muscles. 

Revolved Foot To Thigh Pose

Sit on mat or rug and separate legs sideways. Bend left knee and place left foot to inside of right thigh.

Place hands beside hips, press down to lift spine, extend and straighten right leg, and flex right foot.

Inhale, hold outer left thigh with right hand, and place left hand on floor behind back. Exhale, lift spine vertically, and gently twist toward left.

To reverse, change legs. Bend right knee and place right foot to inner left thigh. Hold right thigh with left hand, place right hand on floor, and twist toward right.

After twisting to both sides, bend knees, and sit in a comfortable cross-legged position with spine straight.

This pose increases lateral rotation of spine. 

Knee To Wall Twist

Sit on floor or rug next to wall. Place outer left leg against wall and extend both legs straight ahead. Bend left knee, press outer thigh to wall, and position left foot flat on floor. Bend left elbow and place left upper arm or elbow to inner thigh of left leg on wall.

Tighten front thigh muscles of right leg. Extend right heel and draw toes toward right knee. 

Inhale, lift chest and lengthen spine. Exhale, press left knee to wall, gently twist toward right, and place right hand on floor. Head and shoulders may rest on wall.

To reverse, change sides. Bend right knee and press to wall, extend left leg, and twist to left. Release and rest.

This pose massages back and shoulder muscles. 

Wide Leg Stretch With Twist

Sit on mat or rug. Widen legs sideways, extend heels, tighten front thigh muscles, and press backs of knees to floor. Toes and kneecaps face ceiling. Place hands on floor alongside hips. Press down with fingers, elongate spine, and actively extend legs.

To gently twist toward right, place left hand on floor in line with navel and right hand on floor behind right hip. With an exhalation lift chest and twist toward right.

Place both hands on floor behind hips, move torso to center, and rest. Move right hand to floor in line with navel, exhale, and gradually twist toward left.

To release, place hands behind back, ease hips backward, bend knees, carefully bring legs together, and relax.

This pose stretches inner thigh and spinal muscles. 

Seated Bent Knee Twist

Sit on mat or rug with legs outstretched. Bend both knees, fold lower legs back, and place feet beside right hip. Instep of right foot fits in arch of left foot. Separate knees slightly and lower right hip toward floor. 

Inhale, hold left outer thigh or knee with right hand, and place left hand on floor behind back. Exhale, lift chest, elongate spine, and gently twist shoulders to left. Turn head to left, or turn head and look over right shoulder. 

To twist to right, extend legs and reverse pose. Bend knees, place feet beside left hip, hold right knee, and gradually twist toward right. Release, extend legs, and rest in a comfortable cross-legged sitting position. 

This pose massages spinal muscles and stretches outer hip, shoulder, and neck muscles. 

Chapter 8

THE BREATH AWARENESS AND RELAXATION POSES  

The ability to relax creates the confidence necessary to maintain a positive attitude throughout the birth process. As long as a pregnant woman can fully relax during contractions, she will be ready for the next one. Relaxation methods need to be learned early in pregnancy and practiced regularly. They can be applied effectively to potentially stressful situations arising during labor and birth.

The training involves establishing a close relationship between the body and the breath. This is called breath awareness, and it is nothing more than coordinating the exhalation of the breath with the movements of the body.

To learn this technique, sit on a pillow with the back against the wall, bend both knees, and place the soles of the feet together. Inhale and lift the spine. Exhale, close the eyes, and release the thighs toward the floor. Gradually soften the muscles of the inner thighs with each successive exhalation. Consistent practice of this pose will prove useful during the pushing stage of labor. When the coach or nurse asks for relaxation of the inner thighs, the response will be automatic. 

Practicing passive relaxation in a side-lying position may relieve muscular tension and mental anxiety. This is done by quieting the mind and directing conscious attention to specific areas of the body. When a tense area is located, that area is gently encouraged to relax. This may be accomplished by a variety of means. The area can be actively tensed and then released, or the breath can be directed to the tense place. The tight area can be covered by an image of something soft or warm. The methods vary, but tension can be released through focused relaxation. After tight parts are let go, a deeper state of relaxation will naturally occur. 

The above passive relaxation technique is particularly appropriate during the first stage of labor. Between contractions, tense areas can be identified and relaxed. With this release of tension, it may be possible to fall asleep between subsequent contractions. Relaxing during the early stage of labor will conserve energy for the active second stage, and the birth itself. 

Hints And Cautions

In order for total relaxation to occur, the body must feel balanced, safe, and sup- ported. Practice the following poses in an airy, quiet place away from interruptions. Use plenty of pillows and blankets for comfort. When the body is at ease, the mind can begin to relax. 

Every pregnant woman needs a daily period of quiet seclusion. During this time she can reflect on the constant changes occuring within her body. She can contemplate her attitudes toward pregnancy, her fears of inadequacy, and consider ways of increasing her confidence. Therefore, setting aside a time for daily reflection and relaxation is essential for the development of mental and physical well-being. 

Breathing Awareness Pose

Sit on rug or mat. Bring soles of feet together or sit in any comfortable cross- legged pose. Rest back against partner’s back or against wall. Relax hands on feet or thighs with palms up. Lift chest and elongate spine.

Take a few normal breaths and allow eyes to close. Begin to gradually deepen breath. Take slow, deep, smooth inhalations and normal exhalations.

With each inhalation open ribs sideways. While sitting back to back, synchronize breathing with partner’s breathing, and feel breath expanding side and back ribs.

At top of inhalation lift breastbone. Keep throat and face muscles relaxed. Exhale softly and naturally. To release, stretch out legs, and breathe normally.

Breathing awareness is essential for relaxation in labor. 

Child’s Pose

Kneel on mat or blanket. Sit back on heels and widen knees. Bend at hips, stretch torso forward between legs, and rest forehead on mat or pillow.

Press buttocks to heels and stretch arms straight forward to lengthen back. For deeper relaxation, rest arms alongside legs, or relax head on folded forearms.

For lower back relief, have partner place palms on sacrum and gradually press down and back toward feet.

Consciously relax entire spine and chest. Release tension in muscles with each exhalation. Remain in pose until whole body feels relaxed.

This pose relieves lower back tension and teaches conscious relaxation.

Lower Back Relaxation Pose With Chair

Place firm bolster or stack of blankets in front of chair. Sit sideways on bolster. Lower hands onto floor behind bolster. Lean on hands and swing legs onto chair seat.

Lift and adjust hips until buttocks rest in center of bolster. Carefully lower spine toward floor. Shoulders and upper back will rest on mat.

Relax arms at sides, or bend elbows and rest backs of hands and forearms on mat. Rest lower legs on chair seat.

Close eyes and breathe slowly and deeply. Release jaw and facial muscles and allow spinal muscles to relax. To release, bend knees, slide hips off front edge of pillow, roll onto one side, and push up to sitting position.

This pose removes fatigue and reduces back tension.