THE SQUATTING AND HIP STRETCHING POSES
Stretching the muscles around the hip joint is an excellent preparation for labor. The bound angle pose and squatting pose can be used as actual labor positions.
These poses are effective when they are performed with breathing awareness. Remember to move on an exhalation. Hold the new position for a few breaths before increasing the stretch. Be patient and allow the muscles to release slowly.
The introduction to Chapter 1 stated that the position of the pelvis determines the curves of the spine. The balance of the muscles, tendons, and ligaments deter- mines the tilt of the pelvis. The varied postures in this section develop the flexibility needed to keep the pelvis upright and the lower back pain free.
Performing the squatting poses (pp. 56-58) regularly opens the pubic symphysis, the junction of the pubic bones, which may facilitate labor.
Sciatica, an inflammation of the sciatic nerve causing pain down the back of the thigh, is common during pregnancy. The roots of the sciatic nerve originate in the lumbar and sacral vertebrae and pass down the back of the thigh. Sciatica during pregnancy has many causes. Supporting the added weight of the uterus may create tightness in the lower back, side of the hips, and buttocks. If sciatica is caused by tightness in these muscles, then the leg over leg stretch (p. 63) may alleviate the pain.