Mother Nurture, Pregnancy

Pregnancy Yoga 5 – Wall Stretch / The Ladder

This pair of poses can be enjoyed against a wall (or tree!) at any point during your day.

In both poses the weight of your baby is leaned forward and away from your spine, so can help to relieve back ache and to allow your baby some wiggle room!

Part 1: Wall Stretch

  • Place the palms of your hands on the wall, shoulder-width apart and not too low down.
  • Stretch out your fingers like big starfish and gently press the wall.
  • Walk your feet back, about a leg’s distance from the wall.
  • Hinge forward from your hips, keeping your legs and arms straight, and allow your back to lengthen.
  • You should experience a comfortable stretch in the backs of your legs and the sides of your trunk.  Place your hands higher on the wall if necessary to feel comfortable and stable.
  • Turning your toes slightly towards each other will allow you to feel more of a stretch in your calf muscles – excellent if you’ve been experiencing cramps.
  • Stay in the pose for 3-5 breaths.
Pregnancy Yoga 101 Number 5 Wall Stretch and The Ladder

Part 2: The Ladder

This is the resting phase of this practice or can be done as a stand-a-lone practice. Leaning against the wall allows you and your baby some private space together, and is powerful body language to family or colleagues if you’re feeling the need for a moment of interior focus.

  • Lean against the wall, like a ladder (hence the name).
  • Place one hand on top of the other and rest your forehead on your hands.
  • Feel how your baby’s weight is forward and away from your spine. Separate your feet as wide as you need to be comfortable, and let your hips gently sway.
  • Stay for as long as you need or alternate with the more active ‘wall stretch’ above.

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