Add side stretch when a life is growing inside (3 min read)

Susie, who is a little less than 5 ft tall, told me that weeks into my prenatal sequence, she has less heart burn and shortness of breath. Here’s why I always make available a side stretching variation in my prenatal sequence:

1. Lengthening the side body for fetus to grow

• As the fetus grows, the uterus expands, often causing discomfort and tightness in the abdominal and side body regions. Side stretching helps to lengthen these areas, providing more room for the baby to move and grow comfortably.  For those with shorter torso like Susie, the growing baby can feel more constrained.   This is especially beneficial as each side stretch opens up new space and release any fascia which might have grown dense.  

2. Enhances Breathing Capacity

• Side stretches help to open up the rib cage, creating more space for the lungs to expand. This can improve breathing capacity and reduce shortness of breath which is so common for pregnant people.

3. Supports Digestion:

• Common pregnancy-related issues such as constipation and bloating can be annoying! Gentle side stretches can stimulate the digestive organs, promoting better digestion and reducing these issues.

Adding Side Stretches Variation into these Poses:

• Gate Pose (Parighasana)

Kneel on one knee with the other leg extended to the side. Reach the opposite arm overhead and gently stretch to the side, keeping the body aligned. Option to keep the extended leg bend with foot on the ground for extra support.

• Seated Side Stretch (Parsva Upavistha Konasana)

Sit comfortably with legs crossed or extended. Reach one arm overhead and gently stretch to the opposite side, lengthening through the side body.

• Goddess pose (Utkata Konasana)

Have one elbow on the thigh and side stretch, stand on tippy toes to add challenge!

• Garland Pose (Malasana)

Sit on prop under seats for extra support, especially if heels are lifting off and if there are any underlying Achilles tendon issues.