These are some favorite poses for releasing tension in the hips and lower back. In yoga, they say that when you stretch and open your hips, you are also able to release emotions you may be holding inside. Stretching your hips and working through any tension you have in your lower back can be very therapeutic, on many different levels. It can also help with any sciatic pain, which is very common during pregnancy.
Here are a few more of my favorite poses I like to add to my prenatal practice when my lower back and hips feel tight.
The hip flexors are attached to the lower back, so when you stretch out the front of your hips, you are also working the lower back.
Legs up the wall
This is a favorite of mine even when I am not pregnant. It can really help with low back pain, swelling in the legs and feet, and even headaches.
If you are pregnant, make sure to not stay in this pose for too long. After 20 weeks, laying on your back can be harmful to the baby (for more on this see my blog post on "Pregnancy Precautions").
I love adding this movement into my daily yoga routine. Since I can't bring my knees to my chest, due to the baby/belly in the way, I bring one knee to the side of my abdomen at a time. Then I roll my hips in a circle, then back and forth and side to side, as I hold onto my knees. It is a great way to massage and loosen the lower back using nothing but the movement created and gravity itself.
Check out my Instagram for a video on a routine/flow using these poses and more.
IF YOU HAVE ANY QUESTIONS OR COMMENTS, PLEASE CONTACT ME.