Soooo, many of you have been asking about my 30 week twin pregnancy yoga routine that is helping tremendously with improving my back pain, breathing, and mobility 😜
But real note, this routine is an easy way to work on diaphragmatic breathing, abdominal and pelvic floor stretching, spinal and full body mobility throughout pregnancy! Because it is relatively quick, I try to get it in a couple times a day…and a few extra times if I’m in pain.
Routine:
Cat-Cow for 5-10 breaths
Thread the Needle for 5-10 breaths
Downward Dog for 5-10 breaths
3 Legged Dogs for 5 breaths
Crescent Lunge for 2-3 breaths (add sidebend for extra hip flexor stretch optional)
Revolved Lunge for 2-3 breaths
Kneeling Hamstring Stretch for 5-10 breaths
Twisted Lizard for 3-5 breaths
Adductor Rock Backs for 5-10 breaths
Pigeon Pose for 5-10 breaths
Repeat on opposite side!
The important things to remember:
👉🏼 Focus on breathing fully into your abdomen and rib cage using your diaphragm
👉🏼 Move with your breath – use breath in to prepare and expand then breath out to engage the core and move
👉🏼 Mobility and breathing in a pain-free and controlled manner is the goal – not just flexibility
👉🏼 Listen to your body! If you’re experiencing pain, holding your breath, seeing coning in the abdomen, or having other pregnancy-related symptoms, then this may not be the right routine for you!
It’s always best practice to work with a Doctor of Physical Therapy that specializes in pregnancy to ensure you are breathing correctly, using correct form, and doing the best exercises for you, your body, and your babies during pregnancy!
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