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The Perfect Posture for a Pain-Free Pregnancy
Posted By Jill Miller On January 10, 2014 @ 1:05 pm In Family Health, Fitness, Yoga | No Comments
Over my career I have worked with thousands of postpartum women who are chasing after the body they had pre-pregnancy. After one, two or several kids, a laundry list of body complaints plagues them:
This is just a short list  of some of the common after-effects of child-bearing. I know from my students’ own stories that my Yoga Tune Up®  approach has helped them to awaken their bodies, heal birth traumas and bring a greater sense of body peace than they had pre-pregnancy. I developed my approach through years of experimentation, study and listening to my students and experts.
But I had not yet been through the rite of passage of pregnancy myself. Until now. I am expecting in late February!
I set out to find these answers myself last November, and created a two-day webinar entitled Healthy Pregnancy, Healthy Baby: Dispelling Myths of Pre-Natal Exercise, Diet and Self-Care  on CreativeLive. Being pregnant, I thought it would be the perfect time to share my own knowledge along with that of my favorite pre- and post-natal movement educators with expertise on the subject:
This team of experts and myself each presented their area of expertise over a jaw-dropping 10 hours of informative content. I was thrilled to be able to share pain-erasing self-massage strategies using my Yoga Tune Up® Balls . I also shared hip and pelvic exercises for women at every stage of gestation or recovery. I was also proud to share an anatomy lecture on “The Inner Baby Carriage,” which included an array of breathing strategies such as a variation on the Diaphragm Vacuum  that helps to promote a responsively versatile torso and core for better breath .
The secret ingredient that each of these experts reiterated is: how you hold yourself now — during your pregnancy — dramatically affects the state of your post-baby body. They all emphasized standing well, sitting well, sleeping well (and of course feeding well) during pregnancy to minimize the challenge of carrying 25-50 extra pounds as baby grows larger and changes your body’s carriage. Your inner baby carriage will dictate much of your resiliency when you start carrying your baby outside of your body for the next nine months. :)
As I enter my eighth month of pregnancy, I am happy to report that I follow my own message and have had zero pain — well, except for when I dislocated my pinky toe during my 16th week! But even with an agonizingly painful toe, I managed to not create a compensation posture in my pelvis or back to make matters worse. I followed my own basic rules of posture and sprinkled in the wisdom of my peers and — knock on wood — the experiment is going great so far!
Let’s start with the perfect pregnancy posture for standing. This will help you avoid back pain now and other issues in the future:
1. Place feet hip-socket-width apart, toes pointed forward (like you’re wearing skis).
2. Keep your buttock muscles turned on 20 percent to stabilize your pelvis (and get a little lift to boot).
3. Angle the bottom of your ribcage down like a bony periscope targeting in on your pelvis (not thrusting forward or slouching backward).
4. Center your skull over your chest, with the back of your head pressing into an imaginary head-rest.
5. Your shoulders should not be floating forward or behind the ribcage (thus distorting the spine). Instead, keep them positioned directly under the ears and down.
Believe it or not, standing well builds a lot of foundational strength in your body, and is the basis of all of your movement and exercise. As I’ve mentioned in prior blogs, your posture  follows you like a shadow, and you certainly don’t want to have a “creepy” shadow while you’re carrying precious cargo. Take your strong posture into whichever exercise practice you prefer and be mindful of staying connected to the relationship of your skull, torso, low back and pelvis to maintain optimal stability.
I will happily be sharing my full journey with you in later blogs, along with additional pregnancy tips that have kept me healthy, strong and centered throughout my pregnancy. But for now, I need to take a nap!
Happy New Year!
Yoga for Fertility 
Prenatal Yoga Solutions:
Moms to Be Yoga Kit 
Yoga Tune Up® Balls 
Article printed from Gaiam Blog: http://blog.gaiam.com
URL to article: http://blog.gaiam.com/the-perfect-posture-for-a-pain-free-pregnancy/
URLs in this post:
 Image: http://blog.gaiam.com/wp-content/uploads/2014/01/Pregnancy-Posture.jpg
 short list: http://www.mrptny.com/2013/10/15/deal-six-pack-spread-pregnancy/
 Yoga Tune Up®: https://www.yogatuneup.com
 Image: http://blog.gaiam.com/wp-content/uploads/2014/01/Coregeous-baby1.jpg
 Healthy Pregnancy, Healthy Baby: Dispelling Myths of Pre-Natal Exercise, Diet and Self-Care: http://www.creativelive.com/courses/healthy-pregnancy-healthy-baby-jill-miller
 Moblitywod: http://www.mobilitywod.com
 Aligned and Well: http://www.alignedandwell.com
 Gokhale Method: http://gokhalemethod.com
 Lila Yoga NYC: http://www.lilawellness.com/biosEGF.html
 EveryDay Paleo: http://everydaypaleo.com
 Yoga Tune Up® Balls: https://www.yogatuneup.com/self-massage-therapy-balls-programs
 Diaphragm Vacuum: http://blog.gaiam.com/how-to-get-really-really-strong-abs-develop-yogic-under-armor/
 better breath: http://blog.gaiam.com/did-you-finish-breathing-yet/
 Image: http://blog.gaiam.com/wp-content/uploads/2014/01/Jill-Miller-and-students.jpg
 Image: http://blog.gaiam.com/wp-content/uploads/2014/01/Jill-Miller-baby-bump1.jpg
 your posture: http://blog.gaiam.com/make-your-posture-perfect-breathe-down-your-spine/
 Image: http://blog.gaiam.com/wp-content/uploads/2014/01/Jill-Miller-baby-bump-Cancun1.jpg
 Yoga for Fertility: http://life.gaiam.com/article/yoga-fertility
 3 Prenatal Yoga Poses: http://life.gaiam.com/article/prenatal-yoga-planning
 Natural Pregnancy Cures: Back, Pelvic and Hip Pain: http://life.gaiam.com/article/natural-pregnancy-cures-back-pelvic-and-hip-pain
 Moms to Be Yoga Kit: http://www.gaiam.com/moms-to-be-yoga-kit/90-9076.html?extcmp=life_prod
 Prenatal Yoga DVD with Shiva Rea: http://www.gaiam.com/yoga-dvds/shiva-rea-prenatal-yoga-dvd/90-0020.html?extcmp=life_prod
 Summer Sanders Prenatal Workout DVD: http://www.gaiam.com/summer-sanders-prenatal-workout-dvd/05-54122.html?extcmp=life_prod
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