10/06/2022
As any yogini knows, twists feel great! They release tension in the spinal muscles and can alleviate tightness in the upper back.
Gentle, open twists that do not compress the belly, or work too deeply into the lower spine, but instead, focus on mobilising the upper part of the spine, are safe and beneficial during the second and third trimesters of pregnancy.
In seated easy pose you can use one hand to monitor or counter twist the lower ribs to ensure you’re only twisting the upper thoracic spine.
Correct technique is important. Make sure you lengthen through the spine before moving into the twist; create a sense of space between the vertebrae, as well as length through the front of the torso—lifting through the sternum in order to draw the rib cage up and away from the top of the uterus. An added risk of twists that are performed forcibly is the potential of destabilising the sacroiliac joint which tends to be more vulnerable during pregnancy due to the hormone, relaxin.
Twists are a movement that should be completely avoided early on in pregnancy, during the first trimester.
First trimester is especially problematic as this represents the most delicate phase of the pregnancy with two critical processes going on: the fertilized embryo needs to safely implant into the wall of the uterus, and then towards the end of this trimester, the formation of the placenta—the essential organ that maintains the pregnancy, providing nutrients and oxygen for the fetus—is completed. To be on the safe side, We recommend if you’re in your first trimester to avoid twists all together.
Keep on muvaing! 🤸♀️ 🧘♀️ 🏃♀️ 🚴♀️
Luck and Jil
