Yoga during pregnancy is all about making modifications to the process so as not to overwork any one particular area of the body. As we begin each flow in bridge, really focus on this idea of using your glutes to drive your hips upwards. The glutes will really help to stabilize and help keep the pelvis neutral. A neutral pelvis is so incredibly important in all stages of life - but EVEN MORE SO when you are pregnant. Pelvic thrusts are not about going as high as you can, you want engage the glutes and keep the length in the spine as much as possible.
Keep doing these bridges and pelvic thrusts all the way up to birth. I know that might sound crazy, but it WILL help your birth, the connection, the endurance, and the recovery after birth. In this flow, we will introduce movement at the hip with abduction and adduction. This helps to promote strength in the hip flexors while keeping a certain taughtness in the abdominals (since those can't be world via plank during pregnancy). Hip mobility is super important to keep as the uterus is getting bigger or even after birth as it shrinks and returns to place.
Modifications can also be made in the dolphin. As the baby is getting bigger and as you progress towards the delivery date, you may have to widen your stance and bend at the knees more to really pike your pelvis upwards. Remember, modifications are great and necessary, but we don't want to compromise the end goal - which is to make room in the hip joints and space in the back. Our position or movement may change, but our goals should always stay the same. Namaste!
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