Clam Shell Pose
Hip and Glute Strengthening During Pregnancy
Watch how it’s done below!
At Prenatal Yoga Center, we design yoga practices that support alignment, stability, and strength for every pregnant student. The Clam Shell Pose is a gentle yet effective floor pose that targets the hips and glutes, building strength and stability in the pelvic region. This pose is beneficial for improving alignment and strengthening muscles that support the lower body during pregnancy.
Benefits of Clam Shell Pose
The Clam Shell Pose offers several key benefits for pregnant people:
- Hip and Glute Strengthening: This pose focuses on strengthening the hip and glute muscles, which support stability in the pelvis and lower body.
- Alignment Support: By engaging the core and aligning the hips, Clam Shell Pose promotes balanced posture and alignment, important for comfort during pregnancy.
- Pelvic Floor Engagement: This pose helps engage and stabilize the pelvic floor muscles, which can provide additional support to the lower back and hips.
Alignment Tips for Clam Shell Pose
To practice Clam Shell Pose safely and effectively, follow these alignment cues:
- Start on Your Side: Begin by lying on your side with your shoulders and hips stacked. Be mindful not to let your body roll forward.
- Elongate the Tailbone: Lengthen your tailbone toward your heels to maintain alignment in the spine and hips.
- Bottom Forearm Support: Press your bottom forearm into the floor to stabilize your upper body and maintain balance.
- Movement on Exhale and Inhale: On your exhale, press your hips upward while keeping your feet together and open your top knee. On your inhale, lower back down, bringing your legs back together.
- Modification for Core Support: If you notice any doming or coning in your abdominal area, keep your hips on the floor and focus on simply opening and closing your knees, avoiding the hip lift.
Modifications for Clam Shell Pose
Clam Shell Pose can be modified to suit the needs of every expecting student:
- Moderate Knee Opening for SI and SPD: If you have severe SI (sacroiliac joint pain) or SPD (symphysis pubis dysfunction), you do not need to open the knee very wide. Keep the movement more moderate for comfort and stability.
- Skip the Hip Lift: If lifting the hips feels uncomfortable, simply keep your hips grounded and focus on the opening and closing motion of your top knee.
Category of Pose
- Type: Strengthening Pose, Floor Pose
- Focus Areas: Pelvic floor, hip and glute strengthening, alignment support
- Modifications: Adjust knee opening for SI and SPD; avoid hip lift if necessary
The Clam Shell Pose is a valuable pose for building hip and glute strength, supporting the pelvic floor, and promoting alignment. With modifications, pregnant students can safely engage in this pose, strengthening their lower body to support the demands of pregnancy.
Join Our Prenatal Yoga Classes Today! Enhance hip and glute strength, improve alignment, and support your body with poses like Clam Shell Pose in our prenatal yoga classes. Join Prenatal Yoga Center for a supportive practice designed for every pregnant person under the guidance of expert instructors.