Long Side Lunge

A Gentle Adductor Stretch and Pelvic Floor Release

Watch how it’s done below!

At Prenatal Yoga Center, we focus on providing yoga practices that support the unique needs of every pregnant student. The Long Side Lunge is a beneficial standing pose that stretches the adductors and helps release pelvic floor tension. This pose offers a gentle way to improve hip flexibility and create space in the pelvic area, which is crucial as the body adapts to pregnancy.

Benefits of Long Side Lunge

The Long Side Lunge offers several important benefits for pregnant people:

Adductor Stretch: This pose deeply stretches the adductor muscles, which run along the inner thighs, helping to relieve tension and improve flexibility.
Pelvic Floor Tension Release: By gently opening the hips, this pose helps release tension in the pelvic floor, promoting relaxation and comfort during pregnancy.
Flexibility and Mobility: The rocking motion in Long Side Lunge helps increase hip mobility and flexibility, supporting the body’s ability to adapt to changes in balance and posture.

Alignment Tips for Long Side Lunge

To practice Long Side Lunge safely and effectively during pregnancy, follow these key alignment tips:

Hands or Forearms on Blocks: Place your hands or forearms on yoga blocks for support. This helps maintain balance and alignment while preventing over-stretching.
Tuck Your Back Toes: Tucking your back toes while flexing the extended leg provides extra stability and helps deepen the stretch.
Rocking Motion: For a deeper stretch, gently rock back and forth. This helps stretch the adductors more effectively and also provides a stretch for your tucked toes.

Modifications for Long Side Lunge

To ensure comfort and safety in Long Side Lunge, consider these modifications for expecting students:

Severe Pubic Pain: If you experience severe pubic pain or SPD (symphysis pubis dysfunction), avoid going deeply into the side lunge. Keep the elongated leg bent to reduce pressure on the pelvis and hips.
Use Extra Support: Keep using blocks for additional support and adjust their height to ensure you’re comfortable while practicing the pose.

Category of Pose

Type: Standing Pose
Focus Areas: Adductor stretch, pelvic floor release, hip flexibility
Modifications: Adjustments for SPD and pubic pain

The Long Side Lunge is a gentle and effective pose for stretching the adductors and releasing pelvic floor tension, offering relief and flexibility throughout pregnancy. With modifications, this pose can be safely practiced by all pregnant people, helping them feel more comfortable and supported.

Explore Our On-Demand Prenatal Yoga Classes! Empower your pregnancy journey with the strength, flexibility, and calm that comes with consistent yoga practice.