Low Side Lunge

Pose to Open the Midpelvis and Support Labor

Watch how it’s done below!

The Low Side Lunge is an asymmetrical pose that can help open the midpelvis, making it an excellent option for labor or birthing. Additionally, this pose stretches the adductors (inner thighs), which helps release tension in the pelvic floor, aiding in the overall flexibility and health of the pelvic region.

Benefits of Low Side Lunge

The Low Side Lunge is a highly beneficial pose for pregnant students, both during pregnancy and in preparation for labor. Here are some key benefits:

Opens the Midpelvis: This pose creates space in the midpelvis, which can be helpful during labor, offering more room for the baby to descend.
Labor and Birthing Position: The asymmetrical nature of this pose makes it a great option for labor or birthing positions, providing flexibility and ease of movement.
Stretches the Adductors: By stretching the inner thighs, the Low Side Lunge helps to relieve tension in the pelvic floor, a key area for pregnancy support and postpartum recovery.

Alignment Tips for Low Side Lunge

To safely practice the Low Side Lunge, it’s important to focus on proper alignment. Follow these tips to get the most out of this pose while ensuring your body is well-supported:

Knee to Heel Alignment: Align your knee over your heel to create a stable foundation.
Tailbone Position: Drop your tailbone down to maintain a neutral pelvis, which helps to protect the lower back and encourage pelvic floor relaxation.
Moderate Movement: Rock gently into the bent leg, but avoid going to your deepest range of motion. A moderate stretch will be both effective and safe, especially during pregnancy.

Modifications for Low Side Lunge

At Prenatal Yoga Center, we encourage all students to modify poses as needed, especially in the later stages of pregnancy or if you are dealing with specific conditions such as symphysis pubis dysfunction (SPD). Here’s how to modify the Low Side Lunge for comfort and safety:

Moderate the Depth: If you have severe SPD or are experiencing discomfort, avoid going deep into the lunge. A more moderate movement will still provide a beneficial stretch without adding strain.
Use Additional Support: If needed, you can use yoga blocks or a chair for extra stability while practicing this pose.

Category of Pose

Type: Standing Pose
Focus Areas: Adductor stretch, pelvic floor, laboring position
Considerations: Pose requires modification for SPD

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