Windmill Pose

A Thoracic Twist for Upper Back Tension Release

Watch how it’s done below!

At Prenatal Yoga Center, we offer yoga poses designed to address the specific needs of every pregnant student. The Windmill Pose is a gentle and effective standing pose that focuses on providing a thoracic spinal twist, helping to release tension in the upper back. This pose promotes flexibility and mobility in the spine, offering relief from the tightness and discomfort that can develop during pregnancy.

Benefits of Windmill Pose

The Windmill Pose provides several key benefits for pregnant people:

Thoracic Spinal Twist: This pose specifically targets the thoracic spine (upper back), promoting a gentle twist that helps release tension and improve mobility.
Upper Back Release: By engaging in this twisting motion, Windmill Pose helps relieve tension in the upper back and shoulders, areas that often become tight during pregnancy.
Improved Flexibility: Windmill Pose encourages gentle spinal movement, improving flexibility and promoting a more balanced posture.
Pelvic Floor Health: Back rib opening is also helpful for releasing pelvic floor tension!

Alignment Tips for Windmill Pose

To safely and effectively practice Windmill Pose during pregnancy, follow these alignment tips:

Wide, Parallel Foot Placement: Begin by taking your feet wide and parallel, creating a stable base for the pose.
Hands on Blocks: Place your hands on yoga blocks under your shoulders to maintain a spine parallel to the floor. This setup provides support and ensures proper alignment throughout the movement.
Twisting Motion: Keep your left hand down on the block and rotate your right side up towards the ceiling, reaching your right arm up. Make sure the movement initiates from the right side of your ribcage, not just the arm, to engage the twist fully.
Repeat on Both Sides: After twisting to the right, repeat the same movement on the other side, rotating the left side of your ribcage up.

Modifications for Windmill Pose

To make Windmill Pose more accessible for all expecting students, consider these modifications:

Bend the Knees: If your hamstrings are tight, bend your knees slightly to avoid strain on the lower back and legs.
Increase Block Height: For additional support, stack two blocks in an inverted “T” shape. Place the bottom block flat and use a taller block on top to bring your hands higher, making the pose more comfortable and accessible.

Category of Pose

Type: Standing Pose, Twist
Focus Areas: Thoracic spinal twist, upper back release, improved flexibility
Modifications: Bend knees or increase block height for comfort

The Windmill Pose is a wonderful way for pregnant students to relieve tension in the upper back and improve flexibility through a gentle twisting motion. With proper alignment and modifications, this pose can be safely practiced to promote upper body relaxation and spinal mobility.

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