Deep Inner Thigh Yoga Stretches & Pregnancy

Prenatal yoga is an effective way to prepare for labor, one of the most physically demanding things you may ever do. If you train hard to run a marathon, there’s no reason why you shouldn’t train to deliver a healthy baby. Your inner thigh muscles, or adductors, attach to your pubic bone and help stabilize your hips during pregnancy. Your hips also have to be relaxed when you deliver the baby. Performing various yoga stretches can increase the suppleness and flexibility of your inner thigh muscles, which will help the birthing process. Check with your doctor before beginning any new yoga practice, even one optimized for expectant mothers.

  1. Wide Leg Stretches

    • Use a wide-legged stance to stretch your inner thighs and open your lower back. Place a low chair or stool in front of you for support. Spread your legs as wide as possible. Bend forward at the waist and put your hands on the chair to remain steady. If you feel certain of your balance, lower your hands to your knees or ankles. Hold the stretch for five breathing cycles. In the final weeks of pregnancy, this stretch also shifts the baby’s weight away from your body and provides relief. When you return to the starting position, pause at the midpoint to stabilize your body.

    Deep Squats

    • Performing a deep squat in the Garland pose, or Malasana, is an excellent prenatal pose and mimics your position during delivery. The squat will strengthen your legs, open your hips and tighten the floor of your pelvis. Sit with your back and buttocks pressed against a wall, turning your toes out. Lower yourself into a deep squat. Open your legs to make room for your belly. Bring your hands together in the prayer position. Gently push your knees open with your elbows to deepen the stretch of your inner thighs. If you’re experiencing sacroiliac pain due to loose tendons and ligaments from prenatal hormones, perform the squat while sitting on a chair. Bring one arm overhead and perform a side stretch. Press the elbow of your other arm against your thigh to help you rotate your trunk toward the ceiling.

    Butterfly Pose

    • The Butterfly pose is a gentle stretch for your inner thighs and groin and can relieve lower back pain. Sit on the floor, bending your knees and drawing the soles of your feet together. Take hold of your ankles and bring them closer to your groin. Keep your back straight. Slowly press your knees down to the floor while breathing deeply. Hold the stretch for 10 breathing cycles. Lift and lower your knees, which should resemble the flapping of butterfly wings in slow motion. To end the stretch, stand up and shake your legs out. If the stretch is too taxing, sit on stacked towels to raise your hips above your knees. It’s easier to push your knees down in this modified position.

    Precautions

    • Because the hormone relaxin softens your connective tissue during pregnancy, your joints become more flexible. While this may help your pelvis during the enlarging of your uterus, it can result in instability of other joints. Avoid overstretching in yoga poses, which can exacerbate joint instability. In addition, don’t suddenly go gung-ho with yoga poses during pregnancy if you’re not a regular yoga practitioner. If you were practicing yoga, keep up with your usual routine but avoid adding new types of poses.