Sarvangasana during Pregnancy

Birch Pose in yoga

The Birch Pose is familiar to us all from childhood. It used to be just fun, but today we know that it’s also beneficial! In yoga practice, Sarvangasana is considered one of the foundational poses:

– relieves emotional stress;

– provides mental clarity;

– develops balance and overall body tone.

In this article, we will examine how to perform this pose during the first trimester of pregnancy.

Benefits of Sarvangasana

When performed correctly and with the incorporation of breathing techniques, a woman feels the effects of the pose during pregnancy within a few seconds. Well-being improves, and accumulated tension and irritation are relieved.

It is impossible to highlight the specific impact of a pose on certain body parts, as Sarvangasana affects the entire body at once. The translation of its name into Russian sounds as “pose for all body parts.” Specifically, the benefits of Sarvangasana are expressed in:

– improving heart function;

– better blood circulation;

– enriching the lungs with oxygen;

– normalizing gastrointestinal function.

The pose is indicated for breathing disorders and partially helps combat bronchitis and asthma. Specifically for pregnant women, it’s an excellent tool for preventing colds and anemia.

The Birch pose for pregnant women also alleviates headaches. It is shown to be practiced in the evening before sleep to improve sleep and clear the mind of negative thoughts.

Sarvangasana and Technique

When performing the Sarvangasana technique, it is extremely important to understand how to distribute weight to avoid injuries.

Important! Do not strain your neck and head, try to transfer as much weight as possible to your shoulders and arms, which support your back.

So, the sequence of performing the asana:

1. Stretch out on the mat and make sure your body is in a straight position.
2. Start lifting your straight legs to a position perpendicular to the floor.
3. Gradually lift your pelvis and then your lower back off the mat.
4. Place your palms below your lower back – your arms are bent at the elbows and help maintain balance. If your body allows, try to “rise” higher, gradually supporting your back with your hands.

It is recommended to stay in the pose for as long as comfortable. If there are no issues with blood pressure, you can finish the pose by first bringing your legs further behind your head, “directing” more blood towards your heart and head.

Then gently exit the pose – do not “fall,” do not release yourself abruptly. You can slightly bend your legs when lowering them to the floor.

Do not get up abruptly after a pose; instead, spend some time in the Shavasana pose. Relax, stretch your arms and legs, slightly spreading them apart. During this time, we are restoring circulation of the ‘newly’ enriched blood throughout the limbs.

We demonstrate how to correctly perform the pose in our ‘MomsLab’ video lessons.

Sarvangasana and Mistakes in Performance

People strive to get the most out of yoga. Sometimes it seems that maximum exertion gives more results, but this is not true. We have already highlighted the main mistake—excessive strain on the neck and head, but pay attention to other risks as well:

– Viewing yoga as a sport. Faster, sharper, stronger – this could be about anything but not yoga! Entering and exiting poses too abruptly negatively affects the body, especially if unprepared.

– Entering a pose in a state of fear. If you’re afraid, it’s better not to do it at all or initially ask someone close to “spot” you. Make sure the surface beneath you is soft – use pillows, blankets, and throws.

– Going against your body. If the asana isn’t perfect yet, don’t try to force yourself. Any discomfort, pain, and suffering is a reason to ease the pose or stop doing it altogether.

Birch Pose in yoga should feel comfortable and even pleasant. At least such that it’s convenient for you to stay in it from 30 seconds to a minute.

Sarvangasana during pregnancy

The following ways will help adapt the Birch Pose for pregnant women: reduce the strain on the abdominal and back muscles.

Leaning on the wall

How to perform:

– Lie on your side perpendicular to the wall, press your legs against your torso.

– Turn onto your back and now stretch your legs upwards, resting them against the wall. Support your pelvis and lower back with your hands, while resting your elbows on the floor.

– You can leave your legs on the wall, or you can try to assume a straight position independently. If necessary, return your legs to the wall.

Providing Support for the Neck

This technique is particularly relevant if you feel strong pressure on the chest, experience choking, or coughing during the pose.

In this case, you can take a rolled-up blanket – it will serve as a support for the shoulder blades and elbows, “opens up” space for the neck, and makes breathing easier. The height of such a “support” is about 5 cm.

Chair as Pelvis Support

If you feel it’s hard to maintain balance or there is excess weight, take a sturdy chair. Lean its back against the wall, and if necessary, put something soft on the edge of the seat. Then the pressure on the lower back will not be as strong.

How to Perform the Birch Pose with a Chair:

– Sit on a chair facing the wall.

– Holding onto the chair, begin to gently lower your back backward. Bend your legs at the knees in front of you – you can grip the back of the chair with them.

– Once your shoulders reach a soft rest on the floor, start gently extending your legs upward. Place your legs on the wall.

Take a few cycles of breath in this position. If you’re afraid of falling, ask someone to assist and hold the chair.