Q & A — How Can I Keep My Hips Comfortable During Pregnancy?
Q: I’m in early pregnancy, and my hips fall asleep when I lie down. What can I do?
A: Pregnant bodies require special care and some creativity, acceptance, and wisdom.
First, employ some CREATIVITY. When you lie down to sleep or rest, try placing a pillow between your thighs to support your hips. Having that extra cushion there lifts your top hip to prevent strain on the hip joint. And to keep your muscles strong and flexible, regular asana practice is key. Think of your baby as your new workout buddy: someone who always arrives to class when you do!
Then comes the hard part: ACCEPTANCE. The last thing you want to hear right now is, “Well, you are pregnant.” Duh. Your pregnant body can take time to get used to, and once you do get used to it you are adding a new baby to the mix!
Your body is producing a hormone called relaxin that stays in your system from conception all the way to 18 months after birth. This hormone loosens the joints, tendons, and ligaments, giving a false sense of stretching. With all of this shifting around inside your body, it is possible that a nerve could be compressed, which can lead to the pins and needles.
Pregnancy is a wild ride, hang in there little mama!
To help you navigate this experience, turn to the WISDOM of other women. Start with the basics: keep yourself hydrated with at least 48 ounces of water daily, and keep a small snack in your yoga bag. Lauren Sacks of Whole Mama Yoga suggests a few poses before bed to open up some space around your sciatic nerve: try eka pada rajakapotasana (pigeon), baddha konasana (bound angle pose), agnistambhasana (fire log pose) if it’s accessible, or try some seated twists. Also, many women find the Snoogle full body pillow to be a good investment, so you might try one of those.
For tips on practicing yoga safely with a pregnant body, Iyengar Yoga for Motherhood: Safe Practice for Expectant & New Mothers, by Geeta S. Iyengar et al is your go-to resource.
Written by the eldest daughter of Ykogacharya B.K.S. Iyengar, who founded the renowned Iyengar method, this book is for all women who seek a safe and steady yoga practice during pregnancy. One of the leading female yogis of our time, Iyengar explains not just the poses and sequences, but the underlying rationale and modifications that might be needed, offering the practicing yogi a deeper look at what is appropriate to do or avoid and when.
Jo Walker Yoga 