Shoulder Stretch - Pavanmuktasana

Birth is often seen by first time pregnant women (and those who have been through it before) as a great unknown. It's very normal to feel apprehension, anxiety, and even fear as birth approaches. In response, we may guard the front of the body (the heart in particular) when faced with the challenge of this unknown. This pose expands the chest and stretches the shoulders while strengthening the muscles of the back. It can be a powerful aid in releasing fear and anxiety as well as stretching our shoulders and chest for deeper breathing.

*This chest and shoulder opener is one to remember for after your baby is born (when you will be doing lots of leaning over and carrying and feeding), too!

To begin, sit comfortably. You can do this posture on a chair, sitting on a block (very nice options if you need some extra support for hips and lower back), or sitting on the floor.

Have a yoga strap, a long sock, or a towel nearby.

First, increase the circulation to your shoulders with some simple shoulder rolls and shrugs, noticing if you feel any discomfort in your shoulders. You can use this information to help you approach this month's asana gently, and choose to use a "prop" if needed.

Reach your right hand up to the ceiling, and then bend your right elbow and reach behind your head and down toward the spot between your shoulder blades. Don't worry if you can't reach very far. Straining won't make this pose "deeper", so take it easy.

Reach your left arm straight out the side and then down to the floor, feeling the muscles of your neck and shoulder lengthen. Now turn your left palm facing out toward the wall behind you, bend your left elbow and reach your left hand up toward your right hand behind your back. Again, there's no need to strain. Your hands might touch, but for most of us they will not.

You may want to come out of the pose and try it again while holding your yoga strap in your right hand so it dangles down your back where your left hand can reach it. Use caution when using a prop as it can be tempting to pull too hard and go past the point of gentle stretching.

Once you are in the pose, lengthen the spine by sitting tall. Take deep breaths into your chest, shoulders, and ribcage as you experience a deep expansion in the upper torso. Breathe in a sense of space. Breathe out tension and rigidity. Breathe in love and confidence. Breathe out fear and anxiety.

To come out, release the strap and relax. Pause before repeating on the other side.

This might be the first comfortable twist you have done since becoming pregnant! What a great posture to welcome you back to moving your spine in this way.

This pose tones your abdominal muscles, uterus, oblique muscles, and lower back muscles as well as stretching your outer hips, intercostals, and shoulder girdle.

The action of twisting and releasing (especially when paired with mindful breathing) is like the action of wringing out a sponge: it squeezes your internal organs and then flushes them with fresh blood when the pose is released.

Also, this pose is excellent for stimulating the intestines and is therefore great for stimulating digestion and relieving constipation.

• To begin, lie on your back.

• Stretch your arms straight out to the sides and then bring them down slightly below the level of your shoulders, relaxing your neck, shoulders, and chest.

• Exhale and draw your knees toward your chest. Feel how this action engages your abdominal muscles and hip flexors.

• On your next exhale, slowly lower your knees to the left. Turn your head to the right. Relax your jaw, your eyes, and your brow. Don't worry if your right shoulder lifts away from the floor, there is no need to force it down. Relax your hands.

• Stay for a few breaths on this side. With every inhale, feel the breath expand the space in your torso. With every exhale, engage your abdominal muscles as if you were gently hugging your low back with your abdomen.

• Repeat on the other side.

If you want to involve your little one, you can place him on the side you turn your head to. Feel free to hug him! Your arm need not be straight for you to get the benefit of this posture and your baby will love the cuddle time.

Variation: if you experience any discomfort in your shoulders or arms, try lowering them even farther below the level of your shoulders and bending your elbows. You may find that not turning the head is helpful, as well. Feel free to look at the ceiling instead. Also, many people find brining the knees all the way to the floor too intense. Try placing a firm couch pillow or even a yoga block at your side so you can rest your knees on it instead of the floor.