Pelvic Tilts

Pelvic tilts are prenatal workouts practiced for toning the abdominal muscles and easing the backaches during pregnancy. It also helps to strengthen the uterine walls and encourages easy breathing. This can be done in many ways - using your hands and knees, by lying down on the floor, by standing against the wall with your back or in a leapfrog posture.

  1. Supine pelvic tilts - This is done by lying down on the floor. The steps involved in this sequences are:
    • First, you come to a neutral position by lying down on your back with knees bent and feet flat on the floor and arms placed beside you.
    • Then exhale and lift your pelvic slowly towards the top with your back pressed to the floor. Repeat this rocking movement for few seconds.
    • Then inhale and come back to the neutral position.
    • This can be done for 5 - 10 times depending upon your convenience.

    However, this yoga poses and workouts are not advisable once you reach your second trimester since it gives more discomfort due to the growing uterus. It may be unhealthy for the baby as the uterus weight could press the blood vessels.

  2. Standing pelvic tilts - This is more difficult than the supine tilts. This is done by standing with your back against the wall. The steps involved in this sequences are:
    • First, lean against a wall with knees slightly bend.
    • Then exhale and lift your pelvic slowly towards the top with your back pressed to the wall. Repeat this rocking movement for few seconds.
    • Then inhale and slowly come back to the neutral position.
    • This can be done for 5 - 10 times depending upon your convenience.

    This is recommended once you reach your second and third trimester.

  3. On all fours or angry cat position - This is a different form of pelvic tilt which is done using your hands and knees. The steps involved in this sequences are:
    • First you come on all fours with your hands and knees apart and arms in a straight position.
    • Then you slowly inhale and tighten the abdominal muscles.
    • Then slowly exhale and relax and come back to the neutral position.
    • This can be done for 5 - 10 times depending upon your convenience and according to your breath pattern.

Some benefits of doing these tilts are:

  • Eases the back pains caused during pregnancy.
  • Increases the flexibility of the back and pelvis muscles.
  • Lengthens the lower spinal bones.
  • Strengthens the uterine muscles during pregnancy.
  • Strengthens the belly muscles.
  • Eases labor and delivery.

Thus practicing pelvic tilts along with cat-cow stretch and seated hip stretches during the second and third trimester helps not only the mother but also the baby to grow healthily. However, it is advisable to consult your gynaecologist to rule out any problems or complications before you start practicing these prenatal workouts. Also it is equally important to practice yoga under the guidance of an expert who conducts prenatal yoga classes.