Symphysis pubis dysfunction, also known as pelvic girdle pain, is usually associated with pregnancy. This condition results due to the stretching of pelvic ligaments due to an improper functioning of the symphysis pubis joint, resulting in pain and discomfort. Certain yoga poses may help alleviate these symptoms. Check with your doctor before trying these poses to make sure that yoga is safe for your conditions.
Yogic Breathing
Yogic breathing, also referred to as Pranayama, may help to alleviate the discomfort of symphysis pubis dysfunction. To practice yogic breathing, sit in a comfortable chair and loosen any tight or restrictive clothing. Place one hand on your belly and the other hand on your chest. Inhale and feel your belly expanding. Continue to inhale and notice the rise of your chest. Exhale and empty the air out of your chest first, then your belly. Focus on long, slow, deep and relaxed inhalations. Your exhalations should last twice as long as your inhalations.
Angry Cat
The Angry Cat Pose stretches your spine and hips, alleviating pelvic girdle pain. Start on your hands and knees in a tabletop position. Inhale and fill your lungs with air. Exhale and press your arms and hands into the floor and round your back up toward the ceiling. Let your neck drop and relax completely. Round your shoulders to stretch out any tightness in your back between your shoulder blades. Hold the pose for a few moments, then return to your starting pose.
Tadasana
Tadasana, or Mountain Pose, can help with lower back pain and pelvic pain by promoting proper spinal alignment and helping you to develop awareness of any improper postural habits. Stand with your big toes touching and your heels slightly apart. If you are pregnant, you can hold on to a chair for balance if needed. Otherwise, press your shoulders down and straighten your arms, palms facing forward. Tuck your pelvis under. Relax your chest and keep your head and neck in line with your spine. Focus on your breathing. Stay in this pose for 30 seconds or longer.
Upavistha Konasana
The Upavistha Konasana, also known as the Wide-Legged Forward Bend, may help to alleviate pelvic girdle pain by stretching your hamstrings, lower back and hips. Sit on the floor with your legs spread as far apart as comfortable. Place a yoga block in front of you if you need extra support. Bend forward from your hips and pelvic area, keeping your back as flat as possible. Rest your hands on the floor or your yoga block. Fold as far as you can, holding the stretch for several breaths. Return to your starting position.
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