A miscarriage is one of the most painful things a woman can experience. If you’ve experienced or are going through a miscarriage, it’s important to know that you are not alone in it. There are ways that you can heal, and yoga is one of those methods. There are several poses that help your body recover. As you go through these poses, remember to practice yoga breathing. Breathe in and out through your nose, being sure to inhale and exhale slowly and fully on each breath.
1. Butterfly Pose
Sitting on your yoga mat, hold your back straight and head level. Draw your knees into your chest and your feet up against your pelvic area. Using your thigh muscles, lower your legs out and down to the ground. Do not force them with your hands. If it hurts at any point, stop. If it is too difficult to lower your legs all the way to the ground, you can use a pillow on either or both sides to support your legs. You can either hold your feet with your hands or hold your hands in front of your chest. This yoga pose opens the hips and pelvic region, providing relief from soreness and strains.
2. Seated Forward Bend
This pose is good for relaxing the core, alleviating cramps and mental relaxation. To start, sit on the ground with your butt supported by a small pillow. Put your legs out straight in front of you on the ground. Shift around until you feel comfortable where you are sitting, and then extend your arms in front of you as you bend from your hips to lower your torso to your legs. Go only as far as you are comfortable—it can take a while to lower yourself fully into this pose, so take your time and don’t push yourself.
3. Half Moon Pose
Begin this pose from triangle pose. These directions are for someone who’s starting out in triangle pose, with their left hand on the ground, left leg close to it, right arm in the air, and right leg long and pointed away from the left leg. To transition into half moon pose, lower your right arm to your hip. This will help your balance. Soften your left leg and begin to bend it. Once you have your balance and are ready to continue, re-straighten the left leg and begin to slowly kick your right leg off the ground. Keep lifting the right leg until it extends straight out from the right hip and sits parallel to the ground. Lift the right arm slowly until it is straight up from your shoulder. Hold and repeat on the opposite side.
4. Bridge Pose
Bridge pose is a good way to end your yoga routine. Lay on your back, with your feet on the floor and your arms extended down towards your feet. Keep your feet parallel and not pointing towards or away from each other. As you feel more comfortable doing so, lift your hips up and off the ground. For support, put a yoga block underneath the base of your spine. Relax here.
Practicing these four yoga poses will provide physical relief from the pain of a miscarriage and allow you time to mentally rest and recuperate.