Navigating Pregnancy Discomfort: 3 "Empowered Actions" for a Safer Practice

Pregnancy is a season of profound physical transformation. While we often celebrate the "glow," the reality for many of us includes a fair share of Pelvic Girdle Pain (PGP), sciatica, and the relentless "desk hunch" that comes as our center of gravity shifts.

In my prenatal classes at Empowered Through Yoga, we don’t just "stretch through the pain." Instead, we use my background in Human Movement Science and specialization Certification to apply specific modifications or what I call Empowered Actions, to ensure your movement is supportive, not straining.

Below are three common discomforts and the modified poses from my Free Prenatal Safety Guide to help you find ease today.

Embracing the outdoors, a pregnant person finds solace in the fresh air, applying newly learned movement techniques to ease pregnancy discomforts.

1. Pelvic Girdle Pain (PGP), Symphysis Pubis Dysfunction (SPD)  & SI Joint Instability During Pregnancy

The Discomfort: 

A sharp or dull ache in the pubic bone or lower back, often aggravated by walking or rolling over in bed. Problems with the symphysis pubis and the sacroiliac (SI) joints are often linked, making the whole pelvic girdle unstable. SPD and pelvic girdle pain affect about 1 in 4 people during pregnancy. 

The "Empowered Action": 

Avoid wide-legged positions (or poses like Warrior II or deep Goddess squats). These can "shear" the pelvis. You can read more about Pelvic Girdle Pain (PGP), Symphysis Pubis Dysfunction (SPD)  & SI Joint Instability in my other blog, Understanding SPD and How Yoga Can Help. 

The Pregnancy Class Modification: 

Supported Chair Pose with a Block. Keep your feet hip-width apart and place a yoga block (or a firm pillow) between your thighs. Squeeze the block gently as you sit back. This engages the adductors and stabilizes the pelvic ring.

Supported Chair Pose enhances pelvic stability using a block between the legs.

2. Sciatica & Deep Gluteal Pain During Pregnancy

The Discomfort: 

A shooting pain that travels from the glute down the back of the leg, caused by the piriformis muscle tightening around the sciatic nerve. 

The "Empowered Action": 

Avoid deep, passive pigeon poses on the floor, which can over-pull on sensitized nerves. 

The Pregnancy Class Modification:  

Seated Figure-Four. Using the floor or a chair for balance support, cross your ankle over the opposite knee. Keep the foot flexed to protect the knee joint. This provides a controlled release of the hip without placing excess pressure on the pelvis.

Modified Figure 4 pose variations: Option 1 shown on the floor and Option 2 on a chair, offering a flexible alternative to the pigeon pose for increased versatility and comfort.

3. Rib Compression & Shortness of Breath During Pregnancy

The Discomfort: 

As baby grows upward, the diaphragm has less room to move, leading to "rib-flaring" and a feeling of breathlessness. 

The "Empowered Action": 

Avoid deep twisting or lying flat on your back. 

The Pregnancy Class Modification: 

Goalpost Arms with Lateral Breathing. Sit tall and open your arms like a cactus. As you inhale, focus on expanding the sides and back of your ribcage. This creates vertical space for the lungs and stretches the intercostal muscles between the ribs.

Practicing lateral breathing with goalpost arms to ease breath restriction during pregnancy.

Further Reading & Evidence-Based Resources for Pregnancy

If you’d like to dive deeper into the science of pregnancy mechanics, I highly recommend these resources:

• POGP (Pelvic, Obstetric and Gynaecological Physiotherapy): Managing PGP during pregnancy

• Pelvic Floor First: Safe exercises for the Prenatal period

• Spinning Babies: Daily Activities for Fetal Positioning

Get the Full Guide (Pregnancy Safety Guide)

These three tips are just a preview. My full 7-Page Prenatal Safety & Discomfort Vault includes detailed modifications for wrist pain, reflux, dizziness, and more.

👉 Download the Free Safety Vault Here

Let’s Connect on Social Media to learn more about Pregnancy Yoga/Mindful Movement

For video demonstrations of these modified poses and more "Empowered Actions," follow me on Instagram - I regularly post Reels showing you exactly how to adjust your practice for your changing body.