Seaweed-asana | Prenatal Yoga Pose Library

Seaweed-asana is a unique and effective standing pose that combines hip opening, upper back release, and gentle strengthening. Inspired by the fluidity of seaweed, this pose encourages a flowing, relaxed movement that helps release tension and promote freedom of motion.

Benefits of Seaweed-asana
Seaweed-asana offers several valuable benefits for pregnant people:
Upper Back Release: By engaging the arms and shoulders, this pose provides a gentle stretch and release for the upper back, helping to relieve tension that often builds up during pregnancy.
Hip Opening: The wide-legged stance with external rotation helps open the hips, promoting flexibility and comfort in the pelvic region.
Strengthening: This pose strengthens the legs and glutes, helping to build stability and support for the lower body as it adapts to the growing belly.

Alignment Tips for Seaweed-asana
To practice Seaweed-asana safely and effectively, follow these alignment cues:
Wide Stance with External Rotation: Start with your feet wide and externally rotate your legs. This positioning helps create a stable base while encouraging hip opening.
Knee and Hip Alignment: Bend your knees, bringing your hips downward. Ensure that your knees are aligned over your ankles and avoid letting them collapse inward. Keep your butt from sticking out behind you by maintaining a neutral pelvis.
Arm Position and Hug: Open your arms into a cactus position, then cross your right arm over your left, reaching toward your shoulder blades to give yourself a gentle hug. This hug provides an upper back release and can be held for a few breaths.
Free-Flowing Movement: On each breath, gently sway your hips and move your upper body freely, mimicking the fluid movement of seaweed. This swaying action encourages relaxation and opens up the hips and shoulders.

Modifications for Seaweed-asana
Seaweed-asana can be modified to ensure comfort and safety for all expecting students:
Depth of the Pose: There’s no need to sit deeper into the squat than feels comfortable. Stay within your range to avoid strain.
Arm Position Options: If wrapping your arms feels uncomfortable, you don’t need to double wrap. You can simply keep your arms in a hug position for an effective upper back release.
Avoid Deep Squatting for Specific Conditions: For those with SPD (symphysis pubis dysfunction), SI pain, placenta previa, or a breech baby, avoid going deep into the pose. Keep the position more upright to reduce pressure on the pelvis and hips.