Prenatal yoga is a way to stay in shape during pregnancy. It is gentle on your joints and helps you relax. The breathing techniques taught in yoga class can help you in pregnancy, labor and when mothering a newborn. Some yoga poses should be avoided during pregnancy, such as inversion poses and those that require you to lie on your stomach or back. Hold each pose for three to five breath cycles.
Extended Triangle
Stand with your feet wide. Turn your right foot to the side and stretch both arms out to your sides and parallel to the ground. Keep your abdominal muscles pulled in and your shoulders relaxed. Reach your right arm out to the side as far as you can before bending down and reaching for your ankle. Keep your chest open and facing forward and your left arm pointing up to the ceiling. Turn your head and look up at your left palm. Repeat on the other side.
Warrior II
With your feet wide and your right foot turned to point to your right side, lunge to the right until your right knee is above your right ankle. Make sure your left foot is pointing straight ahead. Your arms should be stretched straight out from your shoulders and parallel to the ground with your palms facing down. Keeping your shoulders and chest facing forward, turn just your head to look out and over your right arm.
Easy
Sit on the ground, bend your legs and cross your ankles. Your knees should open and fall toward the ground. Sit up straight with your abdominal muscles pulled in and your shoulders relaxed. Rest your hands on your knees. You can also hold your hands in prayer position in front of your chest or lift them straight up with your palms facing each other.
Cat/Cow
Kneel on the ground on all fours with your hands under your shoulders and your knees under your hips. Start with your back straight and your eyes gazing at the ground. Arch your back, pulling your belly button in toward your spine. Drop your head to look at your thighs and point your tailbone down to the ground. This is cat pose. Next, move into cow pose. Drop your belly button toward the ground and lift your face to the ceiling. Alternate between the two poses.
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