1. Sit Like Buddha
Do relaxation poses in pre-natal yoga with an easy meditative pose. Sit on the floor with your back straight and legs extended directly in front of your body. Bend each knee one at a time and place each foot directly beneath the opposite knee. Don't overstretch your legs; they are relaxed so that each outer foot rests easily on the floor without the ankle bending. Rotate your legs so that the knees get as close to the floor as possible. Bend your elbows and rest your hands palms-up on each knee. Close the eyes and breathe deeply. Hold this yoga pose as long as possible.
2. Lotus Flower
Practice yoga poses that allow relaxation during pregnancy, such as the lotus pose. Begin this pose sitting on the floor with the back straight and legs extended in front of you. Grab hold of one foot and, bending the knee, bring it close to the body. Rest the foot on top of the opposite thigh. Bring the other foot to rest on the other thigh. The ankles should not bend but stay straight. Beginners can start with one foot on top of the opposite thigh and the other foot directly under the opposite thigh. Keep the spine very straight from the neck down to the tail bone. Rest hands palms up on each knee. Hold this pose for as long as possible.
3. A Yoga Triangle
Begin the extended triangle pose by standing. With an outward breath take a large step to spread feet to about four feet apart. Turn the right out 90 degrees, and the left foot in 45 degrees. Keep the knees locked. With another outward breath, bend at the hips to extend your body over the right leg. Keep shoulders perpendicular to the floor and the torso facing forward. Reach with the right arm to place the hand palm down directly behind the right foot. Beginners place the right hand on the ankle or lower shin. Reach the left arm straight up in the air perpendicular to the floor and face the palm forward. Hold this pose for ten breaths and then switch to the other side.
4. Yoga Warrior
Stand straight with your feet parallel and shoulder width apart in preparation for the warrior pose. Step feet out about four feet apart. Raise arms directly to your sides so that they are parallel to the floor. Turn your right foot out to about 90 degrees. Turn your left foot in about 45 degrees. With an exhalation, bend your right knee and lower your body. Keep the right knee directly above the foot, and keep your left leg straight. Try to lower yourself until the right thigh is parallel to the floor. Hold this pose for as long as possible and then repeat on the other leg.
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