Watch the instructional video below (extra pose included in the video with your baby!)

3 Daily Yoga Poses for a Healthy Pregnancy & Eased Delivery (click here for video)

Bound Angle Pose (Baddha Konasana), 5 minutes per day

Relieves Sciatica, Helps Ease Childbirth, Encourages Baby to “Drop,” Reduces Fatigue & Anxiety

From a seated position, bring the soles of the feet together allowing your knees to fall open reaching for the ground. Place your hands on your feet drawing them together while actively pushing into the feet and reaching for the ground with your knees. If your sit bones can remain on the ground, begin to lean forward for a deeper stretch.

Trimesters: 1^st, 2^nd and 3^rd

Caution: If your baby is breeched at 34 weeks, refrain from this pose. This pose encourages the baby to “drop” and if he is still breeched you don’t want the baby to get positioned deep into your pelvis.

Modified Cat/Cow Pose  (Marjaryasana/ Bitilasana), 100-200 tilts per day

Releases Lower Back, Eases Labor Pain, Helps Position Baby for Delivery, Increases Circulation, Reduces Night Cramping, Strengthens Abdominal Muscles needed for labor and recovery

Come to standing on all fours. Make sure that your shoulders are over your wrists and that your hips are over your knees. Inhale and tuck your pelvis under keeping the back flat. Exhale release the tuck and flip the tailbone up slightly arching the lower back and dropping the belly. All the movement here is in the pelvis. Repeat this cycle with your breath.

Trimesters: 1^st, 2^nd and 3^rd

Caution: In traditional Cow pose, the belly drops dramatically. Please be sure to limit the drop to ensure that you do not tear your soft ligaments in your changing belly.

Garland Pose (Malasana), 30 minutes per day

 Opens Hips, Stretches the Perineum (prevents tearing)

Come into a deep squat with your feet at least hip distance apart toes pointed forward and your heels directly behind. Place your hands into a prayer position in front of your chest and push firmly into your inner thigh with your elbows.  If you are tight, widen your stance so that both feet (including heels) are firmly placed on the ground.

Trimesters: 1^st, 2^nd and 3^rd

Modifications: Place a Yoga block or a blanket under your sit bones for support.