New Yogis: Some women find they only have time to start doing prenatal yoga when they take their maternity leave. If this is the case, you can still get some benefit from doing yoga stretches and a gentle practice. Just make sure your teacher knows your situation and makes sure you take it easy -- this is no time to overdo it.
Experienced Yogis and Home Practitioners: By now you are used to listening to your body and respecting what it tells you to do. Continue to do this and you will reap the benefits of a safe yoga practice until the end of your pregnancy. Prenatal Sun Salutations can be done as late as you feel able to do them.
Recommended Poses: Hip openers like Pigeon, Warrior II, Triangle, Ardha Chandrasana, Baddha Konasana, and Knee to Ankle will help create the flexibility that will make giving birth easier.
All fours positions like Cat - Cow can help get the baby into the optimal position for birth (head down, back to your belly.)
Mental Preparedness: Even more than physically preparing you, yoga will help you prepare mentally for the birth of your baby by teaching you to listen to your body and be in the moment without anticipation. The best way to do this is to focus on the breath, using long inhales through the nose and exhales through the mouth.
