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Recommended Poses for Prenatal Yoga

These poses may help ease the discomforts of pregnancy and prepare the body for childbirth.

Bridge Pose - Setu Bandha Sarvangasana
A gentle backbend such as bridge pose is suitable for pregnancy.

Bridge Pose - Supported Variation
This supported version of bridge is a nice way to get a gentle backbend during pregnancy.

Cat-Cow Stretch - Chakravakasana
This is a wonderful prenatal sequence for a number of reasons - being on all fours helps get the baby into optimal position. Make the spinal movements originate in the pelvis for maximum benefit.

Cobbler's Pose - Baddha Konasana
A great hip opener during pregnancy. The reclined version of the pose is also recommdend, with a bolster or three folded blankets supporting the spine.

Extended Triangle Pose - Utthita Trikonasana
Opens the hips, chest, and hamstrings.

Gate Pose - Parighasana
Being pregnant makes for a very crowded midsection, so side stretches like gate pose feel especially good.

Goddess Pose - Supta Baddha Konasana
A reclined hip opener that is appropriate as long as you are comfortable lying on your back.

Half Moon Pose - Ardha Chandrasana
Balancing poses are great to do during pregnancy. Take the back foot up the wall if you feel at all unsteady.

Knee to Ankle Pose
Another hip opener!

Legs Up the Wall - Viparita Karani
A passive inversion - great for swollen ankles.

One-Legged King Pigeon Pose - Eka Pada Rajakapotasana
Bring on the hip openers! Make liberal use of props such as blankets to make this comfortable.

How to Do Pelvic Tilts
This exercise is a wonderful release for the low back, and is particularly nice for prenatal yoga.

Side Plank Variations - Vasisthasana Variations
These Side Plank Variations require less abdominal work than the full pose, but are great side stretches. Try them when you feel you need some more room in the ribs.

Warrior II - Virabhadrasana II
Helps open the hips and keep the legs strong.

Introduction to Prenatal Yoga
Advice on recommended yoga practices throughout your pregnancy.

Prenatal Yoga Email Newsletter
Through weekly email newsletters, you will learn how to best approach yoga during your pregnancy. Through this four-week course, you'll learn how to modify your practice as your pregnancy progresses, poses and techniques that can ease your pregnancy and delivery, and how to get back in shape after you give birth.

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