Recommended Poses for Prenatal Yoga

A gentle backbend such as bridge pose is suitable for pregnancy.

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.

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.

Opens the hips, chest, and hamstrings.

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

A reclined hip opener.

Balancing poses are great to do during pregnancy. Take the back foot up the wall if you feel at all unsteady.

Another hip opener!

A passive inversion - great for swollen ankles.

Bring on the hip openers! Make liberal use of props such as blankets to make this comfortable.

This exercise is a wonderful release for the low back, and is particularly nice for prenatal yoga.

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.

Helps open the hips and keep the legs strong.

Advice on recommended yoga practices throughout your pregnancy.

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.