**Please see instructions for poses and benefits below**
Child’s Pose: Your belly grows as your pregnancy progresses. Child’s pose helps relieve that belly weight pressure as your baby grows and develops.
1 – slowly place hands on the mat
2 – spread knees apart
3 – place forehead on mat
4 – breathe
Ankle To Knee: Ankle to knee helps opens up your back and relieves tension in your glutes and the muscles underneath your glutes.
1 – start by sitting on your bottom
2 – bend your right knee and place your right foot on your left knee
3 – breathe
4 – repeat with other leg
Seated Side Bend: The seated side bend helps with lower back pain that you might be feeling during pregnancy.
1 – place left hand beside you
2 – reach your right arm up and lean to the left side
3 – breathe
4 – repeat with other side
Cat Cow Pose: The cat cow pose also helps with back pain.
1 – start on all fours
2 – round your back towards the sky
3 – inhale as you drop your belly towards the mat
4 – repeat a few times
Downward Facing Dog: The downward facing dog eases upper back and shoulder tension and opens up the lower back.
1 – come onto the floor on your hands and knees
2 – set your knees below your hips
3 – place hands slightly forward of your shoulders
4 – breathe
Bound Angle Pose: The bound angle pose opens up hips and stretches the groin, two areas that could become tight during pregnancy.
1 – sit with your legs in front of you
2 – exhale, bend your knees, and pull your heels toward your pelvis
3 – place your hands on your feet and gently bend forward
Puppy Dog Pose: The puppy dog pose helps relieve aches in the shoulders and chest.
1 – begin on all fours
2 – walk hands forward
3 – place forehead on mat and curve back
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