For expecting women, I would suggest attending a yoga class or signing up for yoga videos with an established instructor online.  At the same time, developing a home practice when planning to have a baby and once pregnant is also a very useful investment of your time.

Please do refer to your primary care physician before attempting any exercise routine, and when in doubt always err to the side of caution and safety rather than pushing through pain or discomfort.

IMPORTANT:  DO NOT contract your abdominal muscles in any of these movements!

Prenatal routine up to the final trimester of your pregnancy.

1) Lying down on your back with your knees bent to do the Sipping Straw Breath.

Place hands on your rib cage and inhale from your mouth as if you are sipping air in from a straw.  Feel your chest and ribs expand outwards towards the sides of the room (not just up towards the ceiling).

Pause at the top of the breath and when exhaling from the mouth make a hissing sound “sssssss” feeling your exhale contract your ribs and chest inwards.  Do not contract your abdominal muscles.

Do 5 sets of this breath.

2)    Lie on your side with or without pillow (s)

Spend up to 2 minutes lying in this position before slowly sitting up.

 

3) Cross legged seat (modify with open wide leg comfortable seat)

 

Take a moment to ground your sitting bones into the ground and feel your spine.  Do 5 more rounds of the sipping straw breath.

4)  Squat (if needed put hands on the ground for support).  Make sure your heels stay on the ground, and widen your legs as much as you need for comfort.  If not possible at all use a cushion to support your bum.

a. Build up to staying in the pose comfortably for up to 2 minutes.

b.  Squat to Half way standing, then back down to the squat.  Build up to 10 rounds.

5)  Warrior I (right and left side)

Place your feet about 3-4 feet wide.  Have your heels aligned or create more width in your stance by separating your legs.

Bring the front knee into a 90 degree angle over the ankle.  Feel your front foot pressing into the ground and lift your arches.  Feel your front hip go back and your back hip go forward to stabilize your pelvis.   Bring your arms up towards the ceiling but keep your shoulders down, away from the ears.

Build up to staying in this pose for 1 minute.

Repeat on other leg.

6)  Warrior II

Separate your legs 3-4 feet wide.

Bend front knee into a 90 degree with your ankle. Feel your front foot pressing into the ground and lift your arches.

Heel to heel alignment and open your pelvis.  Feel as if your front knee is swinging out and someone is pushing it back, activating your leg muscles.

Your arms up in line with your shoulders, look at your hands and arms to make sure they are aligned and alert, but not tense!

7)  Squat down to the ground

 

8)  Come into table top and do Cat/Cow posture.

Align your wrists with your shoulders, spread your fingers wide and press your weight into the arms.  Have a comfortable space between your knees to accommodate your stomach.

Curl your spine like a cat when you exhale and arch your spine into cow pose when you inhale.

Do 3-5 rounds slowly, with long even breaths.

9)   Reclined Butterfly (Props needed:  A long firm cushion, known as a bolster and more cushions/pillows to prop up the bolster in an angle.)

Position the bolster in an angle that is comfortable for you to lie on and bring your legs in butterfly position (soles of the feet together)

Use eye pillows, blankets, more cushions for under your knees to make yourself as comfortable as you like, especially as you move along to the third trimester.  Spend up to 7 minutes maximum (please put a timer because it is an easy pose to doze off in) .

Come out of the posture and lie on your side with or without pillow in between your legs.