As a prenatal and postnatal yoga teacher, i am often asked for a few easy things that pregnant moms can do to help keep fit and prepare for labor and delivery.  Of course, I tell them to attend Prenatal Yoga classes (in person or online) and start to do a few minutes of yoga poses and breath work every day.  

Below are three safe and important prenatal poses you can begin to do daily.  These poses are designed to calm the mind and body, to release tension stored in muscles, to connect you with your breath and with your unborn baby, as you prepare your body for your baby's birth.  

Note: Always listen to your body.  If something doesn't feel right, stop immediately.  Only you are in your body and know how you feel.  Every day is different when practicing yoga and especially when you are pregnant.  Please honor your body and listen to what it tells you.

Tadasana or Mountain Pose...Stand up tall with your feet together.  Ground your feet into the earth as you lift the crown of your head toward the sky, creating length through your spine.  Let your tailbone lengthen down as your heart lifts.  Let your bones stack up tall - knees over ankles, hips over knees, shoulders over hips, and ears over shoulders.  Gently spread your toes as you keep this connection with the earth.  Breath evenly for 3-5 minutes.  You can do this pose throughout the day when you notice your back might be starting to hurt.  This pose helps with neck, back and hip pain due to poor posture.  It also keeps you grounded, helping with balance and your changing body.    

Supta Baddha Konasana...or tailor sitting ... Sit up tall on the floor (against a wall if it is easier) and bring the soles of the feet together, drawing the feet in toward the body.  You can put pillows or blocks to support your knees if needed.  You can also put some height under your bum.  Sit quietly and follow your breath.  Draw the air in and out through the nostrils and quiet your mind.   You can also place your hands on your belly as you connect with your baby.  Sit at least 5-10 minutes.  This pose opens the hips and inner groin area.  It also supports the reproductive organs and kidneys as it strengthens the back.  

Squatting...Move to a wall (if not there already).  Sit on the floor (or on a block or a stack of books) with the feet flat on the floor and lean against the wall for support.  You can turn your feet out slightly or straight ahead to keep your knees happy.  Put as much (or little) high under your bum as needed for comfort.  It should feel good.  Any strain in the knees, you need more height.  If you are not comfortable on the floor in a deep squat, you can modify the pose by sitting up tall on a chair (also easier on the knees if you have knee issues) with your legs open in a squatting position.  Again, pain is never okay.  Once you are comfortable, follow your breath.  Smooth breaths in and out for 5-7 minutes.  This pose gently opens hips and inner groin areas.  Squatting can assist in the birth of your baby.  

Have fun with these poses and breath.  Just a few moments a day can ease common aches and pains due to pregnancy and your growing belly.  

I look forward to seeing you at Prenatal Yoga classes at Medicine Yoga on Monday nights at 7pm.   If you can't make that class or one of the other prenatal classes on Wednesday and Sunday mornings, you can always attend online, so just be sure to start practicing and take good care.  

Namaste.