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The Best Prenatal Yoga Poses

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Yoga can relax you, stretch your muscles, relieve aches and even help prepare you for labor. Plus, by practicing yoga now, you a pick up a life-long habit that will serve you even after your baby arrives. 

Here are some safe, gentle moves. As with all fitness programs, make sure to talk to your healthcare advisor before starting yoga, and make sure your yoga instructor is trained in working with pregnant students.

Bound angle pose. Sit with your legs straight out in front of you. Exhale while you bend your knees and draw your feet toward your pelvis, pressing the soles of your feet together. Bring your heels as close to your pelvis as you can comfortably and let your knees drop open.  Grab your big toes with your fingers and sit up straight.   


Bound angle pose.

Cat-cow pose.  Get on your hands and knees with your arms shoulder-width apart and your knees hip-width apart.  Keep your arms straight but don't lock your elbows.  Starting at your buttocks, round out your back while you slowly breathe in and relax your back as you breathe out.  


Cat-cow pose.

Belly breathing. Sit up straight and cross-legged on a pillow with your hands on your belly. Close your eyes and breathe in slowly through your nose, keeping your face relaxed and focusing on your pelvic floor muscles.

Belly breathing.

Supported squat. Prepare a stack of pillow on the floor and stand just in front of it with your feet wider than your hips. Slowly lower yourself onto the pillows, bending your knees to lower your hips in a deep squat. Hold your palms together in front of your chest. Close your eyes and breathe in slowly, relaxing your pelvic floor.


Supported squat.

Triangle pose. Stand with your feet wide apart with your right foot turned out and your right heel line up with the arch of your left foot. Raise your arms to shoulder height and bring out to your sides, with your palms facing down. Bend from the hips over your right leg, resting your right hand on your ankle or shin and extending your left arm up. Turn your neck to look towards the ceiling. Hold this pose for 30 seconds then switch to the other side. The triangle pose stretches your back and neck while strengthening your legs.

Triangle pose.

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