Sitting cross legged or kneeling if its more comfortable, place your right hand down on the floor by your side and reach your left arm over. Feel the stretch down the side of your body and feel the opening between the ribs.
Keep your shoulders down and relaxed. You can either look down to the hand on the floor or up towards your top arm. Stay for 5 deep breaths and then slowly come back up and change sides.
Benefits: This can be helpful for rib pain and provide more space for your growing baby.
Lie with your legs up the wall if you are under 28 weeks pregnant and still feel comfortable lying on your back. Start by lying on your side with your hips by the wall and then carefully swing the leghs up the wall.
Stay here for a few minutes, relaxing. When you are ready to come down, bend your knees, keeping them wide and roll over onto your side before carefully coming back up to sit.
Benefits: Good for reducing swelling in the legs and ankles. Relaxing and restorative for your energy.
Lean against a wall and walk your feet back until you make an L shape with your body and legs. Lean back through the hips and through the heels. Stay 5-10 breaths feeling the stretch through the back and the hamstrings. Keep a bend in the knees.
Benefits: Takes the weight of your baby off your back and stretches the muscles.
On all 4s with the knees wider than the hips, bring the hips back towards the heels and you can rest the forehead on the floor, make a pillow with the hands or rest the forehead on a pillow. Stay here as long as you like, breathing deeply.
Benefits: Stretches out the back and hips, soothes the mind. Helpful for labour in between contractions and good for releasing tension.
Tara Lee has been practicing yoga for over 20 years and has been teaching yoga for 12 years. She began teaching pregnancy yoga while pregnant with her first child 10 years ago and developed her own dynamic fluid style. Tara has taught thousands of pregnant women, guiding them through their pregnancies and births.
Tara ‘s yoga DVD boxset “Bump, Birth and Beyond” has been a bestseller (over 60,000 copies sold) in the UK and her new Pregnancy Yoga DVD is now available.
Tara currently teaches ‘Pregnancy Yoga’, ‘Mother and Baby Yoga’ and ‘Vinyasa Flow Yoga’ at The Life Centre, Notting Hill Gate in London. She is a mother of two, a trained doula and Shiatsu practitioner