Developed in India more than five thousand years ago, yoga is a discipline used to maintain physical and psychological well being. Yoga has a host of benefits including strength, circulation and balance during pregnancy. All movements or poses (also known as asanas in yoga) should be done gently; never forcing a pose.

A very traditional yoga pose is the Butterfly. Sit on the floor with the spine erect and bring the soles of the feet together. Keep the heels close to the groin. If the stretch feels too extreme in your legs, try using blocks or pillows for support.

Butterfly with Back Support

One of the primary complaints during pregnancy is low back pain. This traditional take on the butterfly pose will give you greater back support. Place a yoga strap (you can also use a robe tie) around your lower back and hips and then underneath your feet. Keep back straight and shoulders down. Just sitting in this position will bring a state of peace. You can also rotate head and neck side to side for an additional stretch.

Butterfly with Chest Stretch

From this butterfly position, take strap off back and feet and now hold an end in each hand. Raise arms above head and open wide to find a comfortable stretch through your chest and shoulders. Pregnancy has a tendency to make chest (pectoralis) muscles short and tight. This stretch will help open you up and relieve tension. Keep abdominal muscles strong and back straight in this pose.

Butterfly with Tricep / Chest Stretch

Sit comfortably in a butterfly position with soles of feet together and knees down. Stretch one arm up and then reach down your spine. You may also use a towel or strap to assist in the stretch. Keep head centered and back straight. You can either gently press elbow (as pictured) to increase stretch or reach for hand on other side. Do on both sides. Breathe normally. Although primarily a tricep stretch (back of upper arms), this pose is also great for stretching the pectoralis muscles that are tight and overworked in pregnancy.

Back Stretch with Ball

Use an exercise ball (also known today as a birthing ball) for this very relaxing stretch. Place your head and upper body on the ball, with knees and legs a little greater than hips width apart on the ground. Use a towel under your knees if you need more cushion. Exhale as you relax your muscles in to the ball. Flatten your back out by tucking in with your hips. Rotate hips in a big circle. This is also a great pose during labor.

Child's Pose

This position is a variation on the traditional "Child's Pose".

Go on to the floor on all fours and open knees apart to make room for your growing belly. Toes will stay together and heels will separate. Bring hands together on the floor and sit back on to your heels. Lower yourself down onto forearms and lower forearms to the floor. Bring forehead towards the floor. As your belly gets bigger, you can put a pillow under your forehead. Breathe and relax. Stay in this position as long as it is comfortable, concentrating on slow, rhythmic breathing.

The benefits of yoga are many. Taking prenatal yoga classes specifically have the benefit of meeting other pregnant women and getting guidance and support. We hope these home exercises bring you a little peace and relaxation this holiday season.

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