Gentle Prenatal Yoga: 5 Poses for Flexibility and Bonding With Your Baby

1. Benefits of prenatal yoga

Regular gentle movement eases back pain and leg swelling, improves sleep and steadies mood. Slow breathing during practice is also time to focus on your baby, which strengthens the sense of connection.

2. Five gentle poses

• Cat-Cow: on all fours, arch gently as you inhale and round the back as you exhale. Relieves spinal tension.
• Seated butterfly: sit supported with the soles of your feet together and let the hips soften.
• Wide-knee child's pose: knees apart to make room for the belly, forehead resting on a pillow or bolster.
• Supported warrior: stand with feet wide, hand on a chair or wall, to build leg strength.
• Side-lying rest: lie on your left side with a pillow between the knees and breathe slowly for 2-3 minutes.

3. Bonding with your baby while you practise

Place a hand on your belly, breathe slowly and speak or hum to your baby. From weeks 18-20 you may feel small kicks in response.

4. When to skip practice

• Vaginal bleeding, leaking fluid, abdominal pain, dizziness or shortness of breath while exercising.
• Placenta previa, threatened preterm labor or a doctor's advice to rest.

Always check with your doctor first, avoid lying face down and deep twists, and keep the room cool.