Everyone has favourites right? In my latest practice on YouTube I share a 30-minute pregnancy yoga flow suitable for all trimesters. In this flow I’ve brought together some of my favourite prenatal yoga movements that I teach weekly in my pregnancy yoga classes. These are pregnancy stretches that you can practice daily to prepare for birth, and it’s a shorter practice that you incorporate whenever you can. Safe for the first, second and third trimester. If I would have to choose my favourite pregnancy stretches and strengthening movements during pregnancy – these would surely make the list:

Seated Meditation with Breathing

A huge benefit of a yoga practice during pregnancy are the breathing techniques. I have a full video talking about breathing for birth here. But in general here are a few tips to get your practice started:

How to:
  1. Sit comfortably with legs crossed.
  2. Rest your hands on your knees, palms up or down.
  3. Close your eyes and take deep breaths in through the nose and out through the nose.
  4. Focus on your breath, allowing your mind to relax.
Benefits:
  • Reduces stress and anxiety.
  • Enhances focus and mental clarity.
  • Promotes a sense of calm and well-being.

Cat / Cow Pose

How to:
  1. Start on your hands and knees in a tabletop position.
  2. Inhale, arch your back (Cow Pose), lifting your head and tailbone.
  3. Exhale, round your spine (Cat Pose), tucking your chin and tailbone.
  4. Continue to flow between these poses with your breath.
Benefits:
  • Improves spinal flexibility.
  • Relieves back pain.

Malasana (Yoga Squat)

How to:
  1. Stand with feet slightly wider than hip-width apart, toes pointing out.
  2. Squat down, bringing your hips close to the ground.
  3. Keep your hands at your heart center, elbows pressing against your inner thighs.
  4. Keep your spine straight and hold the position.
Benefits:
  • Helps to open the upper part of the pelvis and a great way to prepare for birth.
  • In general, opens hips and groin.
  • Strengthens legs and ankles.
  • Improves digestion.

Wide Leg Fold + Twist

How to:
  1. Stand with legs wide apart.
  2. Inhale, lengthen your spine, and exhale, fold forward from the hips.
  3. Place one hand on a yoga block and twist your torso, reaching the other hand towards the sky.
  4. Hold and breathe, then switch sides.
Benefits:
  • Helps to open the upper mid part of the pelvis and a great way to prepare for birth.
  • In general, stretches the hamstrings and back and helps to open the chest and shoulders.
  • Enhances spinal mobility.

Warrior II

How to:
  1. Stand with feet wide apart, turning your right foot out 90 degrees and left foot slightly in.
  2. Bend your right knee, keeping it over the ankle.
  3. Extend arms parallel to the floor, gazing over your right hand.
  4. Hold the pose, then switch sides.
Benefits:
  • Helps to open the upper mid part of the pelvis and a great way to prepare for birth.
  • In general, the pose helps to strengthen the legs and core.
  • Increases stamina (birth is often a marathon, rather than a sprint) and balance.
  • Opens hips and chest.

Butterfly Pose

How to:
  1. Sit with your feet together, knees bent out to the sides.
  2. Hold your feet with your hands and gently press your knees towards the ground.
  3. Keep your spine straight and breathe deeply.
Benefits:
  • Helps to open the top part of the pelvis and a great way to prepare for birth.
  • In general, opens hips and groin.
  • Relieves tension in the inner thighs.
  • Improves flexibility.

Shavasana

How to:
  1. Grab your props and settle down on your side body.
  2. Close your eyes and take deep breaths, allowing your body to relax completely.
  3. Stay in this pose for several minutes, focusing on your breath.
Benefits:
  • Promotes deep relaxation.
  • Reduces stress and fatigue.
  • Helps you to have a better, and more restful night’s sleep.

This pregnancy flow is an excerpt from my Summer Pregnancy Yoga Program. To experience the full program – join my live digital classes, practice my entire digital collection of pregnancy yoga classes + meditations to help you prepare for birth – links to learn more:

🌟Summer Yoga Program – Live Digital June – https://stan.store/bethanyyoga/p/live…

🌟Summer Yoga Program – Live Digital July – https://stan.store/bethanyyoga/p/live…

🌟Free Mindful Mamma Handbook – Confidently plan your prenatal yoga practice at home. Yoga, breathwork & more – https://stan.store/bethanyyoga

About Me: Hi! I’m Bethany! I’m an expat mom of two young children, with a passion for pre and postnatal wellness. I am an E-RYT 200 hour yoga teacher, with specialised education in pre and postnatal yoga. I have been teaching yoga full time since 2014, and during this time have worked in-person with hundreds of women in my pregnancy and mamma baby yoga programs, and even more with my digital programs. I work weekly with pregnant and postpartum women in my in-person courses. I help pregnant women to feel their best, prepare for an empowered and positive birth experience and reconnect to their body postpartum.

Happy Practicing!

With love,

Bethany