Yoga is an amazing exercise for pregnancy. It builds muscle strength, while increasing flexibility.

Not only is it great for exercise, but it is also an excellent way to fight aches and pains during pregnancy and prepare for childbirth. The various stretches and poses help to open the hips and promote good posture. Yoga breathing techniques give you and your baby plenty of oxygen.

If you are new to Yoga, it can be a little intimidating. But, the best thing about Yoga is that it can be easily adapted to your unique physical ability and flexibility.

Whether you are a seasoned yogi or completely new, you will appreciate these 10 Prenatal Yoga Poses:

1. Meditation Pose

Simple and important. This pose teaches you how to sit with proper posture. To do it correctly, cross your legs comfortably, then use your hands to move your tailbone off of the floor, so that you are resting on your sit bones.

2. Warrior I

This pose will strengthen your legs and give you a nice stretch. Also helps to maintain balance during pregnancy, making you feel strong.

3. Warrior II

Another strengthening pose that truly does make you feel like a warrior. A pregnant one! Also helps to tone your ab muscles, even during pregnancy.

4. Downward Facing Dog

This pose can help alleviate back and tailbone pain, two very common complaints during pregnancy. A comfortable way to stretch your spine.

5. Cat and Dog Stretch

Also excellent for relieving back pain during pregnancy. Do this stretch daily to take pressure and weight off of your hips and lower back.

6. Child's Pose

An easy and relaxing stretch for the hips. Also helps to relieve back pain.

7. Squatting

Known in many parts of the world as the ideal position for giving birth, this pose opens the hips wide and strengthens all of the muscles involved in giving birth.

8. Cobbler's Pose

An easy pose that helps to open the hips and pelvis. You can use this positions for relaxation, perhaps to prepare for a hypnobirth or for meditation.

9. Goddess Pose

Another relaxing pose that helps to open the hips and pelvis.

10. Standing Triangle

A great pose to add to your standing sequence, it strengthens your legs and stretches your hips, hamstrings, chest, and shoulders. Also relieves back pain.

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Remember that your yoga session should be slightly challenging, yet enjoyable. Especially during pregnancy, yoga should feel good and you should feel calm and relaxed afterward. Don't overdo it.

Play some ambient music in the background or take your yoga session outdoors. Use this time to think positively about your baby and the upcoming birth.

photo by lululemon athletica on flickr.com

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Vanessa Pruitt, PLMHP, MS

Vanessa is a Provisionally Licensed Mental Health Practitioner in Nebraska and holds an MS in Clinical Psychology. She is a certified trauma professional with a special interest in helping people heal from trauma and complex trauma.

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