Yoga in pregnancy

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There is growing evidence that Yoga can really help with the birth as it increases flexibility, can open the vaginal muscles and train you to control your breath more easily. Because of this there are specialised Yoga classes just for pregnancy - ask your midwife to recommend somewhere.

Best move:

Try these two postures:

The pelvic lift
Kneel on all fours, breathe out slowly and arch your back upwards, keeping the lower back flat. Breathe in and curve your back downwards, again keep the lower back flat. Repeat 5 times.
This move strengthens the uterus, encourages deep breathing and eases lower back strain - you might even find this a comfortable position during labour.

The wall squat
Lie on your back and place the soles of your feet flat on to a wall. Spread your feet widely apart, bend your knees and gently pull your knees out. You might feel a bit silly and that you're not doing much but this exercise is great for opening up the pelvic area, promoting elasticity of vaginal muscles and possibly helping with an easier labour.

Need to know:

Let your Yoga teacher know that you're pregnant and if any of the positions are difficult or make you feel unwell, don't do them.

In a Yoga class it can be easy to put pressure on yourself to do as much as other people, but this can do you more harm than good - just stick to what feels comfortable for you.

By Louise O'Connell