Having a baby is an exciting time, and the right pregnancy care routine makes it easier to stay healthy. In addition to taking prenatal vitamins and eating nutritious foods, the team at Genesee Valley Obstetrics & Gynecology PC in Rochester, NY, encourages women to continue exercising while they’re expecting. Yoga is a gentle form of exercise that alleviates pain and improves flexibility, which can facilitate labor when the time comes.

3 Simple Yoga Poses to Try During Pregnancy

1. Bound Angle Pose

When practiced throughout all stages of pregnancy, this pose is said to help ease the birthing process. Sit with your legs straight out in front, exhale, bend your knees and pull your heels inward, allowing the knees to then drop to the sides. Once your heels are as close to your pelvis as possible, use your first and second finger and thumb to grasp the big toe of each foot. Stay in this pose for one to five minutes, inhaling deeply and exhaling slowly.

2. Warrior Two Pose

This pose is practiced during the second and third trimester of pregnancy to alleviate back pain. To incorporate this pose into your pregnancy care fitness routine, start by placing your feet apart, with the front foot pointed straight ahead and the other angled in an open position. Next, slowly lunge forward and bend the front knee while straightening both arms out to the sides. Your torso should be facing forward and square with your hips. As you inhale and exhale, continue to lunge forward, keeping the bent knee aligned with the ankle.

3. Cat Pose

This pose is designed to help strengthen and stretch the pelvic floor, which supports the baby as it grows. To put this pose to practice, get into the all-fours position, with your hands on the ground directly below the shoulders, and your knees on the ground and placed under the hips. As you inhale, drop your stomach towards the ground while raising your head up. Then, exhale and push your head down into your chest and arch your back.

When you need a reliable pregnancy care partner, the staff of Genesee Valley Obstetrics & Gynecology PC is ready to help. Their gynecologists will recommend a safe exercise regimen, so you can have a healthy pregnancy and safe delivery. Call (585) 232-3210 to schedule an appointment, and visit their website to learn more about their prenatal care services.