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Prenatal Yoga Primer

Duration: any

Age: parent

Skill for Bub: Muscle builder, Just for fun


Keep your body energized and your mind calm with three simple yoga poses designed for pregnant women.

Whether you’re a beginner or an expert yogi, you can benefit from these basic yoga postures to keep your growing body in shape and to prepare for labour.

Supported Downward-Facing Dog

As your belly grows, your centre of gravity shifts. This pose is excellent for improving balance and alleviating pain in your lower back, including sciatica.

  • Start by standing approximately two to three feet away from a wall.
  • As you face the wall, raise your arms over your head and hinge forward at your hips so that your back is parallel with the floor.
  • Keep your elbows straight as you press your hands into the wall.

Yogi Squats

Be prepared when it’s time for you to push by toning up your quad muscles.

  • Stand tall with your feet together.
  • Press your palms together over your heart.
  • Take a full inhale and exhale.
  • As you breathe out, separate your legs out to the sides and bend your knees deeply.
  • Tilt your pelvis slightly forward if you feel arching in your back.
  • Hold the position for a few breaths.
  • On an inhale, stand up tall and bring your feet together.

Seated Butterfly

Did you know that most back pain is caused by tight hips? Use this relaxing exercise to gently tone and stretch your hip flexors.

  • Sit with your knees bent out to the sides and press your feet together.
  • Gently peel your feet out so that the soles are facing up.
  • Let your belly relax as you fold over your open legs.
  • Breathe deeply to allow your hips to relax into the stretch.
  • Finish by sitting up tall and straightening out your legs and shaking them out.