4) chest opener Another common pregnancy stress is the rounding of the shoulders and upper back caused by the increased weight of your breasts. Sitting all day can worsen it. For relief, sit up tall with your feet flat on the floor. Picture yourself seated straight and strong, as though you are balancing a plate on your head. Place your hands on your belly and lengthen your neck [A]. Roll your shoulders backward in a circular motion 5 times, then squeeze your shoulder blades back toward each other as you place your arms behind the chair, elbows pointing behind you [B]. Hold for 3 deep breaths. Finish by closing your eyes and taking a deep breath, allowing your ribs and chest to expand, while keeping your shoulder blades slightly back and down.
Relax and unwind
To help you relax and restore a sense of balance to your body, finish your day with the following yoga moves. Do them before you go to bed.
5) side stretch Kneel on your left knee with your right leg extended out to the side, thigh muscles contracted and the arch of your right foot aligned with your left knee. Keep your left thigh perpendicular to the floor, the top of your left foot on the floor and your tailbone pointing down. Place your right hand, palm up, on your right thigh, arm straight. Raise your left arm close to your left ear, palm facing down. Inhale and slide your right hand down your thigh, then exhale and lean gently to your right, stretching the left side of your torso. If you can, look up at your left hand while keeping your balance—otherwise, look straight ahead. Hold for 2–3 breaths, then inhale and return to starting position. Switch legs and repeat on the other side.
6) child’s pose Get down on all fours and place a pillow or rolled towel behind your knees. Lean forward, extend your arms in front of you and rest your forehead on the floor or on a pillow. Keep your spine long and your neck relaxed. Hold this position for as long as you like, breathing slowly and rhythmically.