5 Yoga Moves That Strengthen Your Body for Birth

The modified moves taught in prenatal yoga are both safe and beneficial to expectant moms.

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3. Supported Squat

Stand with your feet wider than hips, with a stack of pillows on the floor behind you. Bend your knees to lower your hips into a deep squat, sitting on the pillows, palms together at your heart center.

Breathe: Close your eyes and breathe deeply through your nose as you relax your pelvic floor (the muscles surrounding the vagina). Hold for 10 full breaths, then go onto hands and knees for the next move.

Note: This pose is not recommended if you are experiencing any signs of premature labor.

This move prepares you for birth.

>> By Teri Hanson & Jennifer Barrett

How Yoga Prepares You For Labor

Prenatal yoga addresses the physical challenges inherent to pregnancy, such as a shifted center of gravity and lower back pain. These moves will help alleviate aches and build strength in your legs, back and abdominals to prepare you for giving birth. Yoga also can ease labor and delivery, with moves that relax the hip muscles and use gravity to your advantage.