Prenatal yoga basics

Cat-cow, wide-legged forward fold, supported side stretches, and modified squats are the workhorses of prenatal yoga. They open the hips, ease back pain, and build the specific mobility helpful during labor. Skip deep twists, backbends, inversions (headstands, shoulder stands), and anything that compresses the belly after the first trimester. Hot yoga is off-limits at any stage — overheating the core temperature can harm baby's development. Focus on breath work and pelvic-floor awareness during every class. Both skills carry directly into labor: controlled breathing helps ride contractions, and pelvic-floor awareness helps you know when to push and when to relax.