How to Do the Prenatal Cat-Cow Yoga Position

Prenatal health is important, and keeping the body strong and supple before and during pregnancy is key. Yoga is a great, non-strenuous way to maintain muscle strength and flexibility before and during your pregnancy. Be sure to adhere to your doctor's orders regarding which positions you can attempt, and which positions to avoid.

Difficulty: Moderately Easy

Instructions

1. Sit on a mat with your calves under your butt. Begin the yoga breathing before you get into the prenatal cat-cow yoga position.

2. Breathe slowly. Take a deep breath in through your nose, and slowly release the breath. Continue a slow, rhythmic breath throughout the prenatal cat-cow yoga pose.

3. Place your hands on the mat, and come to all fours. Your knees should be just under your hips, and your hands should be in line with your shoulders.

4. Inhale, and bring your chin up. Arch your back, slightly, and breathe into your spine. When doing the prenatal cat-cow yoga pose, make sure you do not put any pressure or strain on your abdomen.

5. Exhale and curve your spine while bringing your chin to your chest. You should feel a gentle stretch in your spine and hips as you curve your back. The prenatal cat-cow pose is great for strengthening and stretching your spine.

6. Continue inhaling, bringing your chin up and pressing your chest forward, and exhaling and stretching your spine with the curve. This yoga pose will help you maintain an even breath throughout the entirety of your prenatal and pregnant months.

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