How to do the Squat Position in Prenatal Yoga

Yoga can be an important part of your prenatal routine. It will help you reduce the tension throughout your body and create a more in-tune feeling. The squat position is especially effective for opening the pelvic floor and focusing on the muscles that you will be using during child birth. It will help ease any lower back pain or sciatica you may be experiencing and hopefully enhance your birthing experience.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Yoga block or blaket

Squat Position in Prenatal Yoga

1. Start in a standing position with your toes facing outward at 45 degrees. Have your hands in prayer position.

2. Slowly lower your body until you are in a squatting position. You knees should be bent in front of your body and your arms still in prayer position with your elbows resting in front of your knees.

3. If you are further along in your pregnancy or a beginner to yoga you will find this position much more comfortable if you sit on a yoga block or a folded up blanket. Make yourself even more comfortable by sinking your lower back.

4. Now that you are comfortably in squat position focus on your pelvic floor, feel the tension released from the pelvic region.

5. Remain in this position as long as comfortable. Breathe slowly throughout this pose, respecting your body and feeling the pelvic floor open up.

Tips & Warnings

• Try this first with a yoga block or well folded blanket to get your bearings, then attempt this position without props.
• Ask your physician before embarking on this or any other exercise program.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!