How to Do a Wide Kneeling Stretch in Late Pregnancy

Yoga in Pregnancy

Kneeling is usually a comforting measure in late pregnancy and during labor. While in this position, your baby will enjoy the additional space in your pelvis and you can stretch your back free from pressure. Here is how to do it.

Things You'll Need

• Pillows or foot rest

Instructions

1. Kneel on all fours. Move your knees apart so that your belly falls in between them. Bend your arms so that your forearms are resting on the floor and are inline with your knees.

2. Slowly raise your buttocks in the air. Take a deep breath and extend your right arm up into the air. While pressing your left elbow and right knee into the floor, slowly exhale while turning the palm of your hand outwards.

3. Inhale and exhale twice. On the second exhale, bring your right arm down and stretch it outwards towards your head. Make sure that it is flat on the floor. For a better stretch, push your tailbone back.

4. When you are ready, repeat Steps 1 through 3 with the left arm.

5. After you have completed the exercise using both sides, sit back on your feet and place your hands in front of your knees. As you exhale, stick your tongue out. For an added benefit, or to increase the energy, use a deep roaring sound as you do this. This pose is done to help get rid of irrational fears before labor.

6. Align your body in a supported kneeling position. This is done by making sure your upper body is at a 30 to 45-degree angle. You can use pillows or perhaps a foot rest. Make sure to totally relax your upper body.

Tips & Warnings

• Practice this pose if you intend to birth in this position, as it teaches optimal breathing and relaxation.