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Bound Angle Pose can open your hips in preparation for later trimesters and delivery. Sit with the soles of your feet together. Hold your ankles gently. Breathe deeply.
Warrior Pose can help strengthen your back, thigh and pelvic muscles. Stand with your feet together. Take one step forward with your right foot. Lengthen your left leg behind you. You can turn your foot out so that you have more balance. Bring your hands up and reach toward the ceiling. Hold the position. Come back to center. Switch legs and repeat. -
Tree is a calming position and can help with balance. Be sure to be near a chair or wall to catch yourself. Stand with your feet together. Shift your weight to one foot. Bring the other foot up to rest on your standing leg's calf or thigh. Do not rest the foot at the knee as this can push your knee out of joint. You can stop here, or you can bring your hands up toward the ceiling and look up. Hold for 30 seconds and then bring your foot back down and then shift to the other foot and repeat.
Chair pose can help strengthen your back muscles. Stand with your feet together. Hands go above you with your arms straight. Bend your knees as if you were going to sit down in a chair. Hold the position when your thighs are as close to parallel to the floor as you feel comfortable. Come back up and repeat it. -
Cat and Cow are good for relieving discomfort. Start by kneeling. Place your palms on the floor with your wrists under your shoulders. Arch your back up as you bring your chin to your chest. Now bring your abdomen down toward the floor as you look up.
Corpse pose is a chance to bond with your baby and rest. Lay on your left side and tense and relax every muscle in your body. Lay here for as long as you like. If you have swelling in your legs, place your heels on a wall with your bottom about 12 inches away from the wall. Do not stay in this position for long.
