Yoga for pregnancy

Lie on your side with one arm straight under your head, and the other flexed on the ground for support. Raise the top leg. Do 5 reps on each side.

Good for: Activating muscles on the side of the bump and helping to burn any surplus fat.

On all fours, inhale and drop your tummy to the floor, raise your head and look up. Exhale and round spine towards ceiling, looking towards your stomach. Do 5 reps. 

Good for: Helping circulation in your spine and pelvis.

Sit on mat and cross legs. Push down on knees with both hands. Do 6-8 reps.

Good for: Relaxing your pelvic floor.

Lie on a mat facing up and, flexing your legs, lift your pelvis to create a space between your lumbar and the floor. Slowly come back down. Do 10 reps.

Good for: strengthening back, leg and pelvic muscles to help reduce labour pains.

Sit on a mat with feet under your bum. Breathe in deeply, lower chest and arms onto the floor (widen knees to allow for your tummy). Stretch until arms are straight and hands reach the floor. Do 5 reps.

Good for: Increasing spinal elasticity.

Sitting, place knees together. Separate legs and use hands to try to bring them together. Try to open your legs with your hands. Hold for 4 seconds. Do 4 reps.

Stand up, tilt your pelvis forward and back, following with your hands. Do 10 reps.

Good for: Improving pelvic elasticity.

Wise words: “Avoid deep twisting or anything that’ll put a lot of strain on the abdominal muscles, like straight-leg lifting or lowering. Your abs are being over-stretched as it is.” Nicole Walsh, yoga teacher trainer at InYoga, Sydney.