Not only is the squat one of the most fundamental human movements, it's also a common birth position. Maintaining the combination of flexibility and strength needed to squat effectively throughout your pregnancy can help aid your labor and delivery, and maintain the health of your pelvic floor throughout your pregnancy and postpartum. Use this routine to improve your ability to squat effectively, and strengthen your glutes and pelvic floor. You'll improve calf, hamstring, and hip flexibility along the way.
- Focus: prenatal, strength
- Key muscles: calves, hamstrings, hips, glutes, pelvic floor
- When: whenever you have the energy
- Suggested props: block, chair or couch
Shift from external happenings to your internal experience. Use this quick routine to connect to your baby as you transition from thinking about them to feeling their presence, and stretch tired feet and ease back, shoulder, and neck tension along the way.
- Focus: prenatal
- Key muscles: feet, b...
Physical stagnation — characterized by feeling sluggish and a decrease in circulation, especially to your extremities — is common amid an increase in fluid build up as your body works to grow your baby. Use this full body routine to increase circulation and fluidity to key areas, avoid common pre...
As your baby grows throughout your pregnancy, so does the need to create more space in your body and mind so that you can more easefully manage the physical, mental, and emotional changes that occur over these nine months (and beyond!). Use this routine to create more space for baby and your inte...
