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
During pregnancy (like many times in life) the only thing we really have control over is your ability to let go. To do this, we need to trust and surrender to the process. Use this quick meditation to become more aware of tension in your mind and body, and to let it go so that you can more easefu...
Your body is working hard to make a human being and it's important to support yourself with adequate rest. Use this restorative routine to gently open your body with prop-supported postures and encourage deep physical and mental relaxation. Optimizes postures from Work IN book for pregnancy.
- Fo...
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...