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Squatting - or 'garland' pose is a real mainstay of pregnancy yoga, opening up your pelvis and hip joints and stretching your perineum. In the last few weeks of your pregnancy it will encourage your baby's head to engage in preparation for birth. You may not have squatted since you were a toddler but all children adopt this pose naturally when they first learn to walk! It's also a comfortable birthing position offering the ideal angle for the baby's descent and making use of gravity to help the process. If you can't manage a full squat, practise by squatting on a low stool or yoga blocks. Stand with your feet about shoulder width apart, keep them flat on the floor and simply lower yourself into a squat - resting your buttocks on the yoga blocks if it's more comfortable. You may prefer to keep a block, or a rolled yoga mat under your heels - or hold onto something (or someone) secure. Squatting will lengthen and relax the muscles in your back, buttocks and pelvic floor improving the blood flow to the whole pelvic area whilst at the same time relaxing and stretching the perineal tissues - all excellent preparation for labour. Try dropping into a squat instead of bending over when you go to pick something up so it becomes easier and more comfortable and natural to maintain the pose. Our Yoga Elder Vikki Winstone believes that if you only have a few minutes to devote to yoga in pregnancy then spending some time breathing is most beneficial. Slowing your breathing to an even pace whilst increasing the depth of each breath acts as a natural tranquilliser whilst increasing your lung capacity will help to relieve fatigue and hypertension. When people are fearful or panicky their breathing becomes shallow and ineffective whilst long slow breathing can release tension and help reduce stress and anxiety. Sit comfortably cross legged on the floor, in tailor pose or upright in a chair with both feet flat on the floor. Make sure your spine is straight and your head is in line with your neck and back. Relax the muscles in your face, your neck and shoulders. Concentrate on your navel and inhale deeply through your nose taking your arms up slowly around your body as your breath moves to fill your lungs. Continue to inhale, lifting your arms up until your fingertips meet. Clasp your fingertips together, palms towards the ceiling and look upwards towards your fingers. Release your arms and exhale, bringing your hands back to your knees. Repeat 5 or 10 times. Keep the movements and your breathing smooth and steady. You can do this one at your desk if you're still at work! Alexandra McCabe is a founder of FittaMamma, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active, healthy pregnancy with workout videos, recipes and pre and post natal yoga guides. Read here for tips for pregnancy yoga tips and help for the pelvic floor
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prenatal yoga, pregnancy yoga poses, yoga when pregnant, yoga during pregnancy, yoga for labour, pregnancy pelvis pain, pelvic floor during pregnancy, postna,
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