👉 These are safe, gentle movements that can be done at home

1. Cat–Cow Stretch (Spine Relief)

• Start on hands and knees
• Gently arch your back (look slightly up)
• Then round your back (look down)

👉 Repeat slowly

Helps with:

• Back tension
• Spine flexibility

2. Hip Circles (Pelvic Comfort)

• Sit on a chair or birth ball
• Slowly circle your hips

👉 Keep movements gentle

Helps with:

• Pelvic comfort
• Loosening tight muscles

3. Child’s Pose (Modified)

• Kneel with knees wide apart
• Lean forward gently
• Rest arms forward

👉 Use pillows for support

Helps with:

• Relaxation
• Lower back relief

4. Seated Side Stretch

• Sit comfortably
• Raise one arm and lean gently to the side
• Repeat on the other side

👉 Keep it gentle

Helps with:

• Stretching the sides of your body
• Improving breathing space

5. Ankle Rolls & Foot Movement

• Sit comfortably
• Rotate your ankles slowly

👉 Helps circulation

Helps with:

• Reducing swelling
• Improving blood flow

💛 Quick 5–10 Minute Routine

👉 If you only have a few minutes:

1. Breathing exercise
2. Cat–cow stretch
3. Seated side stretch
4. Child’s pose
5. Relax and breathe

👉 That’s enough

🧠 Yoga for Emotional Support

Yoga can help:

• Manage anxiety
• Create calm moments
• Reduce mental overwhelm

👉 Even sitting and breathing quietly is a form of yoga

💛 Realistic Reminder

Some days:

• You may feel too tired
• You may not want to move
• You may skip it entirely

👉 That’s okay.

Rest is just as important as movement

❤️ Yoga is Not About Perfection

You do not need to:

• Stretch deeply
• Follow routines perfectly
• Do it every day

👉 It’s about:

• Listening to your body
• Moving gently
• Taking a moment for yourself

🗣 Share Your Experience

Help other parents feel comfortable trying yoga

You might want to share:

• What helped you stay active during pregnancy
• Simple yoga movements you found helpful
• Challenges you faced
• Tips for relaxing and slowing down