I've taught prenatal yoga for years, and these are the non-negotiables.

Do these daily:

🧘 Cat-Cow — Relieves back pain instantly. Move with your breath. 2 minutes is all you need.

🦋 Butterfly Pose — Opens your inner thighs and hips. Gently bounce your knees. Your body will thank you during labor.

🌳 Modified Tree Pose — Use a wall. Builds the balance you're losing as your center of gravity shifts.

🙏 Supported Squat — Hold a chair or doorframe and sit deep. This is the most functional birth-prep position there is.

😮‍💨 Side-Lying Savasana — Left side, bolster between knees. The only way to rest in the third trimester that actually works.

Avoid these:

❌ Deep twists — Compresses the abdomen. Not worth the risk.

❌ Hot yoga — Overheating is dangerous for baby. Period.

❌ Lying flat on your back after 16 weeks — Puts pressure on the vena cava and can restrict blood flow.

I built The Yoga Lab to give pregnant women a safe, guided place to practice through every trimester. If you want structured flows with a community of moms cheering you on, come check it out.