Yoga can be a fantastic part of your prenatal fitness program, and studies prove that pregnant mommies who practice yoga experience less pain during labor. Now that’s worth downward-dogging for! Try this yoga-inspired Birth Squat to strengthen and stretch the muscles of the hips, legs and core – vital muscles for a pain-free pregnancy and muscles that will aid you in childbirth. Begin with feet hip-width apart, knees and toes turned slightly out, and palms together in front of you. Inhale, then exhale as you draw in your abdomen and pull baby inward. Lower yourself to the lowest possible squatting position you can muster, with bum just a few inches from the ground and well below knees. Hold for 10 counts, then press up through the heels, keeping chest and eyes up the entire time. Pause, then repeat 6-12 times or until you are fatigued.
~ Dara Duff-Bergeron is a veteran fitness trainer and a specialist in women’s health and fitness. With a decade under her belt, Dara now shares her exceptional experience and down-to-earth philosophy through Fit Family (fitfamily.ca) personal training and Belly Bootcamp (www.bellybootcamp.ca) pre- and post-natal fitness. Dara is mommy of one with another on the way, and lives in Toronto with her own little fit family.
