Yoga is a great way to stay healthy and relaxed, particularly during pregnancy. With its emphasis on breathing and gentle, fluid movements, it can help you manage the physical and emotional changes that come with carrying a baby.

However, not all yoga routines are suitable for pregnant women, so it’s important to choose poses that are safe and comfortable. Below are some simple yoga routines that you can try at home or in a yoga class.

1. Cat and Cow Stretch

This pose is great for stretching and strengthening the back and abdomen muscles that are under stress during pregnancy. Begin on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.

Take a deep breath in, and as you exhale, round your spine towards the ceiling, tucking your chin to your chest and tucking your tailbone under (cat stretch). As you inhale, arch your back in the opposite direction, lifting your tailbone and chest towards the ceiling and looking up (cow stretch). Repeat this sequence for about one minute, moving slowly and smoothly.

2. Warrior II

This pose strengthens the legs and hips while opening the chest and lungs. Begin in Mountain Pose (Tadasana) in the middle of your mat. Step your left foot back so that your feet are about three feet apart.

Turn your left foot out about 90 degrees and your right foot in about 45 degrees. On an inhale, raise your arms to shoulder height, parallel to the ground, with your palms facing down.

As you exhale, bend your right knee to a ninety-degree angle, keeping it stacked over your ankle and reaching through your left hand as you gaze over your right fingertips. Hold for several breaths before switching sides.

3. Triangle Pose

This pose strengthens the legs, stretches the hamstrings, and opens the chest, while improving balance and concentration. Begin in Mountain Pose, facing the front of the mat.

Step your left foot back about three feet, turning it out to 90 degrees, and pivot your right foot in slightly. Extend your arms out to the sides at shoulder height, inhale deeply, and as you exhale, hinge at the waist towards your right leg.

Reach your right hand down towards the right shin or foot, as you raise your left arm towards the ceiling, gazing up at your left fingertips. Keep your torso open and your left hip pressing forward. Hold for several breaths before switching sides.

4. Seated Forward Bend

This pose is great for releasing tension and promoting relaxation and stress relief. Begin seated on the floor with your legs extended in front of you. Inhale deeply and lengthen your spine, then exhale as you fold forward, keeping your legs straight.

Reach for your feet or ankles, and keep your shoulders relaxed. If you find that you are rounding your back or tensing your neck, place a rolled up blanket or cushion under your hips. Hold for several breaths, releasing any tension or stress with each exhale.

5. Child’s Pose

This pose is a great way to stretch the back and hips while promoting relaxation and stress relief. Begin on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.

Inhale deeply and lengthen your spine, then exhale as you lower your hips back towards your heels, stretching your arms out in front of you. Rest your forehead on the ground and relax your entire body, breathing deeply and slowly. Stay here for several breaths, or for as long as feels comfortable.

6. Corpse Pose

This pose is essential for deep relaxation and stress relief. Lie on your back on the ground or on a yoga mat, with your arms out to the sides and your legs slightly apart.

Close your eyes and breathe deeply, allowing your whole body to relax and release any tension or stress. Stay here for several minutes, or for as long as you like, until you feel completely relaxed and refreshed.

7. Modified Pigeon Pose

This pose is great for releasing tension in the hips and stretching the thighs, while promoting relaxation and stress relief. Begin on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.

Slide your right knee forward towards your right hand, and rotate your right thigh outwards. Slide your left leg back behind you, keeping your toes curled under. Inhale deeply and lift your chest, lengthening your spine, then exhale and fold forward over your right leg, resting your forehead on your hands or on a block.

Hold for several breaths before switching sides.

8. Squatting Pose

This pose helps to strengthen the legs and relieve tension in the hips and pelvis, while promoting relaxation and stress relief.

Stand with your feet about shoulder-width apart, then slowly bend your knees and lower your hips towards the ground, keeping your feet parallel to each other. You can use your elbows to gently press your knees apart, or use a block or cushion under your hips if you need support. Breathe deeply and stay here for several breaths, feeling the stretch in your hips and thighs.

9. Chest Opener

This pose is great for opening the chest and improving posture, while relieving tension in the shoulders and upper back. Begin seated on the floor with your legs crossed, or sit on a block or cushion if you need support.

Clasp your hands behind your back, and draw your shoulder blades together, lifting your chest and looking up towards the ceiling. Breathe deeply and hold for several breaths, then release and switch the position of your hands, clasping them again behind your back. Hold for several more breaths.

10. Wall Stretch

This pose is great for relieving tension in the back and legs, while promoting relaxation and stress relief. Sit with your back against a wall, with your legs extended in front of you. Place a rolled towel or cushion under your hips if you need support.

Extend your legs up the wall, keeping them straight, and rest your heels on the wall. Your body should form a 90-degree angle. Breathe deeply and stay here for several minutes, feeling the stretch and relaxation in your legs and back.