During pregnancy, the body changes quickly: back, hips, wrists, ribs... Prenatal yoga offers simple movements to provide safe relief. Here are solutions by area , with variations by trimester and accessories for practicing serenely.

Safety Recalls

• Ask your healthcare professional for permission before starting.
• Avoid apneas and abdominal compressions; favor long expiration .
• From the ^2nd trimester, limit prolonged supine position ; prefer relaxation on the left side .
• Practice on a non-slip mat and use bricks , straps and cushions to adjust the range of motion.

Lower back & sacroiliac joints

• Pelvic tilts (standing or on all fours): 8–12 repetitions, breathing smoothly.
• Gentle Cat-Cow (knees apart): mobilize without arching excessively.
• Supported low lunge : hands on bricks , long torso, 4–6 breaths per side.
• Modified child's pose : cushions under the bust to free the belly.

Comfort: thick mat if knees are sensitive.

Sciatica / glutes (piriformis)

• Figure-4 on chair : ankle on opposite knee, long back, 5 breaths.
• Gentle self-massage : lying on your left side , a cushion under your right hip to relax.
• Low lunge (short variation) to release psoas without abdominal pressure.

Avoid forced stretching; focus on ease and regularity.

Hips, groin & round ligament

• Supported butterfly : cushions under the knees, lateral breathing.
• Sitting side openings with strap : stretch without leaning forward.
• Standing rocks : micro-movements of the pelvis to relax the groin.

Ribs & diaphragm (feeling of “tight cage”)

• Lateral breathing : hands on the sides, inhale “into the ribs”, exhale long.
• Standing side stretches against a wall, without arching.
• High seat on cushion to free the diaphragm.

Wrists / Carpal Tunnel

• Brick supports : in quadrupedal position, hands on bricks (less angle at the wrist).
• Closed fists on the floor for certain postures, or work on a chair.
• Gentle shaking + regular rotations to restart circulation.

Heavy legs & cramps

• Ankle push-ups (flex/point), 30–60 seconds.
• Calf stretch with strap , 20–30 seconds per side.
• Gentle elevation : legs on a lateral bolster to unload without lying on your back for long periods of time.

“Express Relief” Sequence (12–15 min)

1. Seated breathing (2–3 min): on a cushion , exhalation longer than inhalation.
2. Mobility (4–5 min): pelvic tilts, gentle cat-cow, seated side stretches.
3. Targeting (4–5 min): low lunge on bricks → figure-4 on chair.
4. Side relaxation (2–3 min): left side, cushions under the chest and between the knees.

Fit & comfort

Choose a comfortable bra and maternity leggings with a soft waistband to allow for breathing and support the pelvis.

When to consult

• Severe, persistent, or asymmetrical pain that worsens.
• Dizziness, bleeding, regular contractions or any unusual alerts.

Remember : Move slowly and often , breathe deeply, and use the supports to adjust without forcing. For more comfort, choose a mat with good grip or a thick mat according to your needs.