This guide is inspired by the principles popularized by Bernadette de Gasquet to help expectant mothers practice a safe yoga, centered on breathing , self-growth and protection of the back and lumbar region and the perineum . The goal: greater comfort in everyday life and better preparation for childbirth.

The pillars of the method (De Gasquet inspiration)

• Self-expansion : lengthen the spine (top of the skull towards the sky, heavy sacrum) to free the breath and unload the lower back.
• Active exhalation : favor gentle and long exhalation; avoid apnea and abdominal pressure.
• Protection of the perineum : light engagement on expiration, before any overall strengthening.
• Amplitude moderations : adapt twists, flexions and extensions; prefer sustained variations.
• Lateral and upright positions : limit prolonged supine positioning and promote comfort on the left side.

Useful alignment markers

• Pelvis : gentle tilting, feeling of space at the front (no crushing of the belly).
• Rib cage : lateral opening to allow breathing.
• Neck & shoulders : long neck, relaxed shoulders to avoid compensations.
• Supports : use bricks , straps and cushions to adjust the amplitude without forcing.

Recommended sequences (adapted to pregnancy)

Breathing & Mobility (10–12 min)

1. Sitting high on a cushion : self-enlargement, elongated exhalation (2–3 min).
2. Gentle cat-cow (knees apart): mobilize the spine without compression (3 min).
3. Side openings while sitting with strap : release the sides (3–4 min).

Key postures inspired by De Gasquet (12–15 min)

• Supported low lunge : hands on bricks , long torso; stretch psoas without crushing the abdomen.
• Moderate Warrior II : anchoring, opening hips, free breathing.
• Standing side stretch against a wall: feel the lengthening without arching.
• Modified Child's Pose : Cushions under the bust to create breathing space.

Side relaxation (5–8 min)

Lie on your left side , place a cushion between your knees and another under your chest. Concentrate on exhaling for a long time, keeping your face relaxed.

Accessories: comfort and safety

• Cork mat : natural grip for stable practice.
• Thick mat : knees and hips better protected.
• Bricks & straps : precise adjustments without forcing.
• Maternity bras and leggings: breathable and stable fit.
• Non-slip towel & mat bag for hygienic practice, everywhere.

To adapt or avoid

• Deep twists (prefer torso twists, neutral pelvis).
• Lumbar hyperextensions and intense bridges.
• Strong abdominals and apnea (prevention of diastasis).
• Unsupervised inversions and fall-risk postures.

Practical checklist

• Choose a non-slip mat , a temperate room and short but regular sessions.
• Listen for the signals: pain, shortness of breath, dizziness = immediate break.
• Ask your healthcare professional for advice before starting.

In summary : by relying on exhaled breathing, self-growth and well-placed supports, you create the conditions for a prenatal practice that is gentle , stable and effective .