BabyOhm

When thinking about the actual act of birthing a child, what muscles do you think we use the most? To me, the most obvious are the abdominals, the muscles of the pelvic floor, and the legs... well thank goodness for Warrior II, because that is just what this pose is for. In addition to strengthening these areas, it also increases the flexibility in the hips and groin, it increases stamina, and stretches the back and the legs.

Warrior II is probably one of the most well known poses in yoga and is one of the most beneficial for pregnancy, both for strengthening the body and alleviating prenatal discomforts. Done right, this pose can build up muscle in the inner thighs, help keep the abdominal muscles strong, can help maintain good posture, and can encourage you to engage and strengthen the pelvic floor.

To practice Warrior II safely, start standing with the feet at hip width apart, grounding the four corners of the feet into the earth. Once you feel grounded, keep the left foot planted and extend the right foot back, lining up the heel of the left foot with the arch of the right foot. Make sure your stance is wide enough so that when you bend the left knee, the knee does not go past the ankle (your left thigh and shin bones should create a 90˚ angle). Keep pressing into the inside of the left foot as you engage the inner thighs, let the left knee pivot toward the left pinky toe (we don't want the leg to fall toward the inside of the body because then we aren't getting the greatest benefit from this pose). Gently tuck the tailbone under so that the back is not swaying and gentle engage the pelvic floor (engage the muscles that stop the flow of urination). Keep the back straight and the chin parallel to the floor. Bring the arms up parallel to the floor and extend then straight out from the shoulders, you can then look over the left finger tips.

If you're able, try to hold the pose anywhere from 7-10 breaths. Let your breath move in and out of the nose and take some time to connect with your baby. If you find that you're struggling to keep your balance, do this pose close to the wall or you can straddle a folding chair or sit on a fitness ball with the legs in the same pose. Even if you use a prop to help support you, you'll still benefit from this pose.

To safely switch sides, turn the left toes to face the same as the right, then turn the right toes away and continue on the other side. Take your time, maintaining your balance and your focus.

Some important tips to remember when practicing Warrior II:

• Make sure the weight is even between the front and back foot.
• Relax the shoulders and the muscles in the face.
• Breathe deeply as this pose requires a good amount of energy.
• Notice that one side may feel different. Acknowledge that difference and examine why it might be so.
• Take your time to get in and out of the pose.
• Start off slow and gradually increase the time you spend in this pose.

Enjoy this quiet time as you prepare your body for childbirth and bond with your baby.