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Prenatal yoga is a great way to stay in shape during pregnancy. These exercises will teach you how to breathe deeply and relax, which will come in handy during labor, childbirth, and motherhood. Learn how to do the standing squat yoga pose during pregnancy.
The standing squat pose is considered safe during the second and third trimesters of pregnancy. But always listen to your body and stop if any posture causes discomfort. Seek the advice of your doctor regarding your individual physical readiness before starting any fitness program.
Learn more about the benefits of prenatal yoga and some important safety precautions.
For the standing squat pose, place your feet a comfortable distance apart. Bend your knees a little.
Join your palms together in a prayer position.
Inhale, and stretch your joined hands above your head. As you breathe out, squat down gently. Lower your hips and back as if you were sitting on the edge of a chair. Ensure your tailbone is tucked in, so your back doesn't overarch.
Tighten your pelvic-floor muscles.
Breathing in, press down into your feet while straightening your legs. Slowly bring your palms back down into the prayer position as you breathe out. Repeat several times.
Inhale, and stretch your hands up, flowing smoothly from one position to another as you breathe slowly.
Exhale and squat down. Ensure your tailbone is tucked in, so your back doesn't overarch.
Breathe in, press down into your feet, and straighten your legs. Slowly bring your palms back down into the prayer position as you breathe out.
Inhale, with hands up. Exhale and squat down slowly. Hold this position for 3 to 6 breaths. Stare at one point on the wall or ground to stay in balance.
Breathe in, and come back to a standing position. Then, on an exhalation, lower your arms, slowly coming back to your original position.