Supported side angle

This prenatal yoga move is suitable for all trimesters.

Sit erect on an armless chair or stool with your feet farther than shoulder-width apart, abdominal and pelvic floor muscles drawn in. Turn your right foot out and bend your right knee until it's over the ankle. Straighten your left leg and turn your left foot out at a comfortable angle, keeping it flat on the floor. Reach your left arm up and over to the right, placing your right forearm on your right thigh and leaning your torso to the right, as shown.

Hold for 3 full breaths, then return to starting position. Switch sides and repeat.

Stretches torso and strengthens abs, relieving lower back discomfort.

Supported leg swings

Lie on your right side with pillows under your hip, belly, shoulder and head for support. Bend your right elbow and rest head in hand, left hand flat on the floor in front of your chest, legs in front of your hips at an angle, knees slightly bent.

Draw your abs in and allow your body to relax on the pillows. Keeping your hips still, inhale and swing your left leg to the front, then exhale as you swing the leg to the back (as shown).

Do 10 repetitions, then switch sides and repeat.

Strengthens hips, buttocks and abs