Stretching is considered to be very useful in pregnant women as it help you to stay fit, relaxed, and prepares you for labour. Also, it helps you to reduce pain that you might be having.
Always consult your doctor before starting any exercise routine to make sure it is safe for you to perform these exercises or no.
Do not overstretch as this may lead to injury, perform the stretches gently and slowly.

1. Cat and camel -
• in quadripud position, your hands should be directly under your shoulders and hips directly over your knees. Now as you inhale, drop your belly, letting your back arch and look forward and slightly upward. This is Cow.
• As you exhale, round your upper back, while looking in towards your belly. This is Cat.
• Repeat this cycle at least 5 times.


2. Seated piriformis stretch –
• While sitting on a chair with feet flat on the ground, cross one foot over the other knee.
• As you exhale, slowly lean forwards while keeping your back straight until you feel a stretch in your lower back and buttocks.
• Hold the stretch for 30 seconds.
• Perform 2 times on both sides.



3. Childs pose –
Start with quadripud position, the gently take your buttocks towards your heel and lower yourself down so that your head rest on the mat. Remain in this position for atleast 5 deep breaths.

4. Bridging - perform 10 times.


5. Bound angle pose –


6. Lunges – hold the position for 30 seconds, repeat 3 times on both the sides.