Prenatal Modifications: Yoga

Make the most of your yoga practice with these three modifications by celebrity trainer Kristin McGee.

Prenatal Modifications: Yoga

Yoga has helped me stay in touch with my body -- and my growing baby -- throughout the entire process of pregnancy. At 38 weeks, I am finding it more difficult to do certain poses and forward bends, but I am also shocked at how much I still can do! Yoga postures open up the hips and pelvis and help prepare the body for labor. Yoga also helps with pain-relief and reducing swelling. I’ve found yoga super beneficial for better sleep and relaxation, as well as energy, stamina and strength. During pregnancy, though, there are some modifications you need to be aware of. Some poses that are contraindicated during pregnancy are deep twists, lying on your belly, lying on your back for too long of periods and most inversions. And if you’re expecting, it’s important to always listen to your body and do what feels comfortable. Here are some poses you can practice that are modified: Camel Pose: Since we can’t lie on our belly like in a traditional bow pose, I love doing this pose. Come into a kneeling position (pad your knees if you need to) and tuck under your toes. Place your hands on your lower back, and lift your chest up as you arch back, reaching for your ankles. If it’s too challenging to catch your ankles, keep your hands on your lower back. Hold for five breaths, then come up and sit back on your shins. Repeat two more times. Seated Spinal Twist: When you’re expecting, it’s important to never do a closed twist, and instead, always twist to the open side. You can modify a seated spinal twist by placing your elbow inside the bent knee and twisting to the open side. Sit up tall with your left leg tucked underneath you and your right knee bent with the foot flat on the mat. Place your right elbow inside your knee, and twist to the left. Hold for five to eight breaths, then switch legs and twist to the right side in an open position. Side Plank: I love how strong yoga has kept me; it’s so empowering to hold myself up in arm balances. Since being pregnant, though, my center of gravity has certainly shifted. I modify a side plank by dropping my knee to the floor when I feel I don’t have the support or balance to do the full version. Start in a plank position (you can already have your knees on the floor if too challenging), and rock over to your right hand and outer right foot. Drop your right knee to the floor, and lift your left arm straight up to the ceiling. Hold for five to eight breaths, then come back to center and try the other side. Side stretching feels great during pregnancy, and this pose is one of my favorites. Follow Kristin on Twitter: @thebendigirl Pinterest: thebendigirl ‘Like’ Kristin McGee on Facebook Visit Her Website For More.

Preorder Motherly’s Becoming Mama Pregnancy Box today 🎉

A curated box of the pregnancy products you'll want.

Today is the last day to order, and supplies are limited!

The Becoming Mama Pregnancy Box

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The Becoming Mama Pregnancy Box is available for ordering—but supplies are limited and today is the last day! Order now so you don't miss out. Boxes will ship in just a few weeks. We will send you updates as the ship date gets closer.


We know just how profound the journey to becoming a mother is, and we want to celebrate and honor you through every step of the way. That's why we created the Becoming Mama Pregnancy Box—and we are thrilled to share it with you first!

Curated by the founders of Motherly, our resident midwife and our fabulous team of motherhood gurus, it's a swoon-worthy box full of items you will adore.

You'll find some of our favorite products to help you on your journey to becoming a mama. We focused on three key feelings of pregnancy: preparation, wellness and celebration.

Preparation: What do you need to prepare for becoming a mama? We've been in your shoes so we handpicked products that focus on you as you prepare for this chapter.

Wellness: Self-care during your pregnancy (and beyond) is so important—mama, you deserve it. That's what helped up select the most luxurious and beautiful pieces to help you embrace your wellness.

Celebration: We are excited for you, too! Keep the celebrations going with a few of our favorite baby items.

Supplies are limited and today is the last day to order!

Motherly's Becoming Mama Pregnancy Box FAQs

What's in the box?

The Becoming Mama Pregnancy Box is an exclusive set of products designed to help you on your journey to becoming a mama. We handpicked pieces to help you prepare, stay well and celebrate your anticipation. What's in the box is a surprise, and we know you are going to love it!

Psst: But check out a few sneak peeks here!

How much does it cost?

The box costs $125—it's valued at almost $300!

When will the box ship?

The box will ship in 4 to 6 weeks. We will announce the official date when we launch the box.

How do I get it?

Preordering is available right now! But you'll have to act fast—it's only open for 3 days.


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