Blog / Prenatal

Prenatal Yoga for Back & Hip Relief

By Latika • 6–8 min read

Back and hip discomfort is common as your center of gravity shifts. These trimester-aware ideas use breath, gentle strength, and posture to reduce strain.

Breath First: 4-4 Calm Breathing

Inhale 4, exhale 4 through the nose. Keep ribs soft and shoulders relaxed. 2–3 minutes before movement.

Cat-Cow (Wide-Knees)

Hands under shoulders, knees wide for space. Inhale lengthen, exhale gently round. 6–8 slow reps.

Supported Lunge (Hip Flexor Relief)

Front shin vertical, back knee padded. Hands on blocks or chair. Breathe 5–8 cycles each side.

Figure-4 on Chair

Sit tall, cross ankle over knee, hinge slightly until a mild glute stretch. 5–8 breaths each side.

Side-Lying Rest

Pillow between knees, one under belly if needed. 3–5 minutes calm breathing to finish.