Baddha Konasana is a classic pregnancy yoga posture and is excellent for helping to open up the hips and pelvis in preparation for birth.

This is a posture that be practised at night while reading a book or watching TV and is especially important for the later stages of pregnancy in the third trimester.

Sit on your mat with the soles of the feet together. Bring your heels as close to the groin as possible and pull the shoulder back and down away from the ears to straighten the spine.

Hold the feet with the hands and (with a straight spine) begin to gently bend forwards from the hips – only as much as is comfortable – please do not squish your baby!

Remember to breathe in and out through the nose.

This is an extract from Cheryl MacDonald’s new book YogaBellies for Pregnancy available in paperback and Kindle on click here

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I’m an inclusive, not scary, totally normal yet heavily qualified yoga instructor and founder of YogaBellies® and the Birth ROCKS Method. I’m trained in self hypnosis and meditation and what I love is helping women (ALL women) enjoy yoga without having to whisper all the time and wear fancy activewear that cost a month’s rent.

I believe Yoga is for everyone.