Pre and postnatal exercise guru, Sara Haley, shares some her favorite workout routines for moms to be. Tip 1: Say no to crunches! Instead, try bridges which workout the core and glutes. Get full details in the video below.

Supported Side-lying Corpse Pose (Savasana) This is arguably every pregnant mama’s favorite pose! It’s a perfect way to rest after a strength-building class and a good way to sleep at night, too. A bolster is placed under the knees with the bottom leg extended, which allows a mama to roll her top hip forward, placing less pressure on the bottom hip.  This also rotates the belly slightly, with the belly button aiming down towards the floor, which again, puts the baby into a more optimal fetal position.  Support under the arms and head, with blankets, pillows,...

Child’s Pose (Balasana) Child’s pose encourages the focus to turn inward as it stretches the hips, thighs, and ankles.  Knees remain open wide to make space for a growing belly, and arms can be extended in front of the body, stretching the upper back.  When the palms are turned upward, it allows the shoulders to soften and it’s a lovely sign of receptivity—opening to what is, and what is coming.  View all poses from the yoga for mamas series here. see more Belabumbum active.

 Cat/Cow (Marjaryasana/Bitilasana) CatMini-Cow Pose is a great pose to warm up and release tension in the spine, open the upper and low back and hips. It puts mamas in a hands and knees position to bring baby into optimal position. When linking movement with breath, it increases coordination and focus.   In pregnancy, it’s important to be cautious about overstretching the abdominal muscles, as they are already separating as baby grows. Moving through a neutral spine, and then into a mini-cow pose, (while hugging baby gently into spine), gives a front body and low back stretch...

Legs up the Wall (Viparita Karani) It goes without saying that having a new baby is exhausting.  There’s little time to rest and recover, and even less time to be alone!  Five to ten minutes in legs up the wall (with or without your baby!) can reset your body and mind.  With legs together, or apart, this pose is a great inversion, reversing blood flow, rejuvenating tired feet and legs and even minimizing swelling.  It can reduce low and upper back pain.   Coupled with slow breathing, this pose will bring you into your parasympathetic nervous...