Stretches for hip and back pain associated with pregnancy

Forward Bend-
Hold for 30 seconds, and roll your spine back into standing position one vertabrae at a time. Repeat as many times as you would like.

Low Lunge Stretch-
Make sure when you are in this position that your knee stays in alignment with your ankle. Hold for 30 seconds and repeat on the other side. Repeat on both sides as many times as you like.

Pigeon Pose-
To get into this position, lunge forward and lower your rear knee to the floor. Next, lower your front knee to the floor keeping your foot to the inside and your shin forward. Hold for 30 seconds and repeat on other side. Repeat as many times as you like.

Butterfly Pose.
Sit on the ground, put your feet together in front of you and pull them into your body. Push your knees down if you are not feeling enough of a stretch. Hold for 30 seconds and repeat as many times as you like.



Cow Pose-
Start with your knees directly under your hips, and your arms directly under your shoulders. Extend your stomach towards the floor. Hold breifly, and move into the next pose.




Cat Pose-
From Cow Pose roll your spine up towards the ceiling, tightening your abdominal muscles. Hold breifly and repeat the two poses for about one minute.