During pregnancy there are many yoga exercises you can do safely.
The cat pose (Bidalasana) is suitable to do during all trimesters.
This pregnancy yoga exercise strengthens and stretches the spine; helps relieve lower-back tension and helps alleviate pelvic girdle discomfort symptoms.
Come onto all fours into a tabletop position.
Ensure your hands are underneath your shoulders, the creases of your wrists should be parallel to the front edges of your yoga mat and your knees are slightly wider than your hips.
Take them a little wider as your pregnancy progresses, to ensure you make room for your baby.
Take a moment to connect with your breath, following your inhalations and exhalations.
Ensure your spine is in a neutral position.
On your next inhalation, direct your breath all the way down to your baby.
As you exhale, scoop your tailbone under and round your spine, tucking your chin towards your chest.
Coming into cat pose.
Look towards your baby.
Now synchronise the movements with your breath.
Inhale come into a neutral spine, exhale round your spine to form cat pose.
Let your breath lead the movements.
Repeat for 5 breaths.
Rhythmically moving your body through this sequence. On your final inhalation come back into a neutral spine, staying with your breath, close your eyes and take a moment to savour all the benefits from your practice.