Fire Log Pose for Prenatal yoga Practice

This pose is also known as Knee to Ankle Pose, if practise regularly, it helps to open the hips.

The steps are :

1. Sit with legs outstretched straight in front, bend the knees.
2. Bring the right shin parallel to the front of the mat.
3. Place the left ankle directly above of the right knee, bringing the left shin parallel to the right shin.
4. Inhale and exhale while staying in this posture.
5. After a few breaths, release both legs.
5. Repeat on the other side.

If necessary, beginners may place a cushion or padding under the sitting bones for support. If the gap of the top knee to the floor is too big, position a block or blanket under the top knee.

Advanced prenatal yoga practioners may come into a forward bend and keeping the spine long and straight..

Source: www.10prenatal-yoga.com

Pigeon Pose for Prenatal Yoga Practice

This prenatal yoga pose helps to stretches the thighs, groins, back, and psoas and opens the chest and shoulders.

Instructions:

1. Sit with legs outstretched straight in front.
2. Bring right foot towards your groin, extend left leg behind your body.
3. Try to square the hips, within your limit, towards the floor.
4. Both hands at the side of body, keeping the body and spine straight
4. If necessary, place a cushion or padding under the right buttock ,to bring the hips square.
5. Continue squaring the hips and breathing into the tightness and relax.
6. Bring left leg to the front and bring up right leg.
7. Repeat pose on the other side.

Beginners be reminded to have adequate padding under the right side of the buttock for support. If necessary, use a few blankets or a block.

Advance prenatal yoga practitioners, may start to bring the right shin more parallel with the front of the mat.

Source: http://www.10prenatal-yoga.com/