Exercise is highly recommended for pregnant women as it helps prepare the body for the demands of a changing body and labour. The most popular exercise routines for women include swimming and brisk walking as well as special yoga classes, tai chi and pilates.

One of the lesser-known exercises that can work wonders for pregnant women is abdominal exercise. Although it may sound drastic, abdominal exercise during pregnancy yields good results. The abdominal muscles play a major role during childbirth and thus abdominal exercise during pregnancy reduce the ‘diastasis recti’ effect whereby the abdominal muscles get separated during pregnancy. Abdominal exercise during pregnancy will also reduce the likelihood of back pain by strengthening back muscles.

Before beginning abdominal exercise during pregnancy, it is worth discussing it with a doctor. Most doctors tell pregnant women to never engage in ‘lying face up’ exercises during the first trimester of the pregnancy period. The ideal routine is one that comes recommended by a doctor, as they will have a number of appropriate abdominal exercise routines to share.

Abdominal exercise during pregnancy has a number of benefits, including improved resistance to fatigue, improved posture, less ability to gain body fat, better sleeping habits, stronger back muscles, physical preparation for labour as well as faster recovery after labour.

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Our article here has some good tips on what to think about when exercising your post-baby body. In particular we mentioned resistance training as an excellent way to build-up muscle mass.

Following is a small work out that uses core body weight as the resistance to strengthen your whole body and burn plenty of calories. It is recommended by physiotherapists that you do not lift anything heavier than your baby so using your own body as a weight is a safe option.

As finding time to look after yourself is now more of a challenge, this workout is very convenient. It can be done in around 10 minutes at home with no equipment needed.

1. Do 20 squats

• Hold onto something sturdy at waist height, like the kitchen bench, with both hands.
• Have your feet at shoulder width apart.
• Using the support to do a slow squat focusing on only using the thigh muscles and not using any momentum to make the movement.
• Push from the heels when you are moving back up to a standing position.

2. Do 10 – 15 lunges on each leg

• Stand with your feet at shoulder width apart.
• Bring your right foot forward and place the ball of the foot down.
• Press down firmly on the heel of the foot making sure your toe doesn't go further forward than your knee.
• Lower your body down as far as you feel comfortable with your shoulders back and head up.
• Bring the leg back in.
• Repeat on with your left leg.

3. Do 10 – 15 push ups

If you can’t do a single floor push up, try modifying the following steps to start with your knees bent.

• Lie face down on the floor.
• Flex your feet so your toes are on the floor pointing toward your upper body.
• Place your hands on the floor close to you with your palms at chest level and your fingertips at shoulder level.
• Look forward, not down at the floor.
• Slowly push up using the strength in your arms keeping your body straight.
• Hold the position for a few seconds.
• Lower yourself to the ground.

4. Rest 1-2 minutes, and then repeat steps 1 to 3 two more times

Don’t forget about your pelvic floor. It is recommended you keep these exercises up for the rest of your life. Read our article here on recommended pelvic floor exercises.

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• Wait as least six weeks before even attempting to do any exercise other than the gentle postnatal pelvic exercises advised by your midwife. Speak to your doctor before resuming high-impact sport (usually from three months after the birth).
• Eat several small meals a day instead of three large ones, this will help to help curb the breastfeeding hunger and it’s also a great way to kick start your metabolism. Decrease calories very gradually. That way you'll be able to tell if it's affecting your milk supply.
• Don't run or jump as your ligaments will still be relaxed from pregnancy. This lasts between six and 12 weeks and any return to high-impact sport should be gradual. Exercise that was good in pregnancy is generally good afterwards - brisk walking, swimming and postnatal yoga.
• Don’t be worried about working up a sweat though, but do make sure you're drinking enough water to remain hydrated, especially if breastfeeding. Resistance training, for instance, with bands or light weights, is an excellent way to build-up muscle mass. A person with more muscle mass burns more calories throughout the day, even while sitting.
• Try to think about your posture and hold your stomach in, especially when pushing a buggy. By engaging your core stability muscle, you'll be helping flatten your stomach, as well as possibly preventing back problems.

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Last year controversy sparked Netball Australia's decision to ban pregnant women from playing competitive netball. The ban was finally lifted earlier this year but pregnant women were still being warned about contact sports. Now, after the release of national guidelines on the issue and netballer Trudy Gardner's plans to sue Netball Australia, the topic is in the news again.

On June 18 2001 Netball Australia banned pregnant women from playing at all grades due to fears of injuries and insurance concerns. The decision sparked criticism from doctors, players and women nation wide. Particular pressure from Adelaide Ravens skipper Trudy Gardner, who challenged the ban at the Human Rights and Equal Opportunity Commission, helped to force Netball Australia to finally reverse their ban on March 23 2002. Netball Australia however has still continued to recommend that pregnant women do not play.

Controversy over pregnant women participating in sport forced the Australian Sports Commission to release national guidelines on the issue in early May this year. The guidelines stress that pregnant women should consult medical advice before participating in sport but the final decision should be left to the individual. The report also found that the benefits of continuing to play sport at some level throughout pregnancy could outweigh the potential risks and that sporting mishaps were unlikely to harm the unborn baby. Keeping fit throughout pregnancy can really help the birth and early motherhood.

The federal government report also found that a ban on pregnant women participating in sport may contravene state and federal anti-discrimination laws. As a result of the report women in some sports may be asked to sign legal disclaimers yet it also recognises that legal waivers will not stop her unborn child from taking legal action in the future. Warning signs at sporting venues and pregnancy testing was also a possibility however it would be illegal if the test was used to discriminate against a pregnant woman.

Despite winning a court injunction, allowing her to continue playing netball last year while she was pregnant, Trudy Gardner is taking Netball Australia to court. The case was terminated earlier this month after they were unable to resolve their disagreement in the Human Rights and Equal Opportunity Commission. On matters of principle Gardner was determined not to give up and would be seeking damages for distress, pain, suffering and also a small amount for loss of match payments and sponsorship money when she was banned from playing netball.

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Maintaining an exercise programme raises energy, improves circulation and digestion, encourages your natural production of hormones and strengthens your muscle tone in preparation for conception, pregnancy and birth. Other benefits from pre-natal exercise include decreased risks of a Caesarean delivery, less weight gain during pregnancy and lower blood pressure in women at risk of hypertensive disorders.

Health and fitness experts confirm that exercising regularly is more beneficial than exercising randomly. Regular exercise builds strength and stamina and reduces the possibility of injury.

A balance of cardiovascular exercise, muscle conditioning with particular focus on pelvic floor muscles, combined with yoga postures and Pilates, is a most beneficial approach for pregnant women to tone and prepare themselves for labour, birth and a speedy recovery.

If you work out with a personal trainer, inform him or her of your pregnancy as there are several exercises that may be harmful for you and your developing baby.

These guidelines may be helpful in preparing your schedule:

DO

• Always begin with a warm up and end with gentle stretching exercises and postures.
• Wear comfortable and suitable clothing. Layers are good so you don’t get too hot.
• Drink plenty of water before, during and afterwards. Do not allow yourself to dehydrate, as this can be dangerous for the baby.
• Eat complex carbohydrates before exercising.
• Wear supportive footwear.
• Wear a sports bra. These are designed to allow comfort, support and healthy circulation.
• Go gently with abdominal exercises to avoid separation of the abdominal muscles.
• Remember your centre of gravity is changing and this will affect your balance and co-ordination.
• Choose low-impact, gentle activities. Fitness experts agree that it is not advisable to take up a new sport during pregnancy.
• Rest every fifteen minutes.
• If you are used to regular physical activity or organised sport, consult your doctor or midwife before continuing as usual.
• Decrease the amount of exercise you do as your pregnancy progresses.

DON'T

• Have saunas or spas.
• Exercise if you feel dizzy, faint or get cramps.
• Lift weights over your head or hold your breath as it increases pressure in the abdomen.
• Exercise lying down for extended periods. From the second trimester, limit exercises that involve lying flat on your back to a three-minute maximum. After 20 weeks, avoid these exercises as the weight of your womb can inhibit venous blood flow back to the heart and cause foetal distress.
• Let your heart rate exceed 140 beats a minute. Exceeding this level can cause foetal distress.
• Allow yourself to become overheated. Your baby’s temperature is always slightly higher than your own though your baby is unable to sweat and overheating can be harmful.
• Exercise to the point of exhaustion.
• Overstretch, as your ligaments are fragile and can easily tear.
• Continue exercising if you experience vaginal bleeding, cramping or contractions, persistent headaches, swelling or decreases in the movement of your baby.
• Exercise if you are expecting twins without medical guidance
• Do high-impact activity or exercise involving repetitive bouncing or jarring movements.

Important Dont's

Don't participate in contact sports, high impact activity and high-risk sports such as off-piste snow-skiing, snowboarding, gymnastics, trampolining, water-skiing, horseriding, bungee-jumping, abseiling and aerobic exercise such as sprinting.

Highly Recommended Exercise During Pregnancy

• Walking is a perfect way to begin exercising. You do not need any equipment and not only is it an effective form of exercise but it is free.
• Yoga is excellent during pregnancy. Make sure you enrol in a pregnancy yoga class. If this is not possible, tell your instructor that you are pregnant if attending a general class.
• Pilates is another highly recommended fitness technique for pregnancy. Always tell your instructor that you are pregnant.
• Antenatal aqua classes provide the comfort and cushioning of water to prevent injury during pregnancy. Many women love the weightless feeling it provides, particularly during the last trimester.
• Belly dancing is one of the oldest forms of preparation for childbirth. The performance originated in the Middle East as a celebration of life, fertility and the life-giving power of women and is believed to prepare the abdominal and pelvic muscles for the birth process. Belly dancing is now being taught around Australia as a safe and beneficial exercise regime throughout pregnancy.
• Swiss balls are an ideal supportive piece of equipment to aid in exercising.

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Pelvic Floor Muscles

The pelvic floor is a group of internal muscles that actively supports the bladder, uterus and bowel.

One of the common effects of childbirth can be an increased loss of bladder control due to weakened pelvic floor muscles. Known as stress incontinence, it is most likely to occur when you laugh, cough, sneeze or exercise. Weak muscles exercised regularly and consistently over a period of time can be strengthened by specific exercises. Pilates, Tai Chi, and yoga are practices that also aid in developing a strong pelvic floor alignment.

Many women report a loss of bladder control after childbirth but are usually too embarrassed to discuss their condition with medical professionals or other women. Often women suffering stress incontinence say they had not realised the importance and relevance of developing pelvic floor muscle control.

Although the following exercises are subtle, they are effective.

Pelvic Floor Muscle Exercises

Exercise One

1. Sit or lie comfortably with legs wide apart.
2. Close your eyes and imagine stopping your flow of urine mid-stream.
3. Squeeze the muscles around your vagina and back passage as strongly as possible and hold tightly for 3 seconds. You should be able to feel the pelvic floor muscles lifting and contracting inside.
4. Repeat the “squeeze and lift” and hold for 5 seconds. Allow at least a 5 second rest in between each exercise.
5. Repeat up to 10 times.

Exercise Two

1. Squeeze and lift the pelvic floor muscles as strongly and as quickly as possible. Do not try to hold, just squeeze and let go.
2. Allow a three second rest in between each exercise.
3. Repeat up to 10 times.

Exercise Three

1. On all fours with your hands directly below your shoulders, relax your stomach allowing everything to ‘hang out’.
2. Pull your stomach right up and hold, breathing lightly for a few seconds and then release.
3. Repeat up to 10 times.

Pelvic Floor Problems

Poor pelvic floor muscle control may affect the following functions:

Bladder Function

Many women experience incontinence or "stress incontinence" following childbirth.

• Normal bladder function is:
• Passing urine six times a day and once during the night.
• Passing more than a cupful each time.
• A continuous and constant urine flow.
• Abnormal bladder function is:
• Having to rush to the toilet.
• Leakage.
• Strong-smelling urine.
• Trouble starting the flow of urine.
• Straining or pushing to pass urine.
• Pain when passing urine.
• A urine flow that stops and starts, is weak or a mere trickle.

Bowel Function

If you have any bowel problems you may notice some of the following symptoms:

• Straining to empty the bowels.
• Feeling as if you haven’t completely emptied your bowels.
• Having to rush to go to the toilet for fear of having an accident.
• Alternating constipation and diarrhoea.
• Actually having an accident.

Sexual Intercourse

During intercourse you may experience some of the following symptoms:

• Reduced sensation.
• Bladder or bowel urgency.
• Loss of urine or faeces.
• Vaginal dryness or wind.
• Pain.

Vaginal Abnormalities

Your vagina may also be affected. Symptoms to look for include:

• A lump inside the vaginal passage.
• Dragging abdominal or back pain.
• Difficulty or pain inserting tampons or keeping them in.

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Pilates is a body conditioning system that focuses on creating postural flexibility and strength by engaging both the mind and body. Incorporating elements of yoga and gymnastic principles, the discipline was originally developed in a World War I prison camp by Joseph Pilates.

Born in Germany in 1880, Pilates was plagued with rickets, asthma and rheumatic fever as a child. Determined to conquer his frailties, he became a body builder and sportsman, skilled in gymnastics, yoga and martial arts. In 1912 he went to England where he became a boxer, circus performer and a self-defence instructor.

As a prisoner of war in England, he became frustrated by the lack of facilities for immobilised internees and designed apparatus using springs from hospital beds. Based on this equipment, he formulated a series of specific isometric exercises using breathing as a method of controlling movement.

The same philosophy exists today. Favouring precise and fluid movement, the emphasis is on developing awareness originating from a strong central core. Particular focus is on the abdominal, lower back and buttock muscle groups.

Pilates instructors believe the advantage of this discipline is that it can identify muscle weakness, isolate the affected muscle group and work to correct imbalance both internally and externally.

The first Pilates studio was established in New York in 1926. Recognised as a new and effective method of body conditioning, Pilates quickly gained popularity with performing artists, the Hollywood acting fraternity and sports professionals.

A Pilates studio houses five especially designed apparatuses that are used to develop strength and power in the muscles. Most studios offer one-on-one introduction sessions where you will be assessed and a programme structured for your specific needs. As it has become more popular, some studios now offer mat classes to cater for larger numbers.

The body remains correctly aligned to ensure muscle balance is achieved.

Breathing

Advocates lateral breathing from the lower rib cage. Increasing the amount of oxygen in the body will allow you to perform more efficiently.

Centring

By using a series of stabilising techniques the muscles provide a strong centre and help prevent injury when exercising.

Co-ordination

An important part of the Pilates philosophy is concentration to produce precise and co-ordinated movements.

Flowing Movements

Movement is slow and flowing to develop muscle fluidity.

Stamina

Pilates works from within the body outwards to create a long-term, sustained effect. Endurance and stamina are improved through strengthening the deep postural stabilising muscles.

Pilates & Pregnancy

Pilates exercises are ideal during pregnancy because they are gentle and slow. It promotes healthy posture and teaches control and the ability to handle stress. It is highly beneficial for

working the pelvic floor muscle group.

Caution

After 20 weeks, it is advisable to avoid curl-ups or lying flat on your back. If you feel dizzy or nauseous, roll onto your side until the feeling passes.

Exercises

Arms and upper body stretch

This exercise can be carried out up to three times a day and will benefit your upper body.

1. Sit in an upright chair or stand straight with your shoulders back.
2. With your elbows bent and pressed against your ribs, hold your hands out in front of you with your palms upturned.
3. Maintaining your elbows pressed against your ribs, extend your hands as far as they will go. When you have reached as far as you can, stretch your arms outwards until they are straight.
4. Hold for a count of ten.
5. Slowly bring your arms back down so that your elbows press against your ribs. Move your hands towards the front again so that you are back where you started.
6. Turn your hands so your palms face the floor.
7. Repeat the whole process ten times.

Back Twist

This exercise increases strength and flexibility in the back muscles to help ease discomfort.

1. Spread a large towel or mat and lie down so you are comfortable.
2. Bend your legs so that your feet are about a foot from your buttocks.
3. Keep your knees together or if this difficult place a small cushion in-between them.
4. Let both knees flop gently to the right whilst turning your head to the left and bring your right arm over and try touching your left shoulder. Reach as far as feels comfortable. If you cannot reach your shoulder or find you can reach further this is fine. Do not over strain or over-stretch.
5. Hold for a count of ten seconds.
6. Repeat on the other side, bringing your knees over to the left, turning your head to the right, reaching towards your right shoulder with your left arm.
7. Repeat ten times on each side.

Post Partum Pilates

Following childbirth, Pilates can be useful to encourage a speedy recovery.

Leg Circles

This technique will help strengthen and streamline your legs and improve flexibility and stability.

1. Lie on your back and extend your arms by your sides.
2. Hold your stomach in and raise one leg to 90 degrees.
3. Keeping your leg extended, cross it over your body to just past the opposite shoulder and then circle back to the starting position.
4. Ensure your lower back and hips remain in contact with the floor.
5. Execute five circles, then reverse the motion and do five more.
6. Repeat with the other leg.
7. Perform twice on each side.

If you have any history of back trouble bend the stabilising leg on the floor and minimise the circular movements.

For single leg kicks begin on your front.

Bent-leg Partial Roll-Up

Improve flexibility and strengthen your abdominal muscles by practising this technique.

1. Lie with your knees raised and your feet flat on the floor, hip-width apart.
2. Place your hands behind your thighs and pull your abdominal muscles in and up, stretching up through your spine.
3. Whilst exhaling, bring your chin on to your chest and smoothly and slowly roll up one vertebrae at a time.
4. Raise as far as is comfortable and hold for three counts
5. Inhale and slowly roll down to the starting position. Keep your abdomen hollowed out and your head towards your knees.
6. Fully extend and straighten your spine and begin the roll up again.
7. Do two sets of 10 repetitions, resting for a minute between each set.

Begin with your spine flat on the ground.

Slowly lift yourself feeling each vertebrate raise.

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Tai Chi Chuan is an ancient Chinese martial art combining mental concentration, slow breathing and graceful movement. Translating as “grand ultimate exercise” it promotes the flow of energy through the body to calm the mind and promote self-healing.

Practitioners believe that ill health stems from an imbalance of “chi” or energy.

A session usually begins in the Oriental tradition of greeting everyone in the class followed by loosening, stretching and breathing exercises. Tai Chi is practised as a routine of movements known as “The Form”. The long form of Tai Chi involves 108 movements while the short form consists of 37 movements.

Tai Chi opens up the energy pathways known as meridians. Unlike yoga, it requires a continuous flow of movements. Broken down, these are recognisable as techniques used in self-defence carried out at a fraction of the speed.

In China, Tai Chi is encouraged as a form of preventative health for all ages. Large groups of people wearing slippers and pyjamas meet in parks and public places before work to practise.

Although there are five styles: Yang, Chen, Wu, Sun and Zhao Bao, Yang is the school most practised in western countries. It is meditative in nature and requires intense concentration when done properly. Therefore it is effective in bringing balance and perspective to a chaotic life style. Often people in high-stress careers discover Tai Chi and become devoted to the art. The element of self-defence attracts both men and women to the discipline.

Benefits

Tai Chi is thought to help stiff joints, back problems, mental and emotional stress, and digestive problems and raise concentration levels. Regular sessions improve balance, flexibility and strengthen the pelvic floor muscles.

Preconception

Tai Chi is believed to replenish the “essence”. This is the body’s store of “chi” or energy including the reproductive prowess. Building essence is believed to boost fertility.

Pregnancy

Tai Chi is a safe form of meditative exercise throughout pregnancy. It is thought to help reduce blood pressure and assist labour by strengthening the pelvic floor muscles. It is noted for lowering stress levels and building inner strength.

Post Partum

A Tai Chi class once a week would be ideal for a frenzied, fatigued mother. It is believed to have a positive effect on emotions and clear mental fatigue. Practitioners say Tai Chi leads to greater inner knowledge and power.

Caution

In the third trimester as the body’s centre of gravity changes movements may need to be modified.

Self Help

Attending classes is the best way to learn. If you are a beginner, it is difficult following a video, as the form requires rotational movement. Once you have learned the form, you can practise it anywhere.

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Brisk walking is an easy way to incorporate exercise into your every day routine. It is an ideal way to get fit especially if you have been prone to lying on the sofa or have been stuck behind a desk.

As simple as it may seem, walking brings fresh air into your body, clears your mind and creates time for yourself. Walking with friends or with your newborn can be a refreshing use of time and a welcome change of environment.

As little as 20 minutes of walking three times a week is adequate to increase your fitness levels. Aim to walk reasonably fast, varying your pace to increase stamina and circulation.

If you are already reasonably fit you may like to try power walking as an alternative to high-impact jogging.

Don’t forget to wear supportive shoes and drink plenty of water to avoid dehydration.

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Yoga is a discipline thought to benefit every aspect of wellbeing. It is practised as a unique series of postures known as asanas, in conjunction with breathing exercises to help calm the mind and improve the flow of blood and oxygen to the organs. Although early writings suggest yoga practice was most commonly a male tradition, since its revival in the 1960s, it has been incorporated into many western mainstream health regimes and practised by women worldwide.

Benefits of Yoga

Yoga is considered a relaxing, safe and effective form of exercise during pregnancy and childbirth. In a physical sense it realigns the body, tones and strengthens the muscles, relieves tension and promotes circulation and co-ordination, increasing vitality and flexibility.

Hormonal Balance

Yoga is valuable in encouraging hormonal balance, lowering blood pressure, easing digestion and relieving constipation. Specific postures help tone the pelvic floor muscles in preparation for childbirth. Many women find yoga a meditative and deeply spiritual practice promoting stillness of mind and increasing a sense of focus. Because breathing is an integral part of yoga discipline, regular practice builds stamina and enhances the ability to concentrate and therefore manage pain during labour and childbirth.

Active Birth

Janet Balaskas, a pioneer in Active Birthing, incorporates yoga in her philosophy, believing it provides the key to a comfortable and healthy pregnancy, labour and childbirth.
In a psychological sense, many women consider yoga a most empowering way to prepare for labour, childbirth and becoming a parent.

Caution

Yoga is generally safe, however, it is essential that you learn the postures correctly. As your ligaments soften during pregnancy, it is important that you do not over-stretch. It is also important to avoid deep twists, poses on your belly and deep backbends. After the fourth month, do not lie flat on your back as this can decrease blood flow to the uterus. Avoid full squats and forward bends if you are suffering from piles. Remember to take slow, deep breaths while maintaining yoga poses.

A Session

There are many different variations of yoga practice. Ashtanga tends to be strenuous therefore it may be preferable to try a more meditative and gentle based practice such as Hatha especially if you are a novice. Choose pre-natal class as some postures included in general yoga classes are unsuitable during pregnancy. It is usual to find initial classes or sessions more challenging as your flexibility may be limited but this resistance will ease as you continue to practise. Once you have attended a few classes, the following postures may be practised at home.

Baddhakonasana

This pose will help to relieve backache by strengthening your spine and reducing abdominal heaviness.

1. Sit with your back against a wall for extra support.
2. With the soles of your feet placed together, relax your knees to each side. If you feel your back rounding you may want to sit on the edge of a flat cushion or folded blanket.
3. Make sure your spine is straight and that you are resting on your sitting bones by pulling the fleshy skin of your buttocks back and away from underneath you.
4. Rest your hands gently on your thighs with your palms relaxed and upturned and breathe slowly and deeply.

Make sure your spine remains straight.

Butterfly

This pose is a development of the last one and will help stretch your hips and groin muscles.

1. Sit as for the last pose with your tailbone tucked underneath you and your knees dropped open to each side.
2. Hold your feet, your hands cupped around but not pulling.
3. Press your feet together and let your knees continue to fall open.
4. Lean forward slightly to increase the stretch and hold, relaxed here for 5 to 8 complete breaths.

Child’s Pose

This pose is perfect for loosening the hips and lower back muscles. It is also a great pose to aid relaxation and meditation.

1. Get down on all fours.
2. Keeping your toes together and your knees wide apart gently lower yourself letting your hips rest back towards your heels.
3. Bend your elbows and let your head rest on your hands - you may find a pillow more comfortable.
4. Relax and let your lower back muscles release.
5. Hold for 3 to 5 complete breaths.

Loosens the hips and lower back muscles.

Squat

Squatting helps strengthen your legs and relaxes the pelvic floor muscles.

1. Stand with your feet hip-width apart with your toes slightly pointing outwards and your hands on your hips.
2. Bend your knees until they are almost 90 degrees.
3. Place your elbows on the inside of your thighs keeping your feet flat on the floor and your palms together.
4. Hold for 30 seconds to one minute.
5. Straighten your legs.
6. Then rest and lower one more time into the squat position, this time lowering your hips further towards the floor. If your heels lift put a blanket under them so your buttocks are resting on your heels.
7. Hold for thirty seconds building to a minute.
8. It is a good idea to release from this posture into the child’s pose by placing your knees on the floor and resting with your head down.

Helps strengthen the pelvic floor muscles and legs.

Cat/Dog Tilt

This posture helps to maintain a relaxed spine and synchronise your breath and movement.

1. Kneel on the floor on all fours so that your shoulders are directly over your wrists, your arms straight with your knees a little more than hip-width apart.
2. Relax your feet so that the tops are along the floor and the toes are pointing backwards.
3. Inhale and slowly draw your tailbone up and behind you, roll your shoulders back and look up.
4. Slowly exhale, pressing your hands into the floor, drawing your chin into your chest and curving your spine upwards.
5. Repeat 4 to 6 times.

Helps maintain a relaxed spine...

and synchronises breath and movement.

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