How low can you go? Start with your legs out wider than hip distance apart with the feet turned out slightly. Lower your butt as close to the ground as you can get it and use your elbows to press the knees away from each other.
Hang out here up to 5 min. This is a fantastic hip opener and helps prep the pelvis for delivery.
Like the traditional child’s pose stretch but your butt stays in the air instead of on top of your heels. Reach your arms out in front of you as much as you can to stretch the abs and arms.
Hold 30 secs - 1 min and do 3 times.
Lengthen the inhale and exhale to a rate of 12-13 breaths per minute. Why? Use it as a relaxation and stress relieving technique, in labor or leading up to the final days of pregnancy when you're anxiously waiting for labor to start.
This will help you with the next two items on the list!
The pelvic floor is holding a lot of weight during the second half of pregnancy. It becomes very uncomfortable and unnatural to release it and let it go. BUT the more comfortable you get at releasing it, the less resistance baby has to fight to make his/her debut.
Contractions move your baby into the birth canal toward delivery. If your abdominal, back and pelvic floor muscles become tense in response to a contraction, the contraction isn't as effective in moving baby as it could be. Allow the contractions to work for you to shorten labor and reduce the amount of time spent pushing.