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If you've ever been pregnant or known someone who was - I am sure you will agree with me how awe-inspiring the transformations are that a woman's body will go through as she prepares to give birth to another human being!

The process is extremely rewarding, but will also put a major strain on a woman's body. As baby grows (and belly expands!) the centre of gravity shifts. To stay healthy and mobile, what it needs is a bit of help to realign, strengthen and stay supple.  

Here are three Yoga poses illustrated by Colleen Simmonds, Singapore's most experienced Pre-natal Yoga Instructor (and mother of three). Do visit Colleen's blog for more yoga poses (and very handy tips for an easy birth) or sign up for one of her classes at Mother & Child.

Cat Pose
Benefits: An essential exercise for strengthening the back and abdominal muscles for relaxing the pelvis.

Begin on the hands and knees, legs, hip distance apart. Head should be held in line with the spine. On the inhale raise the chin upwards, but maintain a straight or neutral spine. On the exhale, drop the chin to the chest and tuck your tailbone under, pulling in the pelvic floor muscles, giving your baby a gentle squeeze with your tummy muscles. Repeat at least 5-10 times, moving with the breath.


Squats
Benefits: When done regularly squats tone and strengthen the pelvic floor and uterus and improve circulation to the feet, legs and lower body. The hips become more flexible and relieve lower back pain by reducing the curve in the lower back. Also massages the small and large intestines and pelvic area, so helps overcome constipation and improve digestion.

Seated Wide Leg Stretch
Benefits: Works deeply into the inner thigh muscles and us excellent to practice during pregnancy in preparation for birth. Forward bending can be more accessible for those with tight hips by sitting on a cushion. Deep forward bends not recommended for those with back injuries. Stimulates the kidneys, liver, pancreas, stretches and strengthens the spine and calms the nervous system.

Sit with legs extended in front of the body. Open legs to accommodate tummy. Inhale, stretch arms above head, extend spine. Exhale, reach forward and place hands on toes or shin. wherever it is comfortable. Breathe, pull up thigh muscles and extend heels. Come up on an inhalation. repeat.

Tip: Maintain correct posture by keeping the back as straight as possible. Fold at the hips, not at the waist.