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How to Do Prenatal Yoga Chair Pose for a Pregnancy Workout

Learn how to do the chair pose for prenatal yoga from fitness expert Cait Morth in this Howcast workout video.


We're going to show you how to do chair pose. When you're pregnant chair pose is a great pose to strengthen your legs, back and arms. Nikki's going to stand on the mat with her feet about hip distance apart. You don't want your toes together once you're pregnant. From here, just bring your hands onto your waist. Shift the weight slightly in your heals and bend your knees sending your hips back a little bit. She's going to look down and make sure she can see her toenails. If you can't see your pedicure, your weight's too far forward into your toes. Just shift the weight a little bit back towards your heals until you can see your toenails. From here, reach your arms up towards the heavens. That's it. Palms will face each other. The arms don't have to be parallel. You can have them slightly separated, letting the shoulders relax down. Also, want to check in on the lower back. These hipbones want to drop straight to the earth so you don't have a little shelf in your back. Lift up on the knee caps, engage the inner thighs a little bit so the legs stay nice and strong. If your arms get tired, but you want to keep working your legs, you can just relax your arms down onto your thighs or onto your hips. When you're ready, just stand up nice and tall and relax. Your legs are going to get tired as you get more and more pregnant. You're carrying more weight. This pose, from the beginning of pregnancy until the end, will keep your legs nice and strong.

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