My Favorite Yoga Poses for Pregnancy as a Chiropractor and Yoga Teacher

Pregnancy is a beautiful time of growth and change — but it can also come with new aches, shifting posture, and a body that feels unfamiliar at times. Yoga is one of my favorite ways to support the prenatal body because it blends movement, breath, stability, and relaxation in a way that feels both grounding and energizing.

Below are some of my go-to prenatal yoga poses. They are approachable for most people, can be modified easily, and help support the areas that tend to need the most love during pregnancy.

As always, I’ll encourage you to listen to your own body when trying new stretches. If something doesn’t feel right for you, no need to force yourself into it! Pregnancy is a time of many changes, and some poses may just not feel right for you, and that is okay.

Here are a few of my go-to poses:

1. Cat-Cow (Spinal Mobility & Core Connection)

This gentle flow helps ease back tension, improve mobility in the spine, and create more space through the low back and pelvis.

Why I love it:

• Reduces stiffness from daily sitting

• Encourages baby to settle into an optimal position

• Supports core, pelvic floor, and breath coordination

How to do it:
On hands and knees, alternate between arching your back (cow) on an inhale and rounding gently (cat) on an exhale.

2. Child’s Pose (Rest & Hip Opening)

A deeply grounding pose that relieves tension through the hips, low back, and pelvic floor.

Why I love it:

• Calms the nervous system

• Great for moments of overwhelm

• Provides gentle pelvic opening

Tip: Widen your knees to make room for your belly and rest your head on a pillow for extra support.

3. Wide-Legged Forward Fold (Stretching the Back & Hamstrings)

A soothing pose that helps release tight hamstrings and decompress the spine.

Why I love it:

• Relieves low-back tension

• Encourages gentle lengthening through the back of the legs

• Helps with posture by reducing pull on the pelvis

Modify: Place hands on blocks or a chair for more support.

4. Supported Goddess Pose (Hip Mobility & Pelvic Opening)

A seated or standing hip opener that feels grounding and empowering.

Why I love it:

• Strengthens the glutes and pelvic stabilizers

• Supports mobility for labor

• Feels great after long periods of sitting

Option: Use a wall behind you or blocks under your thighs for comfort.

 5. Side-Lying Stretch (Low Back & Side Body Relief)

Perfect for late pregnancy when belly-down or back-lying poses feel uncomfortable.

Why I love it:

• Provides spaciousness in the rib cage

• Eases low-back and round ligament discomfort

• Great as part of a bedtime routine

How to: Lying on your side, stretch the top arm overhead and gently reach through the side body.

 6. Supported Bridge Pose (Glute Strength & Pelvic Stability)

A gentle strengthening pose that also offers a lovely stretch to the front of the hips.

Why I love it:

• Helps counteract anterior pelvic tilt

• Supports the glutes and hamstrings

• Opens the chest and hips

Modify: Use a yoga block or bolster under the sacrum for a supported, restorative version.

 7. Deep Squat / Malasana (Pelvic Opening & Grounding)

A functional movement that helps prepare the pelvis for birth.

Why I love it:

• Encourages pelvic mobility

• Strengthens legs and hips

• Supports optimal baby positioning

Important:
If baby is breech or you have pelvic floor concerns, check with your provider or pelvic floor specialist before adding this one.

Bringing It All Together

Yoga during pregnancy doesn’t have to be intense or lengthy. Even 5–10 minutes a day can help you feel more comfortable, aligned, and connected to your changing body.

If you’d like help building a prenatal routine that supports your unique body — or you’re experiencing discomfort and want personalized guidance — I’d love to help you feel your best during this season.

Take care,

Dr. Gina

Yoga for Low Back Pain

Yoga for Low Back Pain

If you’ve ever struggled with low back pain, you know how much it can affect your daily life. Activities like sitting, walking, sleeping, or caring for your family can all become difficult to do.

Low back pain is multifactorial, and the treatment is not one size fits all. Oftentimes, a combination of different treatments is most helpful for low back pain. This is why I combine chiropractic care with exercise, dry needling, stress management, and more.

I am biased (as a yoga teacher myself!), but yoga is something I am often recommending to my patients with lower back pain. Yoga combines mindfulness with strengthening and stretching movements that are often helpful for pain.

Yoga has been practiced for thousands of years, but more recently, science has caught up—showing evidence that yoga can significantly reduce low back pain, improve mobility, and even prevent future flare-ups. Here’s how:

1. Yoga Increases Flexibility and Mobility

Low back pain is often accompanied by tight hips, hamstrings, or a stiff spine. Yoga gently stretches these muscle groups, helping to:

· Increase spinal flexibility

· Reduce tension in the muscles surrounding the lower back

· Improve posture and alignment

Poses like Cat-Cow, Child’s Pose, and Downward Dog can all help open up the back and hips in a safe, supported way.

2. Yoga Strengthens the Core and Stabilizing Muscles

A strong core provides essential support for your lower back. Many yoga poses engage the deep abdominal muscles, glutes, and pelvic floor—all of which work together to stabilize the spine.

By building strength in these areas, yoga helps prevent future pain episodes and supports better movement throughout your day.

3. Yoga Reduces Stress and Muscle Tension

Back pain isn’t just physical—it can be made worse by mental and emotional stress. Yoga’s emphasis on deep breathing and mindfulness helps calm the nervous system, reduce tension, and promote relaxation.

A calm body is a healing body. Practicing even just a few minutes of breathwork or gentle movement daily can shift you out of a pain cycle and into a more relaxed state.

4. Yoga is Safe and Supportive for Prenatal & Postpartum Recovery

For pregnant and postpartum people, yoga offers a safe, low-impact way to stretch and strengthen the body. It’s especially helpful for managing low back discomfort caused by postural shifts, hormonal changes, or carrying a baby.

Prenatal yoga classes are specifically designed to adapt poses for safety and comfort, while also providing space for emotional well-being and connection.

5. Yoga Promotes Long-Term Healing, Not Just Quick Relief

Unlike temporary fixes, yoga promotes long-term healing by encouraging body awareness and functional movement patterns. You’ll begin to notice:

· How you sit, stand, and move throughout your day

· Where you hold tension

· And how small daily changes can make a big difference in how your back feels

Getting Started

If you’re new to yoga, start with a beginner class or restorative class. I would also love to work with you one on one during a chiropractic visit to explore yoga poses that might be helpful for you.

Even just 10–15 minutes a day of focused movement and breath can be enough to make a noticeable difference in your pain.

Final Thoughts

Yoga isn’t just about touching your toes—it’s about tuning in to your body, listening to what it needs, and creating space for healing. Whether you're managing chronic low back pain, postpartum recovery, or just the daily wear-and-tear of life, yoga can be a powerful part of your wellness toolkit.

Please let us know if you have any questions!

Take care,

Dr. Gina