Let's follow Certified Prenatal Yoga Instructor, Kristin, through a 3rd trimester flow that will prepare our bodies for birth with hip openers, gentle twists, and breath.

This birth-prep stretch is great for opening up those tights hips & preparing the pelvic floor to continue to practice lengthening for birth! Full workout written below. We're doing 45 seconds for each pose, repeat 2-4x.

- Asymmetrical rocking lunge
- Seated figure-4 rocks
- Back lying knee circ...

No equipment needed for this gentle hip mobility circuit. Perform each move for about 45 seconds and repeat 2-4 times.

1. Rotating cat & cows
2. Kneeling hip flexor stretch
3. Pigeon post (or back lying figure-4)
4. Back lying hamstring stretch
5. 90/90 stretch
6. Squat rocks
7. Frog pose

This low back release is part of our birth prep stretching series where we go through gentle poses and diaphragmatic breathing to loosen those stiff muscles and joints! Full workout below; repeat 2-4x as needed.

1. Elevated child's pose + diaphragmatic breathing - 10 breaths
2. Pelvic circles - ...

Certified Prenatal Yoga Instructor, Kristin, leads us through a hip opening gentle full body flow.

Equipment: none

Focusing on upper back mobility and spinal flexibility to stretch out any aches and pains!

Equipment: no equipment