Ommm! 7 yoga poses for pregnant women

Even if you've never practiced yoga, these 7 poses for pregnant women can help aid digestion, soothe sore muscles, and increase your overall flexibility. Here's how to use this time-tested technique for a smoother term.

For best results, consider taking some prenatal yoga classes. Your instructor will be able to modify the poses depending on your fitness level and stage of pregnancy.

• If you've never taken yoga before, BabyCenter, an online resource for expecting parents, recommends that you wait until approximately 14 weeks into pregnancy before beginning.

This pose, often combined with the cow pose, can help warm up your entire body.

• The cat pose helps you strengthen your spine and relieve any back pain or stiffness, and it can also help manoeuvre your child into the correct birth position.
• If you feel stress in your wrists or your knees hurt, look for a cushion for support.

The gate pose helps you stretch your pelvis and chest.

• Yoga practitioners also believe that it helps with digestion.
• If you have a knee injury or weak knees, however, you should avoid performing gate pose.

If you're having a stressful day or suffering from an upset stomach, the child's pose can help.

• This pose stretches your back, shoulders and hips, leaving you feeling rejuvenated.
• Some yoga practitioners recommend going into the child's pose in between pregnancy contractions to help relieve stress.

The reclining bound angle pose helps you tone and relax your entire pelvis throughout your pregnancy. It can also help strengthen your lower back.

• When practicing it, remember to breathe slowly during the pose. If you feel any stress on your knees or hips, use a yoga block to help support your legs and prevent pain.

If you have back pain and stiffness, try the legs-up-the-wall pose.

• This simple pose will also help you increase the circulation in your legs and lymph nodes. It should also ease digestion and help you sleep better at night.

To reduce pain around the tail bone and lower back, try the warrior pose.

• When performed correctly, this pose can also strengthen your hips, increase your balance and improve your digestion.
• If necessary, this pose can be modified by using a chair to help maintain your balance. If you're experiencing leg edema or swelling, high blood pressure or morning sickness, skip this pose.

Like the warrior pose, the triangle pose will help strengthen your lower spine while relieving pain.

• If you're at the end of your third trimester, you may want to practice this pose against a wall for added support.
• Avoid the triangle pose if you have high blood pressure or feel nauseous.

When performing yoga poses while pregnant, be sure to listen to your body.

• Never stretch beyond what's comfortable, and ask for modifications for the poses that are too challenging.

Remember: prenatal yoga should help make your pregnancy more pleasant — not complicated.