1. Go on all your fours. Your knees need to be parallel to your hips. Keep your back flat. Keep your wrist directly below your shoulder.
2. Slowly march back with the help of your hands. Arch your back while you move.
3. Hold this position for 5 to 10 minutes
4. Move forward to the original position with your hands and keep your back flat while moving forward.
5. After reaching start position, look forward. Remember; do not jerk your body.

Why It Works

This asana helps in strengthening your spine. Pranayama, the breathing exercises based in philosophy of Yoga, can also be beneficial for you during pregnancy.

One Pranayama method goes:

1. Sit down in a comfortable position. Fold your legs and keep your hands on your knees with your thumb and index finger touching each other.
2. Slowly breathe in to a count of four. Expand your belly like a balloon.
3. Exhale with a count of four.

There is another pranayama method that can work

1. Sit down in a comfortable position. Fold your legs and keep your hands on your knees with your thumb and index finger touching each other.
2. Hold your left nostril with your thumb and inhale with a count of four.
3. Slowly remove the thumb and keep the nostril closed with your index finger and exhale.
4. Repeat this technique for your right nostril as well.

Why It Works

Pranayama helps in regulating all your organs and better functioning of your brain. It helps in building positive attitude and also controls your nervous system and improves concentration.

The asana that you must end your Yoga session with, is the Shavasana or the Corpse pose

1. Lie down on your back in a comfortable position.
2. Relax your toes, calves, knees, thighs, groin, pelvic area, hips, upper back, neck, cheeks, eyes and ears.
3. Close your eyes and inhale and exhale. Feel your breathing rhythm. Disconnect yourself from your thoughts and environment for five minutes.
4. Slowly end this asana by wriggling your toes and fingers.
5. Get up while turned on one side, with the help of your palms come out of this position. Remember; never end this asana and get up suddenly, while you are lying down, since it can harm your back.

Why It Works

It helps in relaxing your body and relieving stress and anxiety.

Yoga helps immensely while you are pregnant provided it is done in the right way and under proper guidance.