This prenatal yoga flow is gentle and can be practiced throughout the pregnancy. Always consult with a healthcare provider before starting any new exercise regimen.

1. Seated Breathing Exercise (Pranayama)

Sit cross-legged on a yoga mat with your back straight. You can use a cushion for added comfort.

Close your eyes and take deep, slow breaths. Inhale deeply through your nose, filling your lungs, and exhale slowly through your mouth. Focus on your breath, letting go of any tension.

Duration: 5 minutes

2. Cat-Cow (Marjaryasana-Bitilasana)

Start on your hands and knees in a tabletop position. Ensure your wrists are aligned under your shoulders and your knees under your hips.

Inhale as you arch your back (Cow Pose), lifting your head and tailbone. Exhale as you round your spine (Cat Pose), tucking your chin and pelvis. Move gently between these poses, coordinating with your breath.

Repetitions: 5-10 times

3. Supported Warrior II (Virabhadrasana II)

Stand with your feet wide apart. Turn your right foot out 90 degrees and your left foot slightly in. Bend your right knee over your ankle, ensuring it doesn't go past your toes. Extend your arms out to the sides, shoulder-height.

Hold the pose, focusing on your breath. Feel the strength in your legs and the opening in your hips.

Duration: 30 seconds on each side

4. Goddess Pose (Utkata Konasana)

Stand with your feet wider than hip-width apart, toes turned out. Bend your knees, lowering your hips into a squat. Bring your arms to a cactus position (elbows bent at 90 degrees).

Hold the pose, focusing on your breath and the strength in your legs and pelvic floor.

Duration: 30 seconds

5. Seated Forward Bend (Paschimottanasana)

Sit with your legs extended in front of you. Use a cushion under your hips if needed.

Inhale and lengthen your spine. Exhale and gently hinge at your hips, reaching for your shins, ankles, or feet. Keep your back straight and avoid overstretching.

Duration: 1 minute

6. Supported Bridge Pose (Setu Bandhasana)

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a cushion or block under your sacrum for support.

Lift your hips towards the ceiling, using the cushion for support. Focus on your breath and relax.

Duration: 1 minute

7. Final Relaxation (Savasana)

Lie on your side with a cushion between your knees and another under your head for support.

Close your eyes and take deep, slow breaths, allowing your body to relax completely.

Duration: 5-10 minutes