Malasana or the deep’s squat. Stand straight, bend your knees and slowly squat down. You can hold a chair or a bench for support.
You can place a mat roll or a brick. In case you are not able to perform the complete squat comfortably. Be in this position for five to ten seconds, or as long as you can comfortably and place your hand back on the bench or the chair and raise yourself slowly up. You can repeat this position three to five times.
This asana is very useful to stretch your adductor muscles, gives a good stretch to the perineum and the pelvic floor muscles. It increases the circulation to the hip and the pelvic musculature. It is very helpful in the second stage of labor. It is ideal time to start this Asana is the last trimester, especially in your ninth month, it would help to open up your pelvic outlet, which can make the second stage of labor more comfortable.
Yoga Poses & Exercises – Importance of Prenatal Yoga