Don't have a yoga mat? How about a wall?

Yoga is not something that requires fancy pants, or tops or a yoga mat really. Yoga is something you can do anywhere with very little. The great thing? There some wonderful yoga poses that you can do using the support of your wall. And guess what? Everyone's got one of those. You can do these with or without a yoga mat. Just make sure that if you're on a slippery surface you're in bare feet so you don't slide. Yoga at the wall during pregnancy can help give us that added support for balance that we most definitely need as baby gets bigger. It can also allow us to go deeper into poses we might not necessarily go into away from the wall. Whether you have a regular prenatal yoga practice and just want to change things up or are looking for some great poses to get your started for the first time in a prenatal yoga practice, these 5 poses are for you (p.s. do in them in order for a nice mini practice to start or end your day)!

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Right Angle at the Wall
Hands start on wall at line of low ribs and feet step back to create right angle.
Feet at least hip width apart, can add a swing of hips.
Benefits: low back release.

Chair Pose at Wall
Feet at least hip width or wider, knees as bent as student wants.
Play with arm variations: arms straight, elbows, bent, arms down.
Benefits: strengthen legs, explore intensity of labor.

High Squat
Feet width depends on depth of squat, do not surpass ankles.
Arm variations are appropriate to explore here.
Benefits: open pelvis, strengthen legs.
Contraindications: pubic symphysis (feet parallel, narrow stance)

Tree Pose
Inside foot is the standing foot.
Hand can stay on wall, elbow as kickstand or can hands off the wall.
Benefits: strengthen legs, support changing balance, open pelvis.
Contraindications: SI joint pain (don’t do side that hurts), pubic symphysis (keep knee squared rather than open).

Pelvic Tilts
Movement comes from tipping of pelvis not bending and straightening legs.
Feet at least hip width or wider.
Knees can be as bent or straight as practitioner would like.
Benefits: low back lengthening and release.