Movement · Moving Through Pregnancy
Cross & Fold
Cool-Down · Move 14 of 16
Why this one
We begin to open the deep glutes and outer hips, which work hard in pregnancy.
8–10 reps
Breath — Inhale to reach long · Exhale to cross and fold in
How to do it
Sit tall. Cross one ankle over the opposite knee, then lean your chest forward over your legs until you feel a good stretch in the outer hip and glute. Hold, then switch.
Keep in mind
Keep the back tall as you lean — and never push to your max; relaxin makes you looser than usual.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →