Movement · Moving Through Pregnancy
The Cradle Sway
Warm-Up · Move 3 of 16
Why this one
Swaying the hips side to side releases the low back and outer hips, where pregnancy tension loves to gather.
8–10 reps
Breath — Inhale to sway to one side · Exhale to sway back through center
How to do it
Still on hands and knees, gently sway your hips from side to side, letting the movement rock through your low back and hips.
Keep in mind
Easy and rhythmic, like a slow cradle. Nothing forced.
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? →