Movement · Moving Through Pregnancy
The Gentle Wave
Warm-Up · Move 2 of 16 · 6 rounds
Why this one
A slow spinal wave eases the low back and keeps the whole spine supple — one of the kindest things you can do in pregnancy.
How to do it
On hands and knees, breathe in as you soften the belly and lift the chest, then breathe out as you gently round the back. Keep the rounding light — focus on the upper back.
Keep in mind
Move with the breath, and keep the belly soft — no strong tucking.
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? →