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yoga poses

We are happy to introduce Bonnie Johanson to our Bumble Community. Bonnie is a yoga instructor based in Southern Califonia. We reached out to Bonnie for some of her favorite poses for the preggie mommy. She has worked with many expecting mama over the years including her sister and Bumble's own Founder/Designer, Jennie Lynn Johanson. 

Yoga during pregnancy, prenatal yoga, is a great way to keep limber, tone muscles, and improve balance and circulation, safely. It also aids a mom to be with learning how to breathe deeply and relax, which will come in handy as labor, birth, and motherhood is coming on. Also, taking a prenatal yoga class is a great way to find a positive, supportive environment with other pregnant moms to be!

Here are a few great poses "asanas" for pregnancy:

Cobbler's or Tailor's pose ( baddha konasana ): This sitting pose helps open the pelvis. Make sure your "sit bones" are well grounded on the mat or blanket (gently separating the flesh on each side of your bottom). Place pillows or rolled-up towels under your knees to avoid hyper-extension of your hips.
  • Sit up straight against a wall with the soles of your feet touching each other.
  • Gently press your knees down and away from each other, but don't force them apart.
  • Stay in this position for as long as you're comfortable.
Pelvic tilt or Cat-Cow: This position helps relieve back pain
  • On hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight, but not locking the elbows.
  • Tuck your buttocks under and round your back as you breathe in.
  • Relax your back into a neutral position as you breathe out.
  • Repeat at your own pace. 
Squatting: This works to relax and open the pelvis and strengthen the upper legs. As pregnancy progresses, feel free to use props such as yoga blocks or a few stacked books on which to rest your bottom. Focus on relaxing and letting your breath drop deeply into your belly
  • .Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. Hold the back of the chair for support.
  • Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were going to sit down on a chair. Find your balance, most of your weight should be toward your heels. 
  • Take a deep breath and, exhaling, push into your legs to rise to a standing position.
Side-lying position: This is a good, safe, resting pose for the end of a practice. 
  • Lie on your left or right side with your head resting on your arm or a blanket.
  • Put a body pillow or blanket roll between your thighs to give your hips some support.
Other good poses during pregnancy: Try the standing postures Warrior II ( virabhadrasana II), and Tree ( vrksasana). These poses help strengthen your joints and improve your balance. Warrior poses can also ease backache and sciatica. 
You may want to skip any movements that require you to lie flat on your back for longer than a few minutes, especially after the first trimester. 
Skip poses that stretch the abdominal muscles too much, such as deep forward and back bends and deep twists. And, avoid hot yoga classes, in which the room is heated, 
Happy Yoga Practice to you!


Bonnie Johanson, a native of Southern California and yoga instructor since 1997, Bonnie has studied with renowned teachers including Max Strom; Dr. Larry Payne; Bryan Kest; and Rodney Yee. She is a staff instructor with Equinox Fitness, Bay Clubs and Sony Studios. And, as served as an instructor for Google, Mattel, Paramount Pictures and Universal Studios. She is designated E-RYT500/T500 by Yoga Alliance and graduate of Loyola Marymount University's Yoga Therapy RX program.  Bonnie is also a proud yoga ambassador for yoga brand, MANDUKA.