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Hip Opening Asanas for Pregnant Women by Yoga Expert, Kino MacGregor

Kino MacGregor is an author and one of the youngest certified yoga teachers in the Ashtanga yoga tradition. She is one of only a few yogis to have earned a certificate in India directly from founder K. Pattabhi Jois. Producer of six Ashtanga Yoga DVDs, writer, vlogger, world traveler, she is co-founder of Miami Life Center (

According to Kino in her interview with Women Fitness “Pregnant women can benefit from hip openers like Baddha Konasana and Malasana. These two asanas help open the hips and release pressure on the lower back.” 

Yoga Asanas by Kino to Help Open the Hips

Baddha Konasana (Cobbler’s Pose)

During pregnancy your body produces relaxin, a hormone which naturally relaxes and stretches your connective tissues in readiness for labour, therefore to ensure there is less strain and over stretching whilst in this pose, bring your feet away from your perineum to make a larger diamond shape.

Malasana (Hip-opening Squat)

This pose helps to open up the hips and is a great pose to practise Kegel exercise and pelvic awareness exercises as well as the birthing breath and breath for labour. The squatting position of Malasana works on the quadriceps, hamstring, gluteal, and calf muscles of the legs and also helps strengthen the lower back and core.

(It is advised not to practice deep or unsupported squats after week 34 of pregnancy or once the baby’s head is engaged).

Check out Kino MacGregor’s interview on Women Fitness at

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