Folks are bending over backward to practice yoga these days--literally. Now yoga and wellness centers across the country offer this ancient spiritual discipline in a modified form that addresses the needs of mothers-to-be.

You'd think a pregnant belly would get in the way of yoga's pretzel-like moves; in fact, yoga is an ideal exercise for expectant mothers. In addition to offering safe, low-impact moves--most postures are done standing, seated or kneeling--pregnancy yoga also strengthens the muscles and nerves used in childbirth.

A typical class includes the bending and stretching postures called asanas, as well as meditation and deep relaxation.

Postures like squats, which help open the pelvis for birth, and the cat, which alleviates tension in the back--a big issue for pregnant women. (M.D.'s advise that after your twentieth week you avoid exercises in which you lie on your back.) Simple toe stretches can improve circulation in the feet. And the breathing exercises that are crucial to yoga help you relax.


WORKING IT OUT: TWO MAMA MOVES

1. Modified Cobra: Start with your feet a comfortable distance apart while holding your hands behind your back. Inhale and let your head drop back. Stay in this position for a moment while breathing. Inhale again and push your chest out while arching your back and pulling your arms back. Hold. Continue to inhale while pushing your hips forward and pulling your arms back. Return to the starting position.

2. The Cat' Start on all fours with shoulders over your wrists and feet hip's width apart. Straighten one leg and lift it from the floor while you raise your head. Hold and breathe normally. Exhale and bring leg down slowly to the starting position. Now raise the same leg again, but this time bend it. Take a few breaths. On the exhale, return to all fours and repeat with other leg.