To perform the Bridge Pose in prenatal yoga, lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your feet and lift your hips off the ground, engaging your glutes and core, while keeping your arms flat on the mat, palms facing down, to create a bridge-like shape with your body.  

Benefits of this prenatal yoga pose: 

The Bridge Pose, when practiced safely during pregnancy, offers several benefits for expectant mothers:

1. Strengthens Pelvic Floor Muscles: Bridge Pose helps strengthen the pelvic floor muscles, which play a crucial role in supporting the growing uterus and preparing for childbirth.

2. Relieves Back Pain: This pose can alleviate lower back pain and discomfort commonly experienced during pregnancy by gently stretching and releasing tension in the back muscles.

3. Improves Posture: Bridge Pose encourages better posture by opening the chest and shoulders and countering the tendency to slouch forward as the baby grows.

4. Reduces Swelling: Elevating the hips and feet can help reduce swelling in the ankles and feet, a common pregnancy symptom.

5. Stress Reduction: Practicing Bridge Pose can promote relaxation and reduce stress, helping expectant mothers manage the emotional ups and downs of pregnancy.

6. Prepares for Labor: By strengthening the core and pelvic muscles, Bridge Pose can help prepare the body for labor and delivery, making the process more manageable.