Kathy Duke: Hi! My name is Kathy Duke, I teach prenatal yoga at the Health Advantage Yoga Center in Herndon, Virginia. Today, we are doing prenatal yoga. I am going to teach you how to do a Warrior II pose. Remember, to consult with your doctor or health care practitioner, before starting yoga or any other form of exercise.

Lets begin in mountain pose. Aligning the feet below your hips, let the spine stretch upwards and gently move the shoulders back to open your chest to receive your breath.

On an inhale, take the legs out to a comfortable distance, usually two-and-a-half to three feet apart. We are going to turn our left leg in, moving from the top of the thigh, so the foot is at an angle and the right toes extend all the way out.

On an inhale, take your arms up to shoulder height, letting the shoulders face forward, stretching the arms out evenly. Let your right knee bend so the knee extends over the ankle, keeping the shin vertical.

Press down evenly into your front and your back leg and feel how the spine extends as it rests between each hip. Warrior pose is an energizing pose, strengthening both the arms and the shoulders.

You can stay here for as long as four to six full breaths and on an exhale release your arms. Let your feet turn so that they are parallel to the front edge of your yoga mat and turning your right leg inward from the thigh, left toes move all the way out so they point straight ahead.

Inhale, lift the arms to shoulder height and as you exhale, extend your left knee keeping the shin vertical. On an inhale, move the breath down the back body.

Exhaling, feel the lower back gently released keeping the legs steady. After four to six breaths, let the arms released, straighten your front knee and step the feet together. That is how we do Warrior II pose.

Next, I am going to show you Triangle pose.