Exercise is vital in all stages of life- even when you’re pregnant. And although you may not be able to run 5 miles and do a HIIT workout while pregnant, you can definitely do some stretching. Stretching is a gentle way to keep your heart rate up and get your body moving, without being too intense.

Stretching while pregnant will help keep you relaxed and healthy, but can also help alleviate pain, like backaches and hip pain. You can stretch while watching TV, after a walk, or at random points throughout the day. The benefits of stretching while pregnant go on and on, so try these amazing stretches:

Yogic Squat
This squat is comfortable and relaxing, and strengthens your legs and opens your hips and lower back. Stand with your feet slightly wider than shoulder-width apart, with your toes turned outward. Keep your knees over your toes, and slowly bend your butt down to the ground. Place the palms of your hands together with your elbows on the inside of your knees. Keep breathing comfortably. Hold the position for as long as you can, return to start, and repeat 2-3 times.

Seated forward bend
A classic but productive stretch. It will help relieve tension in your lower back and opens your pelvis. Sit on the floor with your back straight up and your legs out in a V position. Exhale and slowly bend forward and walk your palms out in front of you, going as far as you can. Keep this position for a few seconds, return to start, and repeat 2-3 times.

Seated twist
This position is excellent for lessening tension in the spine. Sit down straight with your legs crossed. Bring your right hand behind you and place your left hand on the opposite knee. Breathe out and twist your body towards your right hand while looking over your shoulder behind you. Hold this position for a few seconds and repeat on both sides 2-3 times.

Child’s pose
This lessens back pain, opens up your knees and lower back, and can even help with nausea and fatigue. Start by kneeling on the floor with your knees wide. Slowly walk your hands out in front of you until your forehead touches the floor. Breathe and hold this position for a few seconds. Walk your hands back to start and repeat 2-3 times.

Simple but effective. This stretch helps relieve back pain and strengthens your lower back. Get on your hands and knees, with your arms shoulder-width apart and knees hip-width apart. Exhale and bring your stomach towards the floor and look up to the ceiling- that is the cow. Inhale and arch your back up to the ceiling and look at the floor- that is the cat. Hold each position for a few seconds and repeat this 2-3 times.