If you rely solely on media stories, you’d think all births are one big horror story. And while it’s true that labor and delivery can be difficult, they don’t have to be. If you’re planning on getting pregnant soon, or you’re having your baby soon, there’s so much you can do to prepare for a smooth and happy birth. And these 11 prenatal yoga poses can help.

Latham Thomas is a doula and prenatal yoga teacher, and she recommends yoga to all of her expectant clients. It’s her way of helping them enjoy a healthy pregnancy and what she calls a “blissful birth”.

You can do all 11 yoga poses together in one “Mama Glow” sequence, or you can incorporate them into your current yoga routine.

Bound Angle (Baddha Konasana)

Source: www.theyogaposes.com

Benefits: Tone and strengthen the muscles activated in labor

Cat Cow (Marjaryasana and Bitilasana)

Source: www.asmy.org.au

Benefits: A good chest and lungs opener to support easy breathing during labor

Downward Dog (Adho Much Svanasana)

Source: www.yogauonline.com

Benefits: Stretches, tones and improves hip flexibility

Downward Dog Pliés

Source: www.thehealthsite.com

Benefits: Tones thighs and while also stretching hamstrings

Extended Child’s Pose (Balasana)

Source: www.gaia.com

Benefits: Helps to calm the mind and relieve stress

Standing Cat Cow

Source: www.mindbodygreen.com

Benefits: Supports a strong spine and strengthens back muscles

Goddess Squats (Utkata Konasana)

Source: www.popsugar.com

Benefits: Helps final stages of delivery by strengthening pelvic floor and thigh muscles

Warrior II (Virabhadrasana II)

Source: www.everydayhealth.com

Benefits: Relieves lower back and sciatica pain, while also making you feel like a girl boss

Sacred Triangle Pose (Trikonasana)

Source: www.yoganatomy.com

Benefits: Representative of fertility, triangle pose opens hips and boost your stamina

Pigeon Pose (Eka Pada Rajakapotasana)

Source: www.yogaasan.com

Benefits: This is an excellent way to open hips and groin

Supported Bridge Pose (Setu Bandha Sarvangasana)

Source: www.doctorbabu.com

Benefits: This pose focuses on the uterus while also reducing feelings of anxiety, fatigue, stress and mild depression