Pregnancy is a beautiful journey, but it also comes with its fair share of physical challenges—especially as the big day (labour!) approaches. If you're an expecting mother looking to build endurance, boost your strength, and prepare your body for labour in a gentle and mindful way, prenatal yoga could be your best friend.
Among the many forms of prenatal yoga, one series stands out when it comes to building stamina and resilience—Keep-Ups. These simple yet effective endurance exercises not only prepare you physically for labour but also help balance emotions and promote a calm, focused mind.
Let’s explore what these Keep-Ups are, why they matter, and how you can safely practice them during pregnancy.
What Are Keep-Ups in Prenatal Yoga?
Keep-Ups are a series of repetitive movements practiced in prenatal yoga (especially in Kundalini yoga traditions), designed to build endurance, willpower, and mental strength. The idea is simple: choose a movement and keep doing it for a set amount of time, usually ranging from 1 to 5 minutes. It may sound easy, but it’s more challenging than it looks—especially when your arms, legs, or core start to shake!
The real magic of Keep-Ups is that they mirror the endurance and focus needed during labour. They teach you how to breathe through discomfort, stay calm under pressure, and push through with strength and grace.
Benefits of Keep-Ups During Pregnancy
You might be wondering: Why should I add Keep-Ups to my prenatal routine? Here’s why these exercises are worth your time:
1. Build Labour Endurance
Labour can last for hours. Keep-Ups help train your body and mind to withstand physical exertion over time. They mimic the strength and patience you’ll need during contractions and delivery.
2. Improve Breath Control
Conscious breathing is central to both yoga and childbirth. Keep-Ups teach you how to sync movement with breath, helping you develop better control over your breathing, which becomes essential during labour.
3. Strengthen Muscles
Most Keep-Ups involve the arms, legs, back, and core—all the muscle groups you’ll rely on during labour and delivery. Practicing these movements helps keep your body toned and strong without putting strain on your joints.
4. Increase Mental Resilience
It’s not just a physical practice. Keep-Ups are also a mental game. They challenge you to push past self-imposed limits, teaching you to stay calm, centered, and confident when the going gets tough.
5. Support Hormonal Balance
Gentle, repetitive movements in yoga help regulate your nervous system and hormones. This can improve your mood, reduce anxiety, and promote better sleep—something every expecting mother needs.
Important Tips Before You Begin
Before jumping into these exercises, here are a few things to keep in mind:
1. Always consult your doctor or midwife before starting a new workout.
2. Listen to your body. If something doesn’t feel right, pause and rest.
3. Stay hydrated.
4. Practice on a comfortable mat with enough space around you.
5. Wear breathable clothing that allows free movement.
Let’s Dive Into 5 Amazing Keep-Ups for Pregnancy
1. Arm Lifts – Power Up for Labour
How to Do It:
1. Sit cross-legged or on a chair with a straight spine.
2. Raise both arms straight out to the sides at shoulder level.
3. Keep the arms parallel to the ground and hold the position for 1 to 3 minutes.
4. Breathe long and deep through your nose.
5. When finished, slowly lower the arms and relax.
Why It Helps:
This move strengthens your arms and shoulders and builds mental endurance. It mimics the sensation of “holding on” through intense moments during labour.
2. Leg Raises – Core & Hip Strengthener
How to Do It:
1. Lie down on your side or back (if in your second trimester, lie on your left side).
2. Slowly raise one leg and lower it with control, repeating for 1 minute.
3. Switch sides and repeat.
Why It Helps:
Strengthens your pelvic muscles and improves lower body circulation. Strong legs and hips help with various birthing positions and ease pushing.
3. Cat-Cow with Arm Extension
How to Do It:
1. Come to an all-fours position (hands under shoulders, knees under hips).
2. Inhale as you arch your spine (cow pose).
3. Exhale as you round your back (cat pose).
4. Add arm movement: Extend one arm forward with each inhale.
5. Continue for 2 to 3 minutes.
Why It Helps:
Improves spine flexibility, strengthens arms, and relieves tension in the back—common pregnancy discomforts. It also encourages breath awareness.
4. Shoulder Shrugs
How to Do It:
1. Sit comfortably with your spine tall.
2. Inhale and lift your shoulders up toward your ears.
3. Exhale and release them down.
4. Continue for 1 to 2 minutes at a rhythmic pace.
Why It Helps:
Releases neck and shoulder tension while gently improving endurance. It’s a great option when you need a quick pick-me-up.
5. Arm Circles – Boosting Circulation and Focus
How to Do It:
1. Stand or sit with arms extended sideways.
2. Begin making small forward circles for 1 minute.
3. Reverse the direction and circle backward for 1 minute.
Why It Helps:
This one’s a classic! It tones your shoulders and upper arms and builds the determination needed for long moments in labour. It also enhances blood flow and energy.
Cool Down: Don’t Skip It
After doing any Keep-Ups, always cool down with some gentle stretching and deep breathing. Consider ending your session with a few minutes of quiet meditation or lying in Side-Lying Savasana (resting on your side with a pillow between your knees). This calms the nervous system and gives your body the rest it deserves.
Can Keep-Ups Really Help During Labour?
Absolutely. Many women who practiced prenatal Keep-Ups reported feeling more in control during labour. The movements condition your body while also preparing your mind to face labour’s unpredictability with courage and calm.
It’s not about creating a pain-free birth. It’s about creating a more **aware, connected, and empowered experience**. And these little daily efforts add up.
Final Words of Encouragement
Pregnancy is not about being perfect. It’s about staying connected to yourself, your baby, and your inner strength. Keep-Ups are a wonderful, mindful way to do that.
So next time you feel like skipping movement, try just one or two Keep-Ups. Put on some calming music, breathe deeply, and tune in. Even five minutes can change your energy and uplift your entire day.
You’ve got this, mama!