Beth Kruger

Here is a video showing Tiger pose with three variations.

The first works the arms and upper back, the second targets the legs and low back, and the third works both of these areas.  The abdominals are also worked in all of these variations so it is a great exercise to practice to support the lower back and will relive pain there.

Try a moving Tiger pose when you become really adept at this and want to try something more challenging.  On an inhale begin in the final Tiger variation with the opposite arm and leg extended, as you exhale, bend the knee in alongside the belly toward the chest, and bend the elbow alongside body making a fist near your shoulder.  Inhale extend, and exhale bend the limbs in toward your belly.  Do several rounds of this.

Any exercises on the hands and knees can be great to help the baby move into the optimal fetal position for birth.  Which is basically head down, spine toward the front of your belly.

Enjoy!