NOBODY ever said giving birth was easy. In fact, admits midwife Chris Warren, it is 'hard labour'.

As with any other form of hard labour, the more prepared you are for it, the better. Attending ante-natal courses and ensuring you have a good diet and healthy lifestyle during pregnancy are advised.

But it also helps, Chris says, to be reasonably fit - and mentally as well as physically prepared.

For some people, she says, Yoga could be the ideal preparation for labour and birth.

Chris, who runs her own midwifery service Yorkshire Storks and offers classes in yoga for pregnancy, said: "Giving birth is hard labour. The fitter you are, the better. Yoga does make you fit, but in a more subtle way. It appeals to people who won't go jogging."

Yoga also helps with concentration, Chris says: and certain yoga poses can help the baby settle into a good position inside the mother's body for birth.

Sandra Jordan, in her book Yoga for Pregnancy, suggests 92 poses particularly chosen for pregnancy. Some are suitable only for the earlier stages of pregnancy: but others can be continued throughout pregnancy and following birth too.

Practising yoga, she says, helps develop a strong, supple body and the ability to breathe deeply and relax completely: all important to help you prepare for the demands of labour.

Anna Semlyen is expecting her first child at the age of 30. She has been practising yoga ever since she broke her leg in 1992 and used it to help her rehabilitation afterwards. Now a full-time yoga teacher, she intends to continue practising yoga right through her pregnancy - and beyond.

Too much exercise, Anna says, is about image: how you look. Yoga isn't. Exercise probably isn't the right word to describe yoga at all - it implies movement and activity where yoga, Anna says, is more about 'moving into stillness'.

"The word yoga means 'union of mind, body and spirit'," she said. "It's more about who you are and what you're doing with your life. It's not just about stretching but also about breathing, concentrating and visualising as well. Practising yoga makes you healthier and calmer. It's about stilling the mind."

We asked Anna, with the help of her midwife Chris, to demonstrate a few safe and simple yoga poses that can help during pregnancy.

The Cat Stretch

KNEEL on floor with knees directly under hips and hands in line with shoulders. Look straight ahead.

While inhaling, look up, lift buttocks and lower back slightly. While exhaling, look down, tuck buttocks under and allow back to round upward. Repeat five times.

Excellent for flexing and stretching the back and relieving back pain. Also helps ease the baby into the best position for giving birth.

Cobbler Sitting

SIT on small pillow or folded blanket. Bend knees outward and press soles of feet together. Hold ankles and draw feet in as close as possible to pelvic floor. Place palms on inner thighs. As you exhale, press thighs gently down toward the floor to increase inner thigh stretch.

Increases hip flexibility, stretches inner thigh muscles and is a comfortable position during labour.

Braced Triangle

WITH left foot pressed to wall, widen legs three to four feet apart. Turn right foot out 90 degrees. Press in with right hand at top of right thigh, tilt pelvis, and stretch upper body sideways to right. Brace right hand on calf or shin. As you exhale, stretch left arm vertically, rotate left arm and shoulder upward and look towards right hand. Breathe normally. Relax pose, change legs and stretch to left.

Strengthens legs, elongates spine and stretches outer hip and inner thigh muscles.

Twisted Triangle

STAND with feet a leg-length apart. Turn the left foot out 90 degrees and the right foot in 45 degrees. Place your leftt hand behind your back and your right hand in front. As you breathe out turn to face the left. Breathe in, and on your next outbreath fold forward gently over the left leg.

Good for the abdomen and for stretching the hips.

u It is advisable to check with your midwife or GP first before undertaking a programme of activity such as yoga.

When practising yoga, Chris and Anna advise, don't force yourself: be gentle with your body.

There are a number of yoga for pregnancy classes available in North Yorkshire. Anna Semlyen's classes are currently full, but new classes will start in September. Contact 01904 654355.

Yoga instructor Jane Reed runs classes at her own home in York: contact 01904 423340. Classes are also run at the Galtres Centre in Easingwold (tel 01347 822472) and Chris Warren runs classes at Cundall between Boroughbridge and Thirsk. Contact 01423 360460.

PICTURE: LIMBERING UP FOR LABOUR - midwife Chris Warren shows Anna Semlyen how to do the Braced Triangle.