Yoga resembles an otherworldly course to a casual personality and sound body.In times of pregnancy, when women are battling mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems; prenatal yoga exercises, techniques and postures ease all such conditions. Prenatal yoga is the best for mother and child care.
Vakrasna (Twisted pose)
- Sit erect with feet stretched in front (parallel).
- Inhale and raise your arms at shoulder level, palms facing down.
- Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees.
- Inhale and come back to original position maintaining your hands shoulder level and parallel to each other.
Utkatasana (Chair pose)
- Strengthens thigh and pelvic muscles
- Stand erect with feet 12 inches apart. Keep your feet parallel to each other.
- Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously.
- Exhale slowly; sit in squat pose, on your toes. If not comfortable standing on your toes, stand normally keeping feet flat on the ground.
- Keeping your hands in the same position, inhaling, get up slowly and stand on your toes.
- Exhale, hands down and heels down simultaneously.
Konasana (Angle pose)
- Stand erect with feet 24 inches apart. You can do this asana with the support of wall.
- Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend side-ward towards your left.
- Exhale and come back and put your hand down.
Paryankasana (Ham’s pose with one leg)
- Strengthens abdominal, pelvic and thigh muscles.
- Lie down on your back. Straighten your legs. Keep your knees together.
- Now, fold your right leg in the knee at the side of your posterior. Breathe normally.
- Hold the position as long as you’re comfortable and repeat the same on other side. Straighten your leg.
Hast Panangustasana (Extended hand to big tow pose)
- Strengthens pelvic and thigh muscles
- Straighten your legs. Keep your body in one line.
- Your hands in T-position, palms facing down.
- Slide right leg towards your right side. Don’t try very hard. Hold toe with your right hand if possible.
- Sliding your leg come back to original position.
Parvatasana (Mountain pose)
- Improves body posture, relief in backache
- Sit straight and while inhaling, raise your and join palms in ‘Namaste’ position. Keep your elbows straight. Hands are close to your ears.
- Hold the position for a few moments and return to ordinary position again.
- Repeat 2-3 times.
Yastikasana (Stick pose)
- Corrects posture, body gets stretched, relieves body tension
- Lie down on your back. Straighten your legs. Keep your body in one line. Knees and feet are together. Feet point upward. Hands rest on the sides.
- Inhale and raise your hands; rest them on the floor and stretch upward. Push your toes out simultaneously.
- Breathe out, raise your hands and come back into typical position.