| Second Trimester |
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1. Matsya Kridasan (Flapping Fish Pose)
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How to do?
Lie
on stomach with fingers interlocked under the head. Bend the left
leg sideways and bring the left knee close to the ribs.
Right leg should remain straight. Swivel the arms
to the left and rest the left elbow on the left knee. If this is not
comfortable rest it on the floor. Rest the right side of the head on
the right arm. Relax in the final pose, and after some time, change
sides. Bent knee and head may be supported on a pillow for further
comfort.
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Benefits
Stimulates digestion and removes constipation. Relaxes
nerves of the legs. In later months of pregnancy, lying on the back
may cause pressure over major veins and block the circulation. In
such circumstances, this posture is ideal for relaxing and sleeping.
Also redistributes excess weight around waistline.
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2. Vajrasan (Thunderbolt Pose)
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How to do?
 Kneel
on the floor. Bring big toes together and separate the heels. Lower
the buttocks onto the inside surface of the feet with heels touching
the side of the hips. Place hands on knees, palms down. Back and
head should be straight , but not tense.
Benefits
Enhances digestive functions and can be practices directly after
meals. Relieves stomach ailments like hyperacidity often a trouble
faced during pregnancy. Alters blood flow and nervous impulses in
the pelvic region and strengthens pelvic muscles. Assists women in
labor.
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3. Bhadrasan (Gracious Pose)
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How to do?
Sit
in vajrasan (above). Separate the knees as far as possible, while
keeping the toes in contact with the floor. Separate the feet just
enough to allow the buttocks and perineum to rest on the floor. Try
to separate the knees. Do not strain.
Benefits
Same as vajrasan.
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4. Marjari Asan (Cat Stretch Pose)
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How to do?
Sit
with buttocks on the heels (Vajrasan). Raise the buttocks and stand
on the knees. Lean forward and place the hands flat on the floor.
This is the starting position. Inhale while raising the head and
depressing the spine so that the back becomes concave. Exhale, while
lowering the head and stretching the spine upward. At the end of the
exhalation contract the abdomen and pull in the buttocks.
Head will be now between the arms, facing the
thighs. This is one round. It may be done for 5-10 times .Be careful
not to strain yourself.
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Benefits
This asan improves flexibility of the neck, shoulders and spine.
Tones female reproductive system. Can be safely practiced during
first 6 months of pregnancy.
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5. Hasta Utthanasan (Hand Raising Pose)
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How to do?
Stand
with feet together and arms on the sides. Cross hands in front of
body. Inhale and slowly raise arms over the head, keeping them
crossed. At same time bend head slightly backward and look up at the
hands.
Exhale
and spread arms out to the sides at shoulder level.. Inhale and
reverse the movement, re-crossing the arms above the head. Exhale
and lower the arms straight down in front of the body.
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Benefits
Removes stiffness from the shoulders and upper back. The deep
synchronized breath improves breathing capacity. Influences heart
and improves blood circulation. Whole body, especially the brain
receives an extra supply of oxygen.
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6. Tadasan (Palm Tree Pose)
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How to do?
 Stand
with feet together and arms on the side. Raise arms over the head,
interlock fingers and then turn the palms upward. Place hands over
the head. Inhale and stretch the arms, shoulders and chest upwards.
Raise heels to come up on the toes. Stretch whole body from top to
bottom. Lower heels while exhaling and bring hands on top of the
head. Relax for few seconds and repeat whole round 5-10 times.
Benefits
Helps develop physical and mental balance. Entire spine is stretched
and loosened, helping to clear congestion of the spinal nerves. Also
stretches rectos abdominal muscles keeping them nerves toned.
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7. Kati Chakrasan (Waist Rotating Pose)
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How to do?
 Stand
with the feet about half a meter apart and the arms by the sides.
Inhale while raising the arms to shoulder level. Exhale and twist
body to left. Bring right hand to left shoulder and wrap left arm
around the back. Look over left shoulder. Hold breath for 2 seconds,
inhale and return to starting position. Keep feet firmly on ground
while twisting. Repeat on other side. Do twisting smoothly without
any jerks. Do about 5-10 rounds.
Benefits
Tones waist, back and hips . Induces a feeling of lightness and used
to relieve physical and mental tension.
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8. Utthanasan (Squat and Rise Pose)
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How to do?
 Stand
erect on feet about a meter apart, with toes turned out. Interlock
fingers of both hands and let them hang loosely in front of the
body. Slowly bend knees and lower buttocks. Straighten knees and
return to upright position.
Benefits
Strengthens muscles of middle back, uterus, thighs and ankles.
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9. Meru Akarshanasan (Spinal Bending pose)
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How to do?
 Lie
on right side with left leg on right leg. Bend right arm. Placing
the elbow on the floor. Support head on right palm. Place left arm
on left thigh. Raise the left leg as high as possible, slide the
left hand to the foot and grasp the big toe. Repeat on other side.
Benefits
Relaxes the hamstring, inner thigh and abdominal muscles and
stretches the muscles of the sides of the body rendering them
stronger and flexible.
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