Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.

Hold the toes  of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.

It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.

Tension from inner thigh muscles is relieved. Removes tiredness from legs.

Lie on the back (base position). Bend the right knee, bringing the right knee up to the chest. Keep the left leg straight and on the ground. Inhale deeply. Holding breath, raise head and shoulders off the ground  and try to touch  the right knee with the nose.

Remain in final position for few seconds. While exhaling slowly, return to the base position. Repeat by bending left leg and keeping right leg straight.

It provides strength to lower back muscles, preparing them for later months when body will have to bear more weight. It massages abdomen and digestive organs enabling removal of wind and constipation- symptoms often occurring in pregnant women.

Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor.

While breathing out lower the legs towards the right, trying to touch the knees on the floor. At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.

Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.

Sit with legs stretched out in front of the body about one foot apart. Interlock fingers of both hands and hold the arms out straight in front of the chest. 

Make large circular  movements over both feet, trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing. Practice 10 times in each direction.

Excellent asan for toning the nerves and organs of pelvis and abdomen preparing them for pregnancy. Useful in regulating menstrual cycle. Also an excellent post natal exercise.

Sit in squatting pose with feet flat on the ground and one and a half feet apart. Clasp fingers of hand and place them on the floor between the feet. Straighten the arms and keep them straight throughout the practice. Elbows should be inside the knees. Imagine the action of chopping wood. Raise arms as high as possible, behind the head, stretching the spine upward. Look up towards the hands.

Make a downward stroke. Expel the breath making an "Ha" sound and removing all air from the lungs. Hands should return towards the feet. This is one round. Practice 5-10 rounds.

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.

This asan improves flexibility of the neck, shoulders and spine. Tones female reproductive system. Can be safely practised during first 6 months of pregnancy.

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.

Tones waist, back and hips . Induces a feeling of lightness and used to relieve physical and mental tension.

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.

Helps develop physical and mental balance. Entire spine is stretched and loosened, helping to clear congestion of the spinal nerves. Also stretches rectus abdomini muscles keeping them nerves toned.

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.

Lie flat on back. Bend knees, place soles of feet flat on the floor with the heels touching the buttocks. Feet and knees may be hip width apart. Grasp ankles with hands. Raise buttocks and arch back backward.

Try to raise the chest and navel as high as possible, without moving feet or shoulders. In final position, the body is supported by the head, neck, shoulders, arms and feet. Hold pose as long as it is comfortable. Release ankles and relax.

Realigns the spine and relieves backache. It massages and stretches the colon and abdominal organs, improving digestion. Tones female reproductive organs and especially recommended for women who tend to miscarry. Should not be done in advanced stages of pregnancy.* Under expert guidance, it has been successfully used to turn the baby when it is a breech presentation.

Kneel on the left knee and place the right foot about 30 cm in front of the left knee. Place the palms of the hands on the floor on either side of the right foot.

Gently slide the right foot forward. Simultaneously support the weight of the body on the hands. Straighten both legs, moving the right foot as far forward and the left as far backward as they will go without strain. In the final position , the buttocks are lowered so that the pelvic floor and both legs rest on the ground in one straight line. Hold position for as long as is comfortable. Repeat asan with opposite leg forward. Note: Very few people will be able to lower the body to final position. Those who cannot may place a cushion or folded blanket underneath the pelvic floor to avoid strain.