| 1. |
Supta
PawanmuktaAsan(Leg lock pose) |
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How
to do? |
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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.
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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.
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Benefits |
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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.
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| 2. |
Matsya
Kridasan(Flapping fish pose) |
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How
to do? |
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Lie on
stomach with fingers interlocked under the head. Bend
the left leg sideways and bring the left knee close
to the ribs.
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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 |
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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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| 3. |
Vajrasan(Thunderbolt
pose) |
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How
to do? |
|
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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.
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Benefits |
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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 labour.
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| 4. |
Bhadrasan(Gracious
pose) |
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How
to do? |
|
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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.
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Benefits |
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Same as vajrasan. |
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| 5. |
Marjariasan(Cat
stretch pose) |
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How
to do? |
|
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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.
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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 |
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This asan improves
flexibility of the neck, shoulders and spine. Tones female
reproductive system. Can be safely practised during first
6 months of pregnancy.
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| 6. |
Hasta
Utthanasan(Hand raising pose) |
|
How
to do? |
|
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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.
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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 |
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Removes stiffness
from the shoulders and upper back. The deep synchronised 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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| 7. |
Tadasan(Palm
tree pose) |
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How
to do? |
|
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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.
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Benefits |
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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.
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| 8. |
Katichakrasan(Waist
rotating pose) |
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How
to do? |
|
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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.
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Benefits |
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Tones waist, back
and hips . Induces a feeling of lightness and used to relieve
physical and mental tension. |
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| 9. |
Utthanasan(Squat
and raise pose) |
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How
to do? |
|
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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.
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Benefits |
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Strengthens muscles
of middle back, uterus, thighs and ankles. |
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| 10. |
Meru
Akarshanasan(Spinal bending pose) |
|
How
to do? |
|
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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.
|
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Benefits |
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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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