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1. |
Ardha
Titali Asan(Half Butterfly |
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How
to do? |
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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.
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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.
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Benefits |
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It is an excellent
practice for loosening of hip and knee joints, which shall enable
faster delivery. |
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2. |
Poorna
Titali Asan(Full Butterfly) |
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How
to do? |
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Sit with
legs outstretched. Bend the knees and bring the soles
of the feet together, keeping the heels as close to
the body as possible. Fully relax the inner thighs.
Clasp the feet with both hands. Gently bounce the knees
up and down, using the elbows as levers to press the
legs down.
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Do not
use any force. Repeat upto 20-30 times. Straighten the
legs and relax.
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Benefits |
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Tension from inner
thigh muscles is relieved. Removes tiredness from legs. |
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3. |
Supta
Pawanmuktasan (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. Remain in final position for
few seconds.
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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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4. |
Supta
UdarakarshanAsan (Sleeping abdominal stretch pose) |
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How
to do? |
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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.
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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.
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Benefits |
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Removes constipation,
improves digestion. Relieves stiffness and strain of spine caused
by prolonged sitting. |
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