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Women's Health and Pregnancy....course that guides you through pregnancy week by week.
 
Third Trimester

1. Ardha Titali Asan(Half Butterfly 
  How to do?
 

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.

Benefits
It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.
2. Poorna Titali Asan(Full Butterfly)
How to do?

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.

Do not use any force. Repeat upto 20-30 times. Straighten the legs and relax.

Benefits
Tension from inner thigh muscles is relieved. Removes tiredness from legs.
3. Supta Pawanmuktasan (Leg lock pose)
How to do?

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.

Benefits
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.
4. Supta UdarakarshanAsan (Sleeping abdominal stretch pose)
How to do?

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.

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