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Exercises during Pregnancy

 

THE BRIDGE POSE
To strengthen the leg muscles, especially the inner thighs, which helps you to support the extra weight of your baby as the pregnancy progresses. This will bring awareness and energy to the whole area.

INSTRUCTIONS:
Place your feet flat on the floor near your buttocks, about hip-width apart. Stretch your arms alongside your baby; palms down, for support. Breath in and raise your pelvis off the floor. Breath deeply a few times in this position. Slowly lower your buttocks to the floor on a long breath out. Repeat several times.

TAILOR'S SITTING POSE
Tailor sitting strengthens the back and makes your things and pelvis more flexible. It will improve, the soles of your feet together, and your heels close to your body. Once this position feels easy & natural you can meditate & practice Deep breathing.

HIP AND KNEE CIRCLES
To loosen tightness in the hip joints, can relieve cramps in the groin and increase the circulation of blood around the abdomen and pelvis.

INSTRUCTIONS:
Place yourself in the cat pose, with your weight evenly distributed and your back and head held firmly in line. Raise your left keen from the floor, keeping it bent at a right angle, and move it around in small circles parallel to the floor so that you are rotating the hip joint. After circling clockwise and anti-clockwise, repeat this sequence of movements on the right side.

MANUAL BACK STRETCH
To reduce compression and create space and comfort through a gradual deepening of the breath.

INSTRUCTIONS:
Your helper needs to be in a firm, comfortable position, where they do not strain their own back. He or she extends their hands so their fingers trace light pressure on either side of your spine as you breath out. They release pressure on each in-breath. Your partner should avoid direct pressure on the spine and check what feels best for you.

 
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