Essay Exercises During Pregnancy

3378 Words Nov 12th, 2012 14 Pages
EXERCISES DURING PREGNANCY
First 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
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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.

Benefits
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. 5. Kashta Takshan Asan (Chopping Wood Pose)
How to do?
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.
Benefits
It loosens the pelvic girdle and tones the pelvic muscles.
6. Marjari Asan (Cat Stretch Pose)
How to do?
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

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