This asana opens up your hips and inner thighs, and removes tension
from the inner thigh area. In addition, it stretches your knees and
groin area. It is one of the most beneficial pregnancy poses and if
done consistenly right from the first trimester, it will almost certainly ease childbirth to a great extent.
Sit on a mat with your legs stretched out in front. Holding your ankles, pull both legs as close inwards as you can, so your heels
touch your pelvic area. Gradually, push your knees down outwards. You
can push your knees down using your elbows if you like, because you
will still be clasping your ankles with your plams. Ideally, your knees
should touch the mat, but you will not be able to do this unless you
have enough practice. Bounce your knees up and down around 15 to 20
times, pushing them as far down as possible, as is comfortable.
You can prepare for this asana one leg at a time,
working on loosening inner thigh muslces first. Stretch your right leg
straight out, and bend the other leg so the ankle of the left leg is on
the right leg's thigh. Hold the ankle with one arm, and with the other
arm push the knee of the left leg down, until it touches the mat. Then,
lift it up and push it down again. Be slow and gentle, and do not
strain or you may tear a ligament. Repeat this up-down movement 15 to
20 times for each leg.
Squats or Utthanasan
Keep your feet around three feet apart, with both heels facing
inwards and toes facing outwards. Interlock your fingers, and let your
hands hang down in front of you. Gradually squat, lowering your
Keep your feet flat on the floor. Do not raise the heels. Stay down for
a few seconds, and stand up again. Repeat around 15 to 20 times.
28-year-old Madhuri did 50 such squats every single day during her
first pregnancy, with the result that she had just a 3 hour labour and
an incredibly easy delivery.
This is similar to the position adopted by housecleaners when
they sweep the floor, which is why sweeping floors is actually
Cat Stretch Pose or Marjari Aasana
Start this aasan with the Vajrasana pose, where you sit with your buttocks on your heels. Raise your buttocks off your heels
and bend forward, leaning on your palms. You are now on all fours. Move
your feet slightly to the sides, so they are around a foot or shoulder
that you are on all fours, inhale, raising your head and pushing down
the arch of your back. Your back is now concave. Then, inhale, and roll
your head down between your arms, pushing your back upwards.
After exhaling, contract your stomach by pulling the navel up towards
the spine. Pull in your buttocks as well.
This is one round. Repeat this six times. This aasan strengthens your
neck, shoulders and spine, which is why it is also very good for the posture. In addition, it tones up the entire reproductive system, and is very beneficial for women before, during and after pregnancy.
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