pregnancy exercises-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 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 up to 20-30 times. Straighten the legs and relax.




Benefits

Tension from inner thigh muscles is relieved. Removes tiredness from legs

3. 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.


4. Chakki Chalan Asan (Churning the Mill Pose)

How to do?


Sit with legs stretched out in front of the body about one foot apart. 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.