Author: Sahed

Sit on mat or rug with legs outstretched. Elevate buttocks with pillow if necessary. Bend right knee and place sole of right foot against inner left thigh.

Extend and straighten left leg on mat. Place strap around ball of left foot. Hold strap with both hands.

Inhale, lift chest, and elongate spine. Exhale, pull back on strap, extend heel, and bend forward from hips. While stretching torso forward, maintain normal curves of spine. If necessary move hands down strap closer to foot.

To reverse pose, bend left knee, and extend right leg. After stretching both legs, rest in a cross-legged position.

This pose strengthens back muscles and stretches calf and hamstring muscles.

Stand with back to wall. With heels 6 inches from wall, separate parallel feet 10-12 inches. 

Bend forward from hips and place strap under soles of feet. Straighten both legs, stretch buttock bones toward ceiling, and tighten front thigh muscles.

Inhale, pull up on strap with both hands, and straighten elbows. Exhale, push buttock bones to wall, stretch chest forward, and elongate spine. Maintain normal spinal curves and rotate pelvis to bend forward. 

When spine is lengthened, release strap, bend knees, press lower back to wall, and relax leaning on wall. 

This pose relieves heaviness of uterus, stretches hamstring muscles evenly, and strengthens back muscles.

Sit on rug or mat with both legs extended. Elevate buttocks with pillow. Feet may be separated.

Place strap around balls of both feet. Hold strap evenly with both hands. Sit up- right and look straight ahead. 

Inhale, lift top chest, and elongate spine. Exhale, pull back on strap, extend heels, and bend forward from hips. While stretching torso forward, maintain length of spine. If necessary move hands down strap closer to feet.

With each exhalation entire upper body rotates forward over hip joints. Feet may separate to accomodate growing uterus. To release, bend knees, sit in comfortable cross-legged position, and relax. 

This position stretches hamstrings and strengthens back. 

Sit on mat in front of chair. Elevate buttocks with small pillows or rolled blanket. 

Extend both legs under front chair rung. Hold sides of chair and draw chair closer until soles of feet touch back rung of chair. If necessary for comfort, separate feet a few inches apart.

Inhale, straighten arms, lift chest, and elongate spine. Exhale, extend heels, and draw toes toward knees. To increase stretch in hamstrings, bend forward from hips and hold back of seat or reach higher up on chair.

To release, bend knees, sit in a comfortable cross-legged pose, and rest forehead on pillows placed on chair seat.

This pose strengthens back and stretches hamstrings.

Sit on pillow or folded blanket facing wall. Widen legs and extend heels to wall. Place hands on floor behind hips, press down, elongate spine vertically, and stretch legs sideways. Keep knees and toes facing upward.

Place hands high up on wall. Press legs down, lift top chest and sides of body, and bend forward at hips. With each exhalation, extend spine and relax shoulders. Widen legs if pose becomes too easy. Press backs of knees firmly to floor.

To release, place hands on floor, ease away from wall, and rest in a comfortable cross-legged position with back to wall.

This pose stretches inner thigh muscles and increases circulation in pelvic region.

Sit on small pillow on floor in front of chair. Widen legs and place chair between legs a comfortable distance from abdomen. Rest forearms on chair seat. 

Press legs firmly into floor and extend heels. With each exhalation, press down with forearms, lift chest and stretch spine vertically.

Close eyes, relax face muscles, and breathe slowly and evenly. For further relaxation, place a pile of pillows on chair seat, move chair slightly backward, bend for- ward, and rest forehead and folded arms on pillows.

To release, move chair, and sit in a comfortable position. 

This posture provides a gentle inner leg stretch. It is especially appropriate during the third trimester. 

Sit on folded blanket or pillow. Widen legs sideways, extend heels, lift kneecaps, and tighten front thigh muscles.

 Place hands on floor alongside hips. Press down with fingers, raise chest, and actively extend legs.

Concentrate on expanding chest with each breath. If stretch becomes too easy, gradually widen legs. Keep backs of knees pressed firmly to floor.

To release, place hands behind back, ease hips backward, bend knees, and gently bring legs together. Rest in a comfortable cross-legged sitting position.

This posture stretches inner thigh muscles and lifts and expands chest. 

Sit on rug or mat. Widen legs sideways, extend heels, lift kneecaps, and contract front thigh muscles. Press legs firmly down into mat, and stretch toes upward.

Lift sides of body and rotate forward at hips. Move spine as one unit by tilting top front pelvis forward. Legs remain firm as pelvis rotates forward in hip sockets.

Stretch arms forward on floor. Press down with palms and extend breastbone forward. Use straight arms to control forward movement. With each exhalation stretch legs and elongate spine.

To release, sit upright, and gently bring legs together. 

This pose stretches leg muscles and increases mobility of hip joints.