Yoga for Pregnancy

Kneel on mat. Widen feet, support body weight with hands, and lower buttocks onto folded blanket or pillow.

Stretch feet straight back and bring knees closer together. Adjust height under buttocks if necessary. If buttocks touch floor easily, remove pillow.

Inhale, interlock fingers, and lift chest. Exhale and stretch arms overhead with palms facing toward ceiling. Extend arms upward from shoulder blades. Maintain straightness of spine and lift upward from lower back.

Lower arms to sides. Widen knees, bend forward, place folded forearms on floor and rest with head on forearms. After releasing pose, straighten and extend both legs. 

This pose stretches thighs and helps relieve indigestion. 

Place stack of blankets or firm pillows behind back. Kneel on mat. Separate feet, support weight of body with hands, and lower buttocks carefully between heels onto pillow. Adjust height under buttocks for comfort.

Squeeze knees closer together and stretch feet straight back alongside hips. Lean back and rest lower forearms on pillows. Look straight ahead.

To lengthen lower back, press down firmly on pillows, elongate spine, and lift chest. Concentrate on expanding rib cage with each breath.

To release, sit upright, bend forward, lower forehead onto folded arms, and rest. Sit up and extend legs.

This posture helps improve breathing, and stretches muscles of insteps, front thighs, and chest.

For a first trimester student with front thigh flexibility. 

Arrange pillows to form a wedge shape. Kneel with back to pillows, separate feet, support body weight with hands, and lower buttocks onto mat.

Stretch feet straight back alongside hips and squeeze knees closer together. Place narrow edge of pillow wedge to tailbone. Lower spine onto pillows, support head with small pillow, and relax arms on mat.

Close eyes and deepen breath. Concentrate on expanding chest with each breath. To release, press down with hands, lift chest, and sit upright. Bend forward and rest forehead on folded arms. Sit up and extend legs.

This pose stretches front thighs and improves digestion. 

For a first trimester student with front thigh flexibility. 

Arrange pillows to form a wedge shape. Sit with back to pillows and legs extended. Fold left lower leg straight back with foot alongside hip. Align pillows to tailbone.

Recline and rest spine on pillows, support head with small pillow, and relax arms on mat. Extend and straighten right leg. Right toes and knee face ceiling. Or right knee may be bent and sole of right foot placed on mat.

Relax left thigh and spine. Expand rib cage sideways with each breath. To come up, press down with forearms, lift chest, and sit upright. Reverse pose, bend right leg back, straighten left, and recline. Release and extend both legs.

This pose alternately stretches front thigh muscles. 

Stand behind chair. Hold top of chair back for support with left hand. Shift weight onto straight left leg. Bend right knee and lift foot toward buttock. Hold in- step of right foot with right hand.

Inhale and lift chest. Exhale, tuck tailbone under, and tighten left thigh muscles. Bend elbow and pull right foot closer to right buttock to stretch thigh muscles. Right kneecap faces floor. 

Release right foot and lower leg. Reverse pose, hold chair with right hand, bend left knee, and hold left foot. After completing both sides, stand upright, hold onto chair back, and breathe normally.

This pose aids balance, strengthens straight leg, and stretches front thigh muscles of bent leg.

Place chair to wall. Kneel on mat with left knee on pillow. Lift right knee and place right foot on mat with toes under chair. Right shin and thigh form right angle. 

Align right knee or shin with front edge of chair seat. Press down on chair seat, lift chest, and elongate spine.

Lift front hipbones vertically and move tailbone downward towards floor. While maintaining lift of chest and tuck of tailbone, slide left knee slightly backward. Stretch will be felt in center of thigh muscles.

Change legs, placing right knee on pillow, and left knee to edge of chair seat. Re- lease and sit on mat in comfortable cross-legged pose.

This pelvic tilting pose stretches groin and thigh muscles. 

Kneel on mat with right knee on pillow. Lift left knee, extend lower leg forward, and place sole of left foot on mat. Left thigh and shin form a right angle.

Place hands on hips and lengthen lower back by tucking tailbone under and lifting front hipbones. Inhale and lift top chest and elongate spine. Exhale and gradually bend left knee straight forward.

Keep tailbone tucked to restrict stretch to front thigh and groin muscles. Gently increase stretch with each breath. Interlock fingers behind back and extend arms. 

Reverse pose, placing left knee on pillow, and right foot on floor. Release and rest in comfortable sitting position. 

This pose stretches groin and thigh muscles. 

Sit on mat with legs outstretched. Bend right knee and fold right lower leg straight back with foot alongside hip.

 Elevate left buttock with pillow and straighten left leg. To increase stretch in ham- strings, tighten left front thigh muscles, extend left heel, and stretch toes toward ceiling.

Place hands on floor alongside hips and lift chest. Bend forward slightly from hips keeping back straight. Concentrate on upward lift of spine and maintenance of normal spinal curves. 

Reverse pose, bend left lower leg back, and straighten right leg. Release and extend both legs. 

This pose stretches hamstring muscles of one leg while stretching front thigh muscles of other leg.

Sit in front of chair placed on mat. Bend right knee and fold right lower leg straight back with foot alongside hip.

Elevate left buttock with pillow and extend left leg under chair. Pull chair closer until foot touches lower rung. Tighten left front thigh muscles to stretch ham- strings.

Hold chair seat or sides of chair back firmly. Bend forward from hips and elongate spine. Raise hands higher up chair back and stretch chest forward. Intensify stretch of left leg by extending heel under chair rung. 

Reverse pose, bend left lower leg beside hip, and straighten right leg. Release and extend both legs.

This pose elongates spine and alternately stretches front thigh and hamstring muscles.

Sit on small pillow 2 to 3 feet from wall. Bend left knee and fold left lower leg back with foot alongside hip.

Lean back onto palms. Lift right leg and place right foot onto wall. Inhale, elongate spine, and lift chest. Exhale and tighten front thigh muscles of right leg on wall.

Adjust distance from wall to increase or decrease stretch in legs. Maintain normal spinal curves by adjusting torso forward or backward. Extend heel on wall and flex toes.

Lower leg from wall and reverse pose. Bend right lower leg beside hip, and place left foot on wall. Release pose.

Elevating legs on wall reduces fatigue and may prevent swelling and leg cramps. Front thigh stretching also prevents thigh cramps by increasing circulation.