| Asanas |
Images |
How to do |
Benefits |
| Pregnancy Sit Up |
 |
Lie on your back, feet flat on the floor
close to your buttocks, and clasp your hands behind
your neck. Inhale and lift up the head and shoulders
and twist to the left. Exhale as you go down. Repeat
twisting to the right side. |
- Keeps the abdominal muscles strong without strain.
When these muscles are exercised, help to hold the
baby correctly in position.
|
| Modified Child's Pose |
 |
Sit on the floor with knees wide apart and resting
on the floor. Bend forward. Join your hands together
and put them on the floor and rest your on them. |
- Helps to open pelvic area.
- Also gives you a comfortable resting pose and
a gentle forward bend.
|
Modified
Forward Bend |
|
Sit on floor, spreading your thighs apart to accommodate
your abdomen. Bend forward
and try to hold the toes with your hands. Keep the knees
straight. |
- Helps to open pelvic area.
|
| Modified Bhujangasan
(Modified Cobra Pose) |
 |
Stand with feet together ( you may separate them for
comfort) and hands clasped at the back. Inhale and drop
the head back. Hold and breathe gently. Inhale again
arcing the back, pushing your chest and arms back. Finally
push your hips forward. |
- Avoids abdominal pressure
- Strengthens the legs while giving a good backward
bend.
|
| Modified Cat Pose |
 |
Kneel on all fours, inhale and lift one leg straight
up behind you, raising your head at the same time. Hold
the pose and breathe normally, then exhale and lower
the leg. Change legs. |
- Keeps the lower back limber and strengthens the
legs.
|
| Wall Butterfly |
 |
Lie with buttocks and feet against the wall, soles
together, and let your knees drop open. Use hands to
press knees down toward the wall. |
- Opens up the pelvic area, to give an easier labour
- Strengthens the legs and lower spine.
|
Wall
Squatting |
 |
Separate your feet widely and place the
soles flat on the wall. Gently pull your knees out and
pull down with your hands, pressing your feet against
the wall. |
- Opens up the pelvic area, to give an easier labour.
- Promotes elasticity of vaginal muscles.
|
| Pelvic Lift |
|
Kneel on all fours, exhale and arch upward, flattening
the lower back. Then inhale and arch downward curving
the lower back. Lift your head up and back and breathe
naturally. Repeat several times. |
- Strengthens the uterus.
- It encourages deep breathing and eases lower back
strain.
- It makes you feel healthy, and some mothers find
this position comfortable during labour.
- It stretches the spine.
|
| Perineal Exercises |
 |
Lie comfortably on your back, ankles crossed. Tilt
the pelvis up, pressing the small of your back against
the floor. Exhale, squeeze your thighs together, and
clench the buttocks, contracting the pelvic muscles.
Hold for a count of 5, inhale and relax.
Sit, squat or stand comfortably. Exhale, and contract
the muscles of the anal sphincter. Hold for a count
of 5, inhale and relax. Exhale again, and contract
the vaginal muscles. Hold for 5 , inhale and relax. |
- Keep the pelvic, anal and vaginal muscles strong
and healthy.
- The muscles, like elastic will stretch fully for
the birth and quickly return to normal avoiding
postnatal problems like a leaky bladder.
- Also help to develop awareness and control of
the muscles, so that you can actively help in easier
birth.
|
Vajrasan
(Vajra nerve Or Adamantine Pose) |
 |
Fold the legs and sit on them, let the arms rest on
knees and the spine erect. Vajra is the name of a nerve,
which is directly connected with the digestive process. |
- Body becomes strong and firm, especially the
toes, knees, thighs and legs. Relieves the pain
of the calves and knees.
- Good for those who are prone to excessive sleep.
Has proved useful for students who keep late hours
at night.
- Helps in speedy digestion.
(Only asan which can be practised immediately after
meals)
|
Gomukhasan
(Cow's face and jaw Pose) |
 |
Fold and cross the legs and rest the bottom in between
them. Take one arm from below to the back and try to
grasp it with the other arm from above the shoulder
to the back. |
- Strengthens feet, waist, and knees.
- Useful for patients of asthma, tuberculosis of
lungs and other respiratory disorders. It is possible
to inhale markedly greater amounts of oxygen than
is ordinarily needed.
|
Modified Shavasan
(Abdominal Corpse Pose) |
 |
Lie sideways using your hands as pillows and draw
one leg upwards while lying to take the weight of the
abdomen and distribute it over the rest of the body. |
- Helps in relaxation.
Must be practiced after doing all asans.
|
