VIRABHADRASANA OR WARRIOR POSE
The legs are strengthened and the hips are opened up by performing this asana regularly.
VASHISTHASANA OR SIDE PLANK VARIATIONS
Less abdominal work is involved in this pose than the complete pose. But it is a fabulous side stretch. When you feel you require more room in the ribs you can try this pose.
TILT OF THE PELVIC
This will give you relief from low back pain.
EKA PADA RAJAKAPOTASANA OR ONE LEGGED KING PIGEON POSE
Another hip opening exercise, to be performed on rugs or mats.
VIPARITA KARANI OR LEGS UP THE WALL POSE
It will help to reduce swollen ankles. The pose is a passive inversion.
KNEE TO ANKLE POSE
It will again help you to open up your hips
ARDHA CHANDRASANA OR HALF MOON POSE
This is a balancing pose. If you feel unsteady, you can rest the back foot up the wall.
SUPTA BADDHA KONASANA OR GODDESS POSE
This is a reclined hip opening exercise
UTTHITA TRIKONASANA OR EXTENDED TRIANGLE POSE
It will help to open the hamstrings, chest and hips.
BADDHA KONASANA OR COBBLER'S POSE
Both the normal and the reclined versions are big time hip openers. Support the spine with three folded blankets or a bolster for the reclined version.
SETU BANDHA SARVANGASANA OR BRIDGE POSE
It involves a gentle backbend
MARJARI ASANA OR CAT STRETCH POSE
Begin with the Vajrasana pose and move on to all fours by bending forward and supporting yourself on your palms. It will look like you are aping the cat's four legged pose.
The spine, shoulders and neck are strengthened by practicing this asana and the entire reproductive system is toned up. This asana is helpful not only before pregnancy but also after childbirth.
UTTHANASANA OR SQUATS
This pose resembles squats, the pose adopted by domestic helps in India while sweeping floors. Perhaps that is why sweeping floors is considered as one of the best exercises.
If you can perform fifty such squats every single day during your pre natal period, you will have a very short labor, followed by an easy delivery.
TITALI ASANA OR BUTTERFLY POSE
It is extremely beneficial during the pre natal stage and more so if you do it consistently from the first trimester itself. Opening up your hips and inner thighs and removing tension from the latter area are the aims of the titali asana. Your groin area and your knees will also be stretched. All these help to ease the pain of childbirth. People are into all sorts of natural childbirth options these days.
PADMASANA OR LOTUS POSE
In this you have to sit with folded legs, one leg crossing over the other and both ankles touching the pelvic bone on the opposite side. Rest the knuckles of your hands on your knees.
Keywords: exercise, pregnancy, pregnant, yoga