SIMPLE EXERCISES FOR 4 MONTHS PREGNANCY!

 

                                                             💫  YOGA💫

                          REGULAR EXERCISES FOR 

                               SECOND TRIMESTER

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                            MODIFIED TADASANA

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• STAND WITH FEET TOGETHER, BODY WEIGHT EQUALLY DISTRIBUTED ON BOTH LEGS AND FINGERS INTERLOCKED IN FRONT OF YOUR CHEST WITH PALMS TOWARDS THE GROUND.
•  PULL YOUR ARMS FORWARD WHILE INHALING THROUGH NOSTRILS TURNING YOUR PALMS TO FRONT AND THEN LIFTING OVERHEAD WITH PALMS FACING THE SKY.\
•  HOLD THE INHALED POSITION AS LONG AS YOU CAN WITH COMPLETE BODY STRETCHED UPWARDS.
•  FEEL YOUR ANKLES, CALVES, KNEE JOINTS, THIGHS, BUTTOCKS, TRUNK, CHEST, SHOULDERS, AND ARMS PERFECTLY STRETCHED BUT DO NOT PULL THEM UPWARDS.
•  LOWER THE HEELS AND BRING THE HANDS BESIDE YOUR THIGHS WHILE EXHALING GENTLY.
•  RELAX PERFECTLY WITH FEET SHOULDER WIDE.

                  REPETITION : REPEAT THE ABOVE MENTIONED STEPS 5 TO 10 TIMES.

 

                          BENEFITS : TADASANA IS KNOWN FOR DEVELOPING MENTAL AND PHYSICAL BALANCE. THE ENTIRE SPINE IS STRETCHED AND LOOSENED, HELPING TO CLEAR UP CONGESTION OF THE SPINAL NERVES AT THE POINTS WHERE THEY EMERGE FROM THE SPINAL COLUMN. TADASANA STRETCHES THE ABDOMINAL MUSCLES OF RECTUM AND INTESTINES AND IS VERY USEFUL IN THE FIRST SIX MONTHS OF THE PREGNANCY TO KEEP THE ABDOMINAL MUSCLES AND NERVES TONED.

                                       BHADRASANA

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1. SIT IN VAJRASANA.
2.  SEPARATE THE KNEES AS FAS AS POSSIBLE, WHILE KEEPING THE TOES IN CONTACT WITH THE FLOOR.
3.  SEPARATE THE FEET JUST ENOUGH TO ALLOW THE BUTTOCKS AND PERINEUM TO REST FLAT ON THE FLOOR BETWEEN THE FEET.
4. TRY TO SEPARATE THE KNEES FURTHER BUT DO NOT STRAIN.
5.  PLACE THE HANDS ON THE KNEES, PALMS DOWNWARD.
6.  WHEN THE BODY IS COMFORTABLE, PRACTICE NASAGRA DRISHTI, CONCENTRATION ON THE NOSE TIP.
7.  AS EYES BECOME TIRED CLOSE THEM FOR A SHORT TIME AND THEN RESUME NOSE TIP GAZING.
8.  BREATHING SHOULD BE SLOW AND RHYTHMIC WITH AWARENESS ON THE BREATH AT THE NOSE TIP.

                          REPETITION : REPEAT 2 TO 3 TIMES FOR 2 TO 4 MINUTES.

                          BENEFITS : BHADRASANA ALTERS THE FLOW OF BLOOD AND NERVOUS IMPULSES IN THE PELVIC REGION AND STRENGTHENS THE PELVIC MUSCLES. IT IS A PREVENTIVE MEASURE AS WELL AS CURE FOR PILES. IT ASSISTS WOMEN IN LABOUR.

                          MODIFIED KATICHAKRASANA

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• SIT WITH LEGS OUTSTRETCHED.
•  TURN THE TRUNK SLIGHTLY TO THE RIGHT AND PLACE THE RIGHT HAND BEHIND THE BODY, CLOSE TO THE LEFT BUTTOCKS, WITH THE FNGERS POINTING BACKWARD.
•  PLACE THE LEFT HAND ON THE SIDE OF THE RIGHT BUTTOCK.
•  TWIST THE HEAD AND THE TRUNK AS FAR TO THE RIGHT AS IS COMFORTABLE, USING THE ARMS AS LEVERS, WHILE KEEPING THE SPINE UPRIGHT AND STRAIGHT.
•  THE BUTOCKS SHOULD REMAIN ON THE FLOOR.
•  HOLD THE FINAL POSITION, RELAXING THE BACK. LOOK OVER THE RIGHT SHOULDER AS FAS AS POSSIBLE.
•  RE-CENTRE THE TRUNK, RELAX FOR A FEW SECONDS AND THEN TWIST AGAIN.

REPETITION : PRACTICE UP TO 5 TO 8 ROUNDS AND THEN REPEAT ON THE OTHER SIDE.

BREATHING : INHALE BEFORE TWISTING : RETAIN THE BREATH INSIDE WHILE TWISTING. EXHALE WHILE RE-CENTERING.

BENEFITS : KATICHAKRASANA STRETCHES THE SPINE, AND HELPS IN LOOSEING THE VERTEBAE AND TONING THE NERVES. IT ALSO ALLEVIATES BACKACHE AND NECK PAIN.

BAALASANA 

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• LIE DOWN ON THE MAT TAKING THE LEFT SIDE WITH THE FINGERS INTERLOCKED UNDER THE HEAD.
•  BEND THE LEFT LEG SIDEWAYS AND BRING THE LEFT KNEE AS CLOSE TO THE RIBS.
•  THE RIGHT LEG SHOULD REMAIN STRAIGHT.
•  SWIVEL THE ARMS TO THE LEFT AND REST THE LEFT ELBOW ON THE FLOOR.
•  REST THE RIGHT SIDE OF THE HEAD ON THE CROOK OF THE RIGHT ARM, OR A LITTLE FURTHER DOWN THE ARM FOR MORE COMFORT.
•  RELAX IN THE FINAL POSE AND AFTER SOME TIME, CHANGE SIDE.
•  THE POSITION RESEMBLES TO A SLEEPING CHILD.
•  BREATHING SHOULD BE NORMAL AND RELAXED IN THE STATIC POSE.

REPETITION : PRACTICE THIS ASANA FOR AS LONG AS POSSIBLE ON THE BOTH SIDES. IT MAY ALSO BE USED FOR SLEEPING AND RESTING.

ASHWINI MUDRA

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1. SIT IN ANY COMFORTABLE MEDITATION ASANA.
2.  CLOSE THE EYES AND RELAX THE BODY.
3.  BECOME AWARE OF THE NATURAL BREATHING PROCESS FOR A FEW MINUTES, THEN TAKE THE AWARENESS TO THE ANUS.
4.  CONTRACT THE SPHINER MUSCLES OF THE ANUS FOR A FEW SECONDS.
5.  TRY TO CONFINE THE ACTION TO THE ANAL AREA.
6.  REPEAT THE PRACTICE FOR AS LONG AS POSSIBLE.
7.  CONTRACTION AND RELAXATION SHOULD BE PERFOMED SMOOTHLY AND RHYTHMICALLY.
8. GRADUALLY MAKE THE CONTRACTION MORE RAPID.
9.  THERE IS NO LIMIT TO THE DURATION OF THE PRACTICE, PRACTICE AS LONG AS IT IS COMFORTABLE BUT BE CAREFUL AND DO NOT STRAIN THE MUSCLES.

BENEFITS : ASHWINI MUDRA STRENGTHENS THE ANAL MUSCLES AND  ALLEVIATES DISORDERS OF THE RECTUM SUCH AS CONSTIPATION, PILES AND PROLAPSE OF THE UTERUS OR RECTUM.

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