PREGNANCY TIPS ( BACK PAIN SOLUTIONS!)

BACK PAIN SOLUTION

DURING PREGNANCY

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BACKACHE IS VERY COMMON IN PREGNANCY. ALMOST 70 PERCENT OF ALL PREGNANT WOMEN DEAL WITH SOME SORT OF BACK PAIN. BACKACHE OFTEN OCCUR AS THE INCREASING WEIGHT PULLS THE SPINE FORWARD AND SHIFTS EXPECTING MOTHER'S CENTRE OF GRAVITY. DURING PREGNANCY, THE PELVIC JOINTS RELAX IN ORDER TO INCREASE THE SIZE AND FLEXIBILITY OF THE PELVIS IN PREPARATION FOR BIRTH. THIS MAY CAUSE PRESSURE ON THE SCIATIC NERVE AND MAY LEAD TO PAIN IN THE PELVIC AREA, DOWN THE THIGH AND INTO THE LEG. THERE ARE LIGAMENTS THAT HOLD ME UTERNUS IN PLACE - ONE IS ON BOTH SIDES OF THE UTERNUS AND A THIRD GOING ACROSS THE PELVIC FLOOR. AS THE UTERNUS GROWS, THESE LIGAMENTS STRETCH LIKE A RUBBERBAND. ANY SUDDEN MOVEMENT OR POSITION CHANGE CAN CAUSE THEM TO SPASM.

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THE LIGAMETS BECOME SOFTER AND STRETCH TO PREPARE FOR LABOUR. AS THE BABY GROWS, THE HOLLOW IN THE BACK OF LADY MAY INCREASE AND THIS MAY CAUSE BACKACHE. ALSO, DUE TO THE INCREASED WEIGHT, THE MUSCLES IN YOUR BACK MAY HAVE TO WORK HARDER TO SUPPORT YOUR BALANCE, RESULTING IN INCREASED LOWER BACK PAIN. FORTUNATELY, THERE ARE LOTS OF SIMPLE YOGIC ACTIVITIES WHICH CAN HELP IN BACKACHE.

PRECAUTIONS TO BE TAKEN

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FIRST, CONSIDER THE POSSIBILITY OF BACKACHE AS A SYMPTOM OF PRE-TERM LABOUR.
PRACTICE GOOD PRESSURE AND STAND STRAIGHT AND TALL WITH YOUR BACKBONE STRAIGHT.
ALWAYS BE CAREFUL WHILE LIFTING OBJECTS. BEND YOUR KNEES INSTEAD OF BENDING OVER AT THE WAIST. LIFT WITH YOUR LEGS INSTEAD OF YOUR BACK.
WEAR SUPPORTIVE SHOES WITH LOW HEELS. AVOID STANDING FOR LONG PERIODS OF TIME.'
PUT ONE FOOT ON A STEP STOOL TO RELIEVE BACK STRESS WHILE STANDING.
CONSIDER WEARING A MATERNITY SUPPORT BELT TO HELP RELIEVE SOME OF THE PRESSURE.
MATERNITY PANTS WITH A LOW, SUPPORTIVE WAISTBAND MAY ALSO BE HELPFUL.
APPLY HEAT USING WARM BATH SOAKS, WARM WET TOWELS, A HOT WATER BOTTLE OR HEATING PAD.
GET A BACK MASSAGE AND TAKE PROPER REST.

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THERAPY FOR BACK PAIN

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SIT WITH LEGS OUTSTRETCHED IN FRONT OF YOUR BODY ABOUT ONE FOOT APART.
INTERLOCK THE FINGERS OF BOTH HANDS AND HOLD THE ARMS OUT STAIGHT IN FRONT OF THE CHEST.
KEEP THE ARMS STRAIGHT AND HORIZONTAL THROUGHOUT THE PRACTICE. DO NOT BEND THE ELBOWS.
BEND FORWARD AS FAS AS POSSIBLE COMFORTABLY WITHOUT ANY JERK.
IMAGINE THE ACTION OF CHURNING A MILL WITH A STONE GRINDER.
SWIVEL TO THE RIGHT SO THAT THE HANDS PASS ABOVE THE RIGHT TOES AND AS FAR TO THE RIGHT POSSIBLE.
LEAN BACK AS FAR AS POSSIBLE ON THE BACKWARD SWING.
TRY TO MOVE THE BODY FROM THE WAIST. ON THE FORWARD SWING, BRING THE ARMS AND HANDS TO THE LEFT SIDE, OVER THE LEFT TOES AND THEN BACK TO THE CENTRE POSITION.
ONE ROTATION IS ONE ROUND.
PRACTICE 5 TO 10 ROUNDS CLOCKWISE THEN THE SAME NUMBER OF ROUNDS ANTI-CLOCKWISE.

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BREATHING : INHALE WHILE LEANING BACK AND EXHALE WHILE MOVING FORWARD.

BENEFITS : THIS ASANA IS EXCELLENT FOR TONING THE NERVES AND ORGANS OF THE PELVIS AND ABDOMEN. THIS IS ALSO A GOOD EXERCISE FOR RELIEVING BACK PAIN.

GENERAL SUGGESTION
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REST TWO OR THREE TIMES A DAY WITH LEGS ELEVATED HIGHER THAN YOUR HEART. LIE DOWN WITH PILLOWS UNDER YOUR CALVES AND FEET.
LYING DOWN ON YOUR LEFT SIDE IS BETTER OR CIRCULATION.
AVOID WEARING TIGHT CLOTHES LIKE PANTS, STOCKING ETC. VARICOSE VEINS MAY BE ASSOCIATED WITH SWELLING.
EXERCISE REGULARLY BY WALKING OR SWIMMING.
TRY SUBMERGING IN WATER UP TO YOUR SHOULDERS. THE WATER SHOULD BE NO WARMER THAN BODY TEMPERATURE.
CHEK YOUR FLUID INTAKE.

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GENERAL NOTES OF YOGA

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YAMA - MORAL DUTIES SUCH AS AHIMSA
NIYAMA - SELF-OBSERVANCE SUCH AS PURE
ASANA - PHYSICAL YOGIC EXERCISES
PRANAYAMA - BREATHING TECHNIQUES
PRATYAHARA - DISSOCIATION OF SELF-CONSCIOUSNESS
DHARANA -CONCENTRATION OF PARTICULAR SUB
DHYANA - MEDITATION
SAMADHI - IDENTIFICATION WITH SELF- ACTUALISATION

SPECIAL DIET FOR

THIRD TRIMESTER

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THE THIRD TRIMESTER IS MAINLY THE PERIOD OF GROWTH. REQUIREMENTS OF THE NUTRIENTS AT TIME ARE HIGH, BOTH QUANTITATIVELY AND QUALITIVELY. NUTRITIONAL DIFICIENCIES DURING THIS PERIOD USUALLY RESULT IN PREMATURE DELIVERIES AND LOW-BIRTH-WEIGHT BABIES. THE NUTRITIONAL REQUIREMENTS DURING THIS TRIMESTER ARE ALMOST SAME AS IN SECOND TRIMESTER BECAUSE THIS TRIMESTER IS AN EXERTION OF THE SECOND TRIMESTER ONLY. BUT ALONG WITH THEM THE INTAKE OF A FEW OTHER IMPORTANT NUTRIENTS ARE NECESSARY BECAUSE AT THIS TIME MOTHER HAS TO PREPARE HERSELF FOR THE DELIVERY ALSO. THEREFORE ALONG WITH PROTEINS, ENERGY, IRON, CALCIUM, VITAMIN B AND VITAMIN C, VITAMIN K ALSO COMES UP AS A VERY IMPORTANT NUTRIENT FOR THIS TRIMESTER.

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MENU PLAN💟💟

EARLY MORNG 6.30 LEMON TEA, OR TEA
BREAKFAST 9.00 CASHEWNUT MILK OR VEG BESAN
MID-MORNING 11.30 FRESH MIX JUICE OR CARROT JUICE
LUNCH 1.00 WHOLE URAD DAL OR VEG SAMBAR
AFTER LUNCH 3.30 MILK CAKE OR BESAN LADOO
EVENING 5.15 BANANA MILKSHAKE OR VEG UPMA
DINNER 8.15 MIX VEG PULAO OR CHAPATHI
BEDTIME 11.00 HOT ALMOND MILK

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❤❤ PRANAYAMA

SIT IN ANY COMFORTABLE MEDITATION POSTURE WITH HANDS ON KNEES IN GYAN MUDRA.
CLOSE THE EYES AND RELAX THE BODY.
EXTEND THE TONGUE OUTSIDE THE MOUTH AS FAS AS POSSIBLE WITHOUT STRAIN.
ROLL THE SIDES OF THE TONGUE UP SO THAT IT FORMS A TUBE. INHALE AND DRAW THE BREATH IN THROUGH THIS TUBE.
AT THE END OF INHALATION, DRAW THE TONGUE IN, CLOSE THE MOUTH AND EXHALE THROUGH THE NOSE.
THE BREATH SHOULD PRODUCE A NOISE SIMILAR TO RUSHING WIND.
A FEELING OF ICE COLDNESS WILL BE EXPERIENCED ON THE TONGUE AND THE ROOF OF THE MOUTH.
THIS IS ONE ROUND.
PRACTICE 9 ROUNDS. GRADUALLY INCREASE THE NUMBER OF ROUNDS FROM 9 TO 15 AND THE DURATION OF EACH INHALATION/EXHALATION.

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PRECAUTION : THIS TECHNIQUE SHOULD NOT BE PRACTICED IN A DIRTY POLLUTED ATMOSPHERE OR DURING COLD WEATHER.

BENEFITS : THIS PRACTICE COOLS THE BODY AND MIND. IT AFFECTS CENTRES ASSOCIATED WITH BIOLOGICAL DERIVES AND TEMPERATURE REGULATION. IT COOLS AND REDUCES MENTAL AND EMOTIONAL EXCITATION (WHICH IS COMMON IN LAST TRIMESTER OF PREGNANCY) AND ENCOURAGES THE FREE FLOW OF "PRANA" THROUGHOUT THE BODY. IT INDUCES MUSCULAR RELAXATION, MENTAL TRANQUILLITY AND MAY BE USED AS A TRANQUILLISER BEFORE SLEEP. IF YOU ARE SUFFERING FROM INSOMNIA OR LACK OF SLEEP, THIS TECHNIQUE IS OF GREAT RELIEF. IT ALSO HELPS REDUCE BLOOD PRESSURE AND ACID STOMACH.

SAHAJOLI MUDRA 💫💫

SIT IN ANY COMFORTABLE CROSS-LEGGED MEDITATION POSTURE WITH HEAD AND SPINE STRAIGHT.
PLACE HANDS ON THE KNEES IN GYAN MUDRA.
CLOSE THE EYES AND RELAX THE BODY.
TAKE THE AWARENESS TO URETHRA.
INHALE AND HOLD THE BREATH IN AND TRY TO DRAW THE URETHRA UPWARD. THIS MUSCLE ACTION IS SIMILAR TO HOLDING BACK AN INTENSE URGE TO URINATE.
THE LABIA IN WOMEN SHOULD MOVE SLIGHTLY DUE TO THIS CONTRACTION.
TRY TO FOCUS AND COMFINE THE FORCE OF THE CONTRACTION AT THE URETHRA. BENDING A LITTLE FORWARD DURING THE CONTRACTION HELPS TO ISOLATE THIS POINT.
HOLD THE CONTRACTION FOR AS LONG AS COMFORTABLE.
EXHALE WHILE RELEASING THE CONTRACTION AND RELAX.
PRACTICE TWICE MORE.

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DURATION : HOLD THE CONTRACTION FOR AS LONG AS IS COMFORTABLE, STARTING WITH A FEW SECONDS AND GRADUALLY INCREASING. BEGIN WITH THREE CONTRACTIONS AND SLOWLY INCREASE UP TO 10 TO 15 ROUNDS.

BENEFITS : THIS MUDRA REGULATES AND TONES THE ENTIRE URO-GENITAL SYSTEM, CORRECTING INCONTINENCE AND RECURRENT URINARY TRACT INFECTIONS. SAHAJOLI CORRECTS UTERINE PROLAPSE.

NORMAL DELIVERY EXERCISES

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THERE ARE SOME YOGIC TECHNIQUE WHICH CAN ENSURE A NORMAL DELIVERY IF PRACTISED REGULARLY IN THE NINTH MONTH TILL THE DATE OF DELIVERY.

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KAK GATI ❤❤

https://www.saranyavibes.com/2025/09/diet-plan-for-pregnancy-womens.html

SIT IN SQUATTING POSITION WITH THE FEET APART AND THE BUTTOCKS ABOVE THE HEELS.
PLACE THE PALMS OF THE HANDS ON THE KNEES.
TAKE SMALL STEPS IN THE SQUATING POSITION.
TRY TO KEEP THE KNEES FLEXED SO THA TTHE BUTTOCKS ARE NOT MOVED AWAY FROM THE HEELS WALK EITHER ON THE TOES OR THE SOLES OF FEET, WHICH EVER IS COMFORTABLE.
AS YOU TAKE A STEP FORWARD BRING THE OPPOSITE KNEE TO THE FLOOR.
TAKE AS MANY STEPS AS POSSIBLE, UP TO 20, AND THEN RELAX IN SHAVASANA.

BREATHING : NORMAL BREATHING.

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ADHOMUKHI SHWANASANA
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STAND WITH SPINE ERECT, FEET TOGETHER AND HANDS BESIDE THE BODY. RELAX THE BODY.
DISTRIBUTE THE WEIGHT OF THE BODY EVENTLY ON BOTH FEET.
SLOWLY BEND FORWARD, FIRST BENDING THE HEAD, TAKING THE CHIN TOWARDS THE CHEST, THEN BENDING THE UPPER TRUNK, RELAXING THE SHOULDERS FORWARD AND LETTING THE ARMS GO LIMP.
BEND THE MID TRUNK AND FINALLY THE LOWER TRUNK.
WHILE BENDING FORWARD IMAGINE THAT THE BODY HAS NO BONES OR MUSCLES. DO NOT STRAIN OR FORCE THE BODY.
BRING THE FINGERTIPS AS NEAR TO THE FLOOR AS POSSIBLE.
RELAX THE BACK OF THE NECK AND BEND IT LOSSELY TOWARDS THE KNEES.
DO NOT TRY TO TOUCH THE FOREHEAD TO THE KNEES.
TAKE THE LEFT FOOT BACK BESIDE THE RIGHT FOOT SIMULTANEOUSLY, RAISE THE BUTTOCKS AND LOWER THE HEAD BETWEEN THE ARMS, SO THAT THE BACK AND THE LEGS FORM TWO SIDES OF A TRIANGLE.
LEGS AND ARMS SHOULD BE STRAIGHT IN THE FINAL POSITION.
TRY TO KEEP THE HEELS ON THE FLOOR AND BRING THE HEAD TOWARDS THE KNEES.
DO NOT STRAIN YOURSELF. HOLD THE POSITION AS LONG AS YOU ARE COMFORTABLE.
REPAT 3 TIMES.

💟💟 CHILDBIRTH

THE MONTHS HAVE FLOWN BY AND NOW IS ALMOST TIME FOR THE BABY TO ARRIVEL! YOU HAVE PROBABLY CREATED A BIRTH PLAN BY NOW AND ARE EAGERLY ANTICIPATING MEETING YOUR NEW LITTLE ONE. BUT NOW IS ALSO AN EMOTIONAL TIME FOR YOU AND YOU MAY BE EXPERIENCING WORRIES AND FEARS ABOUT YOUR LABOUR AND DELIVERY. MANY PREGNANT WOMEN ESPECIALLY FIRST TIME PREGNANT COME TO ME AND ASK WHAT THEY SHOULD EXPECT AND DO AT THE MOMENT OF BIRTH. THEY ARE OFTNE APPREHENSIVE ABOUT THIS EVEN BECAUSE THEY THINK THAT GIVING BIRTH IS EXTREMELY RISKY AND DANGEROUS, AND WHATEVER HAPPENS, CHILDBIRTH CAUSES THE MOTHER GREAT PHYSICAL PAIN.

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THE PRACTICE OF YOGA HELPS THE FUTURE MOTHER TO OVERCOME AND PREPARE HER EFFECTIVELY FOR THE EVENT. YOGA REMEDIES THIS BY CONSTITUTING A DISCIPLINE, WHICH TEACHES MOTHER-TO-BE HOW TO REMAIN CALM AND SELF-CONTROLLED, AND HOW TO RELAX AND BREATHE CORRECTLY DURING THE DIFFERENT STAGES OF CHILDBIRTH.

THE MOTHER SHOULD AVOID RESISTANCE, FEAR AND IRRITATION, FOR ALLOWING EVERYTHING TO HAPPEN CALMLY AND SERENELY. A WOMEN, WHO TENSED, WILL FEEL PAIN BECAUSE SHE IS RESISTING AND THEREBY HINDERING THE CHILD FROM EMERGING. SUCH A STATE OF MIND LEADS TO GENITIAL TENSION AND CAUSES SUFFERING BY BLOCKING THE SMOOTH, PAINLESS BIRTH OF THE INFANT. THE PRACTICE OF YOGA DEVELOPS THE ABILITY TO RELAX ONCE THE CONTRACTIONS BEGIN, STILLS THE FUTURE MOTHER'S FEAR, AND HELPS HER LEARN THE REQUIRED PATIENCE AND CALM SO THAT SHE CAN CO-OPERATE MORE EFFECTIVELY AT THE MOMENT OF BIRTH. THE MORE CONFIDENCE AND SELF-CONTROL SHE POSSESSESS, THE LESS PAIN SHE WILL FEEL.

CHILDBIRTH NORMALLY TAKES PLACE IN THREE STAGES :

DILATION.
EXPULSION.
DELIVERY

LABOUR

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THE WORD LABOUR PAIN BRINGS GOOSE PIMPLES TO EVERY EXPECTING MOTHER. IN LITERATURE AND IN FILMS, CHILDBIRTH IS CHARACTERISTICALLY PORTRAYED AS PAINFUL AND TERRYFYING WITH THE DELIVERING MOTHER SHOWN WRITHING IN UNBEARABLE PAIN. IN REALITY, THIS IS NOT TRUE. IN FACT, CONTRARY TO THE POPULAR BELIEF, WHILE DELIVERING IN A RELAXED STATE MOTHERS MAY NOT FEEL THE LABOUR PAIN AS "PAIN" AT ALL. GOING THROUGH THE LABOUR DURIN PREGNANCY IS A PROCESS OF BRINGING YOUR CHILD INTO THE WORLD. DEVELOP A POSITIVE FEELING ABOUT LABOUR. PREPARE YOURSELF FOR LABOUR AND DELIVERY AND PLAN FOR COPING WITH IT. ALLEVIATING YOUR ANXIETY ABOUT PAIN IS ONE OF THE BEST WAYS TO ENSURE THAT YOU WILL BE ABLE TO DEAL WITH IT WHEN THE TIMES COMES.

PAIN DURING LABOUR IS CAUSED PRIMARILY BY UTTERINE MUSCLE CONTRACTIONS AND SOMEWHAT BY PRESSURE ON THE CERVIX. THIS PAIN MANIFESTS ITSELF AS CRAMPING IN THE ABDOMEN, GROIN, AND BACK, AS WELL AS A TIRED, ACHY FEELING ALL OVER. SOME WOMEN EXPERIENCE PAIN IN THEIR SIDES OR THIGHS AS WELL. OTHER CAUSES OF PAIN DURING LABOUR INCLUDE PRESSURE ON THE BLADDER AND BOWELS BY THE BABY'S HEAD AND THE STRETCHING OF THE BIRTH CANAL AND VAGINA. ALTHOUGH LABOUR IS OFTEN THOUGHT OF AS ONE OF THE MOST PAINFUL EVENTS IN HUMAN EXPERIENCE, IT RANGES WIDELY FROM WOMEN TO WOMEN AND EVEN FROM PREGNANCY TO PREGNANCY.

YOGA CAN DO WONDERS IN THIS ASPECT BY REDUING THE RATE OF LABOUR PAINS THEREBY MAKING THE PROCESS OF CHILDBIRTH REALLY EASY. YOU CAN HAVE A NORMALY DELIVERY WITHOUT ANY COMPLICATIONS AND WITH LESS SEVERITY OF LABOUR PAINS ONLY BY PERFORMING YOGIC KRIYAS DAILY THROUGHOUT THE PREGNANCY. ALONG WITH YOGA, GO FOR REGULAR WALK AND INDULGE YOURSELF IN DAILY HOUSEHOLD LIGHT ACTIVITIES. YOU CAN ALSO GO FOR SWIMMING AFTER CONSULTING YOUR DOCTOR. READ GOOD BOOKS AND CREATE A HARMONIOUS, FEEL-GOOD ENVIRONMENT AROUND YOU.

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REGULAR WORKOUTS DURING

DELIVERY TIME!

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STEP 1 ❤

STAND STRAIGHT WITH FEET TOGETHER.
CLOSE THE EYES.
SLOWLY MOVE THE HEAD FORWARD AND TRY TO TOUCH THE CHIN TO THE CHEST.
MOVE THE HEAD AS FAR BACK AS COMFORTABLE. DO NOT STRAIN.
TRY TO FEEL THE STRETCH OF THE MUSCLES IN THE FRONT AND BACK OF THE NECK, AND THE LOOSENING OF THE VERTEBRAE IN THE NECK.
PRACTICE 10 TIMES.

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BREATHING : INHALE IN BACKWARD MOVEMENT AND EXHALE IN THE FORWARD MOVEMENT.

❤ STEP 2

REMAIN IN THE SAME POSITION, KEEPING THE EYES CLOSED.
FACE DIRECTLY FORWARD. RELAX THE SHOULDERS.
SLOWLY MOVE THE HEAD TO THE RIGHT AND TRY TO TOUCH THE RIGHT EAR TO THE RIGHT SHOULDER WITHOUT TURNING THE HEAD OR RAISING THE SHOULDERS.
MOVE THE HEAD TO THE LEFT SIDE AND TRY TO TOUCH THE LEFT EAR TO THE LEFT SHOULDER.
THIS IS ONE ROUND.
DO NOT STRAIN, TOUCHING THE SHOULDER IS NOT NECESSARY.
PRACTICE 10 ROUNDS

BREATHING : INHALE ON THE UPWARD MOVEMENT. EXHALE ON THE DOWNWARD MOVEMENT.

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❤ STAGE 3

https://www.saranyavibes.com/2025/09/diet-plan-for-pregnancy-womens.html

REMAIN IN THE SAME POSITION.
KEEP THE HEAD UPRIGHT AND THE EYES CLOSED.
SLOWLY ROTATE THE HEAD DOWNWARD, TO THE RIGHT, BACKWARD AND THEN TO THE LEFT IN A RELAXED SMOOTH RHYTHMIC CIRCULAR MOVEMENT.
FEEL THE SHIFTING STRETCH AROUND THE NECK AND THE LOOSENING OF THE JOINTS AND MUSCLES OF THE NECK.
PRACTICE 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.
DO NOT STRAIN. IF THE DIZZINESS OCCURS, OPEN THE EYES. AFTER THE PRACTICE, KEEP THE NECK STRAIGHT AND THE EYES CLOSED. BE AWARE OF THE SENSATIONS IN THE HEAD AND NECK.

BREATHIG: INHALE AS THE HEAD MOVES UP AND EXHALE AS THE HEAD MOVES DOWN.

BENEFITS : ALL THE NERVES CONNECTING THE DIFFERENT AND LIMBS OF THE BODY PASS THROUGH THE NECK. THEREFORE THE MUSCLES OF THE NECK AND SHOULDER ACCUMULATE TENSION, ESPECIALLY IN PREGNANCY BECAUSE OF GAINED WEIGHT. THESE ASANAS RELEASE TENSION, HEAVINESS AND STIFFNESS IN THE HEAD, NECK AND SHOULDER REGION.

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SKANTH CHAKRA

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STAND STRAIGHT ON YOUT MAT WITH YOUR FEET TOGETHER.
PLACE THE FINGERS OF THE RIGHT HAND ON THE RIGHT SHOULDER.
AND THE FINGERS OF THE LEFT HAND ON THE LEFT SHOULDER.
FULLY ROTATE BOTH ELBOWS AT THE SAME TIME IN A LARGE CIRCLE.
TRY TO TOUCH THE ELBOWS IN FRONT OF CHEST ON THE FORWARD MOVEMENT AND TOUCH THE SIDES OF THE TRUNK WHILE COMING DOWN.
PRACTICE ONLY 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.

BENEFITS : IT RELIEVES THE STRAIN AND MAINTAIN THE SHAPE OF BREATS.

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TITLI ASANA (BUTTERFLY POSTURE)

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SIT WITH THE LEGS OUTSTRETCHED.
PLACE THE PALMS OF THE HANDS ON THE FLOOR TO THE SIDES AND JUST BEHIND THE BUTTOCKS.
BEND THE KNEES THE BRING THE SOLES OF THE FEET TOGETHER, KEEPING THE HEELS AS CLOSE TO THE BODY AS POSSIBLE.
FULLY RELAX THE INNER THIGH MUSCLES.

STAGE 1👀

CLASP THE FEET WITH BOTH HANDS.
GENTLY BOUNCE THE KNEES UP AND DOWN, USING THE ELBOWS AS LEVERS TO PRESS THE LEGS DOWN.
TRY TO TOUCH THE KNEES TO THE GROUND ON THE DOWNWARD STROKE.
DO NOT USE ANY FORCE.
PRACTICE 30 TO 50 UPS AND DOWNS.

STAGE 2👀

KEEP THE SOLES OF THE FEET TOGETHER.
PLACE THE HANDS ON THE KNEES.
USING THE PALMS, GENTLY PUSH THE KNEES DOWN TOWARDS THE FLOOR, ALLOWING THEM TO SPRING UP AGAIN.
DO NOT FORCE THIS MOVEMENT.
REPEAT 20 TO 30 TIMES.
STRAIGHTEN THE LEGS AND RELAX.