THIRD TRIMESTER WORKOUTS ! (NORMAL DELIVERY)

 

                      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

 

 

1.             REMAIN IN THE SAME POSITION, KEEPING THE EYES CLOSED.
2.              FACE DIRECTLY FORWARD. RELAX THE SHOULDERS.
3.                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.
4.            MOVE THE HEAD TO THE LEFT SIDE AND TRY TO TOUCH THE LEFT EAR TO THE LEFT SHOULDER.
5.               THIS IS ONE ROUND.
6.                DO NOT STRAIN, TOUCHING THE SHOULDER IS NOT NECESSARY.
7.                 PRACTICE 10 ROUNDS

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

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                       ❤  STAGE 3

•                        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)

💫💟💫

• 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👀

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

STAGE 2👀

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

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BREATHING : NORMAL BREATHING.

BENEFITS : IT PREPARES THE BODY FOR NORMAL DELIVERY.