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Top Five Yoga postures for pregnant women
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There are many problems a woman faces during pregnancy. Mood swings at various levels, painful leg cramps, breathing problem occurs during pregnancy. Yoga techniques plays an important role to get out of this painful experience. There are top five yoga postures available such as: 1. Vakrasna (Twisted Pose) It will benefit your spine, legs, hands, neck are exercised along with gentle massage to abdominal organ. Sit and erect with the feet stretched in front (parallel). Inhale and exhale While Inhaling, raise your arms at shoulder level, palms facing down. While Exhaling, twist your body from the waist towards your right moving head and hands simultaneously to the same side. Swing arms as much as possible. Repeat on the other side 2. Utkatasana ( Chair pose) It helps to strengthen your thigh and pelvic muscles. Stand erect with the feet 12 inches apart. Keep your feet parallel to each other. Inhale for 2 seconds and raise your heels and arms at the shoulder level. Palms facing down simultaneously Exhale slowly, sit in squat pose, on your toes. It’s not comfortable standing on toes. Stand normally keeping feet flat on the ground. Keeping the hands on the same position, inhaling, get up slowly and stand on your toes. Exhale, hands down and heels down simultaneously. 3. Kanasna( Angle Pose) It helps to improve flexibility and fat remains under control in the waist region. Stand erect with the feet 24inches apart. You can do this asana with the support of a wall. Raise the right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend side ward towards the left. Exhale and come back and put your hand down.' Repeat the same with other side. 4. Paryankasana (Hem’s pose with one leg) It strengthens abdominal, pelvic and thigh muscle. Lie down on your back. Straighten your legs Keep your knees together Now, fold the your right leg in the knee at the side of the posterior. Breathe normally Hold the position as long as you’re comfortable and repeat the same on the other side. Repeat with the left leg. 5. Parvatasana (Mountain Pose) It improves the body posture, relief in the backache. Sit on the mat in sukhasna, Padmasana or ardhapadmasna. Sit straight and while you inhale, raise the palm and join the palms like ‘ Namaste’ position. Keep your elbow straight. Hands are near to your ears. Hold the position for a few seconds and come back to the normal position. Repeat this procedure two or three times.
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