Upload
roschi-tantingco-dayrit
View
219
Download
0
Embed Size (px)
Citation preview
8/7/2019 Pregnancy Yoga Set
http://slidepdf.com/reader/full/pregnancy-yoga-set 1/3
Pregnancy Yoga Set #1
1. Stand up with arms next to the ears and palms together, Inhale, bend the upper body slightly back.
Exhale, bend forward. 1-3 minutes.
2. Sit on heels. Inhale, raise body up. Exhale, sit on the heels, Hands rest on lower waist, 1 minute.
3. Stretch legs out. Support upper
body with hands on floor. Inhale,
raise right leg up. Exhale, lower leg down to floor. 1-3 minutes.
Repeat with left leg.
4. Bring the soles of the feet
together. Hold hands over toes.
For 1 minute, rock side to side on
the buttocks. Then, bounce the
knees up and down. Continue for
1-3 minutes.
5. Easy Pose. Inhale stretch spine straight, Exhale, relax spine. 1-3 minutes.
6. Come into the squat, feet are flat on the floor. Relax in the position for 1-3
minutes.
7. Easy Pose. Slowly roll head in large circles. 1-3 minutes.
8. Relax on side. Lower leg is slightly bent. Support head with pillow. Inhale, raise
leg up. Exhale, lower leg. 1-3 minutes each side.
9. Totally relax on your side.
Pregnancy Yoga Set #2
1. Easy Pose. soles of the feet are together. Inhale, relax thighs. Exhale, press
thighs to floor. 1-3 minutes.
2. Stretch out both legs and spread them wide apart. Inhale, stretch back up
straight, Exhale, lower upper body to left leg. Hold onto toes during the
movement. 1 minute to each side.
3. Come onto the hands and the feet. Inhale and stretch
the head up, relax back (but no sway back). Exhale,
stretch up back (like a stretching cat). 1-3 minutes.
4. On hands and knees relax head and begin to rotate thehips in large circles. 1-3 minutes in each direction.
5. On hands and knees. Inhale, bend head and hips to the left. Exhale, bend head and hips to the right. 1-3 minutes.
8/7/2019 Pregnancy Yoga Set
http://slidepdf.com/reader/full/pregnancy-yoga-set 2/3
6. Relax in baby pose. 3-5 minutes.
7. On hands and knees. Inhale, lift right leg and head up. Exhale, bring chin and knee to chest.
1-3 minutes. Continue on other side.
8. Come into the squat. Begin to move the knees back and forth
with the elbows, 1-3 minutes, 9. Slowly roll head in circles. 1-3
minutes.
Pregnancy Yoga Set #3
1. Arms are parallel to floor and out to sides. Relax in position with deep breathing,
3-5 minutes.
2. Easy Pose. Inhale, stretch spine straight, Exhale, let back
relax. 1-3 minutes.
3. Soles of the feet are together. Bounce the knees up and
down. 1 minute. Then massage inner thighs for 1 minute.
Repeat bouncing 1 minute.
4. Stretch legs straight out, spread wide, Grab onto toes. Inhale, stretch up spine.
Exhale, relax upper body forward, bending from the hips.
5. On hands and knees. Relax head down. Begin to rotate the hips in
large circles. 1-3 minutes. Repeat other directions.
6. Relax into Baby Pose. Spread knees to allow your abdomen to fall
forward. 3-5 minutes.
7. Easy Pose. Place hands on shoulders. Inhale, turn upper body and head
to left. Exhale and turn to right. 1-3 minutes.
8. Hands on shoulders. Inhale, raise up elbows and exhale; bring elbows
to the sides. 1-3 minutes.
9. Press the palms firmly together. Breathe deeply for 1-3 minutes,
keeping the pressure.
10. Hands in gyan mudra. Practice pelvic floor (kegel) exercises for 3
minutes.
Pregnancy Yoga Set #4
8/7/2019 Pregnancy Yoga Set
http://slidepdf.com/reader/full/pregnancy-yoga-set 3/3
1. Stand with arms to side and parallel to floor. Inhale and swing whole upper body to left. Exhale, and swing to right. 1-3
minutes.
2. Easy Pose. Arms to side, parallel to floor. Hands in fist with middle finger stretched out. Rotate in circle, backwards. 1
minute.
3. Interlock fingers under hair behind neck. Stretch elbows back. Begin to rotate upper body in circles for 1 minute. Repeatother direction.
4. Place the thumb on the root of the small finger. Arms are straight. Inhale, bring left arm up 60 degrees and right arm 60degrees below. 1-3 minutes.
5. Stretch both legs out, then place the right sole to touch the left thigh. Bend slowly
the upper body forward, breathe very fully. 1-3 minutes. Change legs, repeat.
6. Soles of the feet are together. Relax. Inhale and relax the thighs. Exhale, stretch the
thighs to floor. 1-3 minutes.
7. Easy Pose. Hands relaxed an the knees. Roll upper body in large circles. 1-3
minutes and reverse direction, same time.
8. On hands and knees. Relax head down. Begin to rotate thehips in large circles. 1-3 minutes and then other direction.
9. Sit on heels. Hands interlocked, arms next to ears. Inhale sit
up onto knees and exhale lower body to sit an the heels.
10. Arms same as #9. Inhale, raise up body and sit on the leftside of feet. Exhale, sit on the right side of f eet. 1 minute.
11. Easy Pose. Hands on shoulders. Inhale and turn upper body
and head to left. Exhale and turn to right. 1-3 minutes.
12. Concentrate, between eye brows. Slowly rotate
head in large circles. 1 minute.
13. Place hands on abdomen. Contract the pelvicfloor, without using the abdominal muscles. First
slow, fast and elevator. 100 times.