1. BHADKONASAN (but­ter­fly)

Mother & Baby - - BUMP TO BIRTH -

Sit with your spine erect and keep the soles of your feet to­gether and close to the per­ineum. Hold your feet with your palms and gen­tly flap your knees up and down. You can place a pil­low or blan­ket un­der your knees to avoid hy­per­ex­tend­ing your hips.

Ben­e­fits: This asana helps to im­prove in­ner thigh strength and hip flex­i­bil­ity apart from re­liev­ing fa­tigue from long hours of walk­ing or stand­ing with the added preg­nancy weight.

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