4. PASCHI MOTTANASAN AND UTTANASAN

(seat­ing and stand­ing for­ward-bends)

Mother & Baby - - BUMP TO BIRTH -

The pre­na­tal vari­a­tion of the seated for­ward bend is done by keep­ing the legs com­fort­ably apart and bend­ing for­ward. An­other vari­a­tion is to bend to­wards one leg and try hold­ing the toe with both hands while look­ing in be­tween the legs. This can be fol­lowed by a stand­ing quadri­ceps stretch while tak­ing the sup­port of a wall. You can then add a stand­ing for­ward bend or the ut­tanasana to stretch the hips, ham­strings and calves.

Ben­e­fits: For­ward bend­ing pos­tures help re­lax and strengthen dif­fer­ent parts of the legs, that take more and more weight on them dur­ing preg­nancy. Paschi mottanasan is also known to soothe headaches and re­lieve anx­i­ety.

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