4. PASCHI MOTTANASAN AND UTTANASAN
(seating and standing forward-bends)
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.