The Prenatal Yoga- Reverse Table Top Pose (Ardha Purvottanasana)

One of my favourite poses! It open up the heart and allow more life into your body with this pose.

1. Begin in a seated position on your mat with your legs out in front of you. (Dandasana).
2. Bend your knees, placing both soles of the feet on the ground, hip width apart.
3. Place your hands behind you on the mat, shoulder width apart, fingers pointing toward you, and lean back.
4. Inhale, lift the hips off the ground while pressing your heels and hands firmly into the mat.
5. Straighten the arms ensuring your wrists are directly under your shoulders and your legs are at 90 degrees. 
6.  Activate the legs here, drop the head back if you are able to. Your thighs and torso should be parallel to the floor.
7. Hold the pose for 3-5 breaths, gently coming back into a seated position and repeat 2-3 times depending on your comfortability.

Benefits:

1.  Stretches the shoulders, and entire front side of the body.
2. Strengthens the legs, arms and wrists.
3.  Open the chest and hips.
4. Increase energy.
5. Improve posture
6. Reduces back pain.
7. Opens the heart chakra.

The Prenatal Yoga : Wide-Angle Seated Forward Bend (Upavista)

1) Begin in a seated position on your mat with your legs out in front of you (Dandasana).
2) Place your hands behind you, shuffle your legs open to as wide as you can longways along your mat (you should be facing the side of your mat).
3)Place your hands out in front of you, inhale open up the chest then exhale, walk the hands forward into the forward fold. Only coming to where you are able to today.
4) You may place block out in front of you if you need and lift your buttocks off the ground, moving it forward for a deeper stretch. Keep your feet flexed and both your knees and toes pointing to the sky here.
5) Breathe full breaths in through the nose and out through the nose, extending and lengthening on the inhale and closing the nose on the exhale. Pull up in the pelvic floor.
6) Stay here for 3-5 breaths before coming out of it slowly into Dandasana.


Benefits:
1) Stretches the legs, back and groin area.
2) Strengthens and extends the spine.
3) Clams down the mind, reduces anxiety and stress.
4) Improves Focus.

The Prenatal Yoga : Warrior 2

This is long and powerful pose that strengthens the entire body as well as the mind.

1. Begin in Tadasana ( mountain pose) at the top of your mat, inhale hands into prayer in front of your chest.
2.  Exhale bend the knees and with the control bring your left foot back to a wide stance, keeping it at ab angle of 90 degrees to the top of your mat.
3.  Inhale your arms to shoulder height and parallel to the floor then exhale bend your right knee over your right ankle, keeping your left leg long and straight.
4.  Ensure your right thigh is activated and your knee gravitates out towards your little toe on your right foot to protect the knee.
5.  Gaze over your right hand keeping your shoulders down your back.
6.  Focus on your breath, ensure your hips are open to the side of the mat, keep both sides of your torso equally long and your tailbone tucked under, feeling that long line of energy running from your pelvic floor to the crown of your head. 
   

Benefits:

1) Strengthens and stretches the legs and ankles.

2) stretches the hips and groin as well as the chest, lungs and shoulders.

3) Improves mental clarity and stamina.

4) Relieves back pain especially during pregnancy.

5) Increase energy.

The Prenatal Yoga: Peaceful Warrior (Viparita Virabhadrasana).

Don't forget to warm up properly.

1. Begin in Tadasana ( mountain pose) at the top of your mat, inhale hands into prayer in front of your chest.
2.  Exhale bend the knees and with the control bring your left foot back to a wide stance, keeping it at ab angle of 90 degrees to the top of your mat.
3.  Inhale your arms to shoulder height and parallel to the floor then exhale bend your right knee over your right ankle, keeping your left leg long and straight.
4.  Ensure your right thigh is activated and your knee gravitates out towards your little toe on your right foot to protect the knee.
5.  Flip your font hand up and bring your left hand down onto your left leg.
6.  Inhale bring your font hand up towards the sky, sliding your left hand down your left leg.
7.  keep the right knee bend, pressing into the feet with the legs strong. sink the hips down towards the floor and relax the shoulders.
8.  Breathe here for 2-5 breaths coming back into warrior 2 then Tadsana and repeat on the other side.

Benefits:

1) Strengthens and stretches the legs. 

2) Stretches the side of the arm and torso.

3) Open the hips.

4) Reduces anxiety.

5) Improves balance.