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.