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Pregnancy strong 6 asanas to get you pregnancy strong at home This sequence will help open the hips, stretch the back and abdominal muscles whilst relieving the body from any aches and pains all whilst providing you with a stronger pregnancy practice. By Lynsey Riach
Extended Hand To Toe (Utthita Hasta Padangustasana)
Starting in mountain pose, bring your left hand to your hip for balance and find a focal point to concentrate on. Slowly bring your right leg towards your belly, bending the knee hooking the finger to the big toe. Extend your leg out to the side, opening the hip, remaining straight and upright with no bend in your spine. Standing leg is firm, but knee is not locked. This strengthens control in your mind, standing leg and promotes flexibility in the hip socket and hamstrings. Hold for 3-5 breaths then repeat on the other side.
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One Legged Pigeon (Kapotasana)
Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. The outside of your right shin will now rest on the floor. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward at the same time, and lift your pubis toward the navel. Stay here anywhere from 3-5 breaths before switching legs. Use a block if needed for support.
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Wild Thing (Camatkarasana)
This is only to be practiced if you have previously practiced this asana. Push back into downdog and bring your weight into your right hand and roll onto the outer edge of your right foot like side plank. On an inhalation, lift your hips and carefully ‘flip’ yourself over by staying strong in your right hand and stepping your left foot back. Place your toes on the floor with your knee partially bent. Curl back through your upper back to create a sweeping action of the shoulder blades into the back of the rib cage. On an inhalation lift your hips higher until you curl more into a backbend whilst extending your left arm away from your heart. Stay for 3-5 breaths on each side promoting a stronger back and hip flexors with each time you practice this extension.