following yoga exercises are specifically tailored for
strengthening and relaxing the rapidly changing body of a
Pregnancy Yoga Set #1
Stand up with arms next to the ears and palms together,
Inhale, bend the upper body slightly back. Exhale, bend
forward. 1-3 minutes.
2. Sit on heels.
Inhale, raise body up. Exhale, sit on the heels, Hands
rest on lower waist, 1 minute.
3. Stretch legs
out. Support upper body with hands on floor. Inhale,
raise right leg up. Exhale, lower leg down to floor. 1-3
minutes. Repeat with left leg.
4. Bring the soles
of the feet together. Hold hands over toes. For 1
minute, rock side to side on the buttocks. Then, bounce
the knees up and down. Continue for 1-3 minutes.
5. Easy Pose.
Inhale stretch spine straight, Exhale, relax spine. 1-3
6. Come into the
squat, feet are flat on the floor. Relax in the position
for 1-3 minutes.
7. Easy Pose.
Slowly roll head in large circles. 1-3 minutes.
8. Relax on side.
Lower leg is slightly bent. Support head with pillow.
Inhale, raise leg up. Exhale, lower leg. 1-3 minutes
9. Totally relax on
Pregnancy Yoga Set #2
Easy Pose. soles of the feet are together. Inhale, relax
thighs. Exhale, press thighs to floor. 1-3 minutes.
2. Stretch out both
legs and spread them wide apart. Inhale, stretch back up
straight, Exhale, lower upper body to left leg. Hold
onto toes during the movement. 1 minute to each side.
Come onto the hands and the feet. Inhale and stretch the
head up, relax back (but no sway back). Exhale, stretch
up back (like a stretching cat). 1-3 minutes.
On hands and knees relax head and begin to rotate the
hips in large circles. 1-3 minutes in each direction.
5. On hands and
knees. Inhale, bend head and hips to the left. Exhale,
bend head and hips to the right. 1-3 minutes.
Relax in baby pose. 3-5 minutes.
On hands and knees. Inhale, lift right leg and head up.
Exhale, bring chin and knee to chest. 1-3 minutes.
Continue on other side.
Come into the squat. Begin to move the knees back and
forth with the elbows, 1-3 minutes, 9. Slowly roll head
in circles. 1-3 minutes.
Exercise Set #3
Yoga Set #3
Arms are parallel to floor and out to sides. Relax in
position with deep breathing, 3-5 minutes.
Easy Pose. Inhale, stretch spine straight, Exhale, let
back relax. 1-3 minutes.
Soles of the feet are together. Bounce the knees up and
down. 1 minute. Then massage inner thighs for 1 minute.
Repeat bouncing 1 minute.
Stretch legs straight out, spread wide, Grab onto toes.
Inhale, stretch up spine. Exhale, relax upper body
forward, bending from the hips.
hands and knees. Relax head down. Begin to rotate the
hips in large circles. 1-3 minutes. Repeat other
6. Relax into Baby Pose. Spread knees to allow your
abdomen to fall forward. 3-5 minutes.
Easy Pose. Place hands on shoulders. Inhale, turn upper
body and head to left. Exhale and turn to right. 1-3
8. Hands on shoulders. Inhale, raise up elbows and
exhale; bring elbows to the sides. 1-3 minutes.
9. Press the palms firmly together. Breathe deeply
for 1-3 minutes, keeping the pressure.
Hands in gyan mudra. Practice pelvic floor (kegel)
exercises for 3 minutes.
Pregnancy Yoga Set #4
Stand with arms to side and parallel to floor. Inhale
and swing whole upper body to left. Exhale, and swing to
right. 1-3 minutes.
2. Easy Pose. Arms to side, parallel to floor. Hands
in fist with middle finger stretched out. Rotate in
circle, backwards. 1 minute.
3. Interlock fingers under hair behind neck. Stretch
elbows back. Begin to rotate upper body in circles for 1
minute. Repeat other direction.
4. Place the thumb on the root of the small finger.
Arms are straight. Inhale, bring left arm up 60 degrees
and right arm 60 degrees below. 1-3 minutes.
Stretch both legs out, then place the right sole to
touch the left thigh. Bend slowly the upper body
forward, breathe very fully. 1-3 minutes. Change legs,
Soles of the feet are together. Relax. Inhale and relax
the thighs. Exhale, stretch the thighs to floor. 1-3
Easy Pose. Hands relaxed an the knees. Roll upper body
in large circles. 1-3 minutes and reverse direction,
On hands and knees. Relax head down. Begin to rotate the
hips in large circles. 1-3 minutes and then other
Sit on heels. Hands interlocked, arms next to ears.
Inhale sit up onto knees and exhale lower body to sit an
10. Arms same as #9. Inhale, raise up body and sit on
the left side of feet. Exhale, sit on the right side of
f eet. 1 minute.
11. Easy Pose. Hands on shoulders. Inhale and turn
upper body and head to left. Exhale and turn to right.
12. Concentrate, between eye brows. Slowly rotate
head in large circles. 1 minute.
13. Place hands on abdomen. Contract the pelvic
floor, without using the abdominal muscles. First slow,
fast and elevator. 100 times.
God bless all!!!
For any other further assistance, Contact Kenneth Silveira - +91
or mail at firstname.lastname@example.org