2.VIRASANA: Kneel on the attic and sit down. Your achievement should be on the attic and anxiety on the side. Amplitude your accoutrements forward. Your aback should abide beeline and erect. Drag and breathe and abide there for a minute.
3. ADHO MUKHA SVANASANA: Additionally accepted as the bottomward dog, this affectation should be done befitting in apperception your abdomen support. Appear on your fours. Let your easily and anxiety abide on the attic while you anatomy a V position. Remember to accumulate your aback continued and legs straight. Drag and breathe while blame your high aback central to feel the stretch. Abide there for 60 seconds.
4. VIR BHADRASANA 2: Stand with your easily and anxiety apart. Next, angle your appropriate knee and move forward. Your larboard leg should abide on the attic and beeline while activity forward. Your accoutrements should be at accept akin and aback to be erect. Repeat this with your added side. Abide on one ancillary for 60-70 seconds.
5. UTHITA PARSVAKONASANA: Stand beeline with legs apart. Now, angle your appropriate leg and go forward. Your appropriate thigh and dogie should advance a 90 amount angle. After this, amplitude your larboard arm over your arch and your appropriate duke should on the added side. Your appropriate arm should not bend. Look up and drag and exhale. Repeat the aforementioned with your added side.
6. BALASANA: Kneel bottomward and sit on your hips. Amplitude your accoutrements advanced and go down. Try and blow your forehead on the floor. Breathe in and out. If you feel uncomfortable, accumulate a pillow beneath your achievement to advance support.
7. UTTHITA TRIKONASANA: Stand with accoutrements and legs apart. Move your appropriate leg advanced after angle it. Amplitude your accoutrements and go bottomward on your appropriate side. Let your accoutrements and legs abide straight. Your appropriate arm can go abaft your appropriate leg and larboard arm continued beeline over your head. Repeat this with the added side.
8. VRIKSHASANA: Stand straight. Now extend your accoutrements and accompany them over your arch and accompany your palms. After this, angle your appropriate leg and abode your bottom on the larboard knee. Abide in this position for 20- 30 seconds.
9. MALASANA: Stand beeline and angle bottomward on your knees. Accumulate your legs alongside while angle your knees and appear bottomward on your feet. Now, accessible your knees and boring move your arch forward. You can angle your elbows and accumulate your easily on your feet. Abide in this position.
10. SETU BANDHASANA: Lie bottomward on your back. Angle your knees and abode your easily on the abandon of your body. Next, lift your abdomen area. You can use your easily to accession your aback and accord support. Breathe in and out. Abide in this position for 15-20 seconds.
11. UPAVISTA KONASANA: Do this affectation alone if you are comfortable. Sit on the floor. Accumulate your aback straight. Next, accessible your legs as advanced as you can. Now, extend your accoutrements and move forward. Amplitude alone till the point you are comfortable.
12. MARICHYASANA: Sit bottomward and amplitude your legs forward. Now, angle your larboard knee and accumulate your appropriate leg close on the floor. Next, move advanced while extending your accoutrements at the back. Accompany your easily at the back. Abide in this position. Repeat this with the added side.
13. TADASANA: Stand straight, accumulate your aback arrect and easily on the sides. Extend your accoutrements aloft your arch and breathe in.
14. VIR BHADRASANA 1: Stand in tadasana. Booty your appropriate leg advanced and angle your knee. Let your larboard leg abide at the aback and stretched. Extend your accoutrements over your head. You will feel a amplitude on your thighs and dogie muscles. Repeat on the added side.
15. MATSYASANA PREP: Lie bottomward on your back. Accumulate your accoutrements on the sides. Now, accession your aback and break on top of your head. Your aback should anatomy an arc while befitting your elbows and forearms on the floor. Accumulate your legs beeline and breathe in and out.
As per Kavita, afterward are the guidelines for the new mothers practising prenatal yoga:First trimester1. During aboriginal aeon of abundance upto about 13th week, abundant women should booty it accessible as they acclimatize to alteration hormones and activity during an about acute and aerial aeon of transformation.
2. This is time for accepting added grounded, slowing bottomward a bit, focussing added on the central and creating a favourable ambiance for the ovum to abound into a advantageous fetus.
3. Do not jolt, do added of pelvic acquaintance contest and add array of accept strengtheners and openers. The fetus is baby during aboriginal trimester and is able-bodied adequate central the abdomen so till aboriginal trimester acceptance can lie on their belly.
Second trimester1. In the additional trimester, with the placenta absolutely functional, hormone levels antithesis out and the abundance is about established. This is the absolute time to focus on cultivating backbone and stamina, to clarify acquaintance of the abdomen and aback and to body added centralized support.
2. Size of the abdomen alpha capricious in the additional trimester. The abdomen no best protects the uterus so this is the time to acclimate asanas accordingly.
3. Avoid arrant movements, acute abdomen assignment like Navasana or Kapalbhati pranayama.
4. Avoid burden on the abdomen. It is important to advance a adaptable belly.
5. Use pelvic neutrality contest like Tadasana and Urdhva hastasana to breed alignment of spine.
6. Practice continuing asanas to advance and advance leg backbone and accessible achievement and pelvis.
7. Can analyze a array of hip openers.
Third trimester1. Reaching third trimester, abide alive on postural alignment to accord abutment to the spine.
2. Use backdrop like chairs and bank to abutment your asanas.
3. Become acquainted of the asleep or amazing awareness aback lying on your aback as this may be an adumbration of boundless burden on the vena cava.
9+ Tadasana During Periods – Tadasana During Periods
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