Yoga

Tadasana:

It is also know as mountain pose. Stand erect, feet together and spread your toes. Lift knee caps. Make thigh bones back, tail bone in, lift sternum from base of spine. Extend shoulder blades and arms downwards. Take your breath and hold for 25 minute.

Uttanasana:

It is also called as forward bend. Exhale forward bends into wall. Align feet under each hip, hands level w/hips, shoulder width. Inhale lift sitting bones. Exhale lengthens elbows, armpits, ribs, spine & sitting bones. Hold it for thirty to sixty second while birthing.

Trikonasana:

It is also called triangle pose. First keep legs 4 feet apart. Make right foot 90º out, left foot slightly inwards. Inhale lift torso to extend spine. Exhale bend sideways, upper torso over legs. Hold it for 25 minute while birthing. Then repeat it on second side.

Vrksasana:

It is also called tree pose. Hug left leg muscles to the bone. Bend right leg. Press foot/thigh into each other. Take bent knee back & down. For balance, use wall. Hold it for 25 munite while birthing. Then repeat it second side.

Baddha Konasana:

It is also know as bound angle pose. First sit against wall. Press feet into each other, heels close to groins. Shoulder blades pressed flat into wall & downward to arch lower back tilting pelvis slightly. Draw outer thigh muscles towards knees. Hold it for forty to fifty second while breathing.

Upavistha Konasana

It is also known as wide-angled pose on the wall. First make legs straight. Stretch out through heels & towards floor. It can also be done sitting like Baddha Konasana. Hold it for thirty to sixty second while breathing.

Marjarasana

It is also called as Cat Cow. First put hands under shoulders and knees under hips. Inhale lift head & tail bone concaving the back. Exhale tuck tail bone under, round back upward, head down. Be fluid with your movements and always start from the pelvis. Repeat this series for ten times while breathing.