EXERCISES DURING PREGNANCY
First Trimester

1. Ardha Titali Asan (Half Butterfly)
How to do?
Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.
Benefits
It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery. 2. Poorna Titali Asan (Full Butterfly)
How to do?
Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands.
Gently bounce the knees up and down, using the elbows as levers to press the legs down. Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.
Benefits
Tension from inner thigh muscles is relieved. Removes tiredness from legs.

3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose)

How to do?
Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor.
While breathing out lower the legs towards the right, trying to touch the knees on the floor. At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.
Benefits
Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting. 4. Chakki Chalan Asan (Churning the Mill Pose)
How to do?
Sit with legs stretched out in front of the body about one foot apart. Interlock fingers of both hands and hold the arms out straight in front of the chest.
Make large circular movements over both feet, trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing. Practice 10 times in each direction.

Benefits
Excellent asan for toning the nerves and organs of pelvis and abdomen preparing them for pregnancy. Useful in regulating menstrual cycle. Also an excellent post natal exercise. 5. Kashta Takshan Asan (Chopping Wood Pose)
How to do?
Sit in squatting pose with feet flat on the ground and one and a half feet apart. Clasp fingers of hand and place them on the floor between the feet. Straighten the arms and keep them straight throughout the practice. Elbows should be inside the knees. Imagine the action of chopping wood. Raise arms as high as possible, behind the head, stretching the spine upward. Look up towards the hands.
Make a downward stroke. Expel the breath making an "Ha" sound and removing all air from the lungs. Hands should return towards the feet. This is one round. Practice 5-10 rounds.
Benefits
It loosens the pelvic girdle and tones the pelvic muscles.
6. Marjari Asan (Cat Stretch Pose)
How to do?
Sit with buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor. This is the starting position. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale, while lowering the head and stretching the spine upward.
At the end of the exhalation contract the abdomen and pull in the buttocks. Head will be now between the arms, facing the thighs. This is one round. It may be done for 5-10 times .Be careful not to strain yourself.

Benefits
This asan improves flexibility of the neck, shoulders and spine. Tones female reproductive system. Can be safely practiced during first 6 months of pregnancy. 7. Kati Chakrasan (Waist Rotating Pose)
How to do?
Stand with the feet about half a meter apart and the arms by the sides. Inhale while raising the arms to shoulder level. Exhale and twist body to left. Bring right hand to left shoulder and wrap left arm around the back. Look over left shoulder. Hold breath for 2 seconds, inhale and return to starting position. Keep feet firmly on ground while twisting. Repeat on other side. Do twisting smoothly without any jerks. Do about 5-10 rounds.
Benefits
Tones waist, back and hips . Induces a feeling of lightness and used to relieve physical and mental tension. 8. Tadasan (Palm Tree Pose)
How to do?
Stand with feet together and arms on the side. Raise arms over the head, interlock fingers and then turn the palms upward. Place hands over the head. Inhale and stretch the arms, shoulders and chest upwards. Raise heels to come up on the toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of the head. Relax for few seconds and repeat whole round 5-10 times.
Benefits
Helps develop physical and mental balance. Entire spine is stretched and loosened, helping to clear congestion of the spinal nerves. Also stretches rectos abdominal muscles keeping them nerves toned. 9. Utthanasan (Squat and Rise Pose)
How to do?
Stand erect on feet about a meter apart, with toes turned out. Interlock fingers of both hands and let them hang loosely in front of the body. Slowly bend knees and lower buttocks. Straighten knees and return to upright position.
Benefits
Strengthens muscles of middle back, uterus, thighs and ankles. 10. Kandharasan (Shoulder Pose)
How to do?
Lie flat on back. Bend knees, place soles of feet flat on the floor with the heels touching the buttocks. Feet and knees may be hip width apart. Grasp ankles with hands. Raise buttocks and arch back backward.
Try to raise the chest and navel as high as possible, without moving feet or shoulders. In final position, the body is supported by the head, neck, shoulders, arms and feet. Hold pose as long as it is comfortable. Release ankles and relax.
Benefits

Realigns the spine and relieves backache. It massages and stretches the colon and abdominal organs, improving digestion. Tones female reproductive organs and especially recommended for women who tend to miscarry. Should not be done in advanced stages of pregnancy.* Under expert guidance, it has been successfully used to turn the baby when it is a breech presentation.

Second Trimester

1. Matsya Kridasan (Flapping Fish Pose)
How to do? Lie on stomach with fingers interlocked under the head. Bend the left leg sideways and bring the left knee close to the ribs.
Right leg should remain straight. Swivel the arms to the left and rest the left elbow on the left knee. If this is not comfortable rest it on the floor. Rest the right side of the head on the right arm. Relax in the final pose, and after some time, change sides. Bent knee and head may be supported on a pillow for further comfort.

Benefits Stimulates digestion and removes constipation. Relaxes nerves of the legs. In later months of pregnancy, lying on the back may cause pressure over major veins and block the circulation. In such circumstances, this posture is ideal for relaxing and sleeping. Also redistributes excess weight around waistline. 2. Vajrasan (Thunderbolt Pose) How to do? Kneel on the floor. Bring big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet with heels touching the side of the hips. Place hands on knees, palms down. Back and head should be straight , but not tense.
Benefits

Enhances digestive functions and can be practices directly after meals. Relieves stomach ailments like hyperacidity often a trouble faced during pregnancy. Alters blood flow and nervous impulses in the pelvic region and strengthens pelvic muscles. Assists women in labor. 3. Bhadrasan (Gracious Pose) How to do? Sit in vajrasan (above). Separate the knees as far as possible, while keeping the toes in contact with the floor. Separate the feet just enough to allow the buttocks and perineum to rest on the floor. Try to separate the knees. Do not strain.
Benefits

Same as vajrasan. 4. Marjari Asan (Cat Stretch Pose) How to do? Sit with buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor. This is the starting position. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale, while lowering the head and stretching the spine upward. At the end of the exhalation contract the abdomen and pull in the buttocks.
Head will be now between the arms, facing the thighs. This is one round. It may be done for 5-10 times .Be careful not to strain yourself.

Benefits This asan improves flexibility of the neck, shoulders and spine. Tones female reproductive system. Can be safely practiced during first 6 months of pregnancy. 5. Hasta Utthanasan (Hand Raising Pose) How to do? Stand with feet together and arms on the sides. Cross hands in front of body. Inhale and slowly raise arms over the head, keeping them crossed. At same time bend head slightly backward and look up at the hands.
Exhale and spread arms out to the sides at shoulder level.. Inhale and reverse the movement, re-crossing the arms above the head. Exhale and lower the arms straight down in front of the body.

Benefits Removes stiffness from the shoulders and upper back. The deep synchronized breath improves breathing capacity. Influences heart and improves blood circulation. Whole body, especially the brain receives an extra supply of oxygen. 6. Tadasan (Palm Tree Pose) How to do? Stand with feet together and arms on the side. Raise arms over the head, interlock fingers and then turn the palms upward. Place hands over the head. Inhale and stretch the arms, shoulders and chest upwards. Raise heels to come up on the toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of the head. Relax for few seconds and repeat whole round 5-10 times.
Benefits

Helps develop physical and mental balance. Entire spine is stretched and loosened, helping to clear congestion of the spinal nerves. Also stretches rectos abdominal muscles keeping them nerves toned. 7. Kati Chakrasan (Waist Rotating Pose) How to do? Stand with the feet about half a meter apart and the arms by the sides. Inhale while raising the arms to shoulder level. Exhale and twist body to left. Bring right hand to left shoulder and wrap left arm around the back. Look over left shoulder. Hold breath for 2 seconds, inhale and return to starting position. Keep feet firmly on ground while twisting. Repeat on other side. Do twisting smoothly without any jerks. Do about 5-10 rounds.
Benefits

Tones waist, back and hips . Induces a feeling of lightness and used to relieve physical and mental tension. 8. Utthanasan (Squat and Rise Pose) How to do? Stand erect on feet about a meter apart, with toes turned out. Interlock fingers of both hands and let them hang loosely in front of the body. Slowly bend knees and lower buttocks. Straighten knees and return to upright position.
Benefits

Strengthens muscles of middle back, uterus, thighs and ankles. 9. Meru Akarshanasan (Spinal Bending pose) How to do? Lie on right side with left leg on right leg. Bend right arm. Placing the elbow on the floor. Support head on right palm. Place left arm on left thigh. Raise the left leg as high as possible, slide the left hand to the foot and grasp the big toe. Repeat on other side.
Benefits

Relaxes the hamstring, inner thigh and abdominal muscles and stretches the muscles of the sides of the body rendering them stronger and flexible

Third Trimester
1. Ardha Titali Asan (Half Butterfly)
How to do?

Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.
Benefits

It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery. 2. Poorna Titali Asan (Full Butterfly) How to do? Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands. Gently bounce the knees up and down, using the elbows as levers to press the legs down.
Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.
Benefits

Tension from inner thigh muscles is relieved. Removes tiredness from legs. 3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose) How to do? Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor. While breathing out lower the legs towards the right, trying to touch the knees on the floor.
At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.
Benefits

Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting. 4. Ankle Crank How to do? Bend the right leg up and place the foot overhanging the left knee. Hold the right toes with the left hand. Steady the right ankle with the the right hand. Crank the right ankle around in a large circle, exploring to the very perimeters of movement. Do 10 rotations in each direction and then 10 rotations in each direction with the other ankle
Benefits

Good for stiffness and poor circulation in the feet. Helps extend setting time in meditation postures.
Pregnancy Advice Specially useful in case of edema, cramping, post epidural numbness in the feet and legs. 5. Shoulder Rotation How to do? Single Arm Place the right fingertips up on the right shoulder. Slowly rotate the arm and shoulder joint around as if drawing a large circle with the tip of the elbow.

Extend the movement to rotate fully into the shoulder joint. Do 5 times one way and then reverse the direction for 5 circles. Repeated on the left side.

Double Arm Raise the arms up, fingers on both shoulders. Slowly rotate both arms together in large circles. Try to stretch the elbows as far back as possible, and try to touch them together at the front. Go 5 times in one direction and then 5 times reverse. Breath Inhale when opening the chest as the elbows go backwards, exhale when the elbows move towards touching at the front.
Benefits

Improves circulation and flexibility in the shoulders and upper back. Releases tensions from around the heart and lungs. Encourages better breathing. Especially effective for release of neck tension if followed by the neck series.
For mothers-to-be, practice throughout pregnancy and post-nasally as this exercise helps to stimulate proper function of the mammary glands.

Top Recommended Exercise Before you begin exercising, remember that it is important to talk to your health care provider. If you are already exercising, you may be able to keep up with your routine and adapt it as you grow. Keep your heart rate under 140 beats per minute and avoid overheating, especially in your first trimester.
Recommended Exercises:
Kegel Exercises:
Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. Toning all of these muscles will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids.
Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles. The best thing about Kegel exercises is that they can be done anywhere, and no one knows you’re doing them.
Swimming:
Many health care providers and fitness professionals say swimming is the safest exercise for pregnant women. Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating. Avoid scuba diving or water skiing.
Walking:
Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.
Running & Jogging:
Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure you're well hydrated, avoid over-heating , and wear good shoes.
Bicycling:
The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is great exercise because you have less of a chance of falling. As you grow, your center of gravity is shifting so your are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.
Stair Climbing Machines:
These machines pose a small risk of falling. However, side rails provide balance support. Stair climbing is an excellent way to raise your heart rate.
Yoga:
Yoga has a long standing reputation for relieving stress and pressure on your body. Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous. Some yoga instructors offer special classes for pregnant women. Avoid lying flat on your back for extended periods of time and try not to overstretch.
Aerobics:
If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before beginning a new program. Keeping your balance can sometimes be difficult, so you'll want to be careful as you grow. Taking a class specially designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time.
Dance:
Dancing can be done in your home or at a gym that offers special classes for pregnant women. Avoid a lot of spinning, leaping, and jumping.
Exercises to Avoid:
Skiing:
Although cross-country skiing is a fairly safe sport for pregnant women, there is a risk of falling. Downhill skiing has a greater risk of falling and is not recommended while pregnant.
Water Skiing:
Water skiing could result in abdominal trauma, especially in the second and third trimesters.
Horseback Riding:
Riding a horse can involve a lot of jolts and quick movements, which can really hurt you and your baby. There is also a risk of falling.
When you Exercise:
Don't wear tight clothes, but do wear a good sports bra that will give you good support. Wear shoes that have good support and are not slippery, so you won't fall. Breathe deeply, drink a lot of water, and remember to keep your heart rate under 140 beats per minute. Avoid jerking motions and lying on your back for extended periods of time.
Stop exercising if you have any vaginal bleeding, dizziness, faintness, shortness of breath, contractions, or nauseous feelings.