Fertility & Prenatal Exercises

Hero Pose

Benefits

• Relieves leg and ankle swelling.
• Relieves leg cramps.
• Stretches upper and lower back.
• Opens up and relaxes shoulders.
• Relieves neck tension.
• Opens up chest to restore breathing during late pregnancy.
• You can rest in this pose during labor to ease tensions. 

1. Sit in a kneeling position with thighs and knees parallel on each side. You may raise your body by siting on a towel or cushion if your knees feel uncomfortable.
2. Sit up and stretch your spine. Inhale, raise your right arm and reach behind your back.
3. At the same time, place your left arm down, around your lower back and up in order to hold your right hand. (as shown in the above picture.) Exhale.
4. Make sure you stretch your arms and open up your shoulders and chest for your hands to clasp. You may hold a towel between your hands if your hands cannot meet.
5. Keep breathing steadily for 30 seconds before alternating this pose with the other arm.
6. Relax and straighten your legs. Lie on your back with your legs straight to rest.