Fertility & Prenatal Exercises

Warrior Pose I 

Benefits

• Improves balance.
• Strengthens abdomen.
• Stretches thighs and ankles.
• Relieves cramps.
• Relieves backaches during pregnancy
• Opens up pelvis, prepare for labor.
• Encourage baby to engage if done during labor in between surges.

1. Begin with Mountain Pose, feet spreading hip-distance and arms on your sides.
2. Inhale, left foot step back 2-3 feet behind your right foot. Bear body weight on both feet.
3. On exhalation, elongate your spine, rest both hands on hips.
4. Toes on left foot point 45 degree away from your body.
5. Inhale, bend your right knee slightly and bring right thigh parallel to the mat.
6. On exhalation, reach your arms straight above your head as if you want to touch the ceiling. You may choose to reach with your arms parallel or clasped.
7. Breath steadily for 30 seconds. Bring your arms down.
8. Bring left foot forward to return to Mountain pose.
9. Step right foot back for the other side to complete the sequence.