Fertility & Prenatal Exercises

Chair Pose

Benefits

• strengthens upper and lower back
• strengthens legs
• stretches carves to prevent leg cramps

Notes

• suitable in first and second trimester before belly getting too big
• be caution in third trimester and follow suggested variation

Instructions

1. Begin with Mountain Pose, feet spreading hip-distance and arms on your sides.
2. Inhale as you raise your arms above your head.
3. Exhale as you slowly bend your legs as if you were half sitting.
4. Elongate your spine and try to reach up high while half sitting.
5. Palms touching each other or at shoulder width.
6. Distribute your body weight evenly between both feet.
7. Tense your buttock and tuck your tailbone in to lessen the curve in lower spine.
8. Stay in this position for 30 seconds while breathing steadily.
9. Inhale, lower your arms and straighten your legs on exhalation.
10. Relax and repeat if you feel comfortable.

Variation

By third trimester, your belly might become a burden during this pose. Place a chair behind you as a guide in case you need it. Try not to sit on it or rely on it as moving object can be dangerous.

You may also practice this pose in front of a table or chair, place your arms in front of your chest, resting on the chair or table instead of above your head to release tension.

Come to stand on your mat with your feet hips-width apart (about two fists distance). Begin to bend your knees as you sink your hips down, as if to sit in a chair. Keep your back straight and long as you angle it slightly forward in order to accommodate the shifting distribution of weight. Sink as far as your leg strength and balance will permit, creating a 90-degree angle between your back and thighs. If shoulder and arm strength permits, reach your arms up over your head, palms face one another at shoulder distance apart. For less intensity, reach your arms out in front of you, palms facing each other or the floor, or bring your palms together at your chest into a prayer-like position. Tuck your tailbone under slightly to lessen the curve in your lumbar (lower spine) and to keep it free from excessive crunching or pain. Breathe as you feel your body’s shifting relationship to gravity and your quadriceps muscles strengthening. - See more at: http://www.babymed.com/prenatal-yoga/prenatal-yoga-chair-pose-utkatasana#sthash.RfQf4rGB.dpuf

Come to stand on your mat with your feet hips-width apart (about two fists distance). Begin to bend your knees as you sink your hips down, as if to sit in a chair. Keep your back straight and long as you angle it slightly forward in order to accommodate the shifting distribution of weight. Sink as far as your leg strength and balance will permit, creating a 90-degree angle between your back and thighs. If shoulder and arm strength permits, reach your arms up over your head, palms face one another at shoulder distance apart. For less intensity, reach your arms out in front of you, palms facing each other or the floor, or bring your palms together at your chest into a prayer-like position. Tuck your tailbone under slightly to lessen the curve in your lumbar (lower spine) and to keep it free from excessive crunching or pain. Breathe as you feel your body’s shifting relationship to gravity and your quadriceps muscles strengthening. - See more at: http://www.babymed.com/prenatal-yoga/prenatal-yoga-chair-pose-utkatasana#sthash.RfQf4rGB.dpuf

Come to stand on your mat with your feet hips-width apart (about two fists distance). Begin to bend your knees as you sink your hips down, as if to sit in a chair. Keep your back straight and long as you angle it slightly forward in order to accommodate the shifting distribution of weight. Sink as far as your leg strength and balance will permit, creating a 90-degree angle between your back and thighs. If shoulder and arm strength permits, reach your arms up over your head, palms face one another at shoulder distance apart. For less intensity, reach your arms out in front of you, palms facing each other or the floor, or bring your palms together at your chest into a prayer-like position. Tuck your tailbone under slightly to lessen the curve in your lumbar (lower spine) and to keep it free from excessive crunching or pain. Breathe as you feel your body’s shifting relationship to gravity and your quadriceps muscles strengthening. - See more at: http://www.babymed.com/prenatal-yoga/prenatal-yoga-chair-pose-utkatasana#sthash.RfQf4rGB.dpuf