Fertility & Prenatal Exercises

Bow Pose

Benefits

• stimulates reproductive organs
• massages ovaries
• promotes blood flow to reproductive organs
• strengthens back muscles
• stretches front body
• opens up chest to improve lungs function
• stretches thighs, groins and ankles

Instructions

1. Lie on stomach with hands alongside torso and palms up.
2. Inhale. On exhalation, band knees and start to bring heels as close to buttocks as possible.
3. Reach back with hands and hold ankles. Keep knees at hip width throughout the pose.
4. Exhale. On inhalation, lift heels away from buttocks while lifting thighs away from mat.
5. Tug in tailbone toward the floor and keep back muscles relax.
6. Continue to lift up heels and thighs while pressing shoulders blades firmly against your back to open up your chest.
7. Pull shoulders away from ears.
8. Keep breathing during the pose.
9. Stay in pose for 15-30 seconds. 
10. On exhalation, release ankles to exit and rest on mat.