Fertility & Prenatal Exercises

Wide-Legged Seated Forward Fold

 This pose can boost your fertility as well as promote good health during pregnancy.

Benefits

• stretches hamstrings, calves and groins
• strengthens spine
• increases blood flow to the pelvis
• massages reproductive organs
• stimulates digestion and metabolism
• relieves anxiety and fatigue.

Instructions

1. Sit on a mat, add a soft blanket on top if necessary during pregnancy for extra comfort.
2. Open your legs as wide as you can without straining your muscles. Make sure your pelvis is in the centre.
3. Elongate your spine by sitting upright.
4. Inhale and raise your arms from your sides to reach the ceiling above your head. Exhale.
5. You may stay in this position if you feel a substantial stretch in your legs. Keep breathing steady.
6. Draw in your lower abdomen and tense your muscles around your vagina and anus.
7. On exhalation. Walk your hands out in front of you.
8. Keep breathing and tense your muscles for as long as you can. Relax muscles and tense again.
9. Stop reaching forward when you feel a substantial stretch. Elongate your spine instead of trying to force yourself to reach further.
10. DO NOT press your growing tummy onto the floor during pregnancy.
11. Maintain breathing steadily and hold for as long as you feel comfortable with.
12. Tense your muscles again and slowly walk back with your hands in order to exit this pose.
13. Slowly bend your knees and bring your legs together.
14. Relax.