Pre-Post Natal Yoga Book

Pre & Post Natal Yoga
By Kate Mandlik
“The destiny of the world and children is in the hands of intelligent

mothers.”
Swami Sivananda
~1~
Contents
1. Introduction 3
2. How Yoga can be Beneficial During Pregnancy 5
3. Pregnancy Yoga Guidelines 7
4. Specific Pregnancy Conditions, Complications, Contra-indications & Cautions 8
5. Preparation for Conception 9
6. Resolve/Sankalpa 10
7. Positive thinking & living to create a happy baby, mother and pregnancy 12
8. First Trimester 13
 Main changes and problems
 Important things to remember
 Specific focus & practices
9. Second trimester 16
10. Third Trimester 19
11. Prenatal Asanas – Surya Namaskar 21
12. Prenatal Asanas – Supine 25
13. Prenatal Asanas – Sitting 48
14. Prenatal Asanas– Standing 93
15. Pelvic Floor Exercises 128
16. Mudras for Pregnancy 130
17. Pranayam for Pregnancy 133
18. Chanting for Pregnancy 141
19. Cleansing techniques for Pregnancy 143
20. Meditation & Visualisation for Pregnancy 147
21. Relaxation & Yoga Nidra for Pregnancy 155
22. Pre Natal Timetables 160
23. Yogic Practices for Labour & Birthing 169
24. Post Natal Yoga 174
 Yoga for Early Motherhood
 Main changes and common problems
 How yoga can be helpful
 Important things to remember and when to start
 Specific Focus and practices
 Post Natal Timetables 177
 Post Natal Asanas 184
 Additional Post Natal Practices 213
25. Yoga for Motherhood – The First Year 219
26. Yogic and Naturopathic Treatments for Common Ailments During Pregnancy 222
~2~
Introduction
My pregnancy journey began soon after my father was diagnosed with cancer. We decided that
bringing a baby into the world would be a good decision, and ultimately it was one of the best, if not
the best, decision I have ever made.
Ishwari was conceived with pure intentions and emotions. Before her conception I had been
preparing myself both mentally and physically, practicing the Shakti bandhas and meditating on
pregnancy and childbirth, of which I had previously had many fears. The first trimester was a
rollercoaster ride. I was shocked by the immediate changes I felt. I continued my regular practice,
but at a much more relaxed pace, avoiding strong twists, back bends and abdominal compressions.
At 6 weeks I was hit by nausea and low energy. To me it was an amazing example of how the body
tells us we need to slow down. I am naturally a very energetic person who needs to move and be
doing things all the time. It was a big challenge for me to let go, walk slower, rest. Vaman helped me
greatly with the nausea, it was the best thing I did at that time.
By the second trimester my energy levels were back to normal and I felt great. My practice had
changed a little, my body was slowly changing. Asanas were varying and I increased my mantra
chanting. I would practice mahamrityunjaya havan daily plus 108 gayatri and om chanting.
By the third trimester I was still energetic. Throughout the whole pregnancy I was doing a lot of
study on pregnancy and childbirth and reading many positive birth stories. I did a lot of meditation
and reflection on birth, especially in the last trimester. The third trimester I naturally became more
introverted, I did a lot more pranayama, a lot more contemplation and a lot more witnessing. It was
a quiet, gentle, caring time with a lot of bonding with Ishwari. I had some problems with leg cramps
but apart from that I was very healthy and energetic.
Yoga helped in many ways throughout that nine months. It gave me energy and at the same time
helped me to relax. It helped me to deal with my emotions. My pregnancy was not an easy time
emotionally, particularly due to my father’s condition but yoga kept me balanced and strong. Yoga
kept me healthy and active. I never waddled; I never had problems with my movements. In fact I
went overdue by one week and even in that last week I was walking three times a day for half an
hour and swimming for 45 minutes. I put that down to yoga. Yoga helped prevent me from excessive
weight gain, physically it helped but also by following tapas and not overeating. It kept my back
strong, prevented pain and helped me to maintain my balance, coordination and stability. It helped
prepare me for birth physically and mentally, removing my fear of childbirth and giving me trust and
faith in my own body
By the time I went into labour my body was strong for the marathon that is labour. It was flexible to
be in many different positions. My knees were strong to hold my weight for hours at a time. All the
time in between contractions I used to relax which I did immediately and which gave energy for the
next contraction. My emotions were steady and under control throughout the labour and I was
continuously aware of everything going on throughout the process. Yoga helped me to deal with the
pain through relaxation, affirmations and focused awareness. I still remember at the most intense
part of the labour thinking to myself, would I do this again? And I answered myself that yes, I could!
~3~
Yoga made me mentally flexible enough to deal with the aspects of the birth that did not go how I
had planned or hoped for, which allowed me to let go of expectations and go with the flow.
After the birth yoga helped me with my posture, which became a little hunched at times due to the
breastfeeding and tightness in my chest. It helped me to lose the excess weight very fast,
maintaining strength in my abdominal muscles. Previous yoga had helped me to prepare for
sleepless nights and my ability to deal with very less sleep and still have plenty of energy. But most
importantly yoga has helped me emotionally to deal with the changes. To be able to stay balanced
and calm when she is crying and won’t settle, to look at things from her perspective, to be aware
that she will feel any change in my emotions and that any negativity will affect her. To be able to be
positive at all times. To be aware enough that if I start to feel some irritation I can change and
remove it. Om chanting was one tool that helped me when she was crying. I would chant, whilst
walking and it soothed us both.
Over the past year yoga has helped me to try and be the witness, to cultivate patience and to let go
of expectations. Being a mother has been a challenge, as it is for all mothers. For me the main
challenge was trying to find a balance. Before she was born I had a lot more time for teaching and
working, but after her birth it became very hard to find any time for this. The 24 hour job of
motherhood and the continuous attention she has needed and continues to need was something I
never really expected. The past year was an emotional rollercoaster, as a new mother and as a carer
for my father. Ishwari and yoga helped me after his passing. Yoga kept me stable and calm.
These days I still don’t have a lot of time for yoga practice but the mental practice, in daily life, is
always there. I would say that yogic philosophy has helped me more than anything through these
times and ultimately our goal is to practice yoga during every moment of our life. Though
motherhood has been a challenge it has been an amazing and wonderful challenge. The transition
from womanhood to motherhood has created so many beautiful emotions and the love that is there
is just a completely new level. I feel so lucky and grateful to have been able to conceive and nurture
a baby. Pregnancy is such a special time and yoga just adds to this. If every woman practiced yoga
during pregnancy I am sure the world would be a much more peaceful place.
~4~
How Yoga can be beneficial -
Before conception
Prepares the women physically, emotionally and spiritually for conception.
Creates a positive environment for a baby.
Promotes physical and mental health.
Helps a women to overcome any barriers and fears they may have in preparation for having
a child.
Increases the pranic level, vitality and opens energy blockages.
Helps the women to develop spiritually so that she will be ready to bring a baby into the
world.
During Pregnancy
Physically
Increases flexibility.
Strengthens the abdominal muscles which support the uterus and baby for nine months and
also to help with the birthing process.
Strengthens the spine and muscles of the back which are put under a lot of stress during
pregnancy.
Improves posture and helps to correct any postural defects that can come from pregnancy,
such as the excessive curvature of the lower back which is common.
Strengthens the pelvic floor muscles as well as making them flexible. This is necessary for
holding the uterus in place. As the uterus becomes heavier a lot of stress is put on these
muscles and can cause urinary incontinence. This is prevented if these muscles are strong.
Flexibility of these muscles is beneficial during birth and prevents tearing.
Teaches women how to relax on a physical level which is necessary throughout pregnancy
and birth.
Helps to stabilise and strengthen muscles of the pelvis.
Tones all muscles used in birthing.
Increases oxygen level for mother and baby.
Helps the women to gain more control over her respiratory system which can be helpful
during labour.
Removal of metabolic wastes.
Improves general fitness.
Improves blood circulation and strengthens the heart.
Balances and regulates the blood pressure.
Improves immunity.
Prevents and relieves back pain.
Helps to promote a smooth stress free delivery.
Can prevent and relieve fluid retention.
Helps to prevent leg cramps and varicose veins.
Helps prevent constipation.
Helps to keep the digestive system functioning well.
Increases energy levels.
Helps to calm the nervous system.
Helps to create more space in the pelvic region and reduce stress placed on abdominal
organs.
Helps to open the chest and create more space, espcially in the last trimester when the
uterus can press strongly, making breathing more difficult.
Helps to promote a natural and healthy birth without intervention and/or drugs.
Can help prevent and overcome morning sickness.
~5~
Helps to keep weight gain under control.
Improves balance and stability which is necessary as the womens centre of gravity changes.
Improves co-ordination.
Prevents prolapse and helps prevent haemorrhoids.
Helps with pain management during labour.
Emotionally & Spiritually

Removal of fear, anxiety, conflicts, tension and stress.
Promotes relaxation and stress management, emotional wellbeing.
Increases mental peace, calmness.
Relaxation and learning to relax and control the mind, being the witness.
Helps to create a bond and connection between the mother and child.
Helps to change the quality of thoughts.
Helps to balance and stabilise the emotions which can be unstable due to hormones.
Creates the mental strength needed to cope with any problems during pregnancy and birth.
Creates positive feelings of love, compassion, appreciation, gratitude and peace.
Helps one to find the balance in life, with the struggles, obstacles and so on that may come
up during this time, pregnancy related or not.
Creates trust and faith in ones body.
Empowers a women.
Encourages women to honour themselves and enjoy the special time of pregnancy.
Improved concentration and clearness, which can decrease for some women during
pregnancy.
Creates yogic awareness so the women can birth in a conscious and powerful manner.
For baby
Creates a more peaceful atmosphere and positive energy.
Makes the baby feel more secure.
Helps in the spiritual development of the baby.
Improves blood circulation, removal of metabolic wastes and increased nutrition to the
baby.
~6~
Pregnancy Yoga Guidelines
The most important principle is that there should be no compression, strain or

overstretching of the belly.
Yoga should be practiced with the baby’s safety in mind at all times.
Yoga should not be practiced in the same way as when not pregnant or just for the benefits
of the woman.
Pregnancy is not a time to learn new, more difficult or advanced poses. It is a time to be
gentle and caring, with respect and love for oneself and the baby.
Asanas should work on creating space and openness.
All asanas should feel comfortable, there should never be any strain or over-exertion. We
should follow the usual yogic guidelines of steadiness and comfort but with additional care.
Overstretching can be more common due to the increase in relaxin which softens the
muscles and ligaments.
Avoid strong twists, instead practice gentle open ones only.
Avoid abdominal contractions.
Avoid strong backbends and practice only very gentle ones. As the pregnancy progresses
there can be more curvature of the lower back. In this case be even more careful practicing
backbends.
Avoid any strain to the pelvic area, especially in the first trimester.
Avoid prone positions from second trimester and in the first trimester if there is breast
tenderness.
Avoid lying on the back from the second trimester if it feels uncomfortable, causes dizziness
or faintness. This is due to vena cava compression, the main vein returning blood from the
lower extremities and abdomen to the heart. Pressure on the vein can decrease oxygen
supply to the mother and baby. Lying on the left side will help to increase oxygen supply. It is
recommended to avoid lying on the back completely in the last 6 weeks.
Avoid inversions due to possible pressure on the vena cava and dizziness. This is especially
important in the last two months when we want the baby to prepare for birth and to get
into position.
Avoid holding positions for extended periods of time, particularly standing poses that can be
more strenous - the pulse rate has already increased and the heart is also working much
harder than normal so it is very important to avoid overexerting. Also avoid holding poses
too long as they can decrease blood flow to the uterus, cause venous pooling and dizziness.
Extra care should be taken moving from supine to sitting and to standing positions and
should always be done very slowly. It is recommended that after doing supine asanas the
woman should roll to the side, ideally the left side and then slowly sit up. It is not
recommended that a women sit up straight as it puts stress on the abdominal muslces,
lower back and belly.
Release any pose that just doesn’t feel right, makes one breathless or increases the heart
rate.
Remember that each person is different and every pregnancy is different.
~7~
Specific Pregnancy Conditions, Complications, Contra-indications & Cautions
There is a section on yogic and natural treatments for pregnancy conditons and complications at the
back of the book however there are some important points to remember before starting a yoga
practice when pregnant. Here are some of the common pregnancy conditions or complications
where extra care needs to be taken:
Bleeding – avoid asanas until the 16th week or when your doctor allows. If bleeding occurs
later in pregnancy stop asanas and consult your doctor.
Breathlessness – avoid lying on your back for very long.
Breech Baby – avoid squatting if baby is breech after 35 weeks, until baby has turned.
Carpal Tunnel Syndrome – avoid any asanas that cause discomfort.
Cervical Stitch – avoid full squatting poses.
General Back Pain – avoid any strong poses, be gentle with all asanas, use cushions if
needed, especially with forward bends, extra care should be taken with posture such as
keeping feet parallel, avoid standing on one leg more than the other, avoid lying on the back
for too long.
Haemorrhoids – avoid full squatting.
High Blood Pressure/Pre-eclampsia – avoid inversions, downward dog and standing forward
bends. Avoid any poses that are uncomfortable.
IVF Pregnancy – better to avoid asanas until the end of the fifth month to be sure the
pregnancy is established.
Low Blood Pressure and Faintness – take extra care when changing positions, avoid
standing for long periods of time or lying on the back for too long. If you feel faint lie down
on your side. Avoid any positions that make you feel faint.
Oedema/Fluid Retention - avoid any poses that cause discomfort.
Miscarriage – Previous or High-Risk – avoid asanas until the 16th week of pregnancy.
Palpitations – take care to avoid any poses that are strenuous.
Placenta Praevia – avoid full squatting poses and anything strenuous.
Pelvic Pain – Pubic, Groin, Coccyx – avoid wide leg positions, being gentle and aware of
poses that cause discomfort.
Premature Dilation of Cervix – avoid full squatting poses.
Preterm Labour – avoid squatting and supta vajrasan from 6 months.
Rib Pain – avoid slouching, extra awareness of posture.
Sciatica/Slipped Disc – avoid any strong poses, be gentle with all asanas, use cushions if
needed, especially with forward bends, extra care should be taken with posture such as
keeping feet parallel, avoid standing on one leg more than the other, avoid lying on the back
for too long.
Sacro Iliac Pain - avoid any strong poses, be gentle with all asanas, use cushions if needed,
especially with forward bends, extra care should be taken with posture, such as keeping feet
parallel, avoid standing on one leg more than the other, avoid lying on the back for too long,
avoid wide leg forward bend poses.
Symphis Pubis Pain – avoid wide leg stretching positions, strong lunges, pigeon, squatting
poses, horse pose.
Split Abdominal Muscles – avoid side bends, back bends and twists, only do very gentle
versions.
Toxaemia – see doctor immediately.
Varicose Veins – avoid any poses that cause discomfort.
~8~
Preparation for Conception
It is recommended before conception that both man and woman prepare themselves
mentally and physically. One should take a minimum of three months to do this before attempting
conception. This is recommended in all natural fertility centres. One should try to follow the yogic
lifestyle, eat a balanced healthy diet, avoid intoxicants, get regular sleep and exercise. Before
conception is a time to start preparing mentally for a pregnancy and child, to overcome any fears or
barriers and to purify oneself as much as possible.
Regular practice and discipline of all aspects of yoga is important for both the man and
woman. Practice of asanas will prepare the body physically, pranayam will give vitality and energy,
mantras will give prana and mentally cleanse, yoga nidra and meditation will help to remove the
fears and obstacles.
Both partners can start meditating on what kind of child they want to create or invite,
depending on one’s beliefs. They can start meditating on pregnancy and having children, to make
sure it is what they want and are ready for. If there are little fears, insecurities or questions
remaining then it can be difficult for some women to fall pregnant. Ideally the couple should discuss
their feelings and thoughts in preparation. One can never be fully prepared for the life changing
event of a child but if one is prepared to some level then the chance of fast conception and of a
happy, worry free pregnancy is much higher.
When one is ready to try to conceive, avoiding the heating practices of bhastrika, kapalbhati,
agnisar and uddiyan bandha can be helpful. The reason being is that too much heat in the body may
lead to miscarriage and it is highly possible that one may be pregnant and not know it. It is always
better to be cautious and instead practice gently, with awareness and care.
Trying to conceive can be a stressful time for some couples. It is important that the couple
remain balanced during this time and that life is not only about conceiving. It is commonly heard
that a couple may be trying a long time without success and become very stressed, but once they
stop trying and let go then immediately they fall pregnant .
~9~
Sankalpa or Resolve for Pregnancy
May this baby be happy

May this baby be healthy
May this baby be able to overcome the obstacles of life
May this baby be intelligent
May this baby inspire people and create happiness in all
May this baby be a yogi
And may this birth and pregnancy be a happy, healthy one for me and the baby…
This was my sankalpa for my pregnancy. I would say this mentally every morning on waking, whilst
still in bed, immediately before starting my mantras, as well as before my yoga practice, before
sleeping and during the day if I thought of it. My sankalpa was quite long. A sankalpa may be only
one line, it doesn’t matter. What is important is that it suits you and that you remember to say it,
mentally or out loud, as often as possible.
Sankalpa is a Sanskrit word and can be translated as a resolution or resolve. A resolve or resolution is
defined as ‘decide upon, make up one’s mind upon action or doing or to do, form mentally’. It is
also defined as ‘intentions that one formulates mentally for virtuous conduct,’ and, simply, ‘will or
purpose.’ It takes the form of a short phrase or sentence/s which should be clearly and concisely
expressed, using the same wording each time, to bring about a positive change in one’s life. It is not
only a positive affirmation or a positive thought but a process of training the mind to develop the
will and to develop clarity of thought, to be the motivation behind your life. It is especially helpful
during the time of pregnancy when there are many changes, both physical and mental. It can help a
woman to get through the pregnancy and birth in a positive manner. If there are problems or
complications during this time the sankalpa can be remembered to give strength, power and faith.
The sankalpa should be in tune with an individual’s personality. It should not cause struggle or doubt
in the mind. It should come from within and not just be a quick thought – ‘oh I want to be like this.’ It
should not be a wish. It is a conviction. ‘I will become......’ Time should be given to think clearly about
our sankalpa and we must have faith in it. The sankalpa is trust and faith in ourselves, if we do not
have faith in our sankalpa then there is no point in using it. We should nurture the sankalpa,
remembering it frequently. We should have positivity for our sankalpa, we should not question it. It
should be in harmony with our mind and body.
The phrasing of the sankalpa is also important. The sankalpa should always be affirmative. Cognitive
psychological studies have shown that the negative statement takes more time for the brain to
understand whereas the positive is easy to understand for the neural networks. We should not say,
‘I am going to stop being fearful.’ We should say, ‘I am going to (or I will) cultivate positivity, courage
and faith.’ It should be simple.
It is important to be realistic when forming a sankalpa. For example saying ‘I will have a pain free
birth’ or ‘My baby will not cry’ may not be suitable. Though it is possible that these things may
happen it is not common and may create expectations that cannot be met. Try to avoid changing the
sankalpa, once made, and keep it to yourself. Sharing it may decrease its strength.
An example of a sankalpa that Guruji uses in yoga nidra for pregnancy is ‘Pregnancy is a divine
experience that women can experience. Now I have come across it. I am undergoing the happiest
time of my life. I am awaiting the moment of climax of this divine experience.’ Other examples may
include – ‘My body is perfectly designed to give birth, it has the knowledge, wisdom and power.’’I
have trust and faith in my bodies ability and my baby’s ability.’ ‘Women have been doing this for
millenia. I have faith in the universe and in the divine female energy.’
~ 10 ~
The more it is remembered the more it will reinforce the seed that has been planted, it will ground,
motivate, increase willpower, focus and give a deeper sense of purpose and direction. It will help
through any stressful times during pregnancy, positively affecting both mother and baby and
prepare a woman for a positive birth experience.
~ 11 ~
Positive Thinking & Living to Create a Happy Baby, Mother & Pregnancy
Pregnancy is a good opportunity to try to live a more harmonious and balanced life, to give oneself
time to study philosophy and cultivate virtues.
It is said that the soul of the baby enters the womb in the fourth month. Up until the fourth month it
is recommended to think and visualize the type of person you want to invite into the world. Swami
Satyananda Saraswati says that it is very important from then on to be careful to control the thinking
process. To control the desires, the emotions, the mind, as much as possible, to try to maintain a
positive state of mind at all times. The reasoning behind this is that once the soul enters, the
consciousness of the baby is wide open and absorbs all information. The mind begins to become
programmed from this point and the first information it receives is in the form of reactions and
emotions from the mother. It is said that this information is the sowing of the seed of samskara,
which is a form of mind programming and conditioning.
Looking from a more physical perspective, if the mother has mental tension of some kind, if she is
thinking negatively, is depressed or angry, then this is going to have an effect on the physical body.
Her hormonal secretions, respiration and heartbeat will affect the body of the baby. All negative
emotions have a strong effect on hormonal activity in the body.
The language that we speak should be positive in nature. The concept and understanding of
language is picked up by the baby through the mother’s reactions and feelings. It is said that
immediately after birth the baby will react to the sounds of its native language through certain
muscular responses and movements. Therefore as much as possible we want to speak in a gentle
and positive manner.
It is recommended that the environment surrounding a pregnant woman should also be positive.
One should try to surround themselves with positive people and situations as much as possible. They
should avoid reading negative books or watching violent films, instead reading or studying yogic
texts such as the Bhagvad Gita or Patanjali Yoga Sutras. Watching only positive films and listening to
positive music. We know that if we watch a horror film it stimulates the fight or flight response
which leads to the secretion of adrenalin, affecting many systems in the body that ultimately affects
the baby. These recommendations are there for any serious practitioner of yoga.
Pregnancy is a good time to start trying to live in a more balanced and yogic way, for the pregnancy
and baby before and after birth. We can start to follow the yogic principles that will ultimately stay
with us for life and help us to raise happy and balanced children.
~ 12 ~
First Trimester
1 to 12 weeks or first 3 months
Main changes and common problems
The first trimester is a time for huge physical and mental changes. Every woman and every
pregnancy is different. A woman may have any or none of the following –
Physically
Nausea, vomiting
Dullness, lethargy, extreme tiredness
Heartburn, flatulence, indigestion, bloating, loss or increase of appetite
Food aversions and cravings
Breast changes – tenderness, heaviness, tingling, fullness
Frequent urination
Sleeping problems due to getting comfortable, stress or worry
Constipation
Headaches
Faintness or dizziness
Various effects and withdrawals from a change in diet and lifestyle such as quitting smoking,
alcohol, drugs, and/or caffeine.
Mentally
Emotions – unstable, irritability, weepiness, joy, elation, anxiety, fear, moodiness
Mixed feelings on pregnancy – factors may include if it was a conscious conception or
accident, wanted, previous children or pregnancies
Ready for motherhood? Mixed feelings, fear, change, readiness, confidence
Many things to think about - biggest life change on all levels
General worries that baby will be ok, healthy and safe.
Baby Changes
From a fertilised egg the first three months is a time of huge growth and change. By 6 weeks the
baby is 13-16mm long and the heart has started to beat. The brain, stomach and intestines are
developing and the bumps of arms and legs are starting to grow. By the end of the first trimester the
baby is about 11 cm long, weighing 45 gms and all the organs have formed.
Important Things to Remember
The first trimester is a time full of change. It is also a time where there is a high risk of miscarriage.
One in five babies are miscarried in the first trimester, many of which women are not even aware of.
Because of this one needs to be very careful during this delicate time.
There are a lot of varied opinions on what to practice during this time. Some say a woman can follow
her regular yoga practice that she was doing beforehand, whilst others change it dramatically and
some recommend no yoga at all in the first trimester.
The decision should depend on many factors such as for how long the woman has been practicing
yoga and how she has been practicing. The style or way she has practiced yoga is also important. She
should have a good understanding of the yogic principles of comfort, stability, strain, pain and
~ 13 ~
awareness of the body.If the women has had any bleeding or previous miscarriages then extra care
should be taken and only very gentle poses should be practiced.
For a woman who is very new to yoga and has had bleeding or previous miscarriage it is better to
wait till the 2nd trimester before starting asana practice. Simple breathing, yoga nidra and relaxation
can be started in the first trimester.
Many women may not want to do much yoga practice in the first trimester because they feel
nauseous, tired or worried that it may not be good for the baby. It is very important that if a women
is new to yoga she starts with a class and not by herself, so that she learns all the principles of yoga
practice and does not overstretch, strain or push.
Women who have been practicing yoga frequently before getting pregnant may be able to continue
their regular practice with some adaptations, following the pregnancy guidelines and making sure
that the practice is never strenuous.
Specific Focus and Yoga Practices
Let the focus be on rest, surrender, nurture and relaxation. This is a time to
conserve and build energy, for oneself and for the baby. A woman may feel
overly tired, this is often the way the body tells the woman to slow down and
rest, so the body can focus on the pregnancy and all the internal changes that
are happening.This is also a time for spiritual nourishment and preparation for
the soul to come in the 3rd month. It is a time to think about the kind of
characteristics you may want your baby to have and a time to welcome the
soul. It’s a time to look inward and make oneself as pure, clean and positive as
possible.
There may be a lot of changes not just of the body and mind. A woman may
change her lifestyle, quit or change jobs, her relationships may change with
her partner, parents, friends and work colleages. She may have to start
adapting her life with the changes that are beginning. It’s a time where people
may or may not know about the pregnancy. A woman may decide t o keep her
pregnancy secret till the second trimester or she may tell everyone. Once
people know they will want to give their opinion and judgement. It is
important that the woman does not get too involved with other peoples opinions. Many people like
to tell negative pregnancy and birth stories which help support their own fears. It is best to avoid
these stories and negative aspects. In fact it is best for the mother and baby to try and surround
herself only with positivity, in all its aspects, that involves people, workplace, home life, TV, books,
internet and so on.
Looking at asanas to practice it is nice to practice gentle poses that restore energy, open the pelvic
region, rejuvenate and ground the mind, gently strengthen the core muscles and legs and have a
positive effect on the digestive system. Some women may still be comfortable practicing some very
gentle back bends in prone position whilst others will not be able to lie on their abdomen and chest
at all.
Pranayam is very helpful at this time as the baby does not have its own prana source until the end of
the third month so the pranayam will give the baby and mother energy. Pranayam also has a strong
effect on the mind and is especially helpful for reducing stress, anxiety and balancing the emotions.
~ 14 ~
Moola bandha should be started right from the beginning, in sitting positions and other asanas. It is
good to get into the habit of practicing moola bandha as early as possible, not only when doing
asanas but throughout the day.
The practice of vaman can he very helpful for those with nausea and or vomiting. Some women have
continuous nausea all day and vaman can give a lot of relief when practiced in the morning. Even if
the nausea returns later in the day it is a very welcome break for at least a few hours after vaman. It
makes one feel fresh and clear, with more energy and optimism. It also works mentally on helping
remove the fears and mental tensions that may be there.
Relaxation with shavasan, yoga nidra, visualisation and meditation are also important. Yoga nidra is
very easy to practice at any time of the day but is especially useful in th early afternoon, when
energy levels may have decreased. One may like to meditate on ones thoughts, fears, emotions and
so on. One may like to visualise how they want their pregnancy, birth and child to be, creating a
positive atmosphere for the baby. Mantras can also be of great help at this time for focus and
balance. Mahmrityunjay for preventing any negativities and for positive health. Gayatri for
increasing energy and intelligence to the baby, Om for general stress relief and peace of mind.
Mantras can be helpful when the mind is scattered and one needs something to focus on.
Sometimes other types of meditation can be too difficult and the mind will wander. With mantras
one is given something to focus on and use of a mala will increase that.
~ 15 ~
Second Trimester
13 to 28 weeks, 4th to 6th month
Every woman and every pregnancy is different. A woman may have any or none of the following –
Physically
Weight gain
Increased energy
Some may still have fatigue
Dcreased urinary frequency
Decreased or finished nausea and vomitng (however some may have it the entire time)
Baby movements
Expanding belly
Difficulty in balance as the centre of gravity changes
Difficulty sleeping as the belly enlarges
Constipation
Heartburn, indigestion, flatulence
Breast enlargement
Headaches
Occasional faintness or dizziness
Nasal congestion
Bleeding gums
Increased appetite
Food cravings and aversions
Fluid retention in the ankles, feet, hands and/or face
Varicose veins
Haemorrhoids
Mild breathlessness
Abdominal achiness, as uterus stretches
Itchy belly
Leg cramps
Back pain
Clumsiness
Mentally
Emotions – unstable, irritability, weepiness, joy, elation, anxiety, fear, moodiness. This
instability may decrease as the trimester progresses.
Frustration – especially during the stage where you don’t really look pregnant but look fat
instead.
Forgetfulness, decreased concentration.
Reality of pregnancy
Increased thoughts of childbirth
General worries and anxiety that baby will be ok, healthy and safe.
~ 16 ~
Baby Changes
By 16 weeks the baby is about 18 cm long and weighs around 200 gms. The circulatory and urinary
system are in working order. By 24 weeks the baby is 31 cm long and weighs around 700gms. The
skin is covered in fine hair and protected with a waxy coating and the tastebuds are forming. The top
of the uterus is level with the naval. By the end of the second trimester the baby is about 36 cm long
and weighs around 1100gms. The eyelids have opened and the lungs have grown enough to be able
to breathe outside the uterus, though some help would be needed. The baby’s ears have also
completely developed.
Many women will start their yoga practice from the second trimester. It is
a time where many women feel at their best. The nausea and vomiting is
often gone and energy levels have started to increase. The risk of
miscarriage has decreased dramatically leading to more confidence and
joy, as opposed to the fears and worries they may have had before. It’s a
time when many women share their news with others and the full reality
of being pregnant hits home. It’s a time when a woman may start to
prepare by buying different things for the baby and it’s a time when their
belly starts to expand and they get to physically feel their baby inside,
which is a very special and precious feeling.
It is important to take care that a woman does not overstrain herself

during this trimester. She will feel more energetic and may want to push
herself a little during her practice. This should be avoided as it may cause
damage such as overstretching due to the increase in relaxin. Lying on the
back should be avoided if it causes any discomfort, pain, uneasiness or
faintness. All prone poses should now be avoided completely. Holding
standing poses for a long time should be avoided due to too much
pressure on the legs. Distance should be taken between the legs for all standing poses to allow room
for the belly.
When practicing asanas extra care should be taken not to compress the belly, which will now be
growing. Poses may need to be adapted to suit the growing belly and for comfort. Its important to
remind women about the yogic principles during pregnancy so that they do not strain or do anything
strenuous.
This trimester is a time to start working more on strengthening the legs in preparation for labour, as
well as more hip opening asanas such as squatting and asanas that prepare one for squatting. Asanas
that relieve back pain can be helpful, especially when there is an increased curve in the lower back.
Asanas that improve posture are also very beneficial, as well as ones that improve balance and co-
ordination, which can often be a problem as the centre of gravity changes. Balancing poses will also
give a feeling of lightness. Awareness of posture should be reminded in yoga practice and daily life.
Poses that stretch the calves are useful to prevent cramps and raising the legs against the wall will
help with fluid retention.
Pranayam should be continued to help balance the emotions, remove stress and strengthen the
lungs, as well as being a source of prana for mother and baby.
~ 17 ~
Neti can be helpful at this stage as it is common for women to have nasal congestion. Moola bandha
should be continued and ashwini mudra can also be useful to strengthen the muscles.
Yoga nidra is still a great practice to continue, as is any meditation or visualisation practice to
balance the mind, remove stresses and/or fears. Mantras will give energy, focus and concentration
and are a good form of meditation, especially as women may find it more difficult to focus.
~ 18 ~
Third Trimester
29 to 40 weeks, 6th to 9th month
Every woman and every pregnancy is different. A woman may have any or none of the following –
Physically
Weight gain.
Decreased energy and fatigue (or in some cases increased energy)
Increased urinary frequency in last month or two as baby moves down
Strong baby movements.
Vaginal discharge.
Difficulty in balances the centre of gravity changes
Difficulty sleeping.
Constipation.
Increased Heartburn,
Indigestion, flatulence.
Breast enlargement
Headaches.
Occasional faintness or dizziness.
Nasal congestion.
Bleeding gums.
Increased appetite (may decrease in the last month)
Food cravings and aversions
Fluid retention in the ankles, feet, hands and/or face.
Varicose veins.
Haemorrhoids.
Shortness of breath.
Abdominal achiness, as uterus stretches.
Itchy belly.
Leg cramps.
Back pain, sciatica.
Rib pain.
Urinary incontinence.
Clumsiness.
Braxton Hicks contractions.
Leaking breasts.
Heaviness of the abdomen.
In the last month increased pressure in pelvis.
Difficulty walking.
Mentally
Forgetfulness, decreased concentration.
Increased thoughts of childbirth – apprehension, fear.
General worries and anxiety that baby will be ok, healthy and safe.
Dreaming about baby
Increased thoughts about baby
Boredom and weariness about pregnancy
Eagerness for pregnancy to be over
~ 19 ~
Excitement that a baby is coming
Relief its almost over
Oversensitivity to others opinions, especially when getting close to birth
Impatience and restlessness in last month
Fear of birth
Baby Changes
By 32 weeks the baby is about 41 cms long and weighs around 1800gms. The baby is inhaling
amniotic fluid to exercise its lungs and practice breathing. By 36 weeks the baby is about 47cms and
2800gms. By the end of 36 weeks the baby is classed as full term which means that it can be born
anytime from then on and not be classed as premature. By 40 weeks, which is the due date, of
which only 5 % or babies are born on, the baby may be 50 cms and 3200gms.
By the third trimester the belly will have expanded significantly and
many things will need to be adapted. Each woman is different, some will
feel very comfortable and active, whilst others will feel tired, have pain
and have difficulty moving easily. So a yoga practice will have to adapt
according to the needs of that woman.
Many poses will have to be stopped or adapted. By now lying supine will
be uncomfortable for most women so supine asanas should be avoided.
For women with a tendency to preterm labour or complications certain
asanas will need to be avoided, particularly squatting poses. There is no
reason to stop yoga in this trimester, it can be practiced up until the day
a woman goes into labour (and during it) but care and awareness should
be there.
Asana practice should be relaxing and restorative. Poses that prepare a woman for labour are still
very beneficial. The asanas practiced will depend on how the woman feels and any problems she
may be having. Sleep is often difficult at this time so soothing poses can be enjoyable. Back pain is
often a problem so some nice stretching poses will give relief. One may like to use more cushions
and bolsters by this time or easier versions of asanas. Balancing poses are still nice to do to give that
feeling of lightness, especially as the belly gets larger, but a wall or chair may be needed for support.
Pranayam should be continued and if possible, increased. Pranayam is very helpful at this time when
a women can become a bit more emotional. At this time she may start thinking more about the birth
and this can bring up a range of emotions. Pranayam will help her to balance these emotions, giving
focus and some inner quiet. Many women may want more quiet time by now and pranayam can
help give this. Ujjayi, bhramari, deep breathing and alternate nostril breathing are all great to
practice. If a woman has heartburn then cooling breath will also be useful.
Moola bandha and ashwini mudra should be continued. Many woman may find they become a little
incontinent at this time, especially by the last month when the baby drops, putting more pressure on
the pelvic floor.
~ 20 ~
Neti, yoga nidra, meditation, visualisation and mantras can all be practiced and will be very helpful
on an emotional level. Visualisation and meditation on the birth can help to remove fears and make
one feel more comfortable about the process.
~ 21 ~
Surya Namaskar – Sun Salutation
There are many variations to Surya Namaskar. These are just some examples of how one can
practice it.
1. Namaskar Position – Keep the hands in namaskar at the chest. Chant the mantra if desired.
This will give energy to mother and baby. Keep the feet at hip distance apart to create space
for the belly. Be aware of posture. There is a tendency to push the belly forward, creating an
increased curve in the lower back. Try to stand straight, keep the shoulders relaxed, head
upright and equal pressure on each foot. From here take a variation or move to the next
asana.
Variations – From here one can inhale and stretch the arms up, hands together or apart. If
that is stressful on the back the hands can be kept together and a gentle backbend, tilting
the head back. If preferred one can support the lower back and tilt back gently, avoiding a
strong back bend. One may also like to practice a few arm movements at this time to open
the chest and stretch the back.
~ 22 ~
2. Forward Bend – Exhale bending forward. Keep the legs apart and bring the hands to the
ground or as close as is comfortable. Remember not to overstretch and don’t compare how
far you used to bend and try to do that. Relax and allow the body to stretch as far as it feels
right. If there is back pain, sciatica or bending forward doesn’t feel good then bend the
knees, lifting the heels, supporting the body by keeping the fingertips on the ground and
keeping the back straight by looking forward and not rounding the back.
3. Half Cobra Pose – Slowly bring one leg back into a lunge, as far back as is comfortable. Place
the hands on the ground with the hands on the inside of the leg, unlike the regular surya
namaskar. Make sure the belly is not being compressed. Take more distance between the
feet if needed. Push the hips downward, open the chest and tilt the head back.
Variations – If preferred place the hands on the knee, pressing the hips downward. If that is
comfortable and stable then one can lift the arms above the head with the hands together
or apart. One may like to inhale to come into this pose. These variations can be useful when
one feels compression on the belly from Half Cobra.
4. Plank Pose – From Half Cobra slowly bring the other leg back so that both legs are straight.
Make sure there is still space between the legs. Try to keep the body in a straight line,
~ 23 ~
shoulders above the hands. If it is stressful or uncomfortable then keep the knees on the
ground.
5. Downward Dog – From plank pose slowly lift the hips, bringing the heels towards the floor,
lengthening the back and bringing the forehead towards the mat.
Variations – If this pose is comfortable one can raise a leg, trying to stretch the foot away
and creating a stretch all along the back to the foot. If needed one can bring the other foot a
little to the middle for stability. Another option from there is to bend the leg, opening the
pelvic region a little more. Another option is to bend one knee towards the face, whilst
bringing the other heel as close to the mat as possible, stretching the calf. All these
variations should be practiced on both sides.
6. Hare Pose – From downward dog, exhaling bend the knees, placing them on the ground.
Take a bit more distance between the knees, as needed and lower the buttocks down onto
the heels, feet relaxed. Place the forehead on the ground or towards the ground. Stay for as
long as is comfortable. Walk the hands further away to lengthen the back if desired.
~ 24 ~
7. Cat Pose – From Hare pose slowly lift the hips upward and onto the hands and knees. Bring
the knees in slightly if comfortable so that they are hip width apart. From here practice the
cat movements. Inhale arching the spine, exhaling rounding the back. Keep the tabletop cat
after 6 months or if the belly is very large instead or arching.
8. Half Cobra Pose – from cat slowly bring one leg forward into half cobra or a variation.
9. Forward Bend – bring the other leg forward into forward bend.
10. Namaskar Pose – bring hands into namaskar, do any variations if desired.
Benefits
 Strengthens all the main body systems.
 Stretches and strengthens the whole body.
 Can be used as a warm up, however in pregnancy, especially later, it may be too strenuous
as a warm up and therefore may be practiced later in one’s practice, after simpler warm ups.
 Each individual pose has its own particular benefits.
Breathing
There can be breathing however this surya namasakr should be done slowly so a few breaths may be
taken in each pose. There should be no rush to move from each pose. Particular breathing can help
during the transition between certain poses and normal breathing can be practiced during the pose.
Precautions & Contra-indications

Practice this surya namaskar slowly, carefully and with awareness. Do not try doing as many
repetitions as you may have done when not pregnant. Listen to your body. Avoid if there is any pain
or discomfort during the practice. Take variations to suit the body. Adapt as needed. Remember
there are many other practices that can be done, don’t compare your pregnancy practice to your
pre-pregnancy practice.
Avoid if there is back pain, sciatica, high blood pressure, during first trimester, cervical stitch,
bleeding, palpitations or any heart problems, placenta praevia or pelvic pain. Avoid in third trimester
if it is strenuous or difficult with the belly.
Variations
This is just one example of how surya namaskar can be done. There are many other additions that
can be added or substituted in this series of asanas. Its up to you to be creative!
~ 25 ~
Supine
Anantasan – Lord Vishnu Pose

1. Legs together
2. Upper leg bent, foot on thigh
3. Holding foot/leg with hand
4. Bent leg and arm wrapped
5. Raised leg without support
6. Raised Leg and arm
Ardha Chakrasan 1, 2, 3 – Half Wheel Pose
1. Raised hips
2. Raised hips and straight leg
3. Raised hips, straight leg and on toes
Chandrasan – Moon Pose
Ek Pad Uttanpadasan
Hasta Sanchalan - Arm movements 1, 2, 3
Janu Sanchalan – Knee Movements
1. Bent leg pressed to thigh
2. Bend both legs to side, legs together
4. Bend both legs to side, legs apart
5. Cross leg twist
6. Needle and thread
7. Half butterfly
Kandharasan – Shoulder Pose
Matsya Kreedasan – Flapping Fish Pose
Pada Sanchalan – Leg Movements
1. Bend leg and bring to body
2. Leg Rotation
4. Cycling with one leg
Pawanmuktasan – Gas Release Pose
 Ardha - Half
 Variation of Ardha Pawanmuktasan – Baby pose
 Purna - Full
Pelvic tilts
Shavasan and side shavasan
Supta Pawanmuktasan – Reclining Gas Release Pose
Supta Ugrasan – Reclining Ferocious Pose
Supta Uttanpadasan – Reclining Raised Leg Pose
Supta Vajrasan – Reclining Thunderbolt Pose
Supta Titaliasan – Reclining Butterfly Pose
Tadagasan – Pond Pose
~ 26 ~
1. Legs together
2. Upper leg bent, foot on thigh
3. Holding foot/leg with hand
4. Bent leg and arm wrapped
5. Raised leg without support
6. Raised Leg and arm
 From supine position slowly roll to the left side.

Type 1 - Bend the left arm and support the head. Place the legs together. Support and maintain
balance of the body with the help of the right arm placed in front of the chest. Relax and try to keep
the body in one line without bending forwards or backwards.
Type 2 – Slowly bend the upper leg and place it on the lower thigh, inner knee or calf, depending
where it is comfortable. Maintain balance and focus on relaxing.
Type 3 – Bend the upper leg and hold the toes or ankle. Maintaining balance slowly extend the leg
until it is straight. If you cannot hold the toes with the leg straight then hold the calf.
Type 4 – Bend the upper leg and wrap the arm around the leg, gently bringing the leg towards the
upper body.
~ 27 ~
Type 5 – Slowly raise the upper leg as high as it is comfortable. You may maintain the position or
practice it as a movement, inhaling as you raise the leg, exhaling lowering.
Type 6 – The head remains on the lower arm with both arms straight and hands together. As you
inhale slowly raise the upper arm and leg as high as is comfortable whilst trying to lengthen the arm
and leg, exhaling lower the leg and arm. This can be repeated a few times if comfortable.
Benefits
 Helps to strengthen the core muscles of the abdomen and the lower back.
 Gives a nice stretch to the neck.
 Opens the pelvic region on a physical and pranic level.
 Removes pressure that can build up in the pelvis during this time.
 Types 2 and 4 in particular are helpful when there is pain in the lower back, especially from
nerve compression which can be common during pregnancy. Type 2 is especially helpful to
maintain for longer periods of time.
 Types 3, 5 and 6 stretch the inner thigh, tone and strengthen the legs which is good
preparation for labour.
 Type 6 strengthens and tones the arms.

It is not necessary to practice all of them and later types are not better or more advanced than the
earlier types. They all have their own individual benefits. Start with type 1. If that feels good and
balance is not difficult then practice type 2 as well. Remember that stability and comfort should
always be there. If one type is too strong then take another option.
If there is back pain then be especially careful and practice 1, 2 and, if comfortable, type 4.
Variations & Tips

If there is discomfort in the stretch to the neck then keep the head on the lower arm.
If balance is difficult then keep the lower leg bent.
~ 28 ~
Ardha Chakrasan Type 1, 2, 3 – Half Wheel Pose
1. Hips raised
2. One leg straight
3. One leg straight and heel raised
 From supine position bend both the legs bringing the heels near the buttocks. Keep the feet
hip width distance to start. Bring the arms over the head and hold the elbows. Alternatively
rest the arms over the head or keep the arms down by the sides.
Type 1 - Exhale and inhaling slowly raise the hips so that there is a straight line from the shoulders to
the knees. If this is the only type to be done then one can raise the hips higher if desired. Stay in this
position, breathing normally or exhale and lower the hips down gently.
g
 If type 1 was comfortable you can move to type 2.

Type 2 – Keep the feet closer together. After lifting the hips slowly extend one leg and point the
toes. Try to keep a straight line from the shoulder to the toes. Keep the knees together for support.
Breathe normally and maintain for as long as it is comfortable. Repeat on the other leg.
Type 3 – to be practiced only if type 2 was comfortable. From type 2 slowly lift the heel. Maintain
balance and breathe normally. Repeat on the other side.
Benefits
 Strengthens and tones the pelvic, hip and buttock region plus the calves, thighs, lower back,
abdomen and ankles.
 Reduces lower back pain
 Strengthens spine and helps to realign the spine, which can be beneficial if there is sciatica.
~ 29 ~
 Useful post natally to tone the entire pelvic region.

Extra care should be taken if there is back pain. It is preferable to practice type 1 only if there is pain
as this will help to relieve it. Practicing a few repetitions will be of greatest benefit.
It is not necessary to practice all types but to remain stable and comfortable.
If the blood pressure is high this asana should be avoided.
This asana is best practiced up to the 6th month of pregnancy, if comfortable. After that extra care
should be taken and particular awareness on making sure there is no dizziness. It is best to avoid
type 2 and 3 after the first 6 months. Avoid all types in the 9th month when the baby is positioning
itself for birth as this is a partial inversion.
If there is heartburn at the time of practicing then avoid this pose as it may exacerbate the effect.
Variations & Tips

Remember the stages and go with the flow.
A nice addition to this asana is to incorporate the pelvic floor exercises. So when raising the hips
apply moola bandha and release on exhalation.
 From supine position slowly roll to the right side, bringing the left knee to the ground. Adjust
the hips as much as is needed for the position to be comfortable. Place both the hands onto
the left knee.
 Slowly raise the left arm over the head, trying to keep the fingertips on the ground. This can
be done with an inhalation. Follow the fingertips with the eyes and rotate the neck.
 As you exhale slowly lower the arm down to the left side. If possible try to keep the
fingertips touching the ground, if not a little above the ground. Keep following the hand
with the head. Do not worry if there are places where you cannot see the fingertips.
~ 30 ~
 Repeat the opposite direction, slowly raising the arm over the head on and inhalation and
exhaling bringing the arm back down to the left knee. Repeat on the other side.
Benefits
 Helps to open up the chest region, giving it a nice stretch which is especially helpful during
breastfeeding and to improve circulation in that region.
 Gives a gentle twist to the spine, relieving tension, particularly in the upper back area.
 Removes stiffness in the neck and shoulder region.
 Creates more space in the upper abdomen and rib area which can be helpful to relieve
discomfort and rib pain, especially when the baby becomes larger.
 Gives stimulation to the digestive system to help prevent constipation.

Only raise the arm as far as is comfortable. It does not matter if the fingers do not touch the floor,
wherever you feel the stretch is enough to give the benefit. It should be a gentle and relaxing
stretch.
If you feel dizziness then avoid the pose.
If there is nausea at the time take care and do the pose very slowly. If it is uncomfortable avoid it.
Variations & Tips

If there is a lot of tension in the upper back region, especially between the shoulder blades, then
repeat the movement more times. It is not necessary to repeat the whole movement from the knee
to the side but instead repeat the movement from the head to the side, where you feel the most
release.
Ek Pad Uttanpadasan – One Leg Raised Pose
 From supine position exhale and while inhaling slowly raise one leg to 90 degrees. If 90
degrees is too high then keep the leg lower. Breathe normally and maintain the position.
Keep the other leg straight, relax the face. Tuck the chin in slightly towards the chest to keep
the spine lengthened. Press the lower back into the ground. To release inhale and exhaling
slowly lower the leg down with control.
Benefits
 Strengthens and tones the core muscles of the abdomen and back, as well as the thighs.
~ 31 ~
 Improves the functioning of the digestive system
 Removes flatulence and constipation, both common in pregnancy.
 Helps to tone the pelvic and perineal muscles and uterus.
 Can be beneficial for mild cases of lower back pain.
 Can stretch the calves and hamstrings if the toes are erect which can be helpful in the
prevention of leg cramps and restless legs.
 Improves circulation to the legs and can therefore help if there is fluid retention in the legs.

There should be no trembling of the leg. If this is the case then lower the leg slightly or take the
variation. This position puts quite a bit of pressure on the abdomen if held for longer so take extra
care if you are having discomfort. If you are having and pain in the pelvic or abdominal region then it
should be avoided. Avoid this pose with both legs straight after the 6th month or if lying on the back
feels uncomfortable, instead keep the other leg bent.
Variations & Tips

If the pose is difficult then keep the other leg bent, this will take a lot of pressure off the back and
abdominal muscles, especially when coming in and out of the pose.
This pose can be practiced as a movement also instead of maintaining. Correlate the movement with
the breath and only do as many repetitions as is comfortable.
To give a stretch to the calves and hamstrings keep the toes erect.
Hasta Sanchalan - Arm Movements – 1, 2, 3
Type 1 - From the supine position, turn the palms up and lift the arms slightly off the
ground. Inhale and move them along the floor, initiating the movement from the shoulders
until the hands meet each other behind the head. Put the right palm on top of the left and
stretch the arms upwards and the toes downwards on an inhalation. Release the stretch on
an exhalation. Repeat this stretch a few times. Exhale and slowly move the arms back down
to the sides of the body to supine position.
~ 32 ~
Type 2 - From the supine position, raise the arms upwards vertically. Place the palms down
onto the floor behind the head. The elbows may need to be bent a little for this. Stretch the
arms upwards and the toes downwards on an inhalation. Release the stretch on an
exhalation. Repeat this stretch a few times. Exhale and slowly lower the arms over the head,
back down to the sides of the body to supine position.
Type 3 - From the supine position turn the palms up and lift the arms slightly off the ground.
Inhale and move them along the floor, initiating the movement from the shoulders until the
hands meet each other behind the head. From here, cross the arms over and as they cross
over more, bring them down over the head, chest and abdomen. Then start to uncross the
arms and bring the arms down by the sides of the body. Repeat the movement in the
reverse order, starting by crossing the arms over the abdomen, then chest, then head and
then uncross the arms and move them above the floor, making a big circle along the floor
until the arms are back at the sides of the body in supine position.
Benefits
 Loosens the joints in the shoulders
 Aligns the ligaments, tendons and muscles in the arms, shoulders and back.
 Opens and creates space in the chest, especially helpful during breastfeeding and to
alleviate rib pain during pregnancy.
~ 33 ~
 Relaxing and calming effect with the breath.
 Creates space in upper abdomen which can give relief if there is discomfort.
 Helps to remove upper back pain
 Stretches out the legs and ankles which can be helpful for fluid retention and cramps.

Those suffering from stiff shoulders should not strain to move the arms beyond their limits.
The range of movement of the arms will gradually increase with regular conscientious
practice. If needed, the movements can be done with a few breaths, especially for women
who are suffering from breathlessness due to pregnancy. The floor can be used as a support
if the arms get tired being above the ground. If it is uncomfortable for the back to lie on the
ground then the knees can be bent. In the later months of pregnancy it may be more helpful
to practice these movements in sitting or standing position. After 6 months practice these
movements in supine with the legs bent or in another position.
Variations & Tips
To get a stronger effect on the back practice these movements in sitting or standing position.
Janu Sanchalan – Knee Movements 1, 2, 4, 5, 6, 7
1. Bent leg pressed to thigh

2. Bend both legs to side, legs together
4. Bend both legs to side, legs apart
5. Cross leg twist
6. Needle and thread
7. Half butterfly
Type 1 – From supine position raise the arms over the head and hold the elbows. Slowly bend one
leg and place the foot near the buttock. Inhale and exhaling press the leg towards the opposite
thigh. Inhale releasing and exhale lower the leg. Repeat on the other side.
~ 34 ~
Type 2 - From supine position raise the arms over the head and hold the elbows. Bend both the
knees and place the feet near the buttocks and feet together. Inhale and exhaling bend the knees to
one side, turning the neck to the opposite side. Breathe normally and maintain the position. Exhale
and inhaling raise the knees back to the starting position. Repeat on the other side.
Type 4 - From supine position raise the arms over the head and hold the elbows. Bend both the
knees and place the feet near the buttocks and feet hip width apart. Inhale and exhaling bend the
knees to one side, turning the neck to the opposite side. Breathe normally and maintain the
position. Exhale and inhaling raise the knees back to the starting position. Repeat on the other side.
Type 5 – From supine position raise the arms to the sides, palms can be facing up or down,
depending on comfort. Bend both the knees bringing the feet near the buttocks. Cross the left leg
over the right leg. Inhale and while exhaling slowly lower the knees towards the right side, turn the
head to the left side. Breathe normally and maintain the position. The knees may be touching the
ground or there may be some distance from the ground. Try to keep both shoulders on the floor.
Exhale and inhaling raise the knees up, change the legs over and repeat on the other side.
~ 35 ~
Type 6 – From supine position bend both the knees bringing the feet near the buttocks. Take some
distance between the legs and then raise the right leg, placing the ankle on the left thigh, just above
the knee. Bring the hands around the left thigh. If in the early months of pregnancy you may be able
to hold the left calf also. Slowly pull the thigh towards the chest gently and maintain the position,
breathing normally. Repeat on the other side.
Type
Type 7 – From supine position raise the arms over the head and hold the elbows. Bend both the
knees and place the feet near the buttocks and feet together. Inhale and exhaling slowly lower one
leg to the side, as far as it will comfortably go. Breathe normally and maintain the position. Exhale
and inhaling raise the leg back to the starting position. Repeat on the other side.
Benefits
 Relieves tension and pain in the back muscles and spine.
 Loosens and improves flexibility of the spine.
 Helps to realign spine and release compression on sciatic nerve (especially type 6)
 Opens the hips and pelvic region.
 Gives a gentle massage to the lower abdomen, improving digestion.
 Relieves tension in the buttocks and thighs
 Creates space in the pelvic region and relieves congestion.

It is not necessary to practice all these types. Some may be more suited to you than others and give
the benefits needed. There should not be any dizziness when practicing any of these poses. In the
later stages of pregnancy some of the positions will become more difficult due to the size of the
belly and also possible discomfort lying on the back. In this case avoid these movements. Some of
these movements can be adapted in a sitting position.
Variations & Tips

If it is uncomfortable to hold the elbows in some of the positions then just raise the arms as high as
is comfortable.
Some movements can be adapted in a sitting position if needed.
~ 36 ~
Kandharasan – Shoulder Pose or Bridge Pose
 From supine position bend both the knees and place the feet close to the buttocks. Take
some distance between the feet, at least hip width distance. Hold the ankles or keep the
hands on the ground. Exhale and inhaling slowly raise the hips up as high as is comfortable.
Breathe normally and maintain the position. When releasing inhale and then exhaling slowly
lower the hips down gently.
Benefits
 Strengthens and tones the pelvic, hip, abdomen, lower back and buttock region.
 Opens the chest which is especially useful during breastfeeding
 Reduces lower back pain
 Strengthens spine and helps to realign the spine, which can be beneficial if there is sciatica.
 Can be helpful in the prevention of miscarriage
 Stretches the abdominal region gently which can help in digestive problems such as
constipation.
 Useful post natally to tone the entire pelvic region.
 Can help to turn a breech baby.

If the blood pressure is high this asana should be avoided.
Only raise the hips as high as is comfortable, do not compare how you may perform this asana when
not pregnant. Listen to your body.
This asana is best practiced up to the 6th month of pregnancy, if comfortable. After that extra care
should be taken and particular awareness on making sure there is no dizziness. If there is heartburn
at the time of practicing then avoid this pose as it may exacerbate the effect. Avoid practicing this
pose in the 9th month.
Variations & Tips

This pose can be practiced as an asana and also as a movement. It can be nice to practice it a few
times as a movement to warm up and then maintain it.
A nice addition to this asana is to incorporate the pelvic floor exercises. So when raising the hips
apply moola bandha and release on exhalation.
~ 37 ~
Matsya Kreedasan – Flapping Fish Pose
 From supine position slowly roll to one side. Bring the arms up near the head and bend the
upper leg so the knee is comfortably resting on the ground. Curve the back slightly so the
elbow nearest the upper leg is close to the knee. It is not necessary that the elbow be
touching, there may be 1-2 feet distance. This is a relaxation pose so whatever feels most
comfortable. There should not be any compression on the belly. The head can rest on the
hands or on the ground. Close the eyes and relax.
Benefits
 Full body relaxation. This asana is as close as a pregnant woman can get to resting on her
belly and may be the natural position that she sleeps in.
 Good alternative to shavasan, when lying on the back is uncomfortable.
 A nice position in which to practice yoga nidra.
 Helps relieve back pain, particular sciatica.
 Brings the respiration and heart rate to normal.
 Relaxation of entire nervous system, body and mind.
 Relieves stress on the body and mind.
 Removes disturbing thoughts and tensions.
 Relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving
the circulatory and respiratory systems a break.
 Beneficial for all stress related ailments, anxiety and insomnia.
 Rejuvenates the body and mind.
 Removes stress and fatigue.
 Improves the functioning of the brain.
 Decreases high blood pressure.
 Useful as a sleeping position.

Alternate the side so that there will be benefit on both sides of the back.
Variations & Tips

Use pillows as needed. One may need a pillow under the chest, head or knee.
~ 38 ~
Pada Sanchalan – Leg Movements
1. Bend leg and bring to body
2. Leg Rotation
4. Cycling with one leg
Type 1 – From supine position slowly bring the arms over the head, holding the elbows or relaxing
the arms to a comfortable level. Slowly bend one leg, bringing the foot near the buttock. The floor
may be used as support otherwise keep the foot a few inches away from the ground. Rest for a
moment and then slowly straighten the leg, bringing it to the floor. Repeat the movement a few
more times and then repeat on the other side.
Type 2 – From supine position slowly raise one leg to 45 degrees or as high as is comfortable. Slowly
start to make a circle with the leg. Start with a small circle and slowly enlarge it, maintaining
comfort. The focus should be on loosening of the hip joint. If keeping the leg straight is
uncomfortable the other leg can be bent. Also there is a variation of bending the rotating leg and, if
needed the other leg can remain bent. Breathing can be incorporated, one breath for each rotation,
the slower the movement the more the benefit. Practice as many rotations as is comfortable. Repeat
on the other side.
~ 39 ~
Type 4 – From supine position slowly raise one leg, keeping it bent and then extending as if cycling
on a bike. The other leg remains straight or can be bent if there is too much pressure on the back.
Continue the movement a few times and then go the opposite direction. Repeat on the other side.
Benefits
 Strengthens the abdominal, lower back and leg muscles, needed for active labour.
 Lubricates and improves blood circulation in the hip and knees joints which prepares
one for the stronger hip opening asanas such as squatting.
 Opens the pelvic region.

Some of these movements can be a little straining on the lower back and abdominal region so care
should be taken and if necessary variations should be used and/or less movements practiced. Knees
and hips can sometimes click and crack with these movements. If there is pain then they should be
avoided, however if there is no pain then the movements may slowly cause the clicking to decrease.
Extra care should be taken after 6 months when lying on the back may be difficult and these
movements may be too strenuous. Remember it is not necessary to practice all these movements
and one can also keep the other leg bent for support.
Variations & Tips

If there is too much stress on the lower back or abdominal region then keep the other leg bent. Take
rests as needed in between rotations or repetitions of movement.
Pawanmuktasan– Gas Release Pose
Ardha – Half
Variation of Ardha pawanmuktasan – Baby Pose
Purna – Full
Ardha Pawanmuktasan – From supine position slowly raise the left leg and bring the thigh close
towards the chest, slightly towards the left side, without compressing the belly. Inhale and exhaling
bring the thigh a little closer towards the body, if comfortable. Keep the head on the ground and
breathe normally. Slowly release the leg on an inhale and straighten the leg on an exhale. Repeat on
the right side.
~ 40 ~
Variation – Baby Pose – From supine position bend the leg and take hold of the foot. Bring the foot
towards the head, bringing the thigh close to the chest and side of the abdomen but not directly on
the belly. Breathe normally and maintain. Repeat on the other side.
Purna Pawanmuktasan – From supine position bend both the legs and separate the knees, bringing
the thighs towards the chest but without compressing the belly. Inhale and exhaling bring the thighs
a little closer towards the body, if comfortable. Keep the head on the ground and breathe normally.
Slowly release the legs on an inhale and straighten the legs on an exhale.
Benefits
 Trapped gases are relieved which can increase during pregnancy when digestion is not
always as efficient.
 Blood circulation is increased to all the internal organs which in turn benefits the baby.
 Relieves constipation.
 Strengthens the lower back muscles and loosens the spinal vertebrae.
 Helpful for relieving back pain.
 Massages the pelvic muscles and opens the pelvic region.
 Opens the hips.

Remember there should be no compression to the belly. If lying on the back is uncomfortable or
there is dizziness then avoid this asana. One alternative for ardha pawanmuktasan is to keep the
other leg bent with the foot on the ground, especially after 6 months.
Variations & Tips

To massage the lower back one can gently rock a little from side to side.
~ 41 ~
Pelvic Tilts
 From supine position bend both the knees and bring the feet near the buttocks, a
comfortable distance apart. Let the arms be relaxed by the sides. Inhaling press the lower
back into the floor and apply moola bandha. Exhaling release moola bandha and relax the
back and abdomen. Continue as many times as is comfortable.
Benefits
 Helps to strengthen the lower back and abdominal muscles.
 Eases lower back pain.
 Strengthens and tones the pelvic floor in preparation for labour.
 Prevents incontinence.

Care should be taken lying on the back after 6 months. If uncomfortable then avoid it.
Variations & Tips

These can be practiced from standing, against the wall, if preferred.
Shavasan – Corpse Pose and Side Shavasan
 From supine position separate the legs to a comfortable distance apart. Bring the arms away
from the body palms turning upwards. Turn the head to the side or keep it straight. Relax
and breathe normally.
 From supine position slowly roll onto the side, ideally the left side as this is the preferred
resting side for pregnancy. Bend the upper leg so the knee is resting on the ground or keep
~ 42 ~
the legs together. Rest the head on the arms in the position most comfortable. Relax and
breathe normally.
Benefits
 Full body relaxation which creates a more relaxed mental state.
 Brings the respiration and heart rate to normal.
 Relaxation of entire nervous system, body and mind.
 Relieves stress on the body and mind.
 Removes disturbing thoughts and tensions.
 Relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving
the circulatory and respiratory systems a break.
 Beneficial for all stress related ailments, anxiety and insomnia.
 Rejuvenates the body and mind.
 Removes stress and fatigue.
 Improves the functioning of the brain.
 Decreases high blood pressure.
 Useful position to practice yoga nidra in.

Avoid lying on the back after the 6th month if it is uncomfortable, instead lie on the side.
Variations & Tips

Pillows can be used to make the asana more comfortable. For example one can put a pillow under
the knees to relieve stress on the lower back. One can also be placed under the head. On the side
one can place a pillow under the knee and/or at the front of the chest.
Supta Pawanmuktasan – Reclining Gas Release Pose
 Bring the mat close to the wall and then shuffle the body as close as possible to the wall.
Bring the buttocks next to the wall and raise the legs up so that the wall supports them.
Bend the knees and place the feet on the wall with some distance between the feet so that
there is no compression on the belly. Relax the arms by the side and breathe normally.
Maintain the pose for as long as is comfortable.
Benefits
 Benefits are the same as with the normal pawanmuktasan but at a more relaxed level.
Women may find they can maintain this pose for a little bit longer comfortably. It is a more
gentle version with less pressure being put onto the body.
~ 43 ~
 Trapped gases are relieved which can increase during pregnancy when digestion is not
always as efficient.
 Blood circulation is increased to all the internal organs which in turn benefits the baby.
 Helpful for relieving back pain.
 Massages the pelvic muscles and opens the pelvic region.
 Opens the hips.

Remember there should be no compression to the belly. If lying on the back is uncomfortable or
there is dizziness then avoid this asana.
Variations & Tips

Many other positions can be practiced from here. Make sure the buttocks are as close to the wall as
possible before raising the legs.
Bring the buttocks next to the wall and raise the legs up so that the wall supports them.
Slowly separate the legs as far apart as is comfortable. Rest the arms by the side or bring the
arms up over the head. Breathe normally and maintain the position for as long as is
comfortable.
Benefits
 Opens the pelvic region and removes congestion.
 Creates more space in the abdominal region.
 Opens the hips.
 Drains impure blood from the legs and improves circulation.
 Helps prevent water retention in the ankles.
 Helps to prevent leg cramps and restless legs.
 Stretches the inner thighs and groin region.
 Gives a rest to the heart.
 Restores energy.
 Can help to relieve nausea.
~ 44 ~
If lying on the back is uncomfortable or there is dizziness then avoid this asana. Avoid if there is
sciatica, symphis pubis pain, sacro iliac pain or any pelvic pain. This pose puts a little bit of stress on
the knees when held for a long time. So experiment and keep releasing the pose to check that there
is no strain to the knees.
Variations & Tips

 From supine position slowly bend the legs and place the soles of the feet together, bringing
the heels as close to the body as is comfortable. Rest the arms over the head or if preferred,
down by the side. Breathe normally and maintain the position for as long as is comfortable.
 Alternatively bring the mat close to the wall and then shuffle the body as close as possible to
the wall. Bring the buttocks next to the wall and raise the legs up so that the wall supports
them. From there place the soles of the feet together and relax. This position puts less stress
on the back and not such a strong stretch into the pelvic region.
Benefits
 Opens the pelvic region and removes congestion.
 Creates more space in the abdominal region.
 Opens the hips.
 Stretches the inner thighs and groin region.
 Prepares one for the stronger asanas such as squatting.
 Relaxing, soothing and energising.

If lying on the back is uncomfortable or there is dizziness then avoid this asana. Instead it can be
practiced from sitting position.
Variations & Tips

Pillows and/or bolsters can be used for this position, especially if lying on the back is uncomfortable.
One or two bolsters can be used to lift the upper body up to a 45 degree angle. This can create a
more relaxed position that can be maintained for longer. Adjust the heels closer or away from the
groin, depending on how much stretch is desired.
From the alternate position many other positions can be practiced. Make sure the buttocks are as
close to the wall as possible before raising the legs.
~ 45 ~
Bring the buttocks next to the wall and raise the legs up so that the wall supports them. Let
the legs be together or slightly apart. Rest the arms by the side or bring the arms up over
the head. Breathe normally and maintain the position for as long as is comfortable.
Benefits
 Drains impure blood from the legs and improves circulation.
 Helps prevent water retention in the ankles.
 Helps to prevent leg cramps and restless legs.
 Gives a rest to the heart.

If lying on the back is uncomfortable or there is dizziness then avoid this asana.
Variations & Tips

Supta Vajrasan – Reclining Thunderbolt
 From the supine position slowly bend one leg and place the foot next to the hip. From here
bend the other leg and do the same. The knees may be touching or there may be some
separation. Comfort is of upmost importance. Bring the arms up over the head or hold the
ankles. Relax and breathe normally, maintaining for as long as is comfortable.
~ 46 ~
Benefits
 Good for the pelvic region, abdominal organs and thighs.
 Stretches the hips.
 Increases efficiency and massages pancreas, liver, intestines, spleen, uterus, urinary bladder
and kidneys.
 Increases efficiency of the lungs.
 Strengthens the respiratory system and opens the chest.
 Improves digestion and is useful in constipation
 Gives rest to the legs and helps with leg cramps.
 Relaxing and soothing.
 Helpful postnatally.

If lying on the back is uncomfortable or there is dizziness then avoid this asana. Best avoided after
the 6th month as it is quite a strong stretch and may become uncomfortable as the belly increases in
size. This asana puts stress on the knees so should be avoided if there is knee pain. Best avoided if
there is sciatica or sacral problems or preterm labour.
Variations & Tips

A bolster or two can be used to lift the upper body to 45 degrees if preferred. The leg position can
also be practiced in sitting position.
Tadagasan – Pond Pose
 From supine position slowly bend the knees and place the feet on the ground near the
buttocks. There can be distance between the feet and knees or the knees may be together.
This is a relaxation asana so the legs should not have any tension in them. The arms can be
raised above the head, holding the elbows or just relaxed. If that is uncomfortable the arms
can remain down by the sides. Breathe normally and relax.
Benefits
 A nice asana to practice like shavasan but with less stress on the back.
 A good pose to practice deep breathing, meditation or pelvic tilts.
 Relieves back pain.
 Can help relieve nausea.

If lying on the back is uncomfortable or there is dizziness then avoid this asana.
~ 47 ~
Variations & Tips
Adjust the legs and arms for maximum comfort.
Sitting
Ardha Bhujangasan – Half Cobra Pose

Ardha Paschimottanasan – Half Forward Bend Pose
Chakki Chalan – Grinding the Mill
Ek Pad Hastasan – One Arm to Leg Forward Bend
Gatyatmak Meru Vakrasan – Dynamic Spinal Twist
Gomukasan - Cow Faced Pose
1. No arms
2. Bound arms
3. Garudasan arms
Gulpha sanchalan
1. Ankle bending
2. Ankle rotations
Hanumantasan – Lord Hanuman Pose
Janufalak Akarshan – Kneecap Contraction
Janu Chakra – Knee rotation
Janu Naman – Knee Bending
Janu Sanchalan – Knee Movement
Kantha Sanchalan – Neck Movements
1. Neck movements forward, backwards and sideways
2. Neck rotations
3. Datta mudra
Kappotasan and variations
Manibandha Sanchalan – Wrist movements
1. Wrist rotation - supported
2. Wrist movements up and down
3. Wrist rotations without support
4. Fingertip pressing
5. Finger pressing
6. Palm pressing
Marjariasan – Cat Pose
1. Classic cat pose
2. Forearm cat with twist
3. Side twist in cat
4. Hip rotations in cat
Mushtika Bandhan – Hand Clenching
Namaskarasan – Salutation Pose
Needle and Thread Pose
Padmasan, Ardha Padmasan – Lotus Pose, Half Lotus Pose
Parighasan - Gate Pose and variation
Parvatasan – Mountain Pose
Rajju karshanasan – Pulling the Rope
Rocking the Baby Movement
Saithalyasan and Variations
1. Saithalyasan – A meditative pose
2. Hip Movements in Saithalyasan
3. Side Stretch in Saithalyasan
4. Twist in Saithalyasan
~ 48 ~
5. Forward Bend in Saithalyasan
Shashankasan and Variations
Shroni Chakra – Hip Rotations
Skandha Sanchalan
1. Raise and lower shoulders
2. Shoulder rotations
3. Move one arm across chest and stretch
4. Tennis elbow movement
5. Arm movement forward and to sides
6. Scapula Hug
Sukhasan – Cross Leg Pose and Twist
Siddhasan – Perfect Pose
Swastikasan – Auspicious Pose
Toe bending
Titaliasan, Ardha Titaliasan – Butterfly Pose, Half Butterfly Pose
Ugrasan – Ferocious Pose and Variations
Urdhva Mukha Shvanasan - Downward Dog Pose and Variations
Ushtrasan – Camel Pose
1. Sulabh – Simple Camel
2. Ardha – Half Camel
3. Poorna – Full Camel
Utkatasan – Toe Balancing Pose
Vajrasan - Thunderbolt Pose and Variations
1. Classic Vajrasan
2. Simple twist in Vajrasan
3. Sitting on floor between the heels
4. Toes tucked under
Vakrasan Type 1 - Twisted Pose and Variations
Veerasan - Warrior Pose and Variations
Vyghrasan – Tiger Pose and Variations
1. Classic Tiger Pose
2. Lifting one leg
3. Lifting one leg and one arm
4. Bow pose
~ 49 ~
 From sitting position bend both the knees, balancing on the toes, with fingertips supporting,
and then bring both knees to the floor with the feet relaxed. The body will be in a straight
line from the knees upward. Take a big step forward with the right leg, as far forward as is
comfortable, if possible the leg will be straight. Bring the foot a little to the right side. Slowly
start to lunge forward and place the hands next to the foot, shoulder width apart. If the
stretch is too much then bring the foot closer towards the body. Press the hips downwards,
open the chest and tilt the head back. Breathe normally. Repeat on the other side.
Benefits
 Opens the hips and pelvic floor region.
 Gives a gentle abdominal stretch, helpful for constipation.
 Gives a gentle stretch to the back, relieving mild back pain.
 Opens the chest.
 Stretches the neck.
 Strengthens the legs.

Take care that the stretch is not too deep. Only lunge as far as is comfortable. Make sure you are not
compressing the belly in any way. Avoid if there is symphis pubis pain.
Variations & Tips

As the belly gets bigger you may have to bring the foot a little more to the side to avoid compressing
the belly.
~ 50 ~
Ardha Paschimottanasan – Half Forward Bend
 From sitting position spread the legs about 2 feet apart and then bend the right leg, placing
the sole of the foot on the inner thigh. The right knee may be touching the floor or raised,
depending on flexibility. From here turn the body to the right side, looking over the right
shoulder. The right fingertips should support the body, the left hand on the thigh, knee or
shin and the spine should remain erect. Breathe normally. If this is comfortable place the
right hand on the hip, keeping the chest open and slowly stretch to the left side, bringing the
hand closer to the foot and if possible holding the toes. If that is also comfortable then the
right arm can be raised above the head, deepening the stretch. Breathe normally. Repeat on
the other side.
 Here is the classic way of practicing this pose. From sitting position spread the legs about 2
feet apart and then bend the right leg, placing the sole of the foot on the inner thigh. Turn
the body towards the left foot. Inhale raising the arms up. (If raising the arms is
uncomfortable keep the hands on the left knee.) Try to lengthen the spine as you inhale.
Exhale and slowly bend from the hips, keeping the length in the back and reach the hands
towards the foot. Either hold the foot or place the hands on the knee or shin. Keep the gaze
looking forward and try not to round the back. Bend as far forward as comfortable but do
not compress the belly. Breathe normally. Repeat on the other side.
~ 51 ~
Benefits
 Stretches the lower back, hips and buttocks.
 Stretches the side of the body, creating more space around the belly and relieving pain, in
particular rib pain.
 Opens the chest area which can feel compressed as the baby grows. This can relieve
heartburn.
 Stretches the hamstrings and calves, preventing leg cramps and fluid retention.
 Relieves mild lower back pain.

Care should be taken not to round the shoulders and to avoid compressing the belly. If there is
strong back or pelvic pain or sciatica then take care and see if this pose is helpful. If it is
uncomfortable then avoid.
Variations & Tips

Bolsters or pillows can be used if you want to maintain the position for a longer period of time. They
can be placed on the knees or shin so that the body can relax onto them. Some people may want a
small cushion under the knee as well.
 From sitting position spread the legs apart as far as is comfortable. Interlock the fingers in
front of the chest with the arms straight. Inhale and exhaling bend forward as far as is
comfortable. Slowly bend towards the right foot and then, inhaling bring the body back. As
you exhale continue moving towards the left foot and then back to the front. Continue the
circular movement with the breath, making one rotation with each breath. Make the circle
as large as you feel comfortable with. Try to keep the chest open, avoiding bending the back.
The arms remain straight and the legs remain fixed and stable on the mat. Practice a few
rounds in the opposite direction.
~ 52 ~
Benefits
 Creates space in the pelvic region and loosens the area.
 Opens the hips.
 Stretches the inner thighs and legs.
 Helpful in postnatal recovery to tone the whole area.

Extra care should be taken after the first 6 months. As with all practices if it is stressful then avoid
the movement. Do not try to practice as many repetitions and as large a circle as you may have done
when you were not pregnant. Listen to your body and remember that this movement is a little
stressful on the core muscles as is better avoided in the later stages of pregnancy. Avoid if there is
back or pelvic pain.
Variations & Tips

Adjust the amount of space between the legs for a slightly different effect. Experiment with very
small rotations that can be more comfortable and loosening than the larger circles.
Ek Pad Hastasan – One Arm to Leg Forward Bend
 From sitting position spread the legs apart as far as is comfortable. Inhale stretching the
spine upwards and turning towards the left foot and raising the right arm. Exhale and slowly
bend from the hips and reach the right hand towards the left foot. Hold the foot or place the
hand on the shin or knee. Wrap the left arm around the waist or support the back with the
hand on the ground near the hip. If you feel comfortable to go deeper take another breath
and bend a little more forward, but take care not to compress the belly and make sure both
legs remain stable on the ground and are not raised. Try to keep the length in the spine.
Breathe normally. Repeat on the other side.
Benefits
 Stretches the lower back.
 Opens the hips.
 Stretches the inner thighs, hamstrings and calves, helping to prevent leg cramps and fluid
retention.
 Can help to relieve mild lower back pain for some people.
~ 53 ~
If there is strong back pain, pelvic pain or sciatica then take care and see if this pose is helpful. If it is
uncomfortable then avoid.
Variations & Tips

Bolsters or pillows can be used if you want to maintain the position for a longer period of time. They
can be placed on the knees or shin so that the body can relax onto them.
 From sitting position spread the legs a few feet apart, you may have to adjust the legs later.
Inhale raising the arms from the sides and exhale bringing the right hand to the left foot or
shin. Try to keep the arms in a straight line with the chest open. If the arms are not in a
straight line then adjust the legs, bringing them closer together. Inhale turning back to the
front with the arms up by the side then exhale to the right side. Continue the movement,
correlated with the breath, as many times as is comfortable.
Benefits
 Stretches, twists and loosens the spine.
 Opens the hips.
 Stretches the inner thighs, hamstrings and calves, Can help to relieve mild back pain for
some people, particularly between the shoulder blades.
 Opens the chest which is helpful during breastfeeding.

If there is strong back pain, pelvic pain or sciatica then take care and see if this pose is helpful. If it is
uncomfortable then avoid. Avoid after 6 months of pregnancy when it can get a little stressful and
the belly may start to get compressed.
Variations & Tips

Vary the positioning of the legs to maximise the twist in the spine and the opening of the chest.
~ 54 ~
Gomukasan - Cow Faced Pose
1. No arms
2. Bound arms
3. Garudasan arms
 From sitting position bend the right leg and wrap it over the left leg so that the ankle is near
the left hip. Wrap the left leg around so the left ankle is near the right hip. Adjust the feet as
needed. Some people may have the ankles close to the hips, others will have some distance.
The right knee should be on top of the other knee. The knees may be close or there may be
some distance, depending on flexibility. Keep the spine erect, the chest open and the head
upright. Have the arms in any of the three types below. Breathe normally. Repeat on the
other side.
 Type 1 – Place the hands on top of the knee and relax.
 Type 2 – Raise the right arm and bend the elbow placing the hand on the upper back. Bring
the left arm behind the back and hold the right hand. If needed a strap can be used. Keep
the chest open. Repeat with opposite arms when the legs are changed.
 Type 3 – Raise the left arm in front so the forearm is vertical. Wrap the right arm around
from underneath and place the hands together or as close together as is comfortable. Lift
the elbows slightly. Repeat with opposite arms when the legs are changed.
Benefits
 Can be used as a meditative asana.
 Increases flexibility in the knees and hips which can help to improve squatting.
 Outer muscles of the thighs are stretched.
 Tones the pelvic region.
 Prevents cramp in the legs.
 Arm positions can help to open the chest and shoulders and relieve upper back pain, especially
helpful during breastfeeding.
 Fluid retention is prevented in the arms and legs.

Avoid if knee or hip pain. One may have to adjust the position as the belly gets larger.
Variations & Tips

Can practice type one with some very gentle rocking and pressing the hands down on the knees to
help loosen the hips and legs to start with and then maintain the position.
~ 55 ~
Gulpha Sanchalan – Ankle Movements
1. Ankle bending
2. Ankle rotations
 Type 1 – In sitting position place the hands by the hips with fingers facing forwards or
backwards, depending on what feels most comfortable. Focus on the ankles and start with
bending one ankle at a time. Inhale bringing the toes towards you and push the heel away.
Exhale pointing the toes. Continue the movement, correlated with the breath, then repeat
on the other side. Next practice the movement with both feet together, forward and
backwards with the breath. Next practice with one foot pointed and the other the heel
forward and continue the opposite movements. Try to keep the awareness on the ankles
and on moving with the breath.
 Type 2 – In sitting position inhale bringing the toes of one foot towards you. Exhaling slowly
rotate the ankle bringing the foot downwards so the toes are pointed. Inhale and continue
the rotation bringing the toes towards you. Continue the movement, correlated with the
breath, then repeat in the opposite direction and then repeat with the other foot. Next
practice with both feet together, clockwise and anti-clockwise with the breath. Next take
some distance between the feet and rotate the feet towards each other and then away from
each other. Alternatively, or as well as, bend the right leg and place the ankle just over the
left thigh. Hold the foot right with the left hand, relax the ankle and slowly start rotating,
with the breath. Repeat in the other direction and then with the other foot.
Benefits
 Loosens the ankle joints.
 Relieves fluid retention and improves circulation.
 Prevents leg cramps and restless legs.
 Stretches the calf muscles.
 Relieves tiredness in the legs.

Avoid if there is pain.
~ 56 ~
Variations & Tips
Can practice these movements lying down, when in bed or even sitting in a chair.
 From sitting position bend both the legs towards you, using the fingertips as support and
coming onto the toes. Bring the left knee down onto the ground, keeping the toes erect, and
place the right foot next to the left knee. Keep the hands on the knees and try not to hunch
the back. Repeat on the other side.
Benefits
 Stretches the toes and feet.
 Prevents fluid retention and leg cramps.
 Gives a gentle lower abdominal stretch, helpful for constipation.

Avoid if pain in the ankles or knees.
Variations & Tips

Use a small pillow under the knee if necessary.
~ 57 ~
Janufalak Akarshan – Kneecap Contraction
 From sitting position inhale and contract the knees, pressing the knees downwards towards
the floor and a little upwards towards the thighs. Exhale and relax the knees. Repeat up to
ten times.
Benefits
 Strengthens the ligaments around the knees.
 Relieves knee pain.
 Can help to rebuild the knees.
 Strengthens the thighs and calves
 Helps prevent fluid retention and improves circulation.
 Relieves the extra pressure that is placed on the knees from the extra weight that is being
carried during pregnancy.

Avoid if it causes pain.
Variations & Tips

Can practice both knees together or individually.
Janu Chakra – Knee Rotation
~ 58 ~
 From sitting position bend the right leg bringing the foot near the buttock. Wrap the arms
under the thigh and lift the foot from the ground. Slowly start to rotate the lower leg,
drawing a circle with the foot. Remember that the knee cannot rotate in a complete circle
but will rotate in more of an oval shape. Start with a small circle and slowly increase it,
keeping comfort. Make sure the back remains erect. Correlate the movement with the
breath, one breath to one rotation. Repeat in the other direction and then with the left leg.
Benefits
 Can relieve knee pain.
 Strengthens the thighs.

Avoid if it causes pain.
Variations & Tips

This movement can be practiced from standing position. A chair or wall may be needed for support.
It can also be practiced sitting in a chair.
 From sitting position bend the right leg bringing the foot near the buttock. Wrap the arms
under the thigh, interlock the fingers and lift the foot from the ground. Inhaling slowly
straighten the leg without putting it on the ground. Exhale and bend the knee bringing the
thigh close to the body. Continue the movement with the breath. Repeat on the other side.
Keep the spine erect.
Benefits
 Can relieve knee pain.
 Strengthens the thighs.
~ 59 ~
 Gives a gentle pressure to the side of the abdomen which can help relieve gases.

Avoid if it causes pain. Avoid compression of the belly and bring the thigh a little to the side instead
of pressing the belly.
Variations & Tips

This movement can be practiced sitting in a chair.
Janu Sanchalan – Leg Movement
 From sitting position spread the legs apart. Bend the left leg so that there is a right angle
with the knee. Bend the right leg and place it on top of the left leg so that the right knee is
above the left foot and the right foot is on top of the left knee. Place the left hand on the
right foot and right hand on the right knee. Relax for some time in this position, breathing
normally. If comfortable and you want to go a little deeper very gently start to bend
forward, keeping the length in the back. Bend as far forward as is comfortable, avoiding
compression of the belly. Breathe normally. Repeat on the other side.
Benefits
 Stretches the pelvic and buttock region.
 Opens and loosens the hips.
 Stretches the knees.
 Can help relieve mild lower back pain and sciatica.

Avoid if hip or knee pain
Variations & Tips

There are similar positions that can be practiced from supine position and sitting in a chair.
~ 60 ~
Kantha Sanchalan – Neck Movements
1. Neck movements forward, backwards and sideways
2. Neck rotations
3. Datta mudra
 From sitting position sit in vajrasan or any other comfortable sitting pose. Try to keep
awareness of the neck at all times during the movements.
 Type 1 – Slowly bend the head forward, keeping the length in the spine and keeping the
shoulders in the same position. Slowly lift the head up and tilt the head backwards as far as
is comfortable. Lift the head and then tilt the head to the left side, straighten and then to
the right, and straighten. These movements can also be done with the breath.
 Type 2 – Bend the head forwards and slowly rotate the neck to the left, to the back, to the
right, to the front, then back again. This movement can be done with the breath, taking one
breath to make one rotation.
 Type 3 – Slowly turn the head to the left side, keeping the chin parallel with the shoulder.
Straighten the neck and repeat on the right side.
 Practice as many times as is comfortable.
Benefits
 Relieves pain in the neck and upper back.
 Improves flexibility in the neck.
 Can help prevent tension headaches.
 Tones the nerves passing through the neck.
 Relieves stiffness and heaviness.

Avoid making very large circles with the neck and take care that it is always comfortable. If there is
cervical spondylitis then avoid the forward bending or any movement that causes pain. Keep the
movements very slow. If there is dizziness then avoid the movements.
Variations & Tips

Can be practiced sitting in a chair, standing and to some extent lying down.
~ 61 ~
Kappotasan – Pigeon Pose and Variations
 From sitting position come into vajrasan pose. Come onto the hands and knees. Bring the
right leg forward and the left leg backward. Bring the right foot near the left hip and
straighten the left leg behind. Support the body with the hands on the floor. Press the hips
downward and open the chest, tilting the head back. Breathe normally.
 If that is comfortable you can do a variation. Place the right hand on the right knee and the
left hand on the left thigh. Inhale and exhaling very gently twist to the left side, only as much
as is comfortable. Breathe normally. Inhale and exhaling turn back to the front. Bring the left
hand to the right knee and the right hand on the floor next to the hip, or on the left thigh if
early pregnancy. Inhale and exhaling slowly twist towards the right side. Breathe normally
then inhale and exhaling turn back to the front.
 Another variation is to inhale and exhaling slowly bend forward as far as is comfortable,
taking care not to compress the belly. Stretching the arms out in front in namaskar. The
forehead may touch the ground or may be placed onto a pillow. Breathe normally.
~ 62 ~
 Here is another variation where the hands are brought into an easy hand cobra instead of
bringing the forehead to the floor. Here the head rests between the palms. Walk the elbows
a little away from the body to extend the spine. Breathe normally and make sure the belly is
not compressed.
 A variation for an addition stretch to the thighs is to turn the body towards the left side and
hold the left foot with the left hand. Bring the foot towards the body to stretch the
quadriceps. Breathe normally.
 Repeat all these variations on the other side.
Benefits
 Tones the spinal nerves.
 Strengthens and increases the flexibility of the back.
 Stretches the abdomen and pelvic region.
 Opens the hips.
 Opens the chest and improves respiration, posture and rounded shoulders, especially
helpful during breastfeeding.

Remember that it is not necessary to practice all variations of this pose. Also as your pregnancy
progresses you may find that some variations become a little difficult or uncomfortable. Do not try
to bend back too far as strong back bends are contra-indicated during pregnancy. Avoid this asana
and its variations in the last few months of pregnancy if uncomfortable and make adjustments for
the belly.
Avoid if there is back or pelvic pain.
Variations & Tips

Use pillows if needed or a folded blanket under the hips.
~ 63 ~
Manibandha Sanchalan – Wrist Movements
1. Wrist rotation - supported

2. Wrist movements up and down
3. Wrist rotations without support
4. Fingertip pressing
5. Finger pressing
6. Palm pressing
 Sit in any comfortable sitting position such as vajrasan.

Type 1 – Hold the right wrist with the left hand. Make a fist with the right hand and slowly rotate the
hand, keeping the wrist stable. Repeat in the other direction and with the other hand. Can
incorporate breathing if desired. This will slow the movement and increase awareness. Practice one
rotation for one breath.
Type 2 – Raise the arms in front of the body. Inhale bringing the backs of the hands towards the
body. Exhale and bring the fingers downward. Continue the movement with the breath.
Type 3 – Raise the arms in front of the body. Make fists with the hands and slowly start rotating,
keeping the arms stable. Rotate the hands in both directions, with the breath if desired.
Type 4 – Press the fingertips together firmly, then release. Repeat as many times as desired.
Type 5 - Press the fingers together firmly, then release. Repeat as many times as desired.
Type 6 - Press the palms together firmly, then release. Repeat as many times as desired.
Benefits
 Strengthens and removes tension in the wrists, forearms, hands and fingers.
 Helps remove and prevent fluid retention.
 Helps with carpal tunnel syndrome, common in pregnancy.
~ 64 ~
Avoid any movements that cause pain.
Variations & Tips

Can be done in any sitting position, standing or lying down.
Marjariasan - Cat Pose
1. Classic cat pose

2. Forearm cat with twist
3. Side twist in cat
4. Hip rotations in cat
 Type 1 - From vajrasan come on to the hands and knees. Separate the knees so that they are
hip width apart. Let the hands be directly under the shoulders and let the spine be neutral,
this is often called table top cat. In this position the spine is long and the tailbone is slightly
tucked under. Try to avoid dropping the spine down. From here inhale and open the chest,
tilting the head back and pressing the belly down slightly so there is a gentle arch in the
lower back. Exhale and slowly arch the spine, pulling the belly up towards the spine and
engaging the pelvic floor muscles. Bring the chin towards the chest. Continue the movement
with the breath, keeping awareness of the movement of the spine.
 Type 2 - From cat pose bring the forearms onto the ground. This pose can be maintained, it
gives a slight back bend. Look slightly forward. If desired inhale and raise the left arm vertical
to open the chest and give a twist to the spine. Breathe normally. Inhale and exhale lower
the arm back to the ground. Repeat on the other side.
~ 65 ~
 Type 3 – From cat pose inhale and exhaling slowly look over the left shoulder towards the
left hip and bringing the left hip slightly to the left so that there is a curve in the spine. Avoid
dropping the spine down. Inhale back to cat and exhale to the other side. Repeat as many
times as desired, with the breath.
 Type 4 – From cat pose slowly start to rotate the hips, making as large a circle as is
comfortable, incorporating a breath with each rotation. Practice a few rotations in each
direction.
Benefits
 Increases flexibility of the whole spine
 Relieves back pain
 Opens the pelvic region
 Opens the chest region and upper back
 Can be a helpful position during labour and for birth

Avoid the movement where the belly drops down and the chest opens after 6 months of pregnancy
or earlier if the belly is large. Especially avoid this position if there is an excessive curve in the lower
back as it may exacerbate the curve, making the lower back unstable and overstretching the
ligaments and spine. Instead keep the spine neutral.
Variations & Tips

Place a pillow under the knees if there is any pain in the knees.
~ 66 ~
Mushtika Bandhan – Hand Clenching
 From a sitting position raise the arms in front of the chest. Inhaling open the hands as much
as you can, separating the fingers. Exhale and clench the hands together, making fists.
Continue the movement with the breath as many times as desired.
Benefits
 Stretches the hands, wrists and forearms.
 Removes tension in the hands.
 Can help to remove and prevent fluid retention.
 Helps prevent carpal tunnel syndrome, common in pregnancy.

Avoid if pain in the wrists or hands.
Variations & Tips

Can be practiced sitting, supine or standing.
 From sitting position bend both the knees, supporting the body with the fingertips and come
onto the toes. Spread the legs apart and come into a squatting position. Take as much
distance as needed to bring the feet onto the ground. Turn the toes out if it is more
comfortable to squat in this way. If needed roll up a blanket to place under the heels so the
~ 67 ~
position can be maintained. Bring the palms together in namaskar. Inhale, looking up,
opening the chest and pressing the upper arms against the inner sides of the knees. Exhale
and round the upper back, looking down and pressing the knees against the upper arms but
avoiding compressing the belly. Continue the movement with the breath as many times as is
comfortable.
Benefits
 Opens and creates space in the pelvic region.
 Helpful for indigestion, flatulence and constipation.
 Stretches, strengthens and loosens the hips, knees and ankles.
 Stretches the calf muscles and thighs, preventing cramps and restless legs.
 Prepares the body for birth and is a useful position for labour and birth.
 Helps to put the baby into the correct position for birth.
 Loosens the upper back, shoulders and neck and removes tension.

This pose can be very strong and stressful for many people, especially those not used to squatting or
sitting on the ground. If there is pain in the hips, knees or ankles then avoid this position. Instead
practice more simple movements to loosen the hips and knees for some time before attempting this
pose. Avoid this pose in the last 3 months if there is placenta praevia. Avoid if there is cervical stitch,
haemorrhoids, breech baby, premature dilation of the cervix, preterm labour and the first 12 weeks
of pregnancy.
Variations & Tips

Squatting stools can be used as an alternative to the full position. Also using the wall to support the
back can be helpful or holding onto something in front of the body, such as a bed, can be beneficial.
Remember that some people can naturally squat but many people cannot. It can take years of
practice to be able to squat comfortably, don’t put pressure on yourself to be able to squat, just take
it easy and do variations. Listen to your body.
Needle and Thread Pose
 This position is like the supine Janu Sanchalan – Knee Movement Type 6. Sitting on a chair,
facing a wall, move to the edge of the chair, walking the feet away so that there is a 90
degree angle with the legs. Bend the right leg and place the right ankle just past the left
thigh. Inhale raising the arms up and exhaling slowly bend forward from the hips as far as is
comfortable, resting the hands on the wall. You may need to adjust the chair, bringing it
closer or further away from the wall. Breathe normally and make sure you are not
compressing the belly. Repeat with the left leg.
~ 68 ~
Benefits
 Opens the hips
 Stretches the knees
 Stretches the buttocks and lower back
 Relieves lower back pain and sciatica
 Stretches the spine

Care should be taken not to compress the belly.
Variations & Tips

Can be done in supine position if preferred.
Padmasan, Ardha Padmasan – Lotus Pose, Half Lotus Pose
 Padmasan - From sitting position separate the legs about one foot apart. Bend the right leg
and place the foot onto the left thigh. Bend the left leg and place the foot on the right thigh.
Bring the hands into a mudra of your choice. Keep the spine erect. Breathe normally.
 Ardha Padmasan - From sitting position separate the legs about one foot apart. Bend the
right leg and place the foot onto the left thigh. Bend the left leg and place the foot under the
right thigh. Bring the hands into a mudra of your choice. Keep the spine erect. Breathe
normally.
 Repeat with opposite legs.
 Ideally try to have both the knees on the ground. If not then try to raise the hips higher by
sitting on a small blanket or cushion.
Benefits
 Stabilizes the body and mind.
 Allows one to sit steadily for a long period of time which is ideal for the practice of
meditation, concentration and pranayama.
 Applies pressure to the lower spine which relaxes the nervous system.
 The position of legs makes the body and spine automatically straight.
 It redirects the flow of prana from the lower chakras to the higher chakras.
 Loosens the hips and knees in preparation for squatting poses.
~ 69 ~
Avoid if there is hip, knee or ankle pain. Padmasan is a pose which should be practiced gradually and
with a lot of care. If ardha padmasan is not comfortable then do not attempt full padmasan. It can
take many years to be able to sit comfortably in padmasan, there is no rush. During the later stages
of pregnancy the belly may become too big to sit in padmasan as the feet may press into the belly. If
this is the case choose another meditative asana.
Variations & Tips

Many poses and movements can help prepare one for padmasan. The positioning of the feet and
cushions can have a strong effect. The higher the feet on the thighs the increased pressure on the
tops of the feet, ankles and knees. Adjust to your comfort level and remember there are many more
simple meditative positions that may be more suitable for you.
Parighasan – Gate Pose and variation
 From Vajrasan come on the knees. Bring the left leg to the left side with the left leg straight
and toes pointing to the left side. Inhale and raise both the arms from the sides till they are
parallel from the floor with the palms turned upwards. Exhaling start bending towards the
left and place the left hand on the left shin and slowly bring the right hand over the head
towards the left side. Breathe normally. Inhale to release, raising the body up and exhale
lowering the arms. Repeat on the right side.
 Variation – After practicing Parighasan on the left side slowly place the right hand on the
ground, fingertips pointing to the right. Inhale raising the left arm up and exhaling bring the
arm over to the right side. Feel the stretch from the left foot to the right hand. Repeat on
the right side.
Benefits
 Good lateral stretch to the pelvic region and trunk.
 Helps relieve rib pain and pressure of the baby.
 Massages the abdominal muscles and organs.
 Reduces fat around abdomen and waist.
 Improves digestion.
 Relieves stiffness and pain in the back.
 Increases flexibility of spinal cord.
 Opens pelvic region
 Strengthens and loosens the shoulders

If there is pain in the knee then place a small blanket underneath.
~ 70 ~
Variations & Tips
If it is uncomfortable to raise the arm above the head, especially in late pregnancy, then keep the
arm down by the side.
It is not necessary to do the variation. In late pregnancy the variation may not be comfortable to
practice for all.
 From sitting position sit in any comfortable meditative pose. Take both hands in front of the
body and interlock the fingers. Raise the arms over the head, turning the hands so the palms
face outwards. Stretch the body upwards. Continue to maintain the asana, breathing
normally. If desired look up at the hands.
Benefits
 Stretches the arms, back and abdomen
 Stretches and realigns the spine
 Re-energises the body
 Removes tension that can have accumulated from asana practice
 Removes tension in the shoulders and back.
 Helpful for carpal tunnel syndrome
 Removes neck tension
 Can help prevent tension headaches

Make sure the sitting position is comfortable and does not cause any knee pain.
Variations & Tips

Can be practiced siting in a chair and also variations can be done standing and lying down.
~ 71 ~
Rajju Karshanasan – Pulling the Rope
 From sitting position separate the legs slightly to a comfortable distance. Place the hands on
the knees and have the thumbs facing upwards. Imagine there is a rope hanging down in
front of you. Inhale slowly raise the right arm up, as if trying to reach for the rope and
exhaling slowly bring the rope back down, keeping some tension in the arm as you do so.
Practice with the left arm and repeat as many times as desired. Also incorporate the eyes by
following the hand with the eyes but keeping the head in the same position.
Benefits
 Loosens the upper back, shoulders and chest which is helpful during breastfeeding.
 Strengthens the arms and shoulders
 Strengthens the eyes
 Removes upper back tension

Take care that sitting in this position is comfortable and not stressful for the lower back.
Variations & Tips

Sit against the wall if needed or even in a chair.
~ 72 ~
 From sitting position bend the right leg and place it on the thigh. Raise the leg up and wrap
the arms around the leg, as if holding a baby. If it is uncomfortable to cradle the arm around
the knee then hold the right knee with the right hand and right foot with the left hand.
Inhale rock the leg to one side and exhale rock the leg to the other side. Continue the
movement with the breath. Repeat on the other side.
Benefits
 Loosens the hips and pelvic region.
 Good preparation for meditative asanas and squatting.

Take care if there is hip pain.
Variations & Tips

Adjust the positioning of the arms if needed.
Saithalyasan and Variations

1. Saithalyasan – A meditative pose
2. Hip Movements in Saithalyasan
3. Side Stretch in Saithalyasan
4. Twist in Saithalyasan
5. Forward Bend in Saithalyasan
 Saithalyasan - From sitting position come into vajrasan. Slowly bring the legs to the left side
so that the sole of the right foot is against the left thigh and the left foot is near the left hip.
Place the hands on the knees. Breathe normally. This pose can be used as a meditative
position. Can swap the legs.
~ 73 ~
 Hip Movements – From Saithalyasan place the left hand on the left hip and the right hand
supporting on the ground. Inhale raising the left hip upward, exhaling lower the hip down.
Repeat the movement a few more times and then repeat on the opposite side.
 Side Stretch – Inhale raising the left arm up. The right arm remains by the side. Exhale and
slowly bend to the right side, keeping the left hip down and stretching the whole left side. As
you stretch to the right side the right arm can be moved further away from the body. Inhale
and raise the left arm and exhale lower the arm. Repeat on the right side and then repeat
with opposite legs.
 Twist – Inhale and bring the left hand to the right knee and right hand behind, supporting on
the ground. Exhale and twist to the right side. Breathe normally and maintain the twist.
Inhale and exhaling turn back to the front. Repeat on the left side and then with opposite
legs.
 Forward Bend – Turn the upper body towards the right side. Inhale and exhaling slowly bend
forward, reaching the hands away from the body and into namaskar, forearms on the
ground. If preferred bring the hands into easy cobra. Walk the elbows further away to
lengthen the spine. Breathe normally and make sure there is no compression of the belly. If
the belly is larger only place the hands on the ground.
Benefits
 Stretches and relieves pain in the lower back and buttocks.
~ 74 ~
 Opens the hips and pelvic floor.
 Loosens the spine.
 Stretches the side muscles and creates more space.
 Relieves rib pain.

It is not necessary to do all the variations. Avoid if there is pain in the hip or knee.
Variations & Tips

Use a small pillow to sit on if needed.
Shashankasan – Hare Pose and Variations
 From vajrasan separate the knees at least one foot apart. Have the hands on the floor in
front, inhale and exhaling slowly extend the hands further away, trying to lengthen the
spine. Bring the forehead to the ground, bring the arms into easy cobra or relax on bolsters
or pillows. Make sure the buttocks are not raised. Breathe normally and relax.
 In this variation hold the elbows, lift the buttocks so the thighs are vertical and arch the
spine so that the chest is pressed towards the floor. Breathe normally.
Benefits
 Opens the pelvic region and hips.
 Removes tension and pain in the lower back.
 Helps to realign the spine.
 Creates space around the belly.
 Soothing and energising.
 Relieves nausea for some women.
 Helps the baby move into an anterior position
 The variation gives a nice stretch to the back and can be helpful for some women when
there is nausea and also during labour when the labour is progressing very fast. It is often
known as the slow-down pose.
~ 75 ~
Avoid compression of the belly. Use pillows under the head and chest if needed. If there is pain in
the knees bring a cushion behind the knees and, if needed, under the buttocks.
Variations & Tips

This position is a nice one to maintain for longer periods of time, especially with the support of
pillows where the head and chest are resting on the pillows.
Shroni Chakra – Hip Rotation
 From sitting position bend the right leg and hold the right foot with the left hand and the
right knee with the right hand. Slowly start rotating the hip, making a circle with the knee
and supporting the foot. The right foot may remain on the left thigh or it may be raised
above. The focus is on the movement of the hip. Practice one rotation with one breath and
continue the movement as many times as desired and then repeat in the opposite direction.
Repeat with the left leg.
Benefits
 Loosens the hips and pelvic region.
 Prepares one for meditative asanas and squatting.

Take care if there is any hip pain.
Variations & Tips

This movement can also be done in supine position and also in standing.
~ 76 ~
Skandha Sanchalan – Shoulder Movements
1. Raise and lower shoulders
2. Shoulder rotations
3. Move one arm across chest and stretch
4. Tennis elbow movement
5. Arm movement forward and to sides
6. Scapula Hug
 Type 1 – Inhale and raise the shoulders up, keeping the neck relaxed. Exhale and press the
shoulder downward, keeping the arms relaxed. Continue the movement with the brea
 Type 2 – Bring the fingertips to the shoulders. Inhale and bring the elbows together and
upward. Exhaling bring the elbows backward and down. Continue the movement with the
breath and then practice in the opposite direction.
 Type 3 - Move the left arm across chest and support it with the right arm. Stretch and repeat
with the right arm.
~ 77 ~
 Type 4 – Raise the arms from the sides, palms facing down. Slowly rotate the arms until the
palms are facing upwards and if possible, a little to the back. Repeat in the other direction.
 Type 5 – Bring the fingertips on the shoulders, elbows facing out to the sides. Inhale
straightening the arms to the sides and exhaling bring the fingertips back to the shoulders.
Continue the movement with the breath. Next keep the fingertips on the shoulders and the
elbows facing forwards. Inhale straightening the arms in front, exhaling bring the fingertips
back to the shoulders. Continue the movement with the breath.
 Type 6 – Wrap the arms around the body and if possible slide the fingertips behind the
shoulder blades. Breathing normally try to push the shoulder blades away from each other,
stretching the upper back. Repeat with opposite arms.
Benefits
 Relieves pain and tension in the upper back, neck, chest and shoulders.
 Stretches the arms and elbows.
 Relieves stiffness in the shoulders and back.
~ 78 ~
 Expands the lungs and encourages deeper breathing which can be helpful when there is
breathlessness in pregnancy.

Avoid any movements that cause pain.
Variations & Tips

These movements can be done in any sitting position or a chair, plus standing and to some extent
lying down.
Sukhasan - Cross Leg Position and Twist
 From sitting position bend the right leg bringing the right foot under the left leg. Bend the
left leg and place it under the right leg. Adjust the legs as necessary to give maximum
comfort. Bring the hands into a mudra of your choice. Breathe normally. Swap the legs over
and repeat.
 To twist bring the left hand on the right knee. Inhale and exhaling twist to the right side,
supporting the body with the right hand on the ground. Inhale turning back to the front and
exhaling bring the right hand to the left knee, left hand on the ground, looking over the left
shoulder. Inhale back to the front.
Benefits
 Good preparation for meditative positions, especially for those who are not used to sitting
on the floor.
 Loosens the knees.
 Twisting loosens the spine and relieves tension in the back.
 One of the more simple sitting positions for meditation and breathing practices.

Take care if there is pain in the hip or knee.
Variations & Tips

Can use pillows under the buttocks if needed or under the thighs and knees. A wall can be used as
support if needed.
~ 79 ~
Siddhasan – Perfect Pose
 From sitting position spread the legs a little apart. Bend the right leg and place the sole of
the foot on the left inner thigh, pressing the heel against the perineum. Bend the left leg and
place the sole of the foot on the right inner thigh and heel against the vagina. The left heel is
directly above the right heel. Slide each foot a little between the thigh and calf muscle. Bring
the hands into a mudra of your choice. Breathe normally. Swap the legs over.
Benefits
 Strengthens the spine.
 Reduces stress on the muscles of the body which leads to decreased strain on the heart,
decreased respiration rate and increased concentration of the mind.
 Calms the nervous system.
 Redirects blood away from the legs and into the spine, pelvic and abdominal area.
 A good asana to practice pranayam and meditation.
 Gives pressure to mooladhara and swadhisthan chakras.
 One of the best positions to practice moola bandha from, which is especially important to
practice during pregnancy.

Avoid if hip or knee pain. This position is difficult for most people to practice correctly. If difficult
practice a variation or more simple meditative pose such as Sukhasan or Swastikasan.
Variations & Tips

This pose can be simplified for those who find it difficult. Firstly the lower foot can be placed slightly
under the thigh which helps to keep the foot and heel in place. One can move the body forward, a
little over the legs so that there is firm pressure of the heel against the body.
Another option is to place some padding between the heels as there is often discomfort in the
ankles.
Many people find that they can press the lower heel against the body but the upper foot cannot be
maintained in the correct position and keeps falling. If this is the case keep the other foot in front of
the other and maintain the pose for longer. In this way flexibility will be increased and over time one
will be able to bring the foot up and maintain it with ease.
~ 80 ~
Swastikasan – Auspicious Pose
 From sitting position spread the legs a little apart. Bend the right leg and place the sole of
the foot against the left inner thigh but without pressing the heel against the body. Bend the
left leg and place the sole of the foot on the right inner thigh. Slide the feet a little in
between the thigh and calf muscles. Bring the hands into a mudra of your choice and
breathe normally. Swap the legs over.
Benefits
 Strengthens the spine.
 Reduces stress on the muscles of the body which leads to decreased strain on the heart,
decreased respiration rate and increased concentration of the mind.
 Stretches the hips, knees and ankles, preparing the body for other meditative positions.
 Calms the nervous system.
 Redirects blood away from the legs and into the spine, pelvic and abdominal area.
 A good asana to practice pranayam and meditation.

Avoid if there is hip or knee pain.
Variations & Tips

Use a small pillow under the buttocks if needed to bring the knees to the ground and decrease
pressure on the hips and lower back.
~ 81 ~
Toe Bending
 From sitting position place the hands a little away from the body, fingertips pointing
backwards so that the body is comfortable and relaxed. Inhale bringing the toes towards the
body, exhaling scrunch the toes up. Continue the movement with the breath, making sure
that the ankles are not moving, only the toes.
Benefits
 Stretches and relieves tension in the toes and feet.
 Helps prevent and decrease fluid retention in the feet.
 Relieves tightness and pressure that may accumulate in the feet from the excess weight
being carried.

Avoid if pain in the toes.
Variations & Tips

Can be practiced from supine position or standing. In standing position one can scrunch the toes
with the help of the ground, pressing the toes towards the foot and then away or one can lift the leg
and practice.
Titaliasan, Ardha Titaliasan – Butterfly Pose, Half Butterfly Pose
 Titaliasan - From sitting position bend both the legs and place the soles of the feet against
each other, bringing the heels as close to the body as is comfortable. Hold the feet with the
hands and keep the spine erect and lengthened. Breathe normally. If this is comfortable
inhale, lengthening the spine and exhaling bend forward slightly, keeping the length and
pressing the forearms onto the legs if comfortable, keeping the chest open and looking
forward. Inhale and straighten, Repeat as many times as desired.
~ 82 ~
 Ardha Titaliasan – Bend the right leg and place the sole of the foot on the left thigh. Place
the left hand on the right foot, right hand on the right knee. Inhale bringing the right knee up
towards the chest, bringing it slightly out to the right to prevent compression on the belly.
Exhale and bring the knee to the ground or towards the ground, wherever it comfortably
reaches. Do not push the knee. Continue the movement with the breath and then repeat on
the other side.
Benefits
 Opens the hips and pelvic region
 Loosens and strengthens the knees
 Stretches the inner thighs
 Creates space in the pelvic region
 Prepares one to sit in meditative asanas and squatting poses
 Loosens the legs and removes tension and tightness

Avoid if hip or knee pain. Avoid if there is strong back pain or pelvic pain.
Variations & Tips

There is another movement that can be practiced slowly in Titaliasan. Inhale lifting the knees up
from the sides and exhaling bringing the knees downward. Continue the movement with the breath
and take care not to push on the knees.
Titaliasan can also be practiced in supine pose.
Ugrasan - Ferocious Pose and Variations
 From sitting position spread the legs apart as far as is comfortable. Keep the spine erect and
bring the hands onto the thighs. Breathe normally and keep the spine lifted and lengthened.
This position can be maintained. If one wants to go deeper into the pose then inhale and
exhaling bend forward from the hips and hold the toes, ankles or shins. Breathe normally,
maintaining the asana.
~ 83 ~
 A variation from simple Ugrasan is to inhale raising the left arm up above the head and
exhaling slowly slide the body towards the right side, reaching the right hand towards the
foot, ankle or shin and raising the left arm over the head. Keep both legs stable and firm on
the ground. Breathe normally and then repeat on the left side.
Benefits
 Opens and stretches the pelvic region, hips and inner thighs.
 Creates space in the pelvic area.
 The variation stretches the sides of the abdomen, chest and arms, creating space around the
belly and relieving rib pain and pressure on the lungs.
 Stretches the hamstrings and calves, removing tension and tightness.
 Helps prevent and decrease fluid retention and leg cramps.

Avoid if there is severe back pain, pelvic pain or sciatica. Avoid bending too far forward and
compressing the belly.
Variations & Tips

Ugrasan can be practiced with the support of a few bolsters in front so that the pose can be
maintained for longer in a relaxed comfortable manner. It can also be practiced in supine against a
wall.
Urdhva Mukha Shvanasan - Downward Dog Pose and Variations
 From sitting position come onto the hands and knees. Make the toes erect and slowly lift up
the hips and straighten the legs. Keep some distance between the feet to keep space around
the belly. Press the hands down into the mat, lengthen the spine by lifting the hips upward
and slightly back. Tuck the chin in and bring the forehead towards the floor. Bring the heels
downward towards the floor. Do not bring the feet closer in so that the heels touch the
ground as this will round the back. Breathe normally.
 Variations – Bring the left foot a little more into the middle and slowly lift up the right leg,
making a straight line with the back and leg, pointing the toes. Breathe normally and repeat
on the other side. If desired one can also bend the leg, opening the pelvic region a little
more. Repeat on the other side.
Benefits
 Stretches and realigns the spine, relieving tension and pain.
 Stretches the shoulders, arms and wrists.
 Stretches the hamstrings and calves, especially helpful for squatting.
 Helps to prevent leg cramps and fluid retention.
 Variations increase the stretch into the legs and pelvic region.
~ 84 ~
Avoid if there is strong back pain. Avoid if high or low blood pressure or dizziness. Avoid in the last 3
months of pregnancy or if it causes any feelings of discomfort or dizziness.
Variations & Tips

A more simple version that can be practiced throughout pregnancy is with the support of the wall.
1. Sulabh – Simple Camel

2. Ardha – Half Camel
3. Poorna – Full Camel
 Sulabh - From vajrasan come onto the knees. Bring the hands behind the back, supporting
the back and slowly and gently start to tilt the body back and pressing the hips slightly
forward. Breathe normally and maintain for as long as is comfortable. Alternatively a more
gentle version is to stay in vajrasan and place the fingertips behind the body, on the ground,
tilting backwards and expanding the chest. Breathe normally.
 Ardha – From vajrasan come onto the knees. Slowly and carefully bring the right hand onto
the right heel. The foot may be flat on the ground or the toes may be erect. One may like to
have the other hand on the belly, as a support and also to keep the awareness of not going
too far into the pose. If desired one can raise the arm above the head, increasing the
expansion of the chest. Breathe normally and repeat on the other side.
~ 85 ~
 Purna – From vajrasan come onto the knees. Have the feet flat on the floor or toes erect.
Slowly place the right hand onto the right heel and the left hand onto the left heel. Be very
gentle and make sure it is comfortable. Push the hips forward and try to keep the thighs
vertical. Open the chest and draw the shoulder blades together. Relax the neck. Breathe
normally.
Benefits
 Improves digestion and prevents constipation.
 Stretches the spinal nerves and helps remove tension in the back.
 Opens the chest and expands the lungs. Useful if there is breathlessness.
 Improves posture, especially if the shoulders are rounded.
 Stretches the neck and thyroid.
 Stretches the abdominal and pelvic region.

Avoid if strong back pain. Avoid after 6 months of pregnancy or if there is excessive curve in the
lower back. Avoid if there is any discomfort. Make sure the simple camel is comfortable before
progressing to the others. The full camel is a strong pose, do not push yourself, listen to your body.
Variations & Tips

Use a small blanket under the knees if there is too much pressure on the knees.
~ 86 ~
 From vajrasan make the toes erect and slowly lift up the knees, supporting the body with the
fingertips on the ground by the hips. Take a little distance between the feet and knees to
create space for the belly. Try to bring the thighs so that they are parallel with the floor.
Keep the spine erect, avoid bending forward. Find a point to focus on and bring the hands
onto the knees or in namaskar. Breathe normally.
Benefits
 Stretches the knees, ankles and toes
 Balances the nervous system
 Improves balance and co-ordination between the brain and rest of the body
 Creates calmness and stillness
 Creates lightness
 Improves focus and concentration

Avoid if pain in the knees or ankles.
Variations & Tips

Take care coming into the position. If balance is a problem, especially in the later stages of
pregnancy, then keep the fingertips on the ground, supporting the body. Benefits will still be there.
Vajrasan – Thunderbolt Pose

1. Classic Vajrasan
2. Simple twist in Vajrasan
3. Sitting on floor between the heels
4. Toes tucked under
 Type 1 - From sitting position bend the right leg in towards the body, bringing the foot near
the buttock. Do the same with the left leg, supporting with the fingertips by the side. Come
onto the toes and bring the knees onto the ground. Relax the feet, bring the big toes
together, heels apart and sit between the heels. Keep the spine erect and bring the hands
into a mudra of your choice.
~ 87 ~
 Type 2 – Inhale and exhaling slowly turn towards the right side, bringing the left hand onto
the right knee, the right hand fingertips behind and on the floor, looking over the right
shoulder. Inhale back to the front and exhale to the left side.
 Type 3 - From vajrasan slowly bring the feet further apart and sit between the heels with the
buttocks on the ground or on a cushion. Bring the knees slightly apart if needed. Bring the
hands onto the knees, keep the spine erect and breathe normally.
 Type 4 – From vajrasan make the toes erect and bring the hands onto the knees or in
namaskar.
Benefits
 Alters the flow of blood and nervous impulses in the pelvic region and strengthens
the pelvic muscles.
~ 88 ~
 Increases efficiency of the entire digestive system, useful if there is indigestion or
heartburn.
 It aids in digestion immediately after eating. This is the only asana that can be
practiced after a meal, ideally for ten minutes.
 It is an important meditation posture because the body becomes upright and
straight with little effort.
 The mind and body becomes stablised and hence it is one of the recommended
asanas for pranayam and meditation.
 The special fold of the legs forms a bandha. This bandha controls the blood
circulation from the waist downwards and increases blood circulation in the
abdominal area.
 Type 2 variation releases tension and pain in the spine.
 Type 3 variation is a nice position to practice moola bandha from as the awareness in
the region is heightened.
 Type 4 variation is useful when there is tightness in the calves. It loosens the ankles
and prevents fluid retention and leg cramps.

Avoid if pain in the knees or ankles. Use pillows if needed.
Variations & Tips

Some people find Vajrasan a difficult pose to sit in. If needed place a pillow behind the knees so
there is less pressure on the knees and thighs. One may also like to place a small pillow under the
ankles if there is too much pressure.
Vakrasan Type 1 - Twisted Pose and Variations
 From sitting position bend the left leg bringing the foot close to the buttock. Inhale
lengthening the spine and exhaling slowly turn the body towards the right side. The
fingertips may be facing each other or a variation may be taken such as having the fingertips
pointing backward and the arm wrapped around the knee. Another variation is to bring the
left leg over to the right side, holding the foot. Whichever position is taken make sure that
the spine remains erect, the chest is open, the buttocks remain on the ground and the head
upright and looking over the right shoulder. Try to keep the knee upright, preventing the leg
from falling to the side. Avoid compressing the belly. Breathe normally and then repeat on
the other side.
Benefits
 Gives a nice twist to the spine, especially the upper back and neck.
 Removes tension, stiffness and pain in the back, toning the spinal nerves.
~ 89 ~
 Opens the chest and creates space, helping to remove tightness and breathlessness in the
lungs.
 Can help improve digestion and relieve constipation.

Only twist as far as is comfortable, avoiding compression of the belly. You may need to adapt the
pose as the belly gets larger.
Variations & Tips

If it is difficult to get a nice twist then bring the foot a little further away from the buttock, next to
the calf muscle. This can make twisting easier.
Veerasan - Warrior Pose and Variations
 From Vajrasan come onto the knees. Take a big step forward with the right leg. Bend the
knee and place the hands on the knee. Bend the knee as much as is comfortable but make
sure the knee does not go over the ankle. Press the hips downward. If comfortable raise the
arms on an inhale and arch the spine slightly. Breathe normally. Repeat on the other side.
 Variations – After practicing Veerasan straighten the leg, bringing the foot onto the ground
and place the fingertips on the ground by the sides of the leg. Keep the length in the spine.
Next tilt the foot up, pushing the heel forward and hold the toes with the right hand or keep
the fingertips on the ground. Breathe normally and maintain the length in the spine. Repeat
on the other side.
Benefits
 Improves the flexibility of the spine and relieves mild lower back pain.
 Strengthens the legs, back and knees. Opens the pelvic region and hips.
 Puts pressure on the nervous system and improves coordination of the nervous system with
the musculoskeletal system. Helps to maintain the proper balance of the body.
 Relieves tension in the neck and shoulders if arms are raised and opens the chest and
creates more space, easing breathlessness.
~ 90 ~
 The variations stretch the hamstrings and calves, preventing cramps, restlessness, fluid
retention and tightness.

Avoid overarching the spine, especially in late pregnancy. If there is back pain then avoid going too
deep into the pose or raising the arms. Avoid if there is pelvic pain.
Variations & Tips

It is not necessary to do all positions, take care coming into the poses and maintain balance.
Vyghrasan - Tiger Pose and Variations

1. Classic Tiger Pose
2. Lifting one leg
3. Lifting one leg and one arm
4. Bow pose
 Type 1 - From sitting position come onto the hands and knees in neutral cat pose. Inhaling
bring the left leg back, toes pointing towards the head, opening the chest and tilting the
head back. Exhaling slowly round the back, bringing the knee towards the forehead.
Continue the movement with breath, keeping awareness of the spine. Repeat on the other
side.
 Type 2 – Bring the left leg back, keeping the toes erect and stretch the calf muscle. From
here, if comfortable slowly lift the leg up so that the leg is parallel. Stretch the toes away and
try to keep a straight line with the back, breathing normally. Try to lengthen the spine. If
comfortable and not in the later stages of pregnancy you can lift the leg higher to get a
gentle back bend, but avoid dropping the belly down or overstretching. Repeat on the other
side.
~ 91 ~
 Type 3 – Bring the left leg back, keeping the left toes erect to start with. Then slowly raise
the left leg till it is parallel to the ground. From here slowly raise the right arm, focusing on a
point and maintaining balance. Try to have a straight line from the hand to the foot and keep
the length in the spine, avoiding dropping the belly. Breathe normally and repeat on the
other side.
 Type 4 – Bend and raise the left leg up and slowly lift the right arm. Hold the left foot with
the right hand and inhaling, lift the foot up as high as is comfortable, maintaining balance.
Breathe normally. Release on an exhale and repeat on the other side.
Benefits
 Loosens and realigns the spine, removing tension and pain.
 Strengthens the abdominal muscles and pelvic region.
 Opens the chest and expands the lungs, helpful if there is breathlessness.
 Strengthens and stretches the legs, preventing fluid retention and cramps.
 Improves posture and rounded shoulders, a tendency during breastfeeding.
 Improves balance and co-ordination.
 Creates lightness in the body.
 Can relieve sciatica.
 Useful for toning after childbirth.

Avoid if strong back pain. It is not necessary to do all the variations of this position. After 6 months it
is recommended to practice type 2 (without the back bend) and type 3 only as strong arching of the
spine is not recommended in late pregnancy due to the increased size of the belly and the arch of
the lower back.
Variations & Tips

Use a folded blanket under the knees if needed. Maintain balance and go very slowly and carefully
~ 92 ~
Standing
Akarna Dhanurasan – Arched Bow Pose
Baby Prana Movement
Chair Pose and Variations
Ek Pad Hastasan – One Leg Forward Bend
Ek Pad Vrikshasan – One Leg Tree Pose
Garudasan – Eagle Pose
Hasta Sanchalan – Arm Movements 1, 2, 3
Kati Chakrasan – Waist Rotating Pose
Horse Pose and Variations
Natarajasan – Dancing Shiva Pose
Parivarta Trikonasan – Inverted Triangle Pose
Parshwadandasana – Back bending in Standing
Patangasan - Kite Pose
Pelvic Rotations
Pelvic Tilts against the Wall
Reclining Warrior Pose
Right Angle Stretch from the Wall
Sankatasan – Difficult Pose
Standing Forward Bend
Standing Quad Stretch
Sulabh Parivarta Trikonasan – Simple Inverted Triangle Pose
Sulabh Trikonasan – Simple Triangle Pose
Sulabh Veerasan – Simple Warrior Pose
Tadasan – Palm Tree Pose
Tiryak Dandasan – Side Bending Pose
Tiryak Tadasan – Swaying Palm Tree Pose
Trikonasan - Triangle Pose and Variations
Ugrasan - Ferocious Pose and Twist
Uttanasan – Squat and Rise Pose
Vayu Nishkasan – Wind Releasing Pose
Veerasan – Warrior Pose
Veerabhadrasan –Gracious Warrior Pose
Vrikshasan – Tree Pose
Wall Squat
~ 93 ~
Akarna Dhanurasan – Bow and Arrow Pose
 From standing position separate the legs to hip width apart. Raise the arms in front on the
body, making light fists. Find a point to focus on and imagine that you have a bow. Inhale
and slowly bring the right fist back towards the right ear or shoulder, keeping the arms
slightly tensed, as if drawing a bow. The left arm can be moved slightly to the left side to
open the chest more. Exhale and bring the right arm back to the front. Continue the
movement with the breath. Practice on the other side.
Benefits
 Opens the chest and expands the lungs
 Reduces breathlessness
 Removes tension and tightness in the upper back, helpful during breastfeeding
 Strengthens and loosens the shoulders and neck muscles
 Reduces stiffness in the arms
 Reduces fluid retention in the hands
 Helpful for carpal tunnel syndrome, common in pregnancy

Avoid if strong pain in the shoulders.
Variations & Tips

Can be practiced sitting in a chair.
~ 94 ~
Baby Prana Movement
 From standing position take hip width or a little more distance between the feet. Inhaling
raise the arms up from the front and out to the sides, looking up and with the intention of
opening oneself up to the universal energy or prana. Exhaling take that universal energy and
bring it to the baby, placing the hands on the belly, looking down at the baby, tucking the
tailbone under and slightly squatting. Continue the movement with the breath.
Benefits
 Opens the chest and upper back.
 Strengthens the legs.
 Energises mother and baby.
 Strengthens the connection between mother, baby and universe.
 Creates faith and positivity in oneself for the pregnancy and birth.
 Empowers the mother.
 Creates a sense of calmness.
 Grounding.

Take care with balance, only squat as much as it feels comfortable.
Variations & Tips

Prana mudra, in sitting position, has a similar effect on the prana and mental state.
~ 95 ~
Chair Pose and Variations
 From standing position inhale and exhaling slowly bend the knees, keeping the feet firmly on
the ground. Keep the hands in namaskar. Try to keep the length in the spine and breathe
normally. From here, if comfortable, inhaling slowly extend the arms in front and above the
head, keeping the hands together or separating them slightly apart. Exhale and bring the
arms down from the sides and back into namaskar. If preferred keep the arms down by the
sides. Repeat in the opposite direction.
 A variation is to have the hands in namaskar, inhale and exhaling slowly twist to the left side,
maintaining the legs in the same position. Inhale back to the front and exhaling repeat on
the other side.
Benefits
 Strengthens the legs, abdomen, knees and lower back, helpful during labour.
 Stretches the calf muscles and ankles.
 Lengthens the spine.
 The twist releases tension in the spine.
 The opening movement of the arms is helpful for relieving tension in the upper back,
shoulders and chest.

Take care to only bend the knees as far forward as is comfortable. Do not bend the knees too deeply
when doing the twist as it may cause compression of the belly.
Variations & Tips

If you feel there is not enough space around the belly then keep the legs slightly apart.
~ 96 ~
Ek Pad Hastasan - One Leg Forward Bend
 From standing take distance between the feet, at least three feet. Turn the right foot to the
right side. Adjust the left foot slightly so that there is no tension in the leg or knee. Turn
towards the right side. Inhale, raising the arms if desired, and exhale slowly bending forward
from the hips, bringing the fingertips onto the ground or the hands onto the shins. Keep the
length in the spine and look forward. If preferred keep the arms behind the back, holding
the elbows. This variation can keep the spine from rounding. Breathe normally. Repeat on
the other side.
Benefits
 Improves the flexibility and blood supply to the legs, lower back and pelvic region.
 Improves circulation to the spine.
 Strengthens the legs and stretches the hamstrings and calves.
 Helps to improve digestion.

Avoid if sciatica, pelvic pain or strong back pain. Make sure there is no compression of the belly.
Variations & Tips

Adjust the distance between the legs to vary the stretch into the legs and pelvic region.
~ 97 ~
Ek Pad Vrikshasan – One Leg Tree Pose
 From standing position find a point to focus on. Put pressure onto the right foot and slowly
lift up the left leg. Place the left foot on the inner thigh, shin or on top of the thigh. Turn the
left knee out to the left side and keep the pelvic region open. Bring the hands into namaskar.
Keep the spine erect, head upright and relax the shoulders. Breathe normally. Repeat on the
other side.
Benefits
 Strengthens the legs, ankles and knees.
 Brings lightness to the body.
 Improves balance and co-ordination between the brain and body.
 Strengthens nervous system.

Take care that the ankle is stable. If there is ankle pain then avoid this pose.
Variations & Tips

Use the wall or a chair as support if needed. Can raise the arms above the head in namsakar.
~ 98 ~
 From standing position put pressure onto the left leg and raise the right leg. Find a point to
focus on. Wrap the right leg around the left leg, bending the knees. If possible wrap the toes
around the calf muscle. Raise the right arm up in front of the body with the forearm vertical.
Wrap the left arm around the right arm and lift the elbows up slightly. Keep the spine erect,
avoiding bending forward. Keep the head upright and breathing normally. Repeat on the
other side.
Benefits
 Strengthens and improves circulation to the hips, knees, ankles, shoulders, elbows and
wrists.
 Improves balance
 Brings lightness to the body
 Strengthens the legs
 Strengthens nervous system
 Strengthens the lower back and can help relieve sciatica

Avoid if ankle or knee pain.
Variations & Tips

If difficult to balance then first try to practice Sankatasan, with support of the wall as needed.
~ 99 ~
Hasta Sanchalan – Arm Movements 1, 2, 3
 From standing position take a little distance between the feet. As pregnancy progresses you
may need to take more distance to feel stable.
 Type 1 – Inhale raising the arms above the head from the side, trying to open the chest as
much as possible. Bring one hand on top of the other. Exhale then inhaling stretch the hands
upward, exhale relax. Practice a few more times then exhaling lower the arms down by the
side. Repeat as many times as desired.
 Type 2 – Inhale raising the arms above the head from the front, palms facing forward. Inhale
stretching upward, exhaling relax. Practice a few more times and then exhaling slowly lower
the arms back down from the front. Repeat as many times as desired.
 Type 3 – inhale raising the arms from the sides. Bring the arms over the head and start
crossing the arms as you exhale, crossing the arms more and bringing the arms down over
the chest and abdomen and down by the sides. Inhale crossing the arms over the abdomen
and slowly raising the arms up over the head, exhaling lower the arms down by the sides.
Repeat as many times as desired.
Benefits
 Loosens the joints in the shoulders
 Aligns the ligaments, tendons and muscles in the arms, shoulders and back.
 Opens and creates space in the chest, especially helpful during breastfeeding and to
alleviate rib pain during pregnancy.
 Relaxing and calming effect with the breath.
 Creates space in upper abdomen which can give relief if there is discomfort.
 Helps to remove upper back pain
 Stretches out the legs and ankles which can be helpful for fluid retention and cramps.

Those suffering from stiff shoulders should not strain to move the arms beyond their limits.
The range of movement of the arms will gradually increase with regular conscientious
practice. If needed, the movements can be done with a few breaths, especially for women
who are suffering from breathlessness due to pregnancy.
Variations & Tips
Can be practiced from sitting or supine position instead.
~ 100 ~
 From standing position take the feet hip width distance. Inhale raising the arms from the
sides so that the arms are parallel with the floor. Exhaling slowly twist to the left side,
placing the right hand on the left shoulder, wrapping and left arm around the waist. Inhale
turn back to the front with the arms straight, exhaling repeat on the right side. Continue the
movement with the breath, as many times as desired.
Benefits
 Loosens and relieves tension in the spine and back.
 Improves flexibility in the spine.
 Improves digestion and can help relieve constipation.
 Strengthens the legs and knees.
 Stretches the side abdominal muscles.

Avoid fast movements, especially if there is pain or dizziness.
Variations & Tips

Can increase the speed of the movement, starting slow and slowly increasing the speed. Can loosen
the arms and swing the arms from side to side like a rag doll, slowly lowering the arms till they are
wrapping around the waist.
~ 101 ~
Horse Pose and Variations
 From standing position spread the legs apart about one and a half feet. Keep the feet facing
forward. Slowly bend the knees and keep the hands in namaskar. Inhale and exhaling bend
further forward bringing the elbows onto the knees if comfortable. Keep the length in the
spine and breathe normally. Inhaling release the position, straightening the legs. Repeat a
few times. A variation of this pose is to take more distance between the legs and have the
toes facing outwards. Have the hands on the thighs or in namaskar. Inhale and exhaling
bend the knees. Make sure the knees do not go past the ankles. Hold for a few moments,
breathing normally and inhaling release, straightening the legs. Repeat as many times as
desired.
 Another variation is to have the feet turned out slightly with plenty of distance between the
feet. Bend the knees and bring the left forearm onto the left thigh. Inhale raising the right
arm and exhaling bring the right arm over to the left side. Repeat on the other side.
Benefits
 Strengthens the legs, knees and ankles, especially helpful in preparation for labour.
 Opens the pelvic region and hips. Relieves flatulence and constipation.
 Strengthens the lower back and abdomen. Stretches the inner thighs.
 Improves balance and strengthens the nervous system. Grounding.
 Stretches the sides of the abdomen and creates more space, relieving rib pain.

Avoid if there is knee, pelvic or back pain. It can be a tiring pose to practice if many repetitions are
done. Listen to your body and take rests as needed.
Variations & Tips

Can use the wall as a support.
~ 102 ~
Natarajasan – Dancing Shiva Pose
 From standing position find a point to focus on. Put pressure onto the right foot and slowly
start to lift the left leg, bending it and bringing the foot behind. Bring the left arm behind
and hold the left foot. Slowly start to raise the foot higher, tilting the body forward and
raising the right arm in front for balance. The right hand may remain pointed or in dhyan
mudra. Open the chest and keep the right leg stable. Breathe normally and repeat on the
other side.
Benefits
 Strengthens the legs, feet, ankles and knees.
 Opens the chest and expands the lungs, helping to remove breathlessness.
 Opens the pelvic floor.
 Relieves mild back pain.
 Stretches the legs, arms and shoulders.
 Improves concentration and focus.

Avoid if there is ankle pain or strong back pain. Avoid if there is difficulty in balancing. Avoid in the
last few months of pregnancy when the belly becomes larger and the curve in the lower back
increases.
Variations & Tips

Use a wall or chair as support if needed.
~ 103 ~
Parivarta Trikonasan – Inverted Triangle Pose
 From standing position take a large step to the left side with the left leg. Turn the toes to the
left side and turn the right foot slightly to the left, making sure the foot and leg feels
comfortable and stable. Inhale raising the arms up from the sides and exhaling bend the left
leg and slowly twist the upper body, placing the right forearm onto the left thigh. Inhaling
raise the left arm up over the head and breathe normally. Repeat on the other side.
Benefits
 Strengthens the leg muscles.
 Strengthens and loosens the hips and knees.
 Improves balance.
 Gives a gentle twist to the spine, relieving tension, particularly in the upper back.
 Strengthens the nervous system.
 Stretches the sides of the abdomen and chest, helpful if there is rib pain and creates more
space.

Note that this is the simplified version of this asana and the full position should not be practiced
during pregnancy. Avoid after 6 months of pregnancy when the belly becomes larger and it becomes
more difficult to avoid compressing the belly. Avoid if there is strong back pain, pelvic or knee pain.
Variations & Tips

For a simplified version Instead of raising the arm over the head you may place the hands together in
namaskar.
~ 104 ~
Parshwadandasana – Back Bending in Standing
 From standing position bring the feet hip width distance. Support the hands on the lower
back and slowly start to push the hips gently forward, arching the back and tilting the head
back. Maintain balance and breathe normally.
Benefits
 Stretches and strengthens the lower back.
 Relieves mild back pain
 Opens the chest
 Gives a mild stretch to the abdomen and pelvic region

Maintain balance and do not overstretch.
Variations & Tips

Look forward if you find balance difficult.
~ 105 ~
Patangasan – Kite Pose
 From standing position put pressure on the left foot. Bring the hands onto the hips and
slowly start to bend forward, lifting the right leg up and, if possible, bring it parallel to the
floor. If you cannot bring it parallel bring it as high as is comfortable. Do not raise the leg
higher than parallel. Keep the pelvis squared to the floor and let the chest be parallel to the
floor. Breathe normally and maintain the position.
 If you want to go deeper into the pose slowly raise the arms from the sides, keeping the eyes
focused on a point. This is the classic kite pose.
 As a variation you may want to bring the arms up over the head, making a straight line from
the hands to the foot. Try to lengthen the spine.
 Repeat on the other side.
Benefits
 Strengthens the back, hips, legs, knees and ankles.
 Improves coordination of the nervous system with the musculoskeletal system.
 Improves focus and concentration.

Take care to maintain balance, especially in the later stages of pregnancy.
Variations & Tips

Use a wall or chair as support if needed.
~ 106 ~
Pelvic Rotations
 From standing position bring the feet hip width apart. Place the hands on the hips and
inhaling slowly push the pelvis forward and exhaling slowly start rotating to the right and
then to the back. Inhale to the left and back to the front. Continue the rotations with the
breath and then practice in the opposite direction. Make the circle as large as feels
comfortable, maintaining balance.
Benefits
 Loosens the pelvic region
 Removes pain and tension in the lower back
 Stretches the lower back
 Loosens the hips
 Removes congestion in the pelvis
 Helps during labour

Take care to maintain balance and only make the circle as large as feels comfortable.
Variations & Tips

These rotations can be practiced with the hands against a wall and also sitting on the knees.
~ 107 ~
Pelvic Tilts against the Wall
 From standing move to the wall with the back against the wall. Bring the legs about a foot
away from the wall and place the hands on the hips. . Inhaling press the lower back against
the wall and apply moola bandha. Exhaling release moola bandha and relax the back and
abdomen. Continue as many times as is comfortable.
Benefits
 Eases lower back pain.
 Strengthens and tones the pelvic floor in preparation for labour.
 Prevents incontinence.

If it is stressful or tiring for the lower back or legs then take a variation.
Variations & Tips

These can be practiced from supine position if preferred or normal standing position.
~ 108 ~
Reclining Warrior Pose
 From standing position take a big step forward with the left leg. Turn the right foot out to
the side, between 45 to a 90 degree angle, depending on what is most comfortable for the
ankle. Inhale, keeping the arms relaxed by the side, and exhale bending the left leg, making
sure the knee does not pass the ankle. Inhale and raise the left arm from the side, up over
the head and keep the right hand on the right thigh. Keep the pelvis facing the right side and
keep the gaze on the left fingertips. Press the right foot into the mat and keep the pelvis
open, preventing the right hip from turning forward. Breathe normally. Repeat on the other
side.
Benefits
 Strengthens and tones the legs, preventing fluid retention, cramps and restlessness.
 Tones the abdominal and pelvic region.
 Strengthens the pelvis and lower back.
 Tones and strengthens the arms and shoulders.
 Improves concentration and balance.
 Strengthens the knees and ankles.
 Stretches the sides of the body and opens the chest.
 Helps relieve rib pain.

Avoid if there is knee, pelvic or ankle pain or if it is uncomfortable to raise the arm above the head.
Variations & Tips

As the pregnancy progresses one may decrease the arch in the spine as the stretch can become too
strong.
~ 109 ~
Right Angle Stretch from the Wall
 From standing position turn to face the wall and place the hands at hip height and width on
the wall. Walk the feet away from the wall till the back is straight and lengthened. Keep the
feet facing forward and have the feet about hip width apart. Push the hips backwards and
pushing the upper body slightly downward. Breathe normally and miantain for as long as is
comfortable.
Benefits
 Stretches and realigns the spine, relieving tension and pain.
 Stretches the shoulders, arms and wrists.
 Stretches the hamstrings and calves, especially helpful for squatting.
 Helps to prevent leg cramps and fluid retention.

Make sure there is enough distance between the feet and wall so that the spine can be lengthened
but avoid taking so much distance that the back arches.
Variations & Tips

This is a good pose to do if downward dog is not recommended or in later pregnancy.
~ 110 ~
 From standing position put pressure onto the left leg and raise the right leg. Find a point to
focus on. Wrap the right leg around the left leg, bending the knees. If possible wrap the toes
around the calf muscle. Bring the hands into namaskar. Keep the spine erect, avoiding
bending forward. Keep the head upright and breathing normally. Repeat on the other side.
Benefits
 Strengthens and improves circulation to the hips, knees and ankles.
 Improves balance
 Brings lightness to the body
 Strengthens nervous system
 Strengthens the lower back and can help relieve sciatica

Avoid if ankle or knee pain.
Variations & Tips

If difficult to balance then use the support of a wall or chair.
~ 111 ~
 From standing position spread the legs hip width or more apart, depending on the size of the
belly. Inhale and exhaling slowly bend from the hips, keeping the legs straight and place the
fingertips or hands on the ground, on the shins, knees or holding the elbows. Let the arms be
as relaxed as possible. Relax the neck and head. Breathe normally.
Benefits
 Stretches the lower back, hamstrings and calves.
 Removes tension in the lower back.
 Stretches and opens the hips.
 Calming and soothing for the body and mind.
 Relieves nausea for some women.

Avoid if there is dizziness, sciatica, high or low blood pressure. Avoid compressing the belly. Do not
try to do a complete forward bend, the pose should be relaxing and soothing.
Variations & Tips

As a variation keep the body relaxed and bend the knees, maintaining for a few breaths, and then
straighten the legs. You can repeat a few times.
~ 112 ~
 From standing position put pressure onto the right leg and slowly bend the left leg, bringing
the left foot near the buttock. Hold the foot with the hands and pull the foot towards the
buttock, stretching the front of the thigh. Maintain balance and breathe normally. Repeat on
the other side.
Benefits
 Stretches the quadriceps muscle
 Stretches the knee, hip and ankle.
 Relieves tension and heaviness in the legs.

Maintain balance.
Variations & Tips

If needed use a chair or wall as support.
~ 113 ~
 From standing position take at least 3 feet distance between the legs. Turn the left foot to
the left side and the right foot slightly to the left so that it is comfortable and stable. Inhale
raising the arms up from the sides so that they are parallel to the floor. Exhale and slowly
twist to the left side, bringing the right hand onto the left foot, shin or knee and raising the
right arm upward, making a straight line with the arms. Look upward and breathe normally.
Repeat on the other side.
Benefits
 Gives a gentle twist to the spine, relieving tension, particularly in the upper back.
space.

Avoid after 6 months of pregnancy when the belly becomes larger and it becomes more difficult to
avoid compressing the belly. Avoid if there is strong back pain, pelvic or knee pain. Maintain balance.
Variations & Tips

For a simplified version instead of raising the right arm upwards you may wrap the right arm behind
the back.
~ 114 ~
 From standing position take at least 3 feet distance between the legs. Turn the left foot to
the left side and keep the right foot facing forward so that it is comfortable and stable.
Inhale raising the arms up from the sides so that they are parallel to the floor. Exhale and
slowly bring the left hand to the left foot, shin or knee. Raise the right arm vertical, making a
straight line with the arms. Look upward and breathe normally. Repeat on the other side.
Benefits
 Tones and opens the pelvic region.
space.
 Stretches the inner thighs.
 Opens the chest and upper back.
 Relieves back pain, particularly in the upper back.

Avoid if there is strong back pain or pelvic pain. Maintain balance.
Variations & Tips

If preferred wrap the right arm behind the back instead of pointing the arm upwards.
~ 115 ~
 From standing position take a big step forward with the left leg. Turn the right foot out to
the side, between 45 to a 90 degree angle, depending on what is most comfortable for the
ankle. Inhale, raising the arms from the side, keeping the pelvis facing the right side, and
exhaling slowly bend the knee, making sure the knee does not pass the ankle. Keep the arms
parallel to the floor and keep the gaze on the left fingertips. Press the right foot into the mat
and keep the pelvis open, preventing the right hip from turning forward. Breathe normally.
Benefits
 Strengthens and tones the legs, preventing fluid retention, cramps and restlessness.
 Tones the abdominal and pelvic region.
 Strengthens the pelvis and lower back.
 Tones and strengthens the arms and shoulders.
 Improves concentration and balance.
 Strengthens the knees and ankles.
 Grounding.

Avoid if there is knee, pelvic or ankle pain.
Variations & Tips

If stressful on the shoulders or arms then keep the arms relaxed by the sides.
~ 116 ~
 From standing position bring the feet hip width apart. Raise the arms over the head,
interlocking the fingers and turning the palms upward. Inhale stretching the body upward,
raising the heels and coming onto the toes. Exhaling lower the heels down and relax the
shoulders. Repeat as many times as desired.
Benefits
 Stretches the body from the toes to the hands.
 Releases tension that may accumulate in the body from asana practice or just in daily life.
 Stretches and realigns the spine.
 Relieves tension and pain in the back and shoulders.
 Stretches the calves and helps prevent leg cramps and restlessness.
 Gently stretches the abdominal region.
 Improves digestion and helps prevent constipation.

Take care to maintain balance and only lift the heels as high as is comfortable.
Variations & Tips

You can practice this pose with the feet flat on the ground if balance is a problem.
~ 117 ~
 From standing position bring the feet hip width distance. Let the arms be relaxed by the
side. Inhale and exhaling slowly lower the left arm down to the left side, keeping the arm
relaxed. Let the head relax to the left side. Inhaling straight the head and raise the shoulder
up. Repeat on the other side.
Benefits
 Stretches the neck, shoulder and upper back.
 Stretches the hips and sides of the abdomen.
 Relieves tension around the belly and pelvis.

Keep the neck relaxed.
Variations & Tips

Can be practiced in a sitting position to some extent.
~ 118 ~
 From standing position bring the feet hip width apart. Raise the arms over the head,
interlocking the fingers and turning the palms upward. Inhale stretching the body upward
and exhaling bend to the left side. Inhale straightening and exhale to the right. Repeat as
many times as desired.
Benefits
 Stretches the body from the feet to the hands.
 Stretches the neck, shoulder and upper back.
 Stretches the hips and sides of the abdomen.
 Relieves tension around the belly and pelvis.

Take care to maintain balance and try not to bend forward or backwards.
Variations & Tips

To some extent this pose can be practiced in a sitting position.
~ 119 ~
Trikonasan – Triangle Pose and Variations
’
 From standing position take a big step to the left side, at least three feet distance. Turn the
left foot to the left side. Adjust the right foot if needed. Inhale raising the arms up from the
sides, making them parallel to the floor. Exhale and bring the left forearm onto the left thigh,
bending the knee but making sure the knee does not pass the ankle. Raise the right arm up
over the head so that there is a straight line from the right leg to the right hand. Look
forward and breathe normally. Repeat on the other side.
 There are many variations to this asana. In the classic pose the hand is on the ground next to
the foot. In pregnancy it can be easier to place the hand on the inside of the foot as it
creates more space for the belly. Another variation is to tie the hands behind the back,
keeping the chest open.
Benefits
 Stretches the sides of the body, creating space around the belly and relieving rib pain.
 Improves the efficiency of the digestive system.
 Strengthens the nervous system, improving coordination between the nervous system and
the musculoskeletal system.
 Strengthens and opens the pelvis
 Loosens the hip joints and strengthens the knees. Opens the chest.

Avoid if there is pain in the knee or hip. From the 6th month avoid the stronger Trikonasan poses
when the belly becomes larger. Avoid if there is pelvic pain.
Variations & Tips

Take the position most comfortable, it is not necessary to do all of them.
~ 120 ~
Ugrasan – Ferocious Pose and Twist
 From standing position bring the feet at least three feet apart. Let the toes face forward.
Inhale and exhaling slowly bend forward placing the hands onto the floor. Keep the length in
the spine. If you want to go deeper you can place the forearms on the ground but avoid
overstretching. Breathe normally. If desired practice the twist by inhaling and whilst
exhaling slowly twist to the left side, bring the right hand to the left foot and raising the left
arm up vertical. If preferred wrap the left arm behind the back. Repeat on the other side.
Benefits
 Opens and stretches the pelvic region, hips and inner thighs.
 Creates space in the pelvic area.
 The variation stretches the sides of the abdomen and chest, creating space around the belly
and relieving rib pain and pressure on the lungs.
 Stretches the hamstrings and calves, removing tension and tightness.
 Helps prevent and decrease fluid retention and leg cramps.
 Increases blood supply to the brain.

Avoid if there is severe back pain, pelvic pain or sciatica. Avoid bending too far forward. Avoid if
there is high or low blood pressure or dizziness.
Variations & Tips

Ugrasan can be practiced with the support of a wall or chair so that it can be maintained for longer
in a relaxed comfortable manner. It can also be practiced in supine against a wall and in sitting
position.
~ 121 ~
Uttanasan – Squat and Rise Pose
 From standing position bring the feet hip width apart and turn the toes slightly outward.
Interlock the fingers in front of the body. Inhale and exhaling slowly start to bend the knees.
Inhale and straighten the legs then exhale bend the knees again, squatting a little deeper.
Continue the movement, going as deeply as feels comfortable, aiming for a full squat
eventually, over time. Keep the spine erect and try to avoid bending forward.
Benefits
 Opens and creates space in the pelvic region
 Loosens the hips, knees and ankles.
 Progressively prepares one for squatting.
 Loosens and strengthens the legs and helps prevent fluid retention, cramps and restlessness.
 Relieves heaviness in the legs.
 Helps relieve constipation and flatulence.
 Helps to encourage the baby to engage.

Avoid if there is hip, knee, pelvic or ankle pain. Be gentle and listen to the body. It is not necessary to
come into the full squat. Avoid the full squat if there is a cervical stitch, breech baby, placenta
praevia, haemorrhoids, premature dilation of the cervix, preterm labour and the first 12 weeks of
pregnancy.
Variations & Tips

Can use a wall as support.
~ 122 ~
Vayu Nishkasan –Wind Releasing Pose
 From standing position bring the feet hip width distance apart, or a little more if needed,
with the toes pointing slightly outward. Exhaling bend forward and place the fingertips
under the arches of the feet. Inhaling come into a squatting position, pressing the upper
arms against the knees, opening the chest and looking upward. Exhaling come back into the
standing forward bend. Continue the movement with the breath as many times as desired.
Benefits
 Opens and creates space in the pelvic region
 Stretches, strengthens and loosens the hips, knees and ankles.
 Stretches the calf muscles and thighs, preventing cramps and restless legs.
 Prepares the body for birth and squatting for longer periods of time.
 Helps to put the baby into the correct position for birth.
 Loosens the upper back, shoulders and neck and removes tension.
 Stretches the spine.
 Helps to relieve gases and constipation.

This pose can be very strong and stressful for many people, especially those not used to squatting. If
there is pain in the hips, knees, pelvis or ankles then avoid this position. Instead practice more
simple movements to loosen the hips and knees for some time before attempting this movement.
Avoid if there is a cervical stitch, breech baby, placenta praevia, haemorrhoids, premature dilation of
the cervix, preterm labour and the first 12 weeks of pregnancy.
Variations & Tips

If difficult to straighten the legs with the hands under the feet then keep the legs slightly bent. If you
cannot squat with the heels on the ground then keep the heels slightly up or practice on a rolled up
blanket.
~ 123 ~
 From standing position take a big step forward with the left leg. Turn the back foot slightly,
between 45 and 90 degrees, depending on comfort. Place the hands together in namaskar
on the left thigh. Inhale and exhaling bend the knee, making sure the knee does not go past
the ankle. Inhale and slowly raise the arms up over the head, tilting the head back and
pressing the hips downward towards the floor. Press the right foot into the mat, maintain
stability and breathe normally. Repeat on the other side.
Benefits
 Improves the flexibility of the spine and relieves mild lower back pain.
 Strengthens the legs, back and knees. Opens the pelvic region and hips. Grounding.
 Relieves tension in the neck and shoulders if arms are raised and opens the chest and
creates more space, easing breathlessness.

Avoid overarching the spine, especially in late pregnancy. If there is back pain then avoid going too
deep into the pose or raising the arms. Avoid if there is pelvic pain.
Variations & Tips

If raising the arms is uncomfortable then let the hands stay in namaskar at the heart centre.
~ 124 ~
Veerabhadrasan – Gracious Warrior Pose
 From standing position take a big step forward with the left leg. Turn the back foot slightly,
between 45 and 90 degrees, depending on comfort. Place the hands together in namaskar
on the left thigh. Inhale and exhaling bend the knee, making sure the knee does not go past
the ankle and slowly bend forward, lengthening the spine and looking forward, keeping the
chest open and arms parallel to the floor. Try to keep a straight line with the back and right
leg. Press the right foot into the mat, maintain stability and breathe normally. Repeat on the
other side.
Benefits
 Improves the flexibility of the spine.
 Strengthens the legs, back and knees. Opens the pelvic region and hips.
 Strengthens the shoulders and arms.

Avoid compressing the belly, especially in late pregnancy. If there is back or pelvic pain then avoid
this pose.
Variations & Tips

If raising the arms is uncomfortable then let the forearms remain on the thigh, holding the elbows.
~ 125 ~
 From standing position take a little distance between the feet, enough to feel stable. Inhale
raising the arms from the sides and bringing the hands together in namaskar above the
head. Exhale and relax the body. Next inhale and raise the heels, coming onto the toes and
stretch the body, from the toes to the fingertips. Exhale and relax, bringing the heels down
and arms by the side.
Benefits
 Stretches the body from the toes to the hands.
 Stretches the calves and helps prevent leg cramps and restlessness.
 Gently stretches the abdominal region.

Take care to maintain balance and only lift the heels as high as is comfortable.
Variations & Tips

You can practice this pose with the feet flat on the ground if balance is a problem.
~ 126 ~
Wall Squat
 From standing position move to the wall and place the back against the wall. Walk the feet a
little away from the wall, up to thigh distance away with the feet hip width distance apart.
Inhale and exhaling slowly start to squat, sliding the body down the wall. Bring the knees as
far down as feels comfortable. Hold the position for a few moments and then inhaling slowly
slide back to the original position. Practice as many times as desired.
Benefits
 Strengthens the legs, ankles, knees and hips.
 Tones the pelvic region
 Strengthens the lower back and abdominal region.
 Prepares one for labour.

Only bend the knees as far as feels comfortable. Listen to your body. If there is knee pain then avoid
the pose. Avoid the full squat if there is a cervical stitch, breech baby, placenta praevia,
haemorrhoids, premature dilation of the cervix or preterm labour.
Variations & Tips

You can place a block or small cushion between the thighs and try to squeeze the thighs together.
~ 127 ~
Pelvic Floor Exercises
Secrecy, shame and superstition have surrounded female sexuality for centuries. Even the word ‘vagina’ has a
negative connotation, coming from the Latin root for ‘sheath of a sword’. Many women have adopted the
Sanskrit word ‘yoni’ instead, meaning ‘sacred vessel’ or ‘source’. It’s with this open and accepting attitude that
we need to honour every part of our bodies. Knowledge is power, and the power of sensitive control of our
bodies is every woman’s birthright
Introduction:
Our pelvis is like a large bowl, and the pelvic

muscles are like hammocks strung across
the top edge of the bowl, front to back and
side to side, wrapped around and
supporting the weight of the internal
organs, specifically the urinary, excretory
and reproductive.
When these muscles are weak, the weight

of these organs can push down, sometimes
causing prolapse or incontinence. It is
important that we become aware of and
exercise these muscles, improving their
strength and our health.
Ideally one should start practicing pelvic floor exercises before they become pregnant so that their
pelvic floor is strong. If you suffered from incontinence before pregnancy then you are at a much higher
risk of having problems after the birth. Urinary incontinence during pregnancy doubles the likelihood of
urinary incontinence three months post-delivery, whether the birth was vaginal or caesarian.
The weight of the baby during pregnancy can weaken the pelvic floor muscles to a great extent. Some
may even have tears before the birth. The pelvic floor helps to support both the growing uterus and the
lower back, making the pelvis more stable and preventing pain in the spine, sacroiliac joints and groin.
Along with the deep abdominal muscles the pelvic floor muscles help to keep the lower back in a neutral
position instead of the increased curve which can happen, causing pain.
Locating the muscles:
1 2
One option is to stop the flow of Another option is to find a quiet, private
urine mid stream, paying attention to place, and explore manually. Feeling
the muscles, which are contracted. inside with 1 or 2 fingers, contract the
However, do not do this often, as it may muscles to feel a squeeze or lift.
lead to infection.
~ 128 ~
Exercises:
When starting out you may only be able to contract the muscles in pulses, and not hold it very long. Gradually
as the muscles become stronger you will have more control and be able to hold the contraction longer,
isolating different parts of the muscle.
The following two exercises can be practiced anywhere and as often as you can remember. One thing to keep
in mind is that you should not be contracting any other parts of your body, including your face.
1 2
Relaxing your body while sitting Advanced exercise: When contracting
comfortably, gently contract the vaginal the muscles try to lift in controlled
wall muscles upwards towards the steps, like an elevator moving up from
cervix. Hold the contraction for a couple floor to floor, pausing 4 - 5 times along
seconds, then gradually release, feeling the way. Once at the top hold for a
the muscles relax downwards. couple seconds, then release in the
same way back down.
The above exercises are the traditional pelvic floor exercises,

also known as kegels, recommended by physiotherapists,
doctors and midwives.
In Yoga there are actually three practices involving the pelvic

floor. Ashwini Mudra is the contraction of the anal sphincter,
Sahajoli Mudra is the contraction of the urethra and Moola
Bandha is the contraction of the vagina, which is the one
closest to the pelvic floor exercises. All of these are useful to
practice during pregnancy, as often as possible.
~ 129 ~
Mudras for Pregnancy
Mudras translate as gestures. They are physical positions of the whole body or parts of the body
such as the hands which subtly alter the flow of prana, deepening the awareness and altering the
mood. They may be practiced alone or in combination with certain asanas. Hand mudras can be used
during pranayama and meditation.
Ashwini Mudra – Horse Gesture

In a sitting position or an asana such as tadagasan become aware of the anal sphincter.
Breathing normally contract and relax the anus, holding for up to ten seconds if comfortable.
Practice for a few minutes or until tired. Make sure the contraction and relaxation is smooth
and without strain.
Benefits
 Preparation for moola bandha.
 Strengthens the muscles of the anus which can become weak during pregnancy and labour,
helping to prevent anal incontinence.
 Helps prevent constipation and haemorrhoids, common during pregnancy.
 Helps to prevent prolapse of the rectum or uterus, which can occur after labour.
 Prevents leakage of prana
Bhairava Mudra – Shiva Gesture
Place the left hand under the belly, palm facing

upwards. Place the right hand on top, palm facing
upwards. Let the arms be relaxed and hands rest in the
lap.
Benefits
 Balances left and right energies
 Creates mental stability and focus
Dhyana Mudra – Meditation Gesture
Place the hands on the knees. Turn the palms upward and
touch the thumb to the top of the index finger. Let the fingers be
relaxed.
Benefits
 Prevents energy dissipating.
 Stimulates mooladhara chakra
 Gives lightness and openness to receiving
Hridaya Mudra – Heart Gesture
Place the hands on the knees, palms facing upwards. Bend

the index finger and place it at the base of the thumb. One should be
able to feel the pulse. Touch the thumb to the middle and ring
fingers. Let the little finger be relaxed.
Benefits
 Helps redirect prana towards the heart, balancing the blood
pressure and helping with heart problems.
 Helps open the heart on a pranic and emotional level,
releasing emotions and tensions.
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Jnana Mudra – Knowledge Gesture
Place the hands on the knees. Turn the palms downward

and touch the thumb to the top of the index finger. Let the fingers be
relaxed.
Benefits
 Prevents energy dissipating.
 Stimulates mooladhara chakra
 Increases introversion
Prana Mudra – Energy Gesture
Place the hands on the knees. Turn the palms downward

and touch the thumb to the ring and little fingers. Let the fingers be
relaxed.
Benefits
 Increases energy and prana in the body
 Useful when there is tiredness or fatigue however avoid practicing
before bed
Yoni Mudra – Womb Gesture
Bring the hands to the lap. Interlock the middle, ring and
little fingers together. Press the thumbs and index fingers together.
Move the thumbs and index fingers away from each other, forming a
diamond shape.
Benefits
 Balances the left and right energies
 Gives mental stability and improves focus
 Increases prana and prevents dissipation
 Invokes the primal energy in the womb
 Improves pranic flow towards the womb
Prana Invocation
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In a sitting position bring the hands in front of the lower belly, fingertips pointing towards
each other, hands a little away from the body. Inhaling slowly bring the hands up over the
belly, in front of the chest and up to the throat. Make sure not to touch the body. Holding
the breath raise the arms up over the head, looking upwards then bring the hands back to
the throat and exhaling slowly lower the hands down. Try to visualize and feel the
movement of the prana moving up and down. Use ujjayi breathing if desired. When the arms
are open focus on ajna chakra (the eyebrow centre) and sahasrara chakra (top of the head).
Feel the prana entering the body. After practicing at least 7 times bring the hands in front of
the body, palms facing each other and at a distance of 10-15 cms. Move the hands and try to
feel the prana then place the hands on the belly (or another area if there is pain) to give the
baby more prana. Best to practice after pranayama.
Benefits
 Stimulates the prana within our body
 Helps distribute prana in our body and to particular areas
 Increases awareness of energy within our body
 Creates peace, calmness and contentment.
 Increases trust and faith in oneself and the universe
 Improves connection between oneself and the universe
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Pranayam During Pregnancy
Pranayam or breathing techniques are very important to practice during pregnancy. It is a time when
a woman is more intuitive, sensitive and responsive to the pranas in her body. General benefits of
pranayam during pregnancy are –
Increased oxygen throughout the body and to the placenta
Balancing for the emotions. Helping a woman to get over any barriers and fears she may
have in preparation for a child as well as the emotions that come during pregnancy and if
there are any problems during this time. Use of the diaphragm in breathing helps to release
stored emotions and tensions.
Increases prana and vitality for mother and baby. A baby has no pranic supply itself until
after the first 3 months making pranayam important from the beginning.
Removes energy blockages
Helps create a positive and peaceful environment for the baby.
Improves general physical and mental health and fitness, strengthening the heart and lungs,
improving circulation, regulating the blood pressure and encouraging the removal of
metabolic wastes.
Prepares a woman for labour, physically and mentally. Helping with emotions, pain
management
Strengthens the respiratory system, improves lung capacity and allows one to have more
control over their breath.
Improves concentration and focus for pregnancy and during labour
Strong effect on the nervous system, teaches a woman to relax, helps control the mind and
create mental peace, managing stress, tension, anxiety and any conflicts as well as
improving the quality of one’s thoughts
Helps a woman become more aware and connected with her baby and body, creating trust,
faith and contentment.
Common points to remember for breathing techniques
 There should be no strain or tension.

 One should always breath through the nose except for cooling breath.
 One should not be able to hear the breath. If one can then one is probably straining.
 The diaphragm should be used and awareness of the abdomen should be there.
 One should always start first with natural breathing and then abdominal or yogic breathing
before moving on to other breathing techniques.
 Pranayam should be practiced in a well ventilated clean environment without wind or sun.
 There should be no kumbhak (breath retention) during pregnancy.
 Breathlessness is common during pregnancy when the belly gets larger and pushes upward.
Care should be taken that the pranayam is suitable and the ratio is correct.
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Basic Abdominal Breathing
This should be practiced before any pranayam for at least a few minutes and we should always
breath with our diaphragm for all breathing techniques. Sit in a comfortable sitting position, using
the wall, a chair, cushions or bolsters as support if needed. Alternatively lie in shavasan or
tadagasan. Tadagasan is useful during pregnancy as it allows the lower back to relax, however in the
later stages of pregnancy sitting is preferred.
Place one hand on the belly and the other on the chest. Inhale deeply, using the diaphragm. If one is
using the diaphragm then as one inhales the diaphragm will move downward, pushing the
abdominal contents down and out, making the abdomen rise. On exhalation the diaphragm will
move upward and the abdomen will fall. Continue the practice. This is the type of breathing we want
to practice. If the chest is moving then we are still breathing shallow, without the diaphragm. If we
use the diaphragm then the lower lobes of the lungs are being used, improving their efficiency and
giving a positive effect to the heart, liver, stomach and intestines. It is the most natural and efficient
way to breathe, however many people do not breathe in this way. Just by altering the way we
breathe we can see huge benefits.
Yogic Breathing
This involves the use of the abdomen, chest and clavicular region. It can also be practiced before
other breathing techniques. It allows one to have maximum inhalation and exhalation. It can be
combined with deep breathing (using a ratio).
Inhale slowly, allowing the abdomen to rise. When the abdomen had expanded as much as it can
allow the chest to expand outward and upward. Once the ribs have expanded as much as they can
inhale a little more so that the collar bones move up slightly. Then slowly exhale first allowing the
collar bones to move downward, then the chest and finally the abdomen. Continue the practice
without any strain, jerks or tension. The breath should feel natural and after some time it should be
mostly thoracic and abdominal breathing. Abdominal breathing should be at least 70% of the breath.
Deep Breathing
Begin with normal breathing, ideally abdominal or yogic breathing, bringing awareness to the
movement of the abdomen and the chest. Inhale deeply and smoothly in counts (use a timer,
metronome, clock or count in your head, a nice way is to say 1 aum, 1 aum etc) according to the
ratio you are following (see below). Exhale smoothly in the required counts. Continue this process.
Be aware of the abdomen rising and falling with the breath. Return to normal breathing. Practice
another round if desired.
Ratio - This may be 4:4 to start. This means inhale to 4 counts and exhale to 4 counts. If this causes
strain then start with 3:3 or 2:2. After some time, when it is very comfortable to practice 4:4 the
ratio can be changed. Start exhaling for longer, 4:6. Later this can be increased to 4:8. Remember
there is no rush to do this. After some time one can start 5:5 then 6:6 but at no time should it cause
strain.
Benefits
 Due to slowing of respiration rate the heart rate is reduced.
 Blood pressure is lowered.
 Stress and stress related ailments. Anxiety, tension, anger.
 More oxygen is made available per breath, making the breathing most efficient.
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 Conscious deep breathing greatly affects the cortical activities, relaxing the nervous
system, which calms the mind by removing thoughts and emotions.
 Enhanced movement of the diaphragm gives a good massage to the internal organs as
the liver, pancreas, stomach, heart and lungs are attached to the diaphragm which is
moved up and down during the breathing.
 Good preparation for labour
 Gives us control over our breath
Precautions & Contraindications

There are no contraindications as such however the breathing must be smooth and rhythmic and
not in steps. There should never be strain and one should not feel that they are running out of
breath.
Viloma Breathing – Interrupted Breathing
Start with relaxed breathing. Imagine a set of stairs or imagine a ladder in one’s body, with the base
at the pelvic floor and the top at the throat.
Start inhaling but instead of inhaling smoothly like in deep breathing inhale in steps.
Imagine you are walking up the steps or visualise the prana moving up the ladder in your
body. There should be between 3-5 steps. Keep inhaling till you reach the top and the lungs
are full. Slowly exhale, smoothly, without steps till the lungs feel empty. Continue the
practice.
Next inhale smoothly and completely then exhale in steps, moving down the stairs or ladder
till the breath has been fully expelled and you have reached the bottom of the ladder.
Continue the practice.
Next inhale and exhale in steps, a combination of the first two techniques.
Finish with a few rounds of relaxed breathing or continue with deep breathing.
Benefits
 Preparation for deep breathing
 Helps give finer control over the flow of air
 Helps to expand breath capacity
 Preparation for labour

There should be no jerking movements in the steps and no strain at any time.
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Anulom Vilom – Alternate Nostril Breathing
Make the pranava mudra with the right hand. Pranava mudra is made by bending the index and
middle finger towards the palm. When we bring the right hand up to the nose we can block the right
nostril with the thumb and then change to blocking the left nostril with the ring finger, which may be
supported with the little finger. In this way we can move the hand from side to side, as needed.
Slowly inhale through the left nostril, close the nostril and exhale slowly through the right nostril.
Inhale through the right nostril and then exhale through the left nostril. This is one round. Continue
at your own pace. If that is comfortable a ratio can be added, such as 4:4 or 4:8. Always start by
inhaling through the left nostril and finish by exhaling through the left nostril. The left nostril relates
to the calming energy in our body so it will give us more benefits to practice in this way.
Benefits
 The whole body is nourished by the extra supply of oxygen
 Blood is purified of any toxins
 The brain centres are stimulated to work to their optimum capacity
 Gives tranquility, clarity of thoughts and improved concentration
 Lowers levels of stress and anxiety
 Increases vitality
 Function of all systems (endocrine, digestive, excretory, reproductive, nervous, respiratory,
circulatory) are improved
 Balances left and right energy pathways, clearing pranic blockages

There are no contraindications as such however the breathing must be smooth and rhythmic and
not in steps. There should never be strain and one should not feel that they are running out of
breath. One should choose a ratio that suits them. If one has a cold or one nostril is blocked then it
can be better to practice deep breathing or do a round of fast breathing first.
Ujjayi – Victorious Breath
Focus the awareness on the throat. Imagine you are inhaling and exhaling through the throat. Start
to contract the throat slightly on inhalation and exhalation. Keep the breath, slow, relaxed and deep.
Focus on the breath and sound. The sound should not be very loud and will be like a baby snoring.
The breath will become slower as one continues.
Benefits
 Decreases high blood pressure
 Activates the natural relaxation response
 Good for any heart problems
 Insomnia
 Mental tension, stress, anxiety
 Helpful for fluid retention
 Encourages introversion
 Increases psychic sensitivity
 Stimulates parasympathetic nervous system and inducing muscular relaxation
 Useful preparation for meditation
 Helpful to balance the emotions
 Helpful during labour
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Precautions and Contra-indications
 Very introverted people should avoid
 Low blood pressure
 Avoid contracting the throat too strongly, it should be relaxing and soothing.
Bhramari – Humming Bee Breath
Inhale slowly and deeply through the nose. On exhalation make the sound of ‘m’, as in the third
letter of ‘aum’, like the humming sound of a bee. Exhale slowly and do not strain. The sound should
be smooth, even and controlled. The exhalation will naturally be longer than the inhalation.
Continue. If that is comfortable block the ears with the fingers to increase the vibrations through the
body. One can block the ears by placing the thumbs in the ears and elbows pointing out, arms by the
sides of the head and fingers around the head or by blocking the ears with the index fingers and
elbows pointing down, arms in from of the chest.
If bhramari exhalation is comfortable one can start inhalation with ‘m’ sound. It is higher and more
difficult to create but very beneficial and comes with practice. Again the sound should be slow and
controlled, without strain. Ujjayi is a good alternative to the bhramari inhalation and can be
substituted, or bhramari exhalation can be practiced with a normal inhalation.
Benefits
 Mental tension, anxiety, anger, stress.
 Insomnia, especially when done before bed
 Strengthens the throat and voice, useful for any throat problems
 High blood pressure
 For healing of body tissue after operation, useful postnatally
 Improves hearing
 Useful to practice postnatally when soothing a baby
 Allows one to becomes more introverted.
 Useful preparation for meditation.
 Can be helpful during labour
 Stimulates the parasympathetic nervous system, inducing muscular relaxation
 Good for the thyroid
Precautions & Contra-Indications

 Severe ear infections
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Cooling Breath
Sheetali - Open the mouth and extend the tongue outside of the mouth, rolling it from the sides to
form a tube. Inhale through the tube. Close the mouth and exhale through the nose. Make sure the
breaths are slow, deep and comfortable.
Sitkari – Bring the teeth together lightly. Separate the lips so that the teeth are exposed. Fold the
tongue so that it touches the soft palate in kechari mudra. If that is uncomfortable keep the tongue
flat. Inhale slowly, through the teeth. Close the mouth and exhale slowly through the nose. Keep the
breaths slow and relaxed.
Cooling breath can be practiced in combination with other breathing practices such as Ujjayi
and Bhramari. Either cooling breath can be practiced, whichever is most comfortable.
Benefits of Cooling breath

 Acidity such as heartburn
 High blood pressure
 Muscular relaxation
 Peptic or mouth ulcer
 Controls hunger or thirst
 Helpful for nausea
 Removes excess heat
 Allows prana to flow more freely through the body
 Can help cool the body, such as during hot weather or a hot flush
 Cools and calms the mind, in cases of anger or frustration
 Reduces emotional excitation
 Useful to practice before going to sleep if one suffers from insomnia
 Sitkari has a beneficial effect on the teeth and gums which is beneficial during and after
pregnancy when mouth health can be compromised.
Precautions and Contraindications

 Low blood pressure
 Asthma, respiratory disorders, excessive mucous, cold or flu
 Chronic constipation
 Avoid in a cold climate
 Avoid if one feels cold easily
 Addition for sitkari – sensitive teeth
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Fast Breathing
Types of Fast Breathing:

Type1: Inhaling and exhaling through both nostrils.
Type2: Close the right nostril and inhale and exhale through the left nostril.
Type 3: Close the left nostril and inhale and exhale through the right nostril.
Type 4: Inhale through the left nostril and exhale through the right nostril.
Type 5: Inhale through the right nostril and exhale through the left nostril.
Type 6: Inhale through the left nostril, exhale through the right, inhale through the right and then
exhale through left.
Begin with normal breathing, bringing awareness to the movement of the abdomen and the chest.
Place the right hand in Pranava Mudra and bring the hand to the lips. Block the appropriate nostril
depending on the fast breathing type being performed. Begin inhalation and exhalation, building up
speed. Practice fast inhalations and exhalations, about 30 times is enough when pregnant. Reduce
the speed and return to normal breathing. Make sure the body remains relaxed and steady
throughout the practice.
Benefits
 Due to the fast inhalations and exhalations, the carbon dioxide levels in the blood fall
and oxygen levels increase in the blood. Rich oxygenated blood is supplied to the vital
organs, improving their function.
 Due to rapid exchange of gases on a cellular level, toxins are removed and the cells are
revitalized.
 The fast movement of the diaphragm gives massage to the digestive organs, lungs and
heart, increasing their efficiency.
 Increases the overall prana in the body.
 Gets rid of excess mucus which helps in removing sinusitis and common cold etc.
 Clears blocked nostrils in preparation for pranayam
 Increases lung capacity
 Preparation for labour, particularly during contractions

Should be avoided if one has high blood pressure, heart problems, ulcers or hernia.
Only a small amount (1-2 rounds) of fast breathing should be done during pregnancy and only if it
feels comfortable to do so. It is not recommended in the first trimester and is generally not
comfortable to do in the third trimester. If one feels any dizziness or light headedness it should be
avoided. If this happens stop the fast breathing and hold the breath for about 10 seconds, or try to
inhale and exhale in a paper bag, then continue normal breathing. If one has any complications
during pregnancy then avoid fast breathing completely.
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Examples of Pranayam Practices
Pranayam is best followed after asanas and before meditation. Soothing pranayam can also be
practiced at night before bed. Short practices can be done at any time if one feels stressed. Ideally
the stomach should be empty. Always start with breath awareness and some simple abdominal or
yogic breathing.
5 mins
Simple Abdominal Breathing moving to Yogic Breathing 5 mins
Deep Breathing 2 mins, Anulom Vilom 3 mins
Coolling Breath inhalation, Bhramari exhalation 5 mins
Viloma Breathing moving to Yogic Breathing 5 mins
10 mins
Deep Breathing 2 mins, Anulom Vilom 3 mins, Cooling Breath inhalation Ujjayi exhalation 2
mins, Bhramari inhalation and exhalation 3 mins
1 round Fast Breathing and then Deep Breathing 5 mins, Cooling Breath inhalation and
Bhramari exhaltion 2 mins, Ujjayi 3 mins
Deep Breathing 3 mins, Anulom Vilom 3 mins, Ujjayi 4 mins
Viloma Breathing 3 mins, Deep breathing 3 mins, Anulom Vilom 4 mins
20 mins
Deep Breathing 5mins, Anulom Vilom 5 mins, 5 mins Bhramari inhalation and exhalation,
Ujjayi 5 mins
Yogic Breathing 5mins, Viloma Breathing 5 mins, Anulom Vilom 5 mins, Cooling Breath
inhalation Bhramari exhalation 5 mins, Ujjayi 5 mins
Fast breathing 2 rounds moving to Yogic Breathing 5 mins, Viloma Breathing 5mins, Cooling
Breath inhalation Ujjayi exhalation 5 mins, Bhramari inhalation and exhalation 5 mins
Yogic Breathing 5 mins, Deep Breathing 7 mins, Anulom Vilom 8 mins
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Chanting During Pregnancy
Mantra chanting is very beneficial for both mother and baby during pregnancy, as well as
afterwards. It creates positive, calming vibrations, improves focus and concentration, removes stress
and tension and creates a positive environment, opening channels for psychic development of the
baby.
Mantras have been used for thousands of years. They are positive sound vibrations which are
capable of affecting all levels of consciousness.They are a combination of various sounds and
vibrations which stimulate particular parts of the personality. Therefore mantras are used for
personality development. They are designed to reset negative effects and reprogram the body and
mind in a positive and creative way. They are the easiest form of meditation and can help one to
withdraw the senses, internalising the mind very quickly. Mantras can affect the thinking patterns
and negative impressions such as fear and anger can be removed from the subconscious, instead
positive impressions can be programmed into the subconscious. Through practice, memory and
logical thinking can be improved, the nervous system is soothed, the muscles become more relaxed
and the negative effects of stress reduced or removed.
Chanting mantras when pregnant creates a state of oneness within the mind and this state of
concentration and awareness can program the childs mind to such a state that psychic awakening
can occur. Mantra chanting can help to allow the natural and spontaneous growth of the dormant
faculties of the mind.
Mahamrityunjaya mantra is chanted for health and wellbeing, physically,mentally and spiritually. It
stimulates the parasympathetic nervous system and realigns the disturbances in the vibratory
system, leading to healing from disease.
Gayatri Mantra is used for mental tranquility, intelligence and wisdom. It stimulates the sympathetic
nervous system, it improves memory and is used to expand the consciousness.
Om Mantra – the universal mantra is used for peace and spiritual awakening. Ultimately the
purpose is to transcend body consciousness, to connect with cosmic consciousness and
to realize our spiritual potential The purpose of Om is to awaken the state of inner peace
which leads to spiritual development.
Durga mantras are used for removing the distractions and obstacles of life, as well as invoking the
female energy.
When pregnant all of these mantras are very useful. The mahamrityunjaya mantra will promote
health and healing for mother and baby, throughout the pregnancy, labour, birth and postnatally. It
will help if there are any health problems and encourage fast recovery. It can be practiced daily, at
least 11 times but 108 is better and even more if possible. Gayatri mantra will help the baby to
develop intelligence and give energy to the mother. This should only be practiced up till the 6th
month and if there is a lot of heat in the body before this it should be avoided. It can be practiced 11
to 108 times and should be chanted in the daytime only. Om chanting can be done anytime, as often
as possible, at least 5 minutes a day and if possibly up to 30 minutes daily. If someone is very
stressed then twice a day is ideal. It will create an immediate feeling of peace and calmess. The
~ 141 ~
durga mantras can be chanted at least three times and are especially helpful if there are many
negative events occuring during the pregnancy, whether pregnancy related or not.
`It is recommended by Swami Niranjanananda Saraswati to chant these mantras on waking,

remembering their purpose and before starting one can remember their specific sankalpa. First is 11
rounds of mahamrityunjaya, followed by 11 rounds of gayatri and 3 rounds of durga. Om chanting
can be practiced at the beginning and/or end of a yoga practice as well as any time of day one has
free. Om chanting can even be incorporated into walking. If one wanted to pratice more mantras,
such as a mala of 108, then sunrise or sunset times are best.
The mantras can be chanting out aloud, known as baikhari, which is the easiest form, as whispering,
knows as upanshu, or mentally, known as manasik. Manasik is the strongest but also the more
difficult to practice as its easy to lose concentration. It is not necessary to understand the meaning
of the mantras but one should have awareness of the vibrations created.
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Cleansing Techniques for Pregnancy
Some cleansing techniques can be very helpful for women during pregnancy. Tratak and jal neti can
be practiced by women with no experience but vaman and lagoo shankarprakshalan should only be
practiced if the woman has done it before.
Tratak
This is concentrated gazing on a point, flame or object without blinking the eyes. It is a cleansing
practice for both the eyes and the mind.
Bindu Tratak
The bindu, a dot, usually red or black should be placed on the wall at eye level and one should sit in
front of it, at about an arms distance. Sit comfortably with the spine erect and eyes relaxed. First
close the eyes and relax. Keep the body steady and stable throughout the practice. Open the eyes
and gaze steadily at the point. Try not to blink or move the eyeballs, do not strain the eyes. Try to
focus only on the point. When the eyes start to get tired or begin to water gently close them and
gaze at the after image of the point in chidakash. When the image disappears open the eyes and
repeat the process. Continue as many times as desired. After completing palm the eyes and if
needed splash some cold water into the eyes.
Jyoti Tratak
Light the candle and sit as per bindu tratak, an arms length away from the candle which should be at
eye level. Make sure there is no draft in the room so that the flame can remain steady. It is best
practiced at night so that the room can be dark and the focus can be directed on the candle more
easily. Follow the same procedure as bindu tratak but gaze at the tip of the wick, not the whole
flame. Sometimes the flame may flicker but the wick will remain steady. Continue for as long as
desired. Finish with palming and/or cold water.
Benefits
 Helps to remove suppressed thoughts and associated emotions
 Makes the eyes clear and bright
 Cleanses the eyes
 Balances nervous system
 Relieves mental tension and anxiety
 Improves memory and concentration
 Decreases thoughts
 Helpful for depression
 Helps remove insomnia
 Strengthens will power
 Activates Ajna chakra
 Preparation for meditation.
 Curbs the changing and spontaneous tendency of the mind and channels it in one
continuous stream, leading to one-pointedness.
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The flames must be steady, there should be no draught and no strain of the eyes. Bindu tratak
should be practiced instead of jyoti tratak for epileptics and those with eyestrain or eye problems.
Good lighting should be there for bindu tratak. One should build up slowly with tratak due to its
mental cleansing effects so that one doesn’t become disturbed.
Duration
Beginners should start with a few minutes in total. Later it can be practiced for up to 15 minutes.
Jal Neti – Nasal Cleansing
In a jug mix 1 teaspoon of water with 500 mls of warm water. Fill the neti pot with water. Usually the
neti pot holds 125mls. Bend the knees and place one hand on the knee. Tilt the head to the side and
insert the spout into the upper nostril. Keep the mouth open and breathe naturally through it. The
water will naturally flow out of the lower nostril. Sometimes a little water may flow down the throat
or face. In this case adjust the position of the head. Everybody is different and when the correct
position has been found then it becomes very easy. Once all the water from the pot has gone
through the nostrils repeat on the other side. This can be practiced twice if the pot holds 125mls
otherwise use 500 mls of water. After practicing it is important to dry the nostrils. To do this lean
forward and swing the head in a half rotation from side to side, exhaling forcefully but without
tension as the head moves downwards, inhaling as the head comes up. If you feel there is still some
water inside then till the head forward for some time then try blowing your nose, remembering not
to strain.
Benefits
 Helps to purify the breathing path right from the nostrils to the throat
 Removes mucus and pollution from the nasal cavities
 Helps in reducing allergies
 Helps to prevent colds and sinus problems
 Cleans the eyes and ears
 Improves nasal functions, sinuses and brain
 Helps to remove post nasal drip, common in pregnancy
 Awakens Ajna chakra

Those with blocked nostrils should not practice jal neti as it may cause a blockage of water inside the
cavity. It is best as a preventative so instead practice when both nostrils are flowing. If you are prone
to nose bleeding then again it is not recommended without advice. Placing a drop of warm ghee in
each nostril before the practice can help. Also for some people they may have a structural blockage
preventing the flow of water out of the other nostril. Ask your doctor about this.
Duration/Frequency
It can be practiced everyday if necessary but for a normal healthy individual once a week is
adequate. If one has allergies then it can be practiced daily.
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Vaman Dhouti – Stomach Cleansing
Prepare warm salted water to the proportion of 2 teaspoons salt per litre of water. Prepare about 2
litres of water. Sit in a squatting position or sitting down. Start drinking the water at a continuous
speed. Do not sip the water slowly and do not drink very fast. The aim is to drink 6-8 glasses of water
for proper cleansing. If one only takes a few glasses then the effect will not be there. With each glass
of water one will become a little slower in drinking as the stomach fills up. Sometimes some nausea
will be felt, try to overcome that, take a few breaths and continue. When one’s stomach is
completely full and one feels they cannot take another sip then stand up, relax and press two fingers
onto the back of the tongue. This pressure normally causes the water to be expelled automatically.
Continue with this process until no more water can be expelled. If it is difficult to get the water up
uddiyan bandha may be used. Take 10 minute shavasan. One can eat after 30 minutes.
Benefits
 Removes mucus from the stomach and also from the lungs
 Helps remove cough, cold or congestion.
 Helps to remove excess acid if there is acidity and helps to increase the secretions if there is
low acid.
 Improves the function of the stomach.
 Improves appetite and digestion
 Helps with all acid related problems such as headaches and migraines.
 Helps to remove mental blockages and suppressed emotions.
 Removes fears
 Removes morning sickness in pregnancy but should only be practiced if they are used to it
 Tones abdominal organs

The fingernails should not be long as this may cause scratching of the throat. Avoid if there is high
blood pressure, heart disease, menstruation, pregnancy (except first trimester), stomach ulcer,
diarrhoea, hernia, stroke, eye problems. One should practice in the morning, on an empty stomach.
A pregnant woman should only practice this if they are having morning sickness. If not it is better to
avoid.
Duration/Frequency
For morning sickness it can be practiced every morning for up to a week or as needed.
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Lagoo Shankarprakshalan – Partial Master Cleanse
To practice, prepare 2 litres of warm water, add 4 teaspoons of salt and a few squeezes of lemon.
Sit down, relax and drink two glasses of the water. Try to drink continuously, not too slowly and not
too fast. After drinking the water practice two sets of the exercises.
One set is as follows –
1. Tadasan – Palm Tree Pose – 6 x
2. Tiryak Tadasan – Swaying Palm Tree Pose – 6 x to each side
3. Kati Chakrasan – Waist Rotating Pose – 6 x to each side
4. Tiryak Bhujangasana – Twisted Cobra – 6 x to each side
5. Udarakarshanasan – Abdominal Stretch Pose – 6 x to each side
6. Kauva Chalasan – Crow Walking – one round of the mat
Again drink two glasses of water and practice two sets of exercise. Repeat this one more time. There
should be a total of six glasses of water and six sets of exercise. Even four glasses and four sets can
have a beneficial effect. After completing take at least 10 minutes of shavasan and wait for half an
hour before eating. If one needs to go to the bathroom at any time one should do so. Some people
will find that the water starts to come through before finishing the practice whilst others will find
they have looser motions later in the day. If one has severe constipation then it may only soften the
stools and the practice should be repeated the next day.
Benefits
 Very helpful for constipation
 Irritable bowel syndrome
 General cleansing of the digestive system
 Improves functioning and efficiency of all digestive organs
 Helps to flush out the kidneys
 Helps to improve bowel functioning

Avoid if there is high blood pressure, heart disease, menstruation, second and third trimester of
pregnancy, stomach ulcer, diarrhoea, hernia, stroke, eye problems, any abdominal surgery. One
should practice in the morning, on an empty stomach. Avoid if feeling tired or weak.
This should only be practiced by a pregnant woman if they are having severe constipation and they
have experience in this practice, otherwise it is better to avoid.
Duration/Frequency
Can be practiced once or twice in a row if essential.
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Meditation & Visualisation Practices for Pregnancy
There are many types of meditation and visualisation that can be practiced during pregnancy. The
following practices can help to remove fears and worries, connect with the baby, relax and
understand oneself more deeply.
 Antar Mouna
 Spiritual Diary
 SWAN
 Silence
 Breath Awareness
 Kaya Sthairyam
 Nature Awareness & Nature Walking
 Swimming Meditation
 Mantra Meditation
 Om Walking
 Breath Walking
 Baby Connection Meditation
 Welcoming Baby Meditation
 Honouring Oneself meditation
 Birth Meditation
Antar Mouna
Antar mouna means inner silence. It is one of the classic meditation techniques and a basic practice
of yoga. It helps one to find peace and helps one to overcome the problems of the mind. It is a direct
way of releasing mental tension and suppressions. It works on slowly confronting fears, worries and
so on, eventually leading to harmonization of the mind and a state of thoughtlessness.
There are six stages to antar mouna. One should practice each stage for at least a month before
moving to the next stage. One should always practice with the attitude of the witness. Ideally one
should practice after asana and pranayam as it will be easier to focus then. The best time of day is
early morning or late at night. However it can be practiced anytime, anywhere, sitting, standing,
walking etc.
Stage One – Awareness of Sense Perceptions
Sit in a comfortable meditative position with the spine erect. If it is uncomfortable sitting on the
floor then sit on a chair or sit against the wall. Close your eyes and become aware of the body.
Notice how the body feels, become aware. Notice the sensations against the body. Focus fully on the
sensation of touch. After some time become aware of the external environment. Notice everything,
regardless of whether it disturbs you or not, just notice and be aware. Do not control the mind but
be alert. Be aware but do not use effort. Be aware of the various sounds in the environment. Notice
all of them. Listen with detached awareness. Do not judge or analyse. Be the spectator and do not
try to identify, just notice. Be unaffected. Notice all the sounds for some time. Next choose one
sound and focus intently on that sound for a minute or so, then move to the next sound. Continue
with this practice. Stay alert and aware. Again move back to being aware of all the sounds, but still
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not analyzing, just be the witness. Now notice your breath and be aware only of the breath. continue
focusing only on the breath. Again move back to the sounds of the environment. Notice many
sounds or one sound for some time. Continue to be the witness. Remain alert. After a few minutes
again move back to the breath, focus only on the breath, the flow of the breath, the sound of the
breath. Again move back to the outer sounds, notice them all or just one. Continue this practice,
from the breath to sounds and back to the breath again for as long as is comfortable.
Stage Two – Awareness of Spontaneous Thought Processes
Start with the practice of stage 1 for a few minutes. After some time forget about the external
sounds and move towards the thoughts appearing in the mind. Try not to choose thoughts but let
them appear naturally. Accept all thoughts, good and bad. Be alert and aware. Be the witness.
Observe the thoughts as if they are outside yourself and remind yourself that you are not these
thoughts. Do not try to control or interfere with the thoughts, just notice them. Notice when there
are many and when there are few. Try not to resist any thoughts, let them come out. Allow any
painful thoughts that have been suppressed to come out, don’t hold them in. keep watching the
thoughts. Now become aware of chidakash, the screen of your mind in front of your closed eyes.
Watch the screen and notice if any visions appear. Do not try to create any, just be the witness. Be
alert but without expectations. Do this for a few minutes and then go back to observing the
thoughts. Be aware, be the witness. After some time again move to chidakash, notice what comes
up. Observe this for a few minutes and then go back to the thoughts. Continue in this way for as long
as is comfortable.
Stage 3 –Conscious Creation of Thoughts
Sit in a comfortable position with the eyes closed. Choose a thought and be aware of that thought
and all the associated thoughts following that theme. Ideally let it be a negative thought so that it
can be dealt with and removed by the mind. Try to avoid irrelevant thoughts and instead focus only
on the particular thought pattern. Keep focused on these thoughts, create many but keep them to
the same theme. Be aware, be the witness. If other thoughts come tell the thoughts that now is not
the time and again move back to the thoughts you have chosen. Think of all the aspects of the
thought that has been chosen. Create deliberate thoughts. Now cut the train of thoughts and move
to another thought, another theme, and continue in the same manner. After some time move to
chidakash, notice any visions or thoughts that appear. Watch the space, be the witness. Again move
back to creating another thought and follow the sequence of thoughts. Continue with another
thought and after some time move back to chidakash. Continue in this way for as long as is
comfortable.
Stage 4 – Awareness and Disposal of Spontaneous Thoughts
Start with a few minutes of relaxation. Then allow the thoughts to come spontaneously. Do not
create thoughts but notice the thoughts that come. Be the witness. Many thoughts will come but
there may be a more prominent thought that is there. Reflect and focus on it, then willfully throw it
out. Again go back to being aware of the spontaneous thoughts. When another prominent thought
appears reflect on it for a moment and then deliberately throw it out. Continue in this way for as
long as is comfortable.
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Stage 5 - Thoughtlessness
Practice stage 4 for a few minutes and then become aware of chidakash. Watch this space. If any
thought comes immediately reject it. Remove any thoughts or visions that appear. The aim should
be on maintaining a state of no thoughts or visions. You may choose to have the resolve of “I will not
think”. This can be the one thought for some time but eventually that should also go and state of
thoughtlessness should remain. When this occurs one can move to the next stage. It is important in
stage 5 that one does not fall asleep.
Stage 6 – Psychic Symbol Awareness
After practicing stage 5 create an image of your psychic symbol. You may already have your own
symbol. Everyone has their own individual symbol, some examples may be a deity, mantra, yantra,
saint, flower, om symbol, guru, chakra, flame, yin and yang symbol etc. fix your complete attention
on your symbol. Avoid distractions with other imagery. Keep awareness and focus. This will allow
you to reach the true state of meditation.
Spiritual Diary
These are different from regular diaries. It’s not about writing reams of words, it’s a way to help you
analyse the day, your thoughts, feelings and so on. Usually it involves particular questions that one
asks oneself each day, to improve oneself. It can be a useful practice when pregnant and later you
can look back on it to remember how you were during the precious time of pregnancy.
Examples of questions can be -
 How much yoga practice did I do today?– asana, pranayama, yoga nidra, meditation,
chanting. How did I feel, if not why didn’t I do it.
 How much silent time did I have? For reflection. Many times we cannot deal with having
silent time because we cannot deal with ourselves, instead we need tv, music, internet,
friends, we can’t just be our own self.
 Karma yoga – ask yourself if you did any today and how did it make you feel? Anyone who
has studied yoga understands the importance of karma yoga and how it is one of the best
ways of achieving happiness.
 Relationships with others – did I help them, was I angry with them? Did I feel love for them?
 Emotions – did I feel any strong emotions today? Positive or negative? What were they and
why? Anger, desire, fear, anxiety, jealousy.
 Did I do anything I consider wrong such as lying, cheating, stealing, fighting, complaining?
 Did any special event happen today? How did it make me feel?
The best way is to make a chart and fill out the chart each day, having space to add anything else
that you feel should be noted. In this way you can look back on the chart and see if there are any
patterns, common problems or things to change.
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SWAN
The SWAN principle was formulated by Swami Niranjanananda and is a tool to develop and expand
our awareness and personality. It helps us to understand our mind and to learn how to balance all
the aspects of our lives.
SWAN stands for strengths, weakness, ambitions and needs. To do a SWAN take a piece of paper,
divide it into four and start writing down under each of these four headings. Remember you have to
be honest with yourself here, this piece of paper is for no one but yourself. Strengths are skills,
qualities are so on which help us to grow and positively affect our lives. Examples are caring,
patience, good health, motivated. Weaknesses are those aspects that bring us down, our limitations,
our negative qualities. Examples are jealousy, anger, lazy. It’s important that when we write down
our weaknesses we write just as many, or more strengths. We all have strengths! Next are
ambitions, what we want in life. Again, be honest here. The ambitions may be realistic or fantasy,
whatever they are, put them down. Examples may be that you want to start teaching yoga, buy a
house, learn French or change your job. Needs are the reality check. Needs are what is actually
necessary for you to live, such as the basics of food and shelter, then love, stability and so on.
Once you have written down all of these ask yourself a little more. What strengths and weaknesses
do you want to develop? What strengths can help you to overcome particular weaknesses? Which
strengths support your ambitions and needs? What is not helping you to fulfill your needs? Are your
ambitions practical and realistic? How can you achieve your ambitions and what do you need to
work on?
SWAN can be practiced daily, weekly or monthly. We can make a SWAN for our life in general or for
particular aspects of our lives such as yoga practice, work, relationships and so on. It can be useful to
work on one strength and weakness at a time, say for a month, and observe the change.
Silence
Silence is an important yogic technique followed in all yoga ashrams. But it should not be used only
in an ashram but in daily life as well. Having some silent time each day will allow us to start focusing
inwards, to start observing the mind, as a witness, not a participator. Watching TV, reading a book or
listening to music is not silence, it’s a way to escape the mind, to avoid looking in. Unfortunately
many of us have lost that interest to look in. We prefer to pretend that we are happy, satisfied,
balanced, if we are honest with ourselves we are actually too scared to look inside, in case we find
something we don’t like. True silence allows this introversion very fast and is why it is so important
to practice. There are many ways one can incorporate silence into our lives, though we need to
adapt depending on our lifestyle and living circumstances. Early morning is a nice time to have silent
time for ourselves, especially if it’s when we do our yoga practice. Some meditation before starting
the day, even to help us plan how we want our day to be, what we want to achieve and how we
want to feel. Silence during meals is another that you may be able to put into practice in your home.
Going for silent walks is a way to have some exercise and silence. Silent meditation before bed will
help one to go through the day mentally, as a witness and to sleep without any distractions. Silence
is a very nice practice to enjoy when pregnant, a time to connect with ourselves and our baby. It is
also important to enjoy the quiet times we have because after the birth there will not be much time
for ourselves.
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Breath awareness
This simple form of meditation is a good preparatory technique and can be used before other forms
of meditation. It can also be practiced alone as a meditation for as long as is comfortable. Sit in a
comfortable position. The body is stable, the shoulders are relaxed, chest is open and eyes gently
closed. Become aware of the breath. Notice if it is shallow or deep. Notice what part of the body is
moving, the abdomen or the chest. Notice if there is any sound with the breath. Try to focus only on
the breath. Try to become aware of the temperature of the breath. When the air is inhaled it is a
little cool, when it is exhaled it is a little warmer. Notice the difference. Notice if the breath is
becoming smoother and deeper. Notice if there is any strain. Be aware only of the breath. Now try
to become more aware of the breath entering the nostrils. Focus only on the nostrils. Now notice
the breath flowing down towards the lungs. Focus only on that area. Now focus on the lungs, only on
the lungs. Now try to follow the air flowing from the nostrils and down into the lungs. Follow the
breath with the inhalation and exhalation. Try to focus only on the breath. Continue with this
practice for as long as is comfortable.
Kaya sthairyam – Body Steadiness

This meditation technique is often used as a preparation to meditation but it can be practiced as a
meditation as well. It is a way to create disinterest in the body so one can focus completely inward.
It allows the body to become relaxed and stable, creating a more steady and focused mind. To
practice sit in a comfortable position, close your eyes and relax. Notice the body touching the
ground. Feel that the body is steady. Now imagine that your body is a tree and your legs are the
roots which reach deep down into the earth. Imagine that your body is a tree, strong, steady and
stable. It cannot move. Now notice how your body feels. Notice any aches, pains, tingling, itching or
other sensations. Be aware of your body and visualize your body in its sitting position. In your mind
go to any areas where there is discomfort and try to be aware only of those points. Give the
discomfort your complete focus and attention. Now move your awareness to your right foot, focus
only on the foot. Now move your awareness to the left foot, only the left foot. Continue this process
with the right leg, left leg, pelvis, back, abdomen, chest, right hand, left hand, right arm, left arm,
neck, head, the whole body. Try to remain aware of your body. Again repeat the process starting
with the right foot. Remember that your body is stable and steady. Make a resolve that you will not
move. Try to overcome any urges that you may feel to move. Tell your mind that you will not move
your body till the end of the practice. Notice how the body feels, keep full awareness on the body.
Feel the body becoming rigid, you are less interested in moving the body. The mind is focused and
the body is relaxed. From here you may continue with another meditative practice or complete the
practice.
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Nature awareness & nature walking
The journey of pregnancy is a natural, transformative event. Pregnancy is a nice time to reconnect
with nature, with the wonders of creation and the power of mother nature. Connecting with the
earth can help us to reconnect with ourselves and to build up the strength needed for birth and also
for raising a child. It helps us to reconnect with our mothering instincts and realize that divinity
within us that is also everywhere. Nature walking is one such meditative technique that can be very
useful. As often as possible we should try to get into nature, the forest, a park, wherever is possible.
When walking we can practice many of the different techniques in this chapter such as breath
awareness, antar mouna, om walking, mantra walking, or we can just walk and feel the energy of
nature, breathe in the fresh air, the prana, and release any tensions we may have. This is a time to
be grateful for the earth, for what it has given and what it has gone through. We can meditate on
the strength and divinity of nature. Even just looking at a tree, a leaf, a flower, a bird, noticing how
perfect nature makes each and every thing in this world. It can bring great peace and happiness.
Instead of nature walking one might prefer to sit for meditation on a rock or under a tree, sing songs
or just observe life.
Swimming Meditation
Swimming is a great form of exercise during pregnancy as it gives exercise to the body but without
putting stress on the joints. It can be a nice relief for pregnant women when the belly becomes
larger as one can again feel light and free. We can practice swimming as a form of meditation. Being
in the water is a form of relaxation for most people and whilst swimming we can concentrate more
easily. We may focus on the breath or we may concentrate on a particular thing such as our
thoughts on pregnancy, visualizing our baby or on a mantra. After practicing swimming we can do a
form of shavasan in the water with the use of water props. Whilst doing a floating shavasan we can
relax the whole body and visualize our baby in the womb, floating in the same manner that we are
doing in the water. At the same time one can send loving thoughts to the baby. This visualization can
strengthen the connection between the mother and baby, creating peaceful, happy thoughts.
Mantra meditation
As we know from the chapter on chanting, mantras can be very helpful during pregnancy. We can
practice mantras in many ways. Here are two ways of practicing mantras as meditation. One way is
by doing Havan. Havan is where one makes a small fire and chants 108 rounds of a mantra. With
each round of the mantra one offers ghee to the fire. It’s a form of purification, for the person and
also for the environment. One can chant the mantra aloud and in a group. By having the focus of the
fire it can be easier to concentrate and one receives the energy from the fire. Another way is to
practice japa. To do this it is best to use a mala which has 108 beads to chant with. One can have a
few minutes of silent relaxation and then using the mantra one can start chanting, aloud, quietly or
mentally.
Om Walking
This is an active mantra meditation where one walks and chants om or another mantra. One should
walk and focus on the mantra only, not on the scenery. One can walk outside or even just in one
room. One can experiment with what they feel most comfortable with. Some people walk very
slowly and chant one om with each step. Other walk slightly faster, taking a few steps with one om
or another mantra. Chanting can be aloud or mentally. What is important is that one can remain
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focused and not get distracted, movement can help achieve this. Walking is another beneficial form
of exercise and if this is practiced regularly it will give great benefit on many levels.
Breath Walking
Instead of chanting mantras one can choose to use the breath instead. One can inhale in one step,
exhale in another or inhale in a few steps, exhale in a few. It will depend on comfort and the speed
of the walking. This is a nice simple form of meditation but it is very helpful. It is especially good
when one finds it difficult to sit for meditation and can be of great help when one is stressed or
anxious.
Baby Connection Meditation

Start with practicing a few minutes of breath awareness or other meditation. After some time bring
the awareness to the belly. Visualize the baby inside your womb. Visualize all aspects of your baby,
its body, fingers, toes, face, lips, ears etc. Visualise the umbilical cord connecting you with your baby,
the placenta, the colours inside, the fluid the baby is growing in and so on. Listen to the sounds in
the environment and imagine listening to those sounds from inside the womb. Send your baby love
and positive thoughts. Remember that this is a unique and precious time and savour each moment.
This can be a useful meditation if one is not feeling very connected with ones baby but it is also nice
to practice daily for everyone to strengthen the connection and to feel those positive emotions.
Welcoming Baby meditation

This meditation can be done as part of a birth meditation. It can be done during labour and in the
third trimester. It can help one to overcome fears of childbirth and to prepare themselves for the
lifestyle change of having a new baby. Start with a few minutes of breath awareness or other
meditation. Now visualize the time of labour. Visualise where your labour will start and where you
plan on birthing the baby. Be relaxed, focus on your breathe. Feel secure and safe, prepared for this
baby to come. Visualise those who will be with you at the time of birth. Visualise the atmosphere,
relaxed, calm and welcoming. Visualise the labour and birth. It is a calm and joyous occasion. Tell
your baby mentally that you love him and send welcoming thoughts and feelings of love, joy and
peace. Tell your baby you are ready for him to come into the world. Now visualize your baby in your
arms, feel the weight of your baby, visualize him feeding. Look at his face, his body, his eyes. Send
loving thoughts. Thank him for coming.
Honouring Oneself Meditation

This meditation is for those who are not confident within themselves, who are worried about
childbirth and/or are feeling insecure. It also helps one to be more present during their pregnancy.
Start with a few minutes of breath awareness or other meditation. Now meditate on how precious
and lucky you are to be a woman, and not just a woman but a woman who is carrying a child. Realise
that this is a very precious and important time in one’s life. That it is such a short time in the whole
of one’s life that we must treasure it and enjoy each moment. Know that this is a time of
transformation, a time when one moves from being not only a woman but also a mother. In fact
remember that the moment you conceived you became a mother. Remember all the peaceful times
you have had so far since being pregnant. Remember the times when you have felt happy, secure
and calm. Acknowledge this miracle inside you and what your body is doing to grow this child.
Appreciate and thank your body for supporting this baby. Know that you have the inner strength and
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courage to bring this baby into the world and to raise this baby to the best of your abilities. Be
grateful and remember the divinity within you.
Birth Meditation
This meditation is especially for those women who are scared of childbirth. It can be helpful in the
third trimester and during labour. It is helpful if one knows the process of labour before doing this
meditation as it will help with the visualization. Begin with a few minutes of breath awareness or
other meditation. Now imagine that your labour has started. Feel calm, happy and excited for this
event. Visualise the place of your labour and be comfortable. Visualize yourself feeling very relaxed,
breathing deeply and being supported. Know that this is a natural event. Remember that women
have been doing this forever. Millions of women have done this before you. It is a normal event, it is
a transformative event, it is a very special time in one’s life. You have trust and faith in your body.
You know you can birth in a natural and calm way. Now visualize the labour progressing. Notice the
contractions becoming stronger and with each contraction you are coming closer to the time when
you will meet your baby. Visualise yourself breathing deeply and doing gentle movements to make
yourself comfortable. The cervix has now dilated fully and you are starting to feel the urge to push.
Visualise the baby slowly moving down the birth canal. The baby is relaxed, you are relaxed. You are
pushing in a comfortable manner and with each push the baby is moving further and further down.
Now the baby has moved so far down that you can touch your babys head. It is an amazing
experience for you. A few more pushes and your baby is out and you are holding your baby. It is the
most beautiful and magical moment you have ever experienced. You are ecstatic and your baby is
happy and peaceful.
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Relaxation & Yoga Nidra for Pregnancy
Relaxation is essential during pregnancy, from the moment of conception. It is well known that
stress increases the chances of a preterm labour and low birth weight. Pre-term babies have a higher
chance of complications later in life such as chronic lung disease, learning disorders, delays in
development and even a higher rate of mortality.
Many studies have found that babies that experience stress in the womb are more susceptible to
chronic health problems as adults such as diabetes, high blood pressure and heart disease. Recent
studies have also found that stress can affect a baby’s temperament, with higher chances of
depression and irritability.
When we become stressed our body produces chemicals that affect our baby. The nervous system
stimulates the release of adrenalin and noradrenalin which are stress hormones that constrict blood
flow and reduce oxygen to the uterus. Also, when stressed, the placenta, particularly in the first
trimester, can increase the production of corticotropin-releasing hormone (CRH) which regulates the
duration of pregnancy as well as fetal maturation. It is known as the “placental clock”. Those with
higher levels are more likely to deliver prematurely.
So it is very important for pregnant women to learn how to relax. Relaxation practices like shavasan
and yoga nidra can be of great help. One can practice shavasan and meditation or visualisation at
the same time. If shavasan is not comfortable one can be in a side shavasan or supported by
bolsters. One may only practice the usual shavasan, relaxing each body part and practicing a little
breath awareness, or they may add baby connection meditation or honouring oneself meditation.
One can listen to a short yoga nidra of ten minutes or a full length yoga nidra of 30 minutes.
Here is an example of a yoga nidra that can be listened to, ideally recorded by the pregnant women.
Welcome to the practice of Yoga Nidra

We will start by chanting the mantra Aum
Please be seated on the ground and close your eyes gently
Repeat after me.…aum….aum….aum…
Lie down on your back or left side, or, if preferred, lie on some bolsters so that your back is at a 45
degree angle. Be in the position that is most comfortable for you. If you need place some cushions
under your head, back or between your knees and under your belly if lying on the side. Close your
eyes gently and focus inwards. Make any adjustments to your position so that you will not need to
move for the duration of the practice.
Take a deep breath in, then slowly breathe out.
Observe your breath. The breath is flowing in and out. Try to breathe in fully, deeply and slowly and
then breath out in the same way. Now imagine that all the worries, tensions and stresses of your
body and mind are passing away as the breath is flowing out. Imagine that you are receiving the vital
energy from outside as the fresh air is entering in, repeat this once more in the same way.
(Pause for 3 seconds)
Your body is becoming more and more relaxed as the breath is flowing out, you may tend to sleep
because of the relaxed condition of your body, but resolve firmly in your mind that you should not
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sleep during the study of yoga nidra otherwise you will miss the wonderful benefits of yoga nidra.
Your body is relaxing and you are enjoying the borderline stage between awakening and sleep.
Now try to listen to the sounds coming from far away, do not think about them, do not try to
identify them, just listen, just listen…
Now listen to the sounds coming from within this room, the sounds coming from this room….
Now try to concentrate on the instructions and follow them with complete awareness. You will only
be able to follow the instructions properly if you listen to them carefully. Do not try to analyze these
instructions but follow them with a sense of focus. Some other thoughts may enter in your mind but
try not to think about them so that they will not disturb you. Relax your body. Your whole body is
slowly relaxing slowly and you are enjoying this moment.
Chant aum silently. (pause for 3 sec) Look at your body again, which is becoming more and more
relaxed. Repeat the process of saying aum silently (pause for 3 sec).
Your body is relaxing from head to toe. It is relaxing further and further…all your tensions are
disappearing. Remember that you are practicing yoga nidra. Remind yourself that you will not sleep
during the practice but will remain alert.
Now is the time to make your resolve. Repeat the following resolve in your mind or choose your own
personal resolve.
I will have a happy, healthy pregnancy and birth. My baby is healthy and happy. My body is perfectly
designed to give birth, it has the knowledge, wisdom and power.
Now you will repeat this resolve in your mind as if you were reading it from a blackboard.
Remember that the will power developed during Yoga Nidra will definitely help you to achieve this
resolve.
Now we are going to start the next stage of body awareness. Look inside your body and rotate your
awareness throughout your body. As I name each body part try to be aware of that part, take your
mind to that area, try to relax the muscles of that area and then go to the next part, relax that area
and so on.
Look at the left side of your body, the left hand, concentrate on the thumb of your left hand, relax
the muscles of the thumb, now look at the index finger, relax the muscles, the middle finger, the ring
finger, the little finger, all the fingers of your left hand are relaxed.
Now look at the palm, relax the muscles, the back of the hand, the wrist, the lower arm, the elbow,
the upper arm, the shoulder, try to relax the whole left arm.
Now look at the left side of your chest and stomach, relax the muscles, look at the left side of your
waist, left hip, left buttock, left thigh, the left knee, the calf muscles, the left foot, ankle, heel, sole,
top of the foot, the left toes, the big toe, the second toe, the third toe, the fourth toe and the fifth
one.
~ 156 ~
Now look at the right side of your body, the right hand, relax the muscles of the right thumb, the
index finger, the middle finger, the ring finger, and the little finger, all the fingers of your right hand
are relaxed.
Now look at the palm, the back of the hand, the wrist, the lower arm, the elbow, the upper arm, the
right shoulder. Try to relax the whole right arm.
Look at the right side of your chest and stomach, relax the muscles, look at the right side of your
waist, right hip, right buttock, right thigh, knee, the calf muscles, the right foot, ankle, heel, sole, top
side of the foot, right toes, the big toe, the second toe, the third toe, fourth toe and the fifth one.
Both of your sides, right and left, from thumbs to toes are relaxed totally. Now look at the back side
of your body, left shoulder, right shoulder, the lower back, middle of the back, upper back, neck,
back of the head and crown of the head. The whole spine from the base of the spine all the way to
the head.
Now look at the front side of your body, relax the abdomen, chest, neck and throat.
Look at your face; relax the muscles of the forehead, eye brows, left and right, relax the eyelids, left
and right, relax the eye balls, the left eye ball and the right eye ball. Look at your nose, and try to
relax it, relax the left cheek and the right cheek, the chin, upper lip and the lower lip, relax the
muscles of the jaws, relax the tongue. The whole face is relaxed.
You have relaxed the whole body from the crown of the head to the toes. Scan your body and notice
if there is any tension or tightness. If there is then focus on relaxing those areas. (Pause 3 sec)
One more time look at your body, relax the left arm, left leg, right arm, right leg, whole back, chest,
abdomen, head, face. The whole body….
Your body is fully relaxed and your breathing is becoming slower and slower. Notice your breath. Try
to concentrate on your breathing but do not try to control it. Let your breathing be natural and free.
Become aware of the rhythmic movement of the abdomen, up and down, slowly and gently. As you
breathe in the abdomen rises, as you breathe out the abdomen falls. This is one round of breathing.
Now count the rounds backward from 27 to 1, if you miss the number, do not think about it but
again start counting from 27 to 1. You will now have some time to continue this. Try to keep the
awareness completely on counting the rounds of breath along with the movement of the abdomen.
(Gap of 2 Minutes)
Aum…
Stop counting, even if it is not complete. You will now repeat this process but instead of
concentrating on the abdominal movement you will concentrate on your throat. Concentrate on the
gentle touch of the air passing in and out. If you concentrate even further you will be able to listen
to the sound of So Ham. When the air is passing in, you will hear the sound “So” and while breathing
out you will hear the sound “Ham”. This is the internal chant of So Ham. Try to follow this chant of
So Ham with the breath, again counting from 27 to 1. You will have a few minutes to do this.
(Gap of 2 Minutes)
~ 157 ~
Aum…
Stop counting. You will now concentrate on the tip of your nose where you feel the gentle touch of
air passing in and out. Try to concentrate even more and you will notice that the air passing in is
slightly cool and that the air passing out is a little warm. Try to feel the difference in temperatures,
and again count from 27 to 1. You will have a few minutes to do this.
(Gap of 2 minutes)
Aum…
Stop counting. Become aware of your body. All your muscles are becoming more and more relaxed.
You are feeling the heaviness of your body. Your body is becoming heavier and heavier, it is sinking
down and down into the earth. Now imagine that your body is losing this heaviness and becoming
lighter and lighter, you can feel the lightness of your body. It feels as if you are floating in the air.
Feel your body floating in the air. (Gap of 3 sec)
Now visualize your baby in your womb. Visualise your baby floating in its peaceful home. You have
started a new and joyful journey of your life. The journey of motherhood which you started the day
you conceived. The days are passing by and so are the months. The birth of your baby is coming closer.
You are excited to experience the ultimate moment, the moment of utmost happiness when your
baby arrives.
The birth of a child is a wonderful experience. It is the most natural process for a woman. Women
have been birthing babies for millenia. Your body is perfectly designed to give birth, it has the
knowledge, wisdom and power. Have trust and faith in your bodies ability and your baby’s ability.
Realise that you have that divine female energy within you.
The experience of pregnancy is a special time to be treasured and enjoyed. You are growing a baby
inside you. That’s a big and important job. You feel happy and healthy, nurturing and loving the child
in your womb. You have surrendered your body and mind to focus on the growth, health and
happiness of your baby. Your baby feels your positive emotions and is calm, happy, secure and loved
inside your womb.
The moment when you get to meet your baby is nearing slowly and slowly and you are performing
Yoga Nidra awaiting that moment.
Now try to remember your original resolve that you made in the beginning of Yoga Nidra
Repeat the resolve once again in your mind.
This resolve is bound to come true in your life because of the will power developed during the
practice of Yoga Nidra.
~ 158 ~
Now notice your breath at the tip of your nose, be completely aware of it………… Move your
attention to the rhythmic movement of the abdomen………Now feel your body relaxed and lying on
the ground. Listen.
Aum…
Become aware of your body, visualize it on the floor. Visualise your surroundings. Move your mind
from one body part to the other, to the muscles of your face, your neck, chest, abdomen, left hand,
right hand, left leg, right leg, the whole body. You have become aware of your whole body. Slowly
start moving your body…move your fingers, stretch your arms, wriggle your toes and stretch your
legs. Straighten your neck slowly but do not open the eyes, your body has become alert. Place your
palms over your eyes and open the eyes slowly. Become aware of the light and slowly bring your
hands down.
The practice of Yoga Nidra is over.
Hari Om Tat Sat
~ 159 ~
Pre Natal Timetables
These timetables are for all trimesters unless otherwise stated, they can be changed around and
some poses can be replaced if they are not suitable in that trimester or for that particular woman.
They are just a guideline as certain poses are best for particular trimesters, depending on the need of
the woman. Use a sankalpa/resolve at the beginning and end of the class.
*Please note there are more pranayama programs under the pranayama section
10 mins
Program 1
Baby prana movement
Hasta Sanchalan - Arm Movements in standing
Pelvic Rotations
Shashankasan – Hare Pose
Yogic Breathing
Program 2
Hasta Sanchalan - Arm Movements in sitting
Vakrasan Type 1 – Twisted Pose
Deep breathing moving to ujjayi or bhramari breathing
Program 3 – if comfortable lying on the back, not in third trimester

Pawanmuktasan - Gas Release Pose and Happy Baby Pose
Ardha Chakrasan – Half Wheel Pose
Pelvic Tilts in Tadagasan/Pond Pose
Chandrasan - Moon pose
Deep Breathing in Tadagasan/Pond Pose
Program 4
Short Yoga Nidra or long Shavasan with meditation.
Program 5
Natural breathing/breath awareness 3mins
Deep Breathing 3 mins
Cooling breath inhalation/bhramari exhalation or anulom vilom 4 mins
Program 6 – for third trimester

Breath awareness meditation, moving to welcoming baby meditation and finishing with birth
meditation.
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30 mins
Program 1
Baby Prana Movement
Tadasan - Palm Tree Pose
Pelvic Rotations in standing
Shavasan/side shavasan/matsya kreedasan
Pelvic Tilts in Tadagasan/Pond Pose with moola bandha - avoid in third trimester, instead
practice against wall
Marjariasan – Cat
Veerasan – Warrior from sitting
Parighasan - Gate pose
Titaliasan – Butterfly
Ardha Titaliasan – Half Butterfly
Supta Uttanpadasan – Raised Leg Pose and variations if desired – avoid in third trimester
Sulabh Trikonasan – Easy Triangle Pose
Sulabh Veerasan – Easy Warrior Pose
Breathing – deep breathing or anulom vilom or cooling breath inhalation, bhramari
exhalation
Program 2
Aakarna dhanurasan – Arched Bow Pose
Anantasan types - Lord Vishnu Pose
Ardha Chakrasan – Half Wheel Pose - avoid in third trimester
Pawanmuktasan – Gas Release Pose - avoid in third trimester
Janu Sanchalan 4 – Knee Movement 4 – avoid in third trimester
Uttanasan – Squat & Rise Pose
Sulabh Trikonasan – Easy Triangle Pose
Anulom Vilom Breathing
Cooling inhalation, bhramari exhalation
~ 161 ~
Program 3 – if comfortable lying on back, avoid in third trimester
Ek Pad Uttanpadasan – One Leg Raised Pose
Pada Sanchalan - Leg Movements - all
Janu Sanchalan – Knee movements – all
Kandharasan – Shoulder Pose
Supta Titaliasan – Sleeping Butterfly Pose
Chaki Chalan – Grinding the Mill
Skandha Sanchalan - Shoulder Movements – all
Sukhasan – Cross Leg & Twist
Deep Breathing
Ujjayi Breathing
Program 4
Marjariasan - Cat Pose and variations
Vyghrasan – Tiger Pose and variations
Parighasan – Gate Pose and variation
Ushtrasan – Camel - whichever is comfortable, only do simple ushtrasan in third trimester
Shashankasan - Hare Pose and variations
Ugrasan - Ferocious Pose and variations in sitting
Deep Breathing
Anulom Vilom
Program 5
Toe bending
Gulpha Sanchalan – Ankle Movements
Janufalak Akarshan - Kneecap Contraction
Janu Chakra – Knee Rotation
Shroni Chakra – Hip Rotation
Rocking the baby movement
Skandha Sanchalan - Shoulder movements – all
Manibandha Sanchalan – Wrist Movements – all
Kantha Sanchalan – Neck Movements – all
Deep Breathing in Tadagasan/Pond Pose
Cooling inhalation, Bhramari exhalation
Program 6
Yoga nidra – full version
Program 7
Yogic Breathing in tadagasan
Deep Breathing in tadagasan
Anulom Vilom
~ 162 ~
Cooling breath inhalation, Bhramari exhalation
Ujjayi Breathing
Mini yoga nidra
60 mins
Program 1
Hasta Sanchalan - Arm Movements in standing 1, 2, 3
Pelvic Rotations
Toe Bending
Gulpha Sanchalan - Ankle Movements
Titaliasan - Butterfly
Skandha Sanchalan - Shoulder Movements – all
Kantha Sanchalan - Neck movements
Manibandha Sanchalan – Wrist Movements
Marjariasan - Cat and variations
Baby Prana Movement
Shavasan/side shavasan/matsya kreedasan with baby connection meditation
Anulom Vilom without counts
Mahamrityunjaya mantra chanting
Program 2
Baby Prana movement
Hasta Sanchalan - Arm Movements in standing 1, 2, 3
Pelvic Rotations
Pelvic Tilts in Tadagasan/Pond Pose with moola bandha (against wall in third trimester)
Marjarasan – Cat Pose
Parighasan – Gate Pose
Vakrasan 1 – Twisted Pose
Legs on a chair with deep breathing 4:6
Breath awareness meditation in sitting
Om chanting
~ 163 ~
Program 3
Baby prana movement
Pelvic Rotations
Pada Sanchalan - Leg Movement 1
Janu Sanchalan - Knee Movement 4 & 7
Supta Titaliasan – Sleeping Butterfly Pose
Ek Pad Uttanpadasan - One Leg Raised Pose– avoid in third trimester
Pawanmuktasan – Gas Release Pose – avoid in third trimester
Pelvic tilts in Tadagasan - practice against wall in third trimester
Toe Bending
Titaliasan -Butterfly
Marjariasan – Cat Pose and and side bend
Vyghrasan - Tiger Pose and variations – avoid in third trimester
Vakrasan 1 – Twisted Pose
Right Angle Pose
Ek Pad Vrukshasan – One Leg Tree Pose
Vrukshasan – Tree Pose
Bhramari
Om chanting – loud, quiet, silent
Program 4
Pelvic Rotations
Anantasan – Lord Vishnu Pose - all types
Chandrasan - Moon Pose
Pawanmuktasan– Gas Release Pose - avoid in third trimester
Ek Pad Uttanpadasan– One Leg Raised Pose - avoid in third trimester
Pelvic tilts in Tadagasan/pond pose – practice against wall in third trimester
Saithalyasan – Animal Relaxation Pose and variations
Vajrasan - Thunderbolt Pose and variations
Right Angle Pose
Chair Pose
Ek Pad Hastasan –One Leg Forward Bend - standing
Deep Breathing
Prana Invocation Mudra
~ 164 ~
Mahamrityunya chanting
Program 5
Hasta Sanchalan - Arm Movements in supine 1, 2, 3 - do in standing for third trimester
Pada Sanchalan - Leg Movements 1, 2 – avoid in third trimester
Janu Sanchalan - Knee Movement 1, 2, 4, 5, 6, 7 – avoid in third trimester
Pelvic Tilts in Tadagasan/pond pose -practice against wall in third trimester
Chakki Chalan - Grinding the Mill
Raju Karshanasan – Pulling the Rope
Baby Prana Movement
Pelvic Rotations
Wall Squat
Horse Pose
Cooling breath inhalation, Bhramari exhalation
Ujjayi breathing
Om chanting
Program 6
Hasta Sanchalan - Arm Movement –supine – practice in standing for third trimester
Pada Sanchalan - Leg Movements 1, 2 – avoid in third trimester
Ardha Chakrasan - Half Wheel Pose – avoid in third trimester
Kandharasan– Shoulder Pose - avoid in third trimester
Janu Sanchalan - Knee Movements – all – avoid in third trimester
Ardha Pawanmuktasan – Half Gas Release Pose – avoid in third trimester
Sulabh Ushtrasan – Simple Camel Pose
Vakrasan – Twisted Pose 1
Horse Pose
~ 165 ~
Right Angle Pose
Deep Breathing
Bhramari
Gayatri chanting
Program 7
Hasta Sanchalan - Arm Movement 1, 2,3 in standing
Surya Namaskar – Sun Salutations – avoid in third trimester
Pawanmuktasan – Gas Release Pose and Happy Baby variation – avoid in third trimester
Supta Vajrasan – Reclining Thunderbolt Pose – avoid in third trimester
Ardha Chakrasan– Half Wheel Pose - avoid in third trimester
Marjariasan – Cat and variations
Urdhva Mukha Shvanasan - Downward Dog Pose and Variations – avoid in third trimester
Saithalyasan - Animal Relaxation Pose and variations
Parshwadandasan – Back Bending in standing
Standing forward bend
Pelvic Tilts against wall
Wall Squat
Standing Quad stretch
Right Angle Pose
Ek Pad Vrukshasan - One Leg Tree Pose
Veerabhadrasan – Gracious Warrior Pose
Ugrasan – Ferocious Pose in standing
Viloma Breathing
Deep Breathing
Anulom Vilom
Om Chanting
Program 8
Hasta Sanchalan - Arm Movements 1, 2, 3 in standing
Janu Sanchalan - Knee Movement 2 – avoid in third trimester
Ardha Chakrasan –Half Wheel Pose – avoid in third trimester
Pawanmukatasan – Gas Release Pose and Happy Baby variation – avoid in third trimester
Pelvic Tilts– Practice against wall in third trimester
Marjariasan - Cat Pose and Hip Rotations
~ 166 ~
Veerasan – Warrior from sitting and variations
Sulabh and Ardha Ushtrasan – Simple and Half Camel Pose
Janufalak Akarshan - Kneecap Contraction
Skandha Sanchalan - Shoulder Movements - all
Gomukhasan – Cow Face Pose
Kantha Sancha;an – Neck Movements
Baby Prana Movement
Horse Pose
Ek Pad Vrukshasan - One Leg Tree Pose
Deep Breathing
Ujjayi Breathing
Mahamrityunjaya Chanting
Program 9
Baby Prana Movement
Tadasan - Palm Tree Pose
Aakarna Dhanurasan – Arched Bow Pose
Pelvic Tilts in Tadagasan/pond pose – practice against wall in third trimester
Anantasan – Lord Vishnu Pose 1,2, 4, 5, 6
Chandrasan - Moon Pose
Ardha Ustrasan – Half Camel Pose
Skandha Sanchalan – Shoulder Movements
Kantha Sanchalan - Neck Movements
Wall Squat
Right Angle Pose
~ 167 ~
Trikonasan– Triangle Pose - avoid in third trimester
Parivarta Trikonasan – Inverted Triangle Pose– avoid in third trimester
Sahaja Veerasan - Reclining Warrior Pose
Horse Pose
Patangasan - Kite
Vrukshasan - Tree
Anulom Vilom
Cooling inhalation, Bhramari exhalation
Om Chanting
Program 10
Janu Sanchalan - Knee Movement 1, 2 – avoid in third trimester
Pada Sanchalan - Leg Movement 2– avoid in third trimester
Hasta Sanchalan -Arm Movement 1 and 4 – avoid in third trimester
Pawanmuktasan – Gas Release Pose and Happy Baby variation – avoid in third trimester
Kandharasan– Shoulder Pose - avoid in third trimester
Kapottasan – Pigeon and twist
Ugrasan – Ferocious Pose in standing
Vakrasan – Twisted Pose 1
Vayu Nishkasan – Wind Releasing Pose
Natarajasan – Dancing Shiva Pose with wall
Deep Breathing
Anulom Vilom
Mahamrityunjaya Chanting
For 1 1/2 to 2 hr class

Add yoga nidra
Add more pranayama
Add more repetitions or variations
Add prana invocation mudra
Add mantra chanting – om, mahamrityunjaya, gayatri
Add meditation/visualisation
~ 168 ~
Yogic Practices for Labour and Birthing
Yoga helps us to prepare physically, mentally and spiritually for birthing. Giving birth is an extremely
physical event which is not unlike running a marathon, however it is also extremely emotional and a
major spiritual event in one’s life, changing and taking us on a new journey, the journey of
motherhood. It is an event that a woman will never forget and the most transformative experience
in one’s life.
Whether we are planning on a natural home birth or are having a caesarian in a hospital, yoga can
be beneficial. What is important is that we are as relaxed and calm as possible because it is not only
us going through the birth but also the baby. If we are calm then definitely our baby will be more
relaxed and this can also help to prevent any interventions. The more peaceful the environment the
happier the baby will be in its first moments of life. One point that is important is that births are
unpredictable, however the birth ends up, we should accept it. If we planned to go natural but then
there were complications or we couldn’t deal with the pain then we should not feel guilty or
disapointed but instead be grateful and happy that we nurtured our baby for nine months and will
continue to do so the rest of our lives.
Here are some points that helped prepare me for labour and birth.
My body is perfectly designed to give birth, it has the knowledge, wisdom and power.
I have trust and faith in my bodies ability and my baby’s ability.
Women have been doing this for millenia.
I have faith in the universe and the divine female energy.
Birth is a miracle. I am lucky to be able to have this experience.
Each contraction is an expansion and it brings me closer to seeing my baby.
All pain is not really pain but tension . It is not from injury so there should be no fear. It is
there to help the baby to move out. Observe and embrace it as a witness. It’s a
transformative experience. Notice sensations, what feels better, rhythms and patterns,
effect of breath. The pain is not working against me but with me
Let go, surrender and go with the flow, release any tensions that may be there mentally or
physically.
Remember “I am opening up” – visualise flower opening.
Welcome the process, accept and surrender, relax and trust.
Ground and centre – connect with mother earth.
Try not to control but instead become one with the energy of birthing.
Avoiding negative birth stories, instead reading positive ones
Breathing
As per yoga there is no particular way one should breathe during labour, however deep relaxed
breathing is recommended, relaxing as much as possible and focusing on the breath. Be conscious of
how much energy is in a breath and the power of the breath. Inhaling we are given prana,
balance,oxygen, exhaling we release tensions, stresses, anxiety. Being a witness will help keep one
centred and focused. Focusing on breathing downward can also help the birthing process as well as
focusing on the abdomen/womb/baby.
Other breathing techniques that can be helpful include

Ujjayi – Victorious Breath - especially for when one is feeling very tense, helps relax and
centre, useful during or between contractions.
Bhramari – Humming Bee Breath – releases natural endorphins, pain management, connects
us with our inner strength, healing sound
Sheetali/Sitkari - Cooling Breath – gives quick focus
~ 169 ~
Deep Breathing with visualisation of a flower opening at the cervix.
Cleansing Breath – inhaling through the nose and exhaling through the mouth, blowing out
any tension and keeping the jaw relaxed which in turn helps to relax the perineum.
Birth breathing - short deep inhale and a long “J” exhale down and outward. This is a
techniques from Hypnobirthing.
Chanting
Some women feel the need to make sounds, others maintain silence. Its very individual and personal
and one may be very surprised with the sounds that come out!. One may chanting Om or the sounds
Aaa, U and Mmm can be chanted individually. One may also like to listen to Om chanting or other
mantra chants. Remember that if you do chant keep the mouth and jaw relaxed.
Positions
There are many positions that can be used during labour that can help to open up the pelvic region,
move the baby downward and manage pain. Again it is very individual and some positions we may
think we will use during labour just do not feel right at the time. It is therefore useful to try a variety
of different positions and see what feels most comfortable. The standing positions have the benefit
of gravity.
Standing squat – use a bed, wall or partner as support
Standing and bending forward slightly onto a bed, wall or birth partner.
Kneeling on a soft mat or on the bed with support of the bed head, wall or birth partner.
Squatting on the floor, against the wall or on a birthing stool, using something to hold onto if
needed. Especially helpful for widening the pelvis.
Pelvic rotations and rocking – especially for pain management, in standing or in Cat Pose.
Marjariasan - Cat Pose – especially if there is back pain and/or the baby’s back is against
your spine.
Semi reclined position with the legs in a squat – often useful during delivery.
Anantasan – Lord Vishnu Pose – with cushions as support, raising and bending one leg can
be helpful during delivery.
Half Kneeling position – one knee on the ground and the other foot on the ground, kind of
like a warrior pose.
Shashankasan – Hare Pose – especially over a birth ball – very helpful between contractions
to relax completely.
Birth ball – shashankasan, pelvic rotations or lying over the ball with the knees on the
ground.
Slow Down position – variation of Cat Pose where one places the forearms on the ground
but keeps the bottom up. Helps of labour is progressing too fast.
Other Suggestions
Let the hands be on the belly to connect with the baby who is also going through the
birthing experience
Avoid externalisation
Try to create a safe, comforting environment. If one is at home it is easy but in a hopsital one
may want to bring in some gentle music, essential oils and photos, eg of an ultrasound.
Keep sending loving thoughts to your baby
Keep using any affirmations that feel right for you, ideally ones that you have used
throughout the pregnancy.
Remember your sankalpa.
Birthing meditation can be practiced.
~ 170 ~
Yoga & Early Motherhood
This morning was the first time I got to spend more than ten minutes on my yoga mat. I had
to share it with the dog, who thinks me going on the mat means play time and it was only 15
minutes before my daughter awoke but it was a valuable 15 minutes. Enough time for me to
reenergise, focus, release back and shoulder tension and prepare for the day.
We cannot expect to be able to have 1-2 hours of time to practice yoga as new mothers, like
we may of been able to do before. It’s an expectation that will only create frustration. Instead we
must make the most of any available time we have.
Early motherhood is a time of many changes, where a mother has to adapt to life with a
baby. It’s a challenging time and one that most women are not prepared for. When pregnant, most
women can only think of the birth and not far past that. One of the biggest challenges and suprises
to many women, including myself, is the lack of time. When one does not have children they hear
fom parents about having no time and having difficulties in getting things done but it doesn’t really
sink in till one experiences it themselves. Being the carer for another person, putting anothers needs
before oneself, being there to care, love and support another 24 hours a day is a big responsibility.
Those early weeks have a strong affect on a baby. If she/he is not cared and loved they will become
insecure later in life. It is extremely necessary for them to be in a positive environment so that they
will develop into happy, content and secure adults.
As a new mother one has to change and adjust to many things in one’s life. No more long
uninterrupted sleeps, no more long relaxed baths, no quickly going out unplanned, no time for yoga
whenever we feel like it. Instead we have a new baby to care for, to devote all our attention and love
to. It’s a hard and difficult time but its also a wonderful, beautiful time. Yoga can help us to find the
balance. If one takes time out to keep centred, balanced and calm and follows the yogic principles
the effects will be passed on to one’s baby and they will grow up happier and more peaceful.
When we think of yoga we should not limit ourselves to asanas only. The yoga philosophy
can be very helpful, cleansing techniques, pranayam, yoga nidra and meditation all have benefits.
One of the hardest things to deal with in the early days is one’s baby crying. It takes time to
learn and understand why one’s baby is crying. Some babies cry only a little and some all the time. It
can be very tiring, physically and emotionally if one’s baby cries a lot. It can be frustrating and
upsetting, especially if one cannot comfort their child. At these times one needs to try to keep
themselves balanced emotionally, and to stay positive. A baby can feel when their mother is getting
tense and/or negative and this can increase their crying. To stay balanced one should try to be the
witness, look at the situation from different eyes, look from the side of the baby. The baby has been
in its mothers womb for nine months where it was safe, protected, warm and comfortable, with a
continuous supply of food. Suddenly it is out in the world, its not always in its mothers arms, it gets
hungry, hot, cold, uncomfortable, it has its first experience of pain with wind or reflux. It takes time
for a baby, just like the mother, to adjust to this new life. A baby has no other way to communicate.
During the times when a baby is crying a lot one can start chanting. Om chanting, whilst holding the
baby, will help both mother and child. It will centre and calm the mother, so she can deal with the
crying, and it will soothe the baby, as well as sending positive vibrations to help brain development.
Pranayam can also be useful, as is bhramari and ujjay, whether sitting or standing. Deep breathing in
~ 171 ~
combination with walking or rocking movements are also good. The pranayam will help to balance
as well as increasing prana levels.
An undisturbed sleep, especially if we are breastfeeding, is something that we cannot expect

to have for a long time after the birth of a child. Practicing yoga nidra can help to give us the rest we
need. We can practice it when our baby goes to sleep. Pranayam will help to increase our energy
levels so that we can make the most of the day and om chanting will also reenergise.
Breastfeeding is a time when we can bond with our baby. Looking into our babies eyes and
sending positive thoughts will create a stronger bond and peaceful atmosphere. One can even use
swara yoga at this time, sending positive thoughts through the breath. We can also practice om
chanting and keep one hand on our babies belly or crown of the head to help prevent wind or reflux.
Simple ujjayi , bhramari or deep breathing can also be practiced at this time. For some mothers,
whose babies are feeding calmly and quietly they may even be able to do some meditation such as
breath awareness, contemplative meditation or just be a witness to the thoughts that arise.
Some women may get post natal depression. Regular yoga practice during pregnancy can
help to prevent this. When the baby is born taking a little time out for yoga practice, whether it is
asanas, yoga nidra, pranayam or meditation will help prevent depression and if it occurs it will help
to remove it. Yogic philosophy, being a witness and being aware of one’s emotions will help to deal
with depression. Dealing with any emotions relating to the birth can help to prevent depression,
allowing one to let go of the past and instead be aware of the present.
Many asanas can be practiced postnatally. When to start will depend on how the birth went
and if there were any interventions and complications. Its best to check with one’s doctor before
starting more than very gentle movements. If a woman has had any tearing then any poses that
stretch the area should be avoided. Gentle yoga practices can be started 6 weeks after birth if there
are no complications and a normal yoga routine can be started after 3 months. If there was a
caesarian then a minimum time of 8 weeks or until the wound has healed is recommended and a
normal yoga routine after 6 months. However there are a few things that can be started from the
beginning such as the pawanmuktasan series one, which are gentle movements of all the joints and
moola bandha.
Later one can practice stabilising asanas that strengthen the abdomen, back and tone the
uterus such as marjariasan, vyghrasan variations, leg movements, plank, downward dog, closed
twists, uttanpadasan and cycling. There should be more of a focus on pelvic closing, unlike
prenatally, when it was on pelvic opening. Chest opening asanas that help to balance the body from
breastfeeding are very helpful to improve posture and release tension, examples include
backbends, gomukhasan, shoulder and arm movements. It should be remembered that one should
follow the yogic principles of slow controlled movements and steady comfortable positions. If there
is ever any pain or discomfort the asana or movement should be avoided.
Finally, another aspect that we can think about and cultivate is bhakti yoga. As a mother we
are practicing the ultimate bhakti yoga. Motherhood is an act of complete devotion, we can call it
devotional yoga. So even if we do not have time to practice asanas and pranayam we can try to
cultivate this devotional aspect throughout the day (and night!). Learning to adjust and be flexible,
leaving expectations behind of what we expect ourselves to get done and even of how we expect
~ 172 ~
our babies to be. Karma yoga is another form of yoga we can do, as mothers we have to be selfless
and one of our duties is to look after, nuture and love our child in the best possible way, leaving
aside expectation. This is our dharma. Practicing yoga in this way is the ultimate yoga and in this way
we can cultivate that divine female energy that allowed us to create the wonderful baby we have in
our lives
“Until the age of seven years, the mother is the guru of the child. She is responsible for
the development of all the desired qualities, such as love, compassion and intelligence.
Just as the gardener looks after a small plant, she too provides for the total care and
nutrition of the child. The compost and the manure are derived from her blood and bone
marrow. She is like the farmer who gives urea to the plant when it is growing. Once the
plant is fully grown, urea is no longer useful. In the same way, giving nutrition to a baby
is the mother's responsibility, and that nutrition does not mean only feeding, it is all
inclusive.”
Swami Satyananda
~ 173 ~
Post Natal Yoga
Main Changes and Common Problems

Physically
 Discomfort in genital area, during sitting and in the bathroom. This will vary a lot depending
if there was any tearing or stitching. For some it will only be a few days whilst for others it
may be many weeks.
 Some may have haemorrhoids
 Lochia – bleeding for up to 6 weeks as the uterus sheds its lining.
 Possible frequent urination or incontinence – this usually recedes after a few days.
 The abdomen is soft, flabby and still large.
 The body may be tense and tight from lack of sleep, the labour and from holding and
breastfeeding the baby.
 Hair loss
 Breast changes – first the breast produce colostrum, the most important food for babies.
After a few days the milk comes in and the breasts may be very full, hard and hot. The
nipples may be very sensitive and can blister.
 Low energy and tiredness
Mentally
 Many women will be on a huge high for a few days due to the endorphins, others may feel
depression.
 New mothers will experience a huge array of emotions, both positive and negative.
 Can feel insecure about how their body is or be completely amazed that their body managed
to grow a baby!
How Yoga can be helpful

Tones abdominal muscles and brings things back into shape
Helps bring the uterus back into its pre-pregnancy shape and position
Helps to prevent post natal depression
Balances the emotions
Improve overall well being
Promotes a fast recovery
Important things to remember

All dependent on how the birth went and if there were any interventions, a caesarian,
tearing or stitches.
If in doubt make sure the doctor or midwife who is checking up recommends it.
There is a 6 week checkup where one can ask.
Avoid any strong opening practices until one feels completely comfortable.
Follow the yogic principles of comfort, steadiness and awareness.
When to start?
From birth gentle yoga practices can begin such as simple yogic movements like ankle
movements, shoulder and hand movements. Gentle uddiyan bandha and moola bandha can
also begin.
Gentle yoga poses can be started 6 weeks after birth if there are no complications. 3 months
later a regular yoga routine can be practiced.
If there was a caesarian then at least 8 weeks or until the wound has healed is
recommended and a normal yoga routine after 6 months.
~ 174 ~
If there was any tearing or stitches then it will depend on the healing and severity of the
tearing. It can be very difficult just sitting at this time so many yoga practices are out of the
question. One should be comfortable, without any pain before doing asanas. In particular
avoiding any pelvic opening practices.
Specific Focus
Strengthening the pelvic floor, abdominal muscles and lower back and toning the uterus.
Closing of the pelvic floor.
Stretching the shoulders, upper back and neck, opening the chest – all counterposes to
breastfeeding, improving posture and releasing tension
Balancing and calming the emotions, recharging and giving energy– pranayam, yoga nidra
and mantra chanting, gentle stretches.
Specific Yoga Practices

The first few days and continuing till 6 weeks (if no caesarian)
Gentle yogic movements – toe bending, ankle movements, shoulder, arm and neck
movements, knee movement type 2, pelvic rotations
Very simple asanas (slowly and gently) such as tadasan – palm tree pose, tiryak tadasan –
swaying palm tree pose, kati chakrasan – waist rotating pose, marjariasan – cat pose,
shashankasan – hare pose, gomukhasan – cows face pose, sahajahasta bhujangasan – easy
cobra pose, aakarna dhanurasan – stretched bow pose, rajju karshanasan – pulling the rope,
sankatasan – difficult pose, vrukshasan – tree pose, sulabh pawanmuktasan – easy gas
release pose.
Breathing practices like deep breathing, ujjayi, bhramari, anulom vilom
Om and mahamrityunjaya chanting
Yoga Nidra
Moola bandha and a very gentle uddiyan bandha lying down, pulling in the belly.
From 6 weeks if all is ok

Uddiyan Banda and Agnisar – remember if should feel comfortable
Vyghrasan – Tiger Pose and variations – esp for toning the abdomen, uterus and stretching
the back.
Leg and Knee Movements, including cycling – esp for toning the core.
Plank – with knees on ground if needed to start with – core strengthening
Downward Dog – gentle inversion, back and hamstring stretch
Right Angle Pose – stretches back and opens chest
Ardha Matsyendrasan – Half Spinal Twist – best spinal twist
Uttanpadasan - Raised Leg Pose – core strengthening
Wall Squat – core strengthening
Backbends – Ardha Shalabhasan – Half Locust, Shalabhasan – Full Locust, Saralhasta
Bhujangasan – Straight Arm Cobra, Sphinx – core strengthening, good stretch to spine,
abdominal stretch
Viparit Karni – Inverted Pose, Sarvangasan – Shoulder Stand – inversions, helpful for
prolapsed uterus, bleeding needs to have finished.
Some poses where baby can be incorporated

Paschimottanasan - Forward Bend, Ardha Paschimottanasan – Half Forward Bend
Sahajahasta Bhujangasan - Easy Cobra Pose
Ardha Chakrasan Type 1 – Half Wheel Pose
Shalabhasan – Locust Pose
~ 175 ~
Cross leg or vajrasan twists
Uttanpadasan – Raised Leg Pose
~ 176 ~
Post Natal Timetables
Remember -
Rest whenever you can and only do things that feel very comfortable.
Always listen to the body.
Whenever you have time do yoga nidra, deep breathing, ujjayi, bhramari or om chanting.
Take shavasan whenever needed 
At anytime…
Moola bandha – pelvic floor exercises
Gentle uddiyan bandha – lying down exhale pulling the navel in towards the spine. Repeat 5-
10 times.
From birth to 6 weeks
10 mins
Program 1
Pelvic Rotations
Yogic Breathing
Program 2
Hasta Sanchalan - Arm Movements in sitting
Sahajahasta Bhujangasan – Easy Cobra Pose
Vajrasan Twist – Thunderbolt Twist
Deep breathing moving to ujjayi or bhramari breathing
Program 3
Pawanmuktasan - Gas Release Pose and Happy Baby Pose
Knee Movement Type 2
Neck & Shoulder Movements
Deep Breathing
Program 4 – can be done with baby lying on ones chest if the baby is asleep
Short Yoga Nidra or long Shavasan with meditation.
Program 5 – can be done breastfeeding or holding baby

Natural breathing/breath awareness 3mins
Deep Breathing 3 mins
Cooling breath inhalation/bhramari exhalation or anulom vilom 4 mins
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30 mins
Program 1
Shavasan
Shavasan
Anulom Vilom
Mahamrityunjaya chanting
Program 2 – also for caesarian – practiced very gently – not stretching too much
Shavasan
Toe bending
Ankle Movements
Arm Movements
Shoulder Movements
Neck Movements
Shavasan
Deep Breathing
Bhramari
Om Chanting
Program 3
Shavasan
Arm Movements
Gomukhasan – Cows Face Pose
Aakarna Dhanurasan – Stretched Bow Pose
Shavasan
Anulom vilom
Program 4 – for all 

Yoga nidra
Program 5 – for all 

Long shavasan
Arm Movements
Ankle Movements
Neck Movements
Deep breathing
Ujjayi
Om Chanting
~ 178 ~
60 mins
Program 1
Shavasan
Vajrasan Twist – Thuunderbolt Twist
Shavasan
Anulom Vilom
Bhramari
Program 2 - also for caesarian – practiced very gently – not stretching too much
Shavasan
Toe bending
Ankle Movements
Arm Movements
Shoulder Movements
Neck Movements
Shavasan
Deep Breathing
Anulom Vilom
Bhramari
Ujjayi
Mahamrityunjaya
Om Chanting
Program 3
Any of the 30 mins programs plus yoga nidra 
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From 6 weeks
Can continue with the earlier programs or practice the following, remembering that one should be
comfortable at all times. Keep practicing yoga nidra, breathing and moola bandha.
10 mins
Program 1
Leg Movements
Knee Movements
Yogic Breathing
Program 2
Vyaghrasan – Tiger Pose
Ardha Shalabhasan – Half Locust Pose
Program 3
Arm Movements
Sphinx
Neck & Shoulder Movements
Deep Breathing
Program 4
Agnisar – Fire Breath
Uddiyan Bandha – Abdominal Lock
Shavasan
Program 5 – can be done incorporating the baby

Tiryak Tadasan – Swaying Palm
30 mins
Program 1 – some incorporating baby
Shavasan
Saralhasta Bhujangasan – Straight Arm Cobra Pose
Shavasan
~ 180 ~
Anulom Vilom
Program 2
Shavasan
Arm Movements
Leg Movements
Knee Movements
Shoulder Movements
Neck Movements
Shavasan
Deep Breathing
Bhramari
Om Chanting
Program 3
Shavasan
Plank Pose
Urdva Mukha Shwanasan - Downward Dog
Vrukshasan –Tree Pose
Shavasan
Anulom vilom
Program 4
Shavasan
Viparit karni – Inverted Pose or Sarvangasan – Shoulder Stand Pose
Matsyasan – Fish Pose - gentle
Knee Movement 2
Sphinx
Ardha Matsyendrasan – Half Spinal Twist
Wall Squat
Right Angle Pose
Shavasan
Ujjayi
Program 5 - incorporating baby

Shavasan
Saralhasta Bhujangasan – Straight Arm Cobra Pose
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Paschimottanasan – Forward Bend
Veerasan - Warrior
Shavasan
Bhramari
Om Chanting
60 mins
Program 1
Shavasan
Viparit Karni – Inverted Pose
Sarvangasan – Shoulder Stand Pose
Matsyasan – Fish Pose – gentle
Knee Movement 2
Shavasan
Saralhasta Bhujangasan – Straight Arm Cobra pose
Vyaghrasan – Tiger Pose and variations
Makarasan – Crocodile Pose
Shavasan
Anulom Vilom
Bhramari
Program 2
Shavasan
Arm Movements
Leg Movements
Knee Movements
Plank Pose
Sphinx
~ 182 ~
Ardha Shalabhasan – Half Locust Pose
Makarasan – Crocodile Pose
Paschimottanasan – Forward Bend
Ardha Mastyendrasan – Half Spinal Twist
Right Angle Pose
Wall Squat
Shavasan
Agnisar – Fire Breath
Shavasan
Deep breathing
Ujjayi
Om chanting
Program 3
Any of the 30 mins programs plus yoga nidra 
~ 183 ~
Post Natal Asanas
Please note that only the asanas which were not suitable during pregnancy have been included. All
other asanas that are covered in the post-natal programs are in the pre-natal chapter.
 Ardha Matsyendrasan – Half Spinal Twist

 Ardha Paschimottanasan – Half Forward Bend
 Ardha Shalabhasan – Half Locust
 Paschimottanasan - Forward Bend
 Pawanmuktasan – Gas Release Pose & Sulabh Pawanmuktasan – Easy Gas Release Pose
 Sahajahasta Bhujangasan - Easy Cobra Pose
 Sarvangasan – Shoulder Stand
 Shalabhasan – Full Locust
 Shashankasan – Hare pose
 Sphinx
 Uttanpadasan - Raised Leg Pose
 Viparit Karni – Inverted Pose
~ 184 ~
Ardha Matsyendrasana – Half Spinal Twist
Ardha – Half
Matsyendra – Famous Rishi
The complete spinal twist, poorna matyendrasan was the favourite meditation pose of the Rishi
Matsyendranath. However, as it is difficult to practice so a simplified form came about.
Taking the asana position:

Bend the left leg and place the left foot on the ground over the right knee. Bend the right leg and
fold it so that it is resting on the ground with the right heel near the left buttock. Bring the right hand
over the left leg and grab the big toe of the left foot. Inhale and exhaling twist the trunk of the body
as much as possible, turning the neck so the gaze is over the left shoulder and encircle the waist with
the left hand with the palm facing outwards. Continue to maintain the asana, breathing normally
The asana position:

In this position there is a strong twist on the spine and abdomen. The right arm is pressed against the
left knee and the left arm is wrapped behind the back, leading to an increased twist on the body. The
chest is open and the spine is erect. One side of the abdomen is compressed and the other side is
stretched. The right leg and knee remains on the floor. The left knee should be close to the right
armpit.
Releasing the asana position:

Inhale and exhaling turn the neck back to face the front. Release the hands and place them beside
the body. Straighten the right leg. Straighten the left leg and return to sitting position. Practice the
same on the opposite side.
Anatomical focus:
The spine, hips, chest and arms.
Awareness:
The twist on the spine and relaxed breathing.
Do:
 With the right hand, hold the left big toe from the left of the left knee. If it is difficult to hold
~ 185 ~
the toe then one can hold the ankle or raise the toes keeping the heel on the ground.
Encircle the lower back with the left arm, palm facing outwards. Turn to the left side in the
spine; turn the shoulders and head to the left.
 Try to keep both of the buttocks firmly on the ground. Only twist as far as you can and keep
your back and neck straight.
Don’t:
 Lift either of the buttocks off the ground or sit on the heel. Let the bent leg fall away to the
side. Let the back or neck bend. Sit on the right heel.
 Overstrain the knees and hips. Lift the left sole of the foot from the floor.
Benefits:
 Increases the elasticity of the spine, tones the spinal nerves and improves the functioning of
the spinal cord.
 Stretches the muscles on one side of the body whilst compressing the muscles on the other
side.
 Relieves back pain and stiffness from between the vertebrae.
 Useful for slipped disc.
 Massages the abdominal organs and increases the digestive juices making it useful for loss of
appetite and constipation.
 Useful for diabetics, with concentration on the pancreas.
 Regulates the secretion of bile and adrenaline.
 Relieves tension that may have built up in the back from forward and back bending asanas.
 Opens the chest and increases the oxygen supply to the lungs.
 Loosens the hip joints, relieving stiffness.
 Releases tension in the arms, shoulders, upper back and neck.
 Increases purification of the blood as well as the internal organs.
 Improves round shoulders.
Benefits for Women:

 Increases the circulation to the pelvic region and therefore providing fresh blood, nutrients
and oxygen, improving the health of the reproductive organs as well as the urinary system.
 Useful for preventing urinary tract disorders.
 Beneficial for menstrual disorders.
Therapeutic applications:
 Diabetes
 Constipation
 Anorexia
 Cervical Spondylitis
 Urinary tract disorders
 Menstrual disorders
 Indigestion
Precautions and Contra-indications:

Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen. Care
should be taken for those with peptic ulcer or hernia. Those with severe spinal problems should
avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.
~ 186 ~
Duration:
To begin with this asana may be held for only a short time but should gradually be built up to 2
minutes. After more practice it can be held for up to 5 minutes on each side.
Variations and tips:

 If it is difficult to hold the foot or remain in the position there are some other variations that
can be used to begin with.
 The right leg can be kept straight instead of wrapping it around the body and/or the left foot
can be placed a little further away from the body, closer to the right foot.
 Instead of the holding the left foot with the right hand the feet can be raised, closer to the
hands.
 Instead of holding the toes the right arm can be bent with the hand pressed against the left
shoulder or the left knee can be held by both the arms.
 If it is difficult to balance the left hand can be placed close to the body with the palm on the
ground supporting the torso instead of wrapping it behind the back.
 If one wants to get more stretch between the shoulder blades then one can wrap the right
arm under the left leg and behind the body, clasping the left hand.
 If there is discomfort sitting on the floor then one can sit on a pillow.
Preparatory poses:
Leg movements
Vakrasana Type 1 and 2
Follow up poses:
Poorna Matsyendrasan
Post Natal Considerations

 Slowly build up to this position carefully after 6 weeks.
 For caesarian avoid for the first 3 months and then slowly introduce the pose taking easier
variations until 6 months. Remember that if there is any discomfort one should avoid the
pose.
Ardha Paschimottanasana – Half Forward Bend Pose
Ardha – Half
Pascha – westward
Uttan – intense stretch
The front side of the body is called the east side, while the back side is called the west side.
~ 187 ~
Bend the left leg in the knee and place the sole of the left foot on the inside of the right thigh. Inhale.
Exhaling hold the big toe of the right foot with the left hand and encircle the right hand around the
waist. Exhale out completely lowering the body further and resting the forehead on the knee.
Continue to maintain the asana, breathing normally.
The asana position:

In this asana one leg is folded and the calf and leg are on the floor. The straight leg should remain
straight and not bent. The arm that is holding the foot should be relaxed with the elbow pointing
downwards or resting on the floor. The body should be bent from the base of the spine so that the
spine remains straight, not hunched. The forehead is on the knee or shin or as close as is
comfortable. There should be no strain and one should not pull on the toes. The other arm is
wrapped around the back. The breath is normal and with every exhalation the body should relax a
bit more.

Exhale and inhaling raise the head. Restore both hands beside the body. Straighten the left leg and
take the sitting position. Practice on the opposite side.
Anatomical focus:
Hamstrings, lower back, hips
Awareness:
Stretching the back side of the body.
Do:
 Keep the right leg straight. Place the right arm behind encircling the lower back, palm facing
outwards. Try to touch the forehead to the knee.
Don’t:
 Bend the right leg.
 Overstrain the neck while bending forward.
 Overstrain the knees.
Benefits:
 It stretches the muscles of the back side of the body from head to the ankles.
 It contracts the muscles of the anterior part of the body. This creates pressure on the thorax
and abdomen, improving the process of respiration and the functions of the intra abdominal
glands, especially the secretions.
 Improves the flexibility of the lumbar region, the hips and thigh (back side of thighs and
calves).
 Improves the blood circulation in the back region and tones the spinal nerves.
 Improves alignment of the vertebral column.
 Removes the fat from the hips, the abdomen and thigh region.
 Loosens the hips and knees for meditative positions.
 It prepares the body for the full forward bend, Paschimottanasan.
 Stretches the hamstrings and calves, preventing leg cramps and fluid retention.
Benefits for Women

 Tones the reproductive organs
~ 188 ~
 Removes pelvic congestion
 Helpful asana during menstruation and pregnancy
 Obesity
 Menstrual Problems

While bending downwards the knees and thighs may raise, this should be avoided. Avoid if there is
strong back pain. Care should be taken not to round the shoulders. Avoid compressing the belly in
pregnancy, take a variation.
Duration:
It can be held for up to 30 seconds to start and over time this can be increased to 4 or 5 minutes on
each side.

 It is natural for one side of the body to be tighter than the other due to the asymmetries of
the body.
 Not everyone will have the bent knee on the floor due to flexibility. This is not a problem but
there should not be strain when holding the position. One can place the sole of the foot a
little further down on the inner knee if necessary.
 If it is difficult to hold the toes one can place the hand on the ankle, shin or knee. One can
also use both hands if needed.
 Another more opening variation is the use the same side hand to reach for the foot and
instead of trying to bring the forehead to the shin one looks upward, twisting inward. The
other hand may be on the hip or raised over the head.
 Bolsters or pillows can be used if you want to maintain the position for a longer period of
time. They can be placed on the knees or shin so that the body can relax onto them. Some
people may want a small cushion under the knee as well. This is especially helpful during
pregnancy and menstruation.
Preparatory poses:
Paschimottanasan Preparatory Movements
PM 6 and 9
Chakki Chalanasana 5 x
Gatyatmak Meru Vakrasan 5 x
Padmasan Yogamudra Type 1 to front and sides swapping feet over. Sit up from supine with arms
over head, contract abdomen and coming into paschimottanasan, repeat 5 times.
Vajrasan Yoga Mudra Type 1 and 2
Ardha Paschimottanasan
Vajrasan Yoga Mudra Type 1 and 2
Follow up poses:
Paschimottanasan
Ardha Padma Bandhasan
Eka pad hastasan
~ 189 ~
 To practice after 6 weeks for natural delivery.
 For caesarian avoid for the first 3 months and then slowly introduce the pose avoiding too
much compression until 6 months, when the full pose can be done.
 Care should be taken for a woman who had tearing due to the pelvic opening from the bent
leg.
Ardha Shalabhasana – Half Locust Pose
Ardha – Half
Shalabh -Locust
Taking the asana position

Exhale and while inhaling raise the left leg from the waist, keeping the leg straight. Keep the toes
stretched and continue normally breathing. The right leg should remain on the floor, relaxed.
The asana position

In this position the raised leg is straight and stable and the rest of the body is relaxed on the floor. If
the raised leg is bent then there is less strain on the abdomen and therefore there are less benefits
on the abdominal region and internal organs. The chin should remain on the ground and the head,
face, shoulders, chest and other leg should remain relaxed. The leg on the floor should remain in the
same position and not be turned to the side. The raised leg should be raised directly above and
should not be tilted to the side and over the other leg. The palms should face down and stay in the
same position. The raised leg should not shake or tremble.
Releasing the asana position

Inhale and while exhaling slowly lower the leg back down to the ground and return to the prone
position. Repeat with the right leg.
Anatomical focus
The lower back, abdomen, raised leg and hip
Awareness
On normal breathing and keeping the body relaxed
Do's
 Keep both the raised leg straight.
 Chin on the ground.
 Palms pressing on the ground.
 Toes pointing backwards.
~ 190 ~
Don'ts
 Bend the knees.
 Touch the forehead on the ground.
 Hold the breath.
Benefits
 Stimulates the parasympathetic nerves in the lower spinal region. Removes the pressure on
the sciatic nerve and gives relief from backache and slipped disc (however it should be
practiced with caution for those suffering from slipped disc).
 Improves the function of the abdominal organs especially the lower abdomen by improving
peristalsis in the large intestine and especially in the large portion of the colon. Improves
appetite.
 Improves the strength of the thigh and abdominal muscles and improves blood supply to the
lower back and neck muscles, relieving stiffness in this region.
 There is less stretch and strain on the body compared to the full Shalabhasana however due
to one leg being raised there is mutually opposing strain, affecting the lower back and pelvic
region.
Benefits for Women

 Opens pelvic region
 Tones reproductive organs
Therapeutic applications
 Mild sciatica
 Mild slipped disc
 Constipation
 Anorexia
 Backache

Practice with caution if there is slipped disc or any other severe spinal problems. Any recent
abdominal surgery, hernia, prolapsed, stomach ulcer. Pregnancy or menstruation.
Duration
The position should be maintained for just a few seconds to begin with and slowly it can be increased
up to 30 seconds. With more practice it can be increased to 1 minute.
Variations and tips

 Only raise the leg as far as it is comfortable. If there is trembling then the leg should be
lowered a little.
 Pressure on the arms against the floor can help to lift the leg up.
Preparatory Poses
Sahaja Shalabhasan
Follow Up Poses
Shalabhasana
Naukasana
Dhanurasana.
~ 191 ~
 Slowly build up to this position carefully, lifting the leg only a little to start, supported is even
better.
 For caesarian avoid for the first 3 months and then slowly introduce the pose slowly raising
the leg higher until 6 months when the full pose can be done. Remember that if there is any
discomfort one should avoid the pose.
 Take care for one who has had tearing as there is a split in the pelvic floor, wait for 6 weeks.
Paschimottanasana – Forward Bend Pose
Pascha – westward
Uttan – intense stretch
The front side of the body is called the east side, while the back side is called the west side. In this
asana the complete west side is stretched from the heels to the head and is therefore called
Paschimottanasan.

Inhale. While exhaling grab hold of the big toes of each feet with the corresponding hands. Exhale
out completely and fold forward keeping the back straight, try to rest the forehead on the knees.
Continue to maintain the asana, breathing normally.
The asana position:

After bending forward keep the heels, calves and thighs touching the floor. The spine should be
straight and the forehead should rest on the knees. The breath should be smooth and if possible the
elbows should rest on the floor. As the abdomen is completely folded the bend should be completed
after exhaling fully. One should bend only to ones comfort and then stabilise at that point. The knees
should not be bent towards the forehead. As the body relaxes the head, shoulders and chest will
automatically and naturally come down. Do not strain or pull on the feet to get the forehead closer
to the knees. The breath will allow the body to relax more.

Exhale and while inhaling raise the head. Release the hands and return to sitting position.
Anatomical focus:
Back, hamstring, pelvis
Awareness:
Stretching the whole back side of the body and compressing the abdomen.
Do:
 Hold the toes with the hands, keeping the legs straight.
 Bend forward in the waist.
~ 192 ~
 Try to touch the forehead to the knees and elbows to the ground.
Don’t:
 Bend the knees.
 Arch the spine whilst trying to bring the forehead to the knees.
Benefits:
 It stretches the muscles of the back side of the body from head to the ankles.
 It contracts the muscles of the anterior part of the body. This creates pressure on the thorax
and abdomen, improving the process of respiration and the functions of the intra abdominal
glands, especially the secretions.
 Improves the flexibility of the lumbar region, the hips and thigh (back side of thighs and
calves).
 Improves the blood circulation in the back region and tones the spinal nerves.
 Improves alignment of the vertebral column.
 Removes the fat from the hips, the abdomen and thigh region.
 The nadi’s are purified.
 Helps to activate the kundalini shakti.
Benefits for Women

 Helpful asana during menstruation
 Diabetes
 Menstrual disorders
 Bronchitis
 Obesity

People who suffer from slipped disc or sciatica should not practice this asana or those who have had
recent abdominal surgery.
Duration:
This asana can be held for up to 30 seconds to start with and over time this can be increased to 3 – 5
minutes.

If there is a lot of tightness in the hamstrings and gluteus maximus there will be some restriction in
hip flexion. This causes the hip flexors and abdominal muscles to contract to lower the body to the
knees causing congestion. Instead a blanket can be placed under the buttocks.
Preparatory poses:
 Ardha Paschimottanasan
 Vajrasan Yoga Mudra Type 1 and 2
 PM 6 and 9
 Chakki Chalanasana 5 x
~ 193 ~
 Gatyatmak Meru Vakrasan 5 x
 Padmasan Yogamudra Type 1 first to the left side, then the front and then the right side.
Swap the legs over and repeat. Sit up from supine with the arms over the head. Contract the
abdomen and come into paschimottanasan, repeat 5 times.

 Slowly build up to this position carefully
 For caesarian avoid for the first 3 months and then slowly introduce the pose, only bending
forward a little to start and slowly progressing until 6 months. Remember that if there is any
Pawanmuktasana – Gas Release Pose
1. Ardha Sulabh Pawanmuktasan

2. Ardha Pawanmuktasan
3. Sulabh Pawanmuktasan
4. Poorna Pawanmuktasan
Pawan – Gas
Mukta – Freedom
Ardha – Half
Sulabh – Easy
Poorna – Full
1. Ardha Sulabh Pawanmuktasan - From supine position slowly bend the right leg, hold the leg
with the hands and bring it towards the chest and abdomen. Let the head remain on the
ground. Breathe normally. From here one can move to the next stage or release. To release
the pose release the hands and bring them down by the sides. Lower the leg back down.
2. Ardha Pawanmuktasan – From ardha sulabh pawanmuktasan inhale and whilst exhaling
slowly lift the head towards the knee. Breathe normally in the pose. To release inhale and
whilst exhaling lower the head. Release the hands and lower the leg. Repeat on the other
side.
~ 194 ~
3. Sulabh Pawanmuktasan – From supine position slowly bend both legs. Claps the knees with
the hands and pull the thighs towards the abdomen and chest. Breathe normally. To release
the pose lower the arms down and bring the legs back to the floor.
4. Poorna Pawanmuktasan – From sulabh pawanmuktasan inhale and whilst exhaling slowy
raise the head towards the knees. Breathe normally. To release inhale and exhaling lower
the head. Release the arms and lower the legs.
Anatomical focus:
Abdomen, thighs, hips, buttocks, neck, back
Awareness:
On relaxing the abdomen, thighs, hips, buttocks.
Normal breath.
Do:
Relax the body and breathe normally in the pose.
Don’t:
Overstretch, trying to pull the thighs too close and causing strain.
Benefits:
 The abdominal muscles are tensed and the internal organs are compressed which increases
the blood circulation and stimulates the nerves, increasing the efficiency of the internal
organs.
 The pressure on the abdomen releases any trapped gases in the large intestine.
 Blood circulation is increased to all the internal organs.
 Digestive system is improved.
 It is good to practice this pose on waking as it stimulates bowel movements.
~ 195 ~
Benefits for Women
 Massages the pelvic muscles and reproductive organs and is beneficial for menstrual
problems
Flatulence
Constipation
Menstrual disorders
Sterility
Impotence

Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
Anyone suffering from hernia or piles should avoid this asana. Pregnant women should not practice
this asana but can do a variation with legs apart and the head should stay on the ground.
Duration:
Up to one minute

Pregnancy variation with legs apart
Preparatory poses:
Ardha Sulabh Pawanmuktasan prepares one for Sulabh Pawanmuktasan
Sulabh Pawanmuktasan prepares one for Poorna Pawanmuktasan
Follow up poses:
Knee movement 2
Shashankasan

 For caesarian avoid for the first 3 months and then slowly introduce the poses taking easier
pose.
 Care should be taken for one who has had tearing due to the split in the pelvic floor in ardha
pawanmuktasan.
~ 196 ~
Sahajahasta Bhujangasan – Easy Arm Cobra Pose
Sahaj – Easy
Hasta – Arm
Bhujanga – Cobra

From the prone position bring
both elbows under the shoulders,
raising the upper body up and let
the hands support the face.
The asana position

The elbows may be together or separate. If one wants more of a stretch onto the lower back one can
bring the elbows closer to the body. If one wants more stretch onto the neck and upper back then
the elbows can be moved further away. Let the feet be together and legs relaxed. Breathe normally.

Slowly lower the hands down, lowering the body and bring the arms by the sides.
Variation – Bring the elbows under the shoulders and hold the elbows with the hands. The upper
body is arched. Slowly bend the head down towards the chest gently, stretching the spine.
Anatomical focus
The spine.
Awareness
The arch of the back, relaxing the lower back and normal breathing.
Do
 Position the elbows in the most suitable and comfortable place.
 Try and keep the knees and ankles together, toes pointed.
 Relax the shoulders and back.
Don't
 Have any distance between the legs.
~ 197 ~
 Let the shoulders hunch upwards towards the ears.
Benefits
 Helps to remove backache and keeps the spine supple and healthy. By arching the spine
blood circulation is increased to that region toning the nerves along the spinal column and
improving the communication between the brain and the rest of the body.
 The pressure on the abdomen is also beneficial to the abdominal organs and in particular the
digestive organs, it stimulates the appetite, relieves flatulence and constipation.
 In normal day-to-day life we do a lot of forward bending but not much backward bending,
therefore it is good to practice for a healthy back.
 This is a gentle back bend that is most suitable for those who are less flexible or who are
having back pain.
 A good position to hold for longer periods of time for back health, eg whilst watching TV
“television pose” or whilst reading before bed.
 The variation is helpful for those with neck or back pain.
Benefits for Women

 Tones the ovaries and the uterus and helps to alleviate any gynaecological disorders.
 Backache
 Sciatica, slipped disc
 Gynaecological disorders
 Anorexia
 Flatulence
 Constipation

Avoid during pregnancy, recent abdominal surgery or hernia.
Duration
30 seconds, up to 10-15 minutes over time.
Preparatory Poses
Shirohasta Bhujangasana
Follow Up Poses
Bhujangasan series
Saralhasta Bhujangasan
Vakrahasta Bhujangasana
Niralamba Bhujangasana
Shalabhasana
Naukasana
Dhanurasana

 For caesarian avoid for the first 2 months and then slowly introduce the pose. Remember
that if there is any discomfort one should avoid the pose.
~ 198 ~
Sarvangasana – Shoulder Stand Pose
Sarva – all
Anga – limb

Exhale and while inhaling, contract the abdomen and slowly raise both the legs to a 90 degree angle
from the floor. Exhaling raise the waist and the hips from the floor and take the legs backwards over
the head. Inhaling raise the back and the legs up into a vertical position, placing the hands on the
upper back for support. The chin should rest against the chest, creating the chin lock. Fix the eyesight
on the toes and maintaining the asana, continue normal breathing.
The asana position:

One should concentrate on getting the legs, waist and the back in one straight line and making this
line 90 degrees with the ground. In this asana the arms up to the elbows are placed on the floor,
shoulder width apart. The body from the feet to the shoulders is in a straight line. The chest is
pushed forward and the chin is placed in the jugular notch forming a tie which is called 'Jalandhar
Bandha'. All the pressure is on the neck, shoulders and the back of the head. The hands are placed
on the back ribs, the legs are straight and the feet are relaxed

Inhale and while exhaling bend in the waist and lower the legs over the head, releasing the hands
from the upper back. Inhaling slowly lower the back to the floor, keeping the legs at a 90 degree
angle from the floor. Here lower the back very slowly, vertebrae by vertebrae.
Exhaling slowly lower both legs back to the supine position.
Anatomical focus:
Neck, shoulders
Awareness:
Keeping the body in a straight line.
Remaining balanced.
Normal breathing.
The focus can also be on the throat and the thyroid.
Do:
 Keep the legs straight with toes pointing to the sky.
~ 199 ~
 Try and keep the body in a straight line from the chest to the tips of the toes.
 Head straight and eye sight fixed on the toes.
 Make sure that the trunk is raised enough vertically so that the chin can comfortably rest
against the chest.
Don’t:
 Bend the knees.
 Move the neck or overstrain it in the chin lock position.
 Bring the legs over the head when in the asana position but don’t keep them completely
vertical if it causes tension.
 Raise the head from the floor.
 Tense the legs or point the feet as this contracts the legs and prevents drainage of blood.
Benefits:
 The Jalandhar Bandha improves the function of the thyroid, parathyroid and pituitary glands.
All of the other endocrine glands are regulated by these main glands and so the overall
function of the endocrine system is improved. This results in the improved functioning of all
other systems of the body.
 The thyroid gland is improved due to the increase oxygen and blood as well as by reducing
excess emotional and mental stress which affects the thyroid.
 Stagnant blood from the lower regions of the body, i.e. legs and abdomen is drained to the
heart thereby improving the supply of fresh blood to these parts and the whole circulatory
system. Blood supply to the head area i.e. brain, eyes, ears, nose and throat is improved
thereby improving their functioning. Therefore all of the pelvic and abdominal area
circulation, ear, throat and nose ailments are improved.
 The lung capacity is increased as the diaphragm, which is the muscle of respiration, has to
work against gravity in this posture, this helps in the abdominal respiration and is therefore
helpful in the treatment of asthma. Toxins in the respiratory system are drained thereby
improving the respiratory system.
 Prevents and cures varicose veins.
 Detoxification of the body due to improved efficiency of the organs of the body which leads
to youthfulness and anti-ageing effects
 Normalizes body weight due to its effect on the thyroid.
 Due to the effect this asana has on the hormonal system, particularly the thyroid, it balances
the circulatory, digestive, reproductive and nervous system.
 Due to the increased blood flow to the head the mind is tranquilized, stress and
psychological disturbances are removed.
 The increased blood flow can be beneficial for those who suffer from headaches, though it
should not be practiced at the time of headache.
 The thymus gland is stimulated which boosts the immune system.
 It balances the parathyroid glands that ensures regeneration and normal development of the
bones.
 It releases the normal gravitational pressure from the anus muscles which helps with
haemorrhoids.
 The nerves passing through the neck are toned and the neck flexibility is increased.
 The digestive system is greatly improved due to the increase in blood circulation and
drainage of stagnant blood.
 The pranic flow is harmonized, increasing energy and having a positive effect on all the body
systems.
 Sarvangasana has all the benefits of Shirshasana but is safer and easier to perform.
~ 200 ~
Benefits for Women
 Thyroid disorders
 Asthma
 Reproductive problems
 Headache
 Haemorrhoids
 Varicose veins
 Prevention of cough and colds
 Diabetes

Should not be performed by people suffering from high blood pressure, heart conditions or brain
diseases.Should be avoided during menstruation and pregnancy. Should be avoided if suffering from
a very enlarged thyroid, enlarged spleen or liver as well as cervical spondylitis, slipped disc,
headache, weak blood vessels in the eyes, sinus congestion.
Duration:
This asana is difficult in the beginning especially for women with heavy hips and men with big bellies.
This asana should be maintained for 3 minutes after sufficient practice to get the desired results.

 One may need a folded blanket under the neck and shoulders for support.
 For some beginners it may be difficult to raise the legs straight. If so then one can bend the
knees a little while taking the position and then straighten out the legs.
 Generally it is easier to hold the position than to come into the position as there is less stress
on the abdominal and spinal muscles, however there is more stress on the upper back
muscles.
Preparatory poses:
Dwi Pada Uttanpadasana
Viparit Karni
Follow up poses:
Matsyasana is essential to practice after Sarvangasana to counter balance the effect of the Jalandhar
Bandha. Otherwise an asana that bends the head backwards like Bhujangasana or Chakrasana.
Halasan
Vistrut Pada Halasana
Karnapeedanasana
Ashwini Mudra

 Slowly build up to this position carefully, after 6 weeks, starting with viparit karni and the
use of a wall to come in and out.
 For caesarian avoid for the first 3 months and then slowly introduce the pose using the wall
as a support until 6 months. Remember that if there is any discomfort one should avoid the
pose.
~ 201 ~
Shalabhasana – Locust Pose
Shalabh – Locust

Exhale and while inhaling raise both legs from the waist, keeping the legs straight. Keep the toes
stretched and continue normally breathing.
The asana position

In this position both legs are raised with the legs kept straight. There should be no bending of the
knees, otherwise the desired strain on the organs will be reduced. The chin should remain on the
ground and the head, neck and shoulders should remain relaxed. The abdomen and thighs are
stretched and the palms are pressed to the floor. There should be normal breathing and no trembling
of the legs.

Inhale and while exhaling slowly lower the legs back down to the ground and return to the prone
position.
Anatomical focus
On the lower back, abdomen and legs.
Awareness
On normal breathing and keeping the body relaxed.
Do
 Keep both the legs straight and together at the knees.
 Chin on the ground.
 Palms pressing on the ground.
 Toes pointing backwards.
Don't
 Bend the knees.
 Keep distance between the legs.
 Touch the forehead on the ground.
~ 202 ~
Benefits
 Stimulates the parasympathetic nerves in the lower spinal region. Removes the pressure on
the sciatic nerve and gives relief from backache and slipped disc (however it should be
practiced with caution for those suffering from slipped disc).
 Improves the function of the abdominal organs especially the lower abdomen by improving
peristalsis in the large intestine and especially in the large portion of the colon. Improves
appetite.
 Improves the strength of the thigh and abdominal muscles and improves blood supply to the
lower back and neck muscles, relieving stiffness in this region.
Benefits for Women

 Mild sciatica
 Mild slipped disc
 Constipation
 Anorexia
 Back ache

Practice with caution if there is slipped disc or any other severe spinal problems. Any recent
abdominal surgery, hernia or prolapse. Pregnancy or menstruation.
Duration
In the beginning this asana should be held for just a few seconds but can gradually be built up to 15
seconds. It can be repeated 3 to 5 times.
Variations and tips

 Only raise the legs as far as it is comfortable, do not allow the legs to tremble.
 Arms inserted below the thighs with palms facing downwards or upwards if that is
uncomfortable to help raise the legs more.
 Another variation is to have the hands together with fingers interlocked, supporting on the
ground.
 A simple variation is to keep the legs at 90 degrees and raise the legs. The benefits are much
less but one can slowly build the strength in the body so that later they can do the normal
shalabhasan.
Preparatory Poses
Ardha Shalabhasana.
Follow Up Poses
Naukasana
Dhanurasana

 Slowly build up to this position carefully.
 For caesarian avoid for the first 3 months and then slowly introduce the pose after ardha
shalabhasan, practicing the full pose after 6 months. Remember that if there is any
~ 203 ~
Shashankasan – Child’s Pose, Hare Pose
Shashank – moon or hare

Sit in vajrasan, inhale raising the arms and exhaling slowly extend the hands further away, trying to
lengthen the spine. Bring the forehead to the ground, arms stretched in front of the body, palms
resting on the floor.
The asana position

Make sure the buttocks are not raised. Breathe normally and relax.

Inhale slowly raising the arms and body up, exhaling bring the arms down by the sides.
Anatomical focus
Back, abdomen, pelvis.
Awareness
Relaxing and lengthening the back.
Do
 Lengthen the spine.
 Relax the back and arms.
Don't
 Lift the buttocks.
 Keep tension in the body.
Benefits
 Opens the pelvic region and hips.
 Removes tension and pain in the lower back.
 Helps to realign the spine.
 Soothing and energising.
Benefits for Women

 Relieves nausea for some women during pregnancy.
 In pregnancy helps the baby move into an anterior position and creates space around the
belly.
~ 204 ~
 Pregnancy
 Digestive problems
 Stress

During pregnancy avoid compression of the belly and keep the knees apart. Use pillows under the
head and chest if needed. If there is pain in the knees bring a cushion behind the knees and, if
needed, under the buttocks. Avoid if there is strong knee or ankle pain.
Duration
For as long as is comfortable.
Variations and tips

 This position is a nice one to maintain for longer periods of time, especially with the support
of pillows where the head and chest are resting on the pillows.
 You can bring the arms into easy cobra or relax on bolsters or pillows.
 As a variation you can hold the elbows, lift the buttocks so the thighs are vertical and arch
the spine so that the chest is pressed towards the floor.
Preparatory Poses
Vajrasan
Follow Up Poses
Ardha paschimottanasan
Paschimottanasan

 For caesarian avoid for the first 2 months and then slowly introduce the pose, only bending
as far forward as comfortable. Remember that if there is any discomfort one should avoid
the pose.
~ 205 ~
Sphinx Pose
The body looks like the Egyptian Sphinx

From the prone position bring both elbows under the shoulders, raising the upper body up. Place the
forearms on the ground.
The asana position

The elbows are under the shoulders if possible. The chest is open, shoulders are relaxed and the gaze
is forward. Let the feet be together and legs relaxed. Breathe normally.

Slowly lower the body down and bring the arms by the sides.
Anatomical focus
Lower back, chest.
Awareness
The arch of the back, relaxing the lower back and normal breathing.
Do
 Position the elbows in the most suitable and comfortable place.
 Try and keep the knees and ankles together, toes pointed.
 Relax the shoulders and back.
Don't
 Have any distance between the legs.
 Let the shoulders hunch upwards towards the ears.
Benefits
 Helps to remove backache and keeps the spine supple and healthy. By arching the spine
blood circulation is increased to that region toning the nerves along the spinal column and
improving the communication between the brain and the rest of the body.
 The pressure on the abdomen is also beneficial to the abdominal organs and in particular the
digestive organs, it stimulates the appetite, relieves flatulence and constipation.
 In normal day-to-day life we do a lot of forward bending but not much backward bending,
therefore it is good to practice for a healthy back.
 This is a gentle back bend that is most suitable for those who are less flexible or who are
having back pain.
 This pose is slightly more intense than sahajahasta bhujangasan but is easier to perform than
~ 206 ~
saralhasta bhujangasan so can be maintained longer.
Benefits for Women

 Tones the ovaries and the uterus and helps to alleviate any gynaecological disorders.
 Backache
 Sciatica, slipped disc
 Gynaecological disorders
 Anorexia
 Flatulence
 Constipation

Avoid during pregnancy, recent abdominal surgery or hernia.
Duration
30 seconds, up to 5 minutes over time.
Preparatory Poses
Sahajahasta Bhujangasana
Bhujangasan series
Follow Up Poses
Saralhasta Bhujangasan
Vakrahasta Bhujangasana
Niralamba Bhujangasana
Shalabhasana
Naukasana
Dhanurasana

 For caesarian avoid for the first 3 months and then slowly introduce the pose taking easier
pose.
~ 207 ~
Uttanpadasana – Raised Leg Pose
1. Ek Pad Uttanpadasan – One Leg Raised Pose

2. Dwi Pad Uttanpadasan – Two Legs Raised Pose
Ek – one
Dwi - two
Pada – leg
Uttan – raised
1. Ek pad uttanpadasan - Exhale and while inhaling slowly raise the left leg to a 90 degree
angle from the floor. Continue to maintain the asana, breathing normally. In this asana one
leg is at a 90 degree angle to the floor. The upper body should remain relaxed. The leg
should be straight. Pressure is placed on the abdomen and legs here. Efforts should be made
to keep the upper body and face relaxed and the breathing normal. When raising and
lowering the leg the abdominal muscles must be used, not the arms, and the lower back
should be pressed towards the ground with the help of the abdominal muscles. The leg on
the ground should remain relaxed and stay in the same position. To release inhale and while
exhaling slowly lower the leg back to the supine position. Repeat with the right leg.
2. Dwi Pad Uttanpadasan- Exhale and while inhaling slowly raise the legs to a 90 degree angle
from the floor. Continue to maintain the asana, breathing normally. In this asana the legs
are at a 90 degree angle to the floor. The upper body should remain relaxed. The legs and
feet remain together with the legs straight. Pressure is placed on the abdomen and legs
here. Efforts should be made to keep the upper body and face relaxed and the breathing
normal. When raising and lowering the legs the abdominal muscles must be used, not the
arms, and the lower back should be pressed towards the ground with the help of the
~ 208 ~
abdominal muscles. To release, inhale and while exhaling slowly lower the legs back to the
supine position.
Anatomical focus:
Abdomen, lower back, legs.
Awareness:
Keeping the face, upper body and arms relaxed.
Relaxing the abdomen and legs with efforts.
Do:
 Try and keep the leg straight and steady, toes pointed to the ceiling.
 Try not to raise the shoulders from the ground. The upper body including arms should be as
relaxed as possible.
 The leg on the floor should remain relaxed in the first type.
 Raise the legs slowly, without any jerks.
Don’t:
 Bend the knees.
 Tense the leg on the floor or lift it in the first type.
 Allow the body to tremble.
 Lift the lower back or buttocks from the floor.
Benefits:
 Improves the tone and strength of the abdominal muscles and thigh muscles.
 Contraction of abdominal muscles produces a pressure on the abdominal organs thereby
improving their function.
 Helps in the production of digestive juices and the process of excretion.
 Helps the drainage of deoxygenated blood from the leg region towards the heart under the
influence of the gravitational force.
 Due to only one leg being raised in the first one there is mutually opposing strain in the legs
which gives different stretch to the legs and pelvic region.
 Strengthens the lower back, pelvic and perineal muscles.
 Beneficial for lower back pain due to the strengthening of the abdominal muscles.
 Removes flatulence and constipation.
 Strengthens the hamstrings.
Benefits for Women

 Improves the tone of the muscles and ligaments of the uterus and the pelvic muscles.
 Lower back pain
 Digestive problems

Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
Duration:
This pose is a little difficult to maintain to begin with. To start with it can be held for 5 seconds and
practiced with repetitions. After some time this can be increased to 30 seconds for good benefits.
With practice it can be maintained for up to 3 minutes.
~ 209 ~
If it is difficult to raise the leg straight then the leg can be slightly bent to release the pressure on the
back, however the aim should, ideally, be to be able to raise the leg straight, when comfortable.
If it is difficult to raise the leg to 90 degrees or if there is trembling in the leg then lower the leg
slightly, until a comfortable position has been achieved.
Preparatory poses:
Leg movement 2
Follow up poses:
Dwi Pada Uttanpadasana for Ek Pad Uttanpadasan
Viparit Karni
Sarvangasana

 For caesarian avoid for the first 3 months and then slowly introduce the poses starting with
ek pad uttanpadasan with the leg bent and then straight legs before starting dwi pad
uttanpadasan at 6 months. Remember that if there is any discomfort one should avoid the
pose.
Viparit Karni – Inverted Pose

Viparit – reversed, inverted
Karni/karani – doing, action

Exhale and while inhaling slowly raise both the legs to a 90 degree angle from the floor. Exhaling
raise the waist and the hips from the floor and take the legs backwards over the head. Inhaling place
both hands below the waist for support and straighten the legs, toes pointed to the ceiling. The trunk
of the body should be at a 45 degree angle from the floor. Fix the eyesight on the toes and
~ 210 ~
maintaining the asana, continue normal breathing.
The asana position:

In this asana the upper arms are placed on the floor. The body from the neck to the elbows is kept
straight. The legs are together and the neck is free. The majority of the pressure is being on the
hands, wrists and elbows. The back is at a 45 degree angle and the elbows are close together. The
legs are vertical but slightly tilted over the head if it is difficult.

Inhale and while exhaling slowly lower the legs over the head, bring the arms back to the floor.
Inhaling slowly lower the waist back down to the floor keeping the legs at a 90 degree angle from the
ground. Exhaling slowly lower both legs back to the supine position.
Anatomical focus:
Neck, shoulders, elbows, legs
Awareness:
Remaining balanced.
Normal breathing.
The focus can also be on the movement from the navel to the throat.
Do:
 Keep the legs with toes pointing to the sky.
 The trunk of the body should be kept about at a 45 degree angle from the ground.
 Head straight and eye sight fixed on the toes.
 Make sure that the trunk is raised enough vertically so that the chin can comfortably rest
against the chest.
Don’t:
 Bend the knees.
 Move the neck or overstrain.
 Bring the legs over the head when in the asana position but don’t keep them completely
vertical if it causes tension.
 Raise the head from the floor.
 Tense the legs or point the feet as this contracts the legs and prevents drainage of blood.
Benefits:
 Stagnant blood from the lower regions of the body, i.e. legs and abdomen is drained to the
heart thereby improving the supply of fresh blood to these parts and the whole circulatory
system. Blood supply to the head area i.e. brain, eyes, ears, nose and throat is improved
thereby improving their functioning. Therefore all of the pelvic and abdominal area
circulation, ear, throat and nose ailments are improved.
 The lung capacity is increased as the diaphragm, which is the muscle of respiration, has to
work against gravity in this posture, this helps in the abdominal respiration and is therefore
helpful in the treatment of asthma. Toxins in the respiratory system are drained thereby
improving the respiratory system.
 Prevents and cures varicose veins.
 Detoxification of the body due to improved efficiency of the organs of the body which leads
to youthfulness and anti-ageing effects
 Due to the increased blood flow to the head the mind is tranquilized, stress and
psychological disturbances are removed.
~ 211 ~
 The increased blood flow can be beneficial for those who suffer from headaches, though it
should not be practiced at the time of headache.
 It releases the normal gravitational pressure from the anus muscles which helps with
haemorrhoids.
 The nerves passing through the neck are toned and the neck flexibility is increased.
 The digestive system is greatly improved due to the increase in blood circulation and
drainage of stagnant blood.
 The pranic flow is harmonized, increasing energy and having a positive effect on all the body
systems.
 Balances the breath, ida and pingala.
 Balances the thyroid.
 Increases the circulation to the pituitary and pineal glands.
 Prevents atherosclerosis and restores vascular elasticity and tone.
 Beneficial for memory loss and dementia as well as increasing mental alertness.
 Increases the metabolism when held for longer periods of time, such as 10 - 15 minutes.
 Can be used as a mudra as written in Kriya, Kundalini and Tantric texts.
 Can be used instead of Sarvangasana, especially when one wants to put less stress on the
neck.
Benefits for Women

 Thyroid disorders
 Asthma
 Headache
 Haemorrhoids
 Varicose veins
 Prevention of cough and colds
 Diabetes
 Memory loss and dementia
 Atherosclerosis
 Constipation
 Obesity

Should not be performed by people suffering from high blood pressure, heart conditions or brain
diseases.Should be avoided during menstruation and pregnancy.Should be avoided if suffering from
an enlarged thyroid, spleen or liver as well as cervical spondylitis, slipped disc, headache and weak
blood vessels in the eyes.
Duration:
This asana is difficult in the beginning especially for women with heavy hips and men with big bellies.
This asana should be maintained for 2 minutes after sufficient practice to get the desired results.
After practice for some time it can be increased to 5-10 mins daily, even up to 30 mins daily but this
is under the guidance of a yoga expert.
~ 212 ~
 One may need a folded blanket under the neck, shoulders and elbows for support.
 For some beginners it may be difficult to raise the legs straight. If so then one can bend the
knees a little while taking the position and then straighten out the legs.
 This asana will be different for everyone due to body proportions and individual differences
in weight distribution. This position takes more abdominal strength than spinal muscle
strength. It is a good position to practice coming in and out of if you want to develop more
control over the abdominal muscles. For women it can be a more difficult pose to hold due
to the greater proportion of weight in the lower body. It can also be more difficult for those
with very flexible backs as the abdominal muscles have to work harder.
Preparatory poses:
Dwi Pada Uttanpadasana
Follow up poses:
Sarvangasana
Ashwini Mudra
Halasana
Vistrut Pada Halasana
Karnapeedanasana
Matsyasana
Chakrasana

 Slowly build up to this position carefully using a wall to come in and out until the body is
strong enough.
 For caesarian avoid for the first 3 months and then slowly introduce the pose using the wall
until 6 months. Remember that if there is any discomfort one should avoid the pose.
~ 213 ~
Additional Post Natal Practices
 Agnisar Dhouti – Fire Breath

 Uddiyan Bandha – Abdominal Lock
Agnisar Dhouti – Fire Breath
Stand erect with a distance of 1 to 1.5 ft in between both the feet. Inhale. Bend the legs, place both
the hands on the knees and exhale. The pressure of the shoulders should come onto the knees
through both the hands. After exhaling completely contract the abdomen and bring it inwards,
towards the spine. Immediately release the abdomen and continue the contraction and expansion in
a rapid manner until you feel that you need to inhale. Stop the process and gradually inhale as you
stand up, raising the arms upward and then exhaling lower the arms. This is one round. After
completing as many rounds as desired lie down in shavasan and give a gentle clockwise massage to
the abdomen.
Benefits
 Increases the circulation of blood to the digestive organs
 Removes impurities and improves the efficiency of all the organs.
 Digestion is improved and the agni or digestive fire is lit.
 The appetite is stimulated
 Removes digestive troubles
 Massages and strengthens the abdomen
 Increases prana in general and stimulates all 5 pranas in the body.
 Removes tiredness and depression.
 Helps remove fats
 The pancreas is given a good massage which helps with insulin production and therefore
diabetes.
 Massages bladder

The movement of the stomach should not be jerky but should be done rhythmically. Avoid if there
has been any abdominal surgery, high blood pressure, heart disease, ulcers, diarrhoea,
menstruation, hernia, pregnancy and acidity. Always practice on an empty stomach and if possible,
empty bladder and bowels.

 This can be started after 6 weeks for a natural delivery without complications.
~ 214 ~
 Slowly build up with this practice very carefully. Just doing a few repetitions to begin with
and listening to the body. The repetitions should be very gentle. After 3 months one can
follow regular agnisar.
 If there was tearing be especially careful with gentle movements.
 For caesarian avoid for the first 6 months and then slowly introduce the practice carefully.
Duration
3-4 rounds can be practiced, slowly increasing the amount of repetitions per round. 100 strokes per
practice is a good amount to aim for, after some time.
Introduction
This bandha involves the movement of the muscles of the abdomen and especially the muscles of
the diaphragm. Hatha Yoga assigns a special importance to Uddiyan Bandha andthe study of
pranayam is not complete without studying this bandha. While performing this bandha the muscles
of the diaphragm are pulled in an upward direction; hence this bandh is termed as Uddiyan Bandha.
This bandha is also useful for awakening of Kundalini Shakti which is another reason the name is
there, for raising the energy upward.
The bandha involves the action of the muscles of the abdomen and hence it may be performed while
in a standing pose or sitting pose. The bandha can also be performed in Padmasan, Siddhasan,
Vajrasan or any other meditative asana. However for best results, and especially when learning, it is
best to perform the bandha in a standing position.
Practicing the Bandha

Stand with a distance of 1 to 1.5 feet between the legs.
Bend the knees as if one is about to sit in a chair and place the palms
firmly on the knees. The pressure should be on the hands so that the
abdomen can relax.
Bend the shoulders a little towards the front and the neck slightly
downward.
Inhale deeply and then exhale either through the nose or
mouth.While exhaling, try to pull the muscles of the abdomen inwards.
Lift up the ribs a little bit and pull the muscles from within with a gentle
push towards the upward direction. The muscles of the abdomen must be
relaxed at this time, so that they can be pushed up. This results in the
muscles of the diaphragm being pushed upwards and a vaccum created. This is the final
stage of Uddiyan Bandha.
Try to remain firmly in this pose for as long as one can hold the breath out comfortably.
When one needs to inhale slowly release the bandha by relaxing the muscles of the
abdomen so that they are slowly released back to the normal position. The diaphragm will
also be released back to its normal position.
Relax the strain in the shoulders and neck area and start inhaling gradually.
After inhaling completely, bring the arms by the side and straighten the legs.
Optional but strongly recommended – after completion of uddiyan bandha lie in shavasan
and very gently press the abdomen, in the direction of the large intestine. This helps to relax
the abdomen.
Variation – when releasing the bandha one may inhale, raising the arms up over the head and
exhaling lowering the arms down. This can be helpful if there is any tension in the neck.
~ 215 ~
Anatomical focus
Abdomen being pulled in and up
Awareness
Abdomen, external breath retention, relaxation, stillness
Do
 Try to relax as much as possible to hold the bandha longer
Don't
 Have any strain
 Hold so long that there is tension in the throat, resulting in coughing
Benefits
 The muscles of the diaphragm get well exercised and this movement therefore helps
improve breathing.
 The organs in the abdomen develop a negative pressure. Due to this pressure, the blood
supply to these organs is improved. The difference between the negative pressure during
this bandh and the normal pressures resumed after relaxation increases friction on the
internal organs such as the stomach, small intestines, liver and pancreas thereby improving
their efficiency. This also results in improving the secretion of the digestive juices, improving
the digestive function.
 It is stated in various ancient texts that apart from these benefits, the bandh is also useful
for spiritual progress and awakening of Kundalini power.
 It is very important for practice this bandha independently as a preparation for tribandha
and pranayama.
 Stimulates the digestive fire
 Tones the adrenal glands.
 Removes fatigue and lethargy.
 Helps bring one out of depression
 Gives mental and physical relaxation and peace.
 Improves blood supply throughout the whole torso
 Reverses the flow of apana and prana, causing union with samana and maipur chakra
activation.
 Stimulation of manipur chakra, the energy distribution centre, creates more energy in the
body.
 Tones urinary and excretory systems.
 Removes impurities and improves the efficiency of all the organs.
 The appetite is stimulated
 Removes digestive troubles
 Stimulates all 5 pranas in the body.
 Helps remove fats
 The pancreas is given a good massage which helps with insulin production and therefore
diabetes.
 Massages bladder
Benefits for Women

 Regulates the menstrual cycle.
~ 216 ~
Therapeutic Applications
 Diabetes
 Low appetite
 Weight loss
 Poor digestion and malabsorption
 Flatulence
 Depression, stress and anxiety

Avoid if there has been any abdominal surgery, high blood pressure, heart disease, ulcers, diarrhoea,
menstruation, hernia, intracranial pressure, glaucoma, pregnancy or acidity. Always practice on an
empty stomach and if possible, empty bladder and bowels.

 This can be started after 6 weeks for a natural delivery without complications.
 The simplified version of uddiyan bandha laying down and with a gentle pulling in of the
belly with normal breath can be started straight away for natural delivery.
 Slowly build up with this practice very carefully, only pulling in gently and without strain.
Only hold for a very short time to start and gradually increase.
 After 3 months one can practice as per normal.
 If there was tearing be especially careful.
 For caesarian avoid for the first 6 months and then slowly introduce the practice carefully.
Duration
Aim for 3-5 rounds, holding for as long as is comfortable.
Variations & Tips

 Sometimes making a false inhalation by trying to expand the chest as if one is breathing in
uddiyan bandha can help improve the bandha as it helps to pull the diaphragm upwards.
Preparatory Poses
Agnisar Dhouti
Follow Up Poses
Tribandha and pranayam
References in the ancient texts
The third chapter in the Hatha Yoga Pradipika describes ten mudras. Uddiyan bandh has been
described as one of the mudras. The writer of Hatha Yoga Pradipika explains why this mudra is
termed as Uddiyan bandha as follows :
Badhho yen sushumnayam pranastuddiyate yatah |

Tasmaduddiyanakhyoyam yogibhihi samudahrutah||3-55
Meaning –
The prana in the body is raised due to the performance of this bandha, hence this bandha is termed
as Uddiyan bandha.
~ 217 ~
The action of this bandh is described below :
Udare paschimam tanam nabherudhwaram cha karayet

Uddiyano hyasou bandho mrityumatang kesari || 3-57
Meaning –
The abdomen is to be pulled (stretched) inwards and the navel upwards. This process is known as
Uddiyan bandha. This action is like a lion killing an elephant which represents death. Nowhere in the
process is it described that the bandha is to be performed after exhalation. This part was taught as a
matter of master–disciple tradition and hence perhaps not explained in detail in the shloka.
The effects of this bandh have been described below:
Uddiyanam tu sahajam gurunam kathitam sada |

Abhyasetsatatam yastu vruddhopi tarunayate || 3-58
Meaning –
If the bandha is practised constantly and regularly as taught by the Guru, even an old man can be
reverted into a young one. The effects have been a bit exaggerated however the hidden meaning is
to be understood. The bandha causes certain beneficial effects on the body, which in turn result in a
youth like state of the body, full of enthusiasm.
The next shloka describes:
Nabherurdhwamadhaschapi tanam kuryatprayatnatah |

Shanmasbhyasenmrutyum jayatyeva na samshayah || 3-59
Meaning –
If a sadhaka practices stretching the navel, the portion below the navel and the upper part of the
abdomen towards the back and upward direction regularly for a period of six months, there is no
doubt that he can win over death. This description is also a bit exaggerated however the logic behind
it must be understood. We should not blindly believe that practising this bandah for six months will
win over the death, but we should still practice this bandha regularly so that its beneficial effects on
the body will result in increasing our life span. A shloka after this describes that the study of this
bandha results in leading the sadhaka easily onto the path of mukti (liberation).
~ 218 ~
Yoga and Motherhood – The First Year
Before you were conceived I wanted you

Before you were born I loved you
Before you were here an hour I would die for you
This is the miracle of Mother’s Love
I read this quote from Maureen Hawkins the other day and thought that yes, this is so true. Many
people I know who do not have children question why to have them. They hear about the sleepless
nights, the crying, about having no time even to take a shower. They do not yet understand this
incredible love and joy that a mother feels, that allows us to forget all the difficult or challenging
days. That allows us to cherish our time with our child or children and be grateful that we could have
the chance to conceive and birth a baby.
Motherhood is tough. I never really understood it until the time came. It’s a 24 hour job, but, it’s also
the most amazing and wonderful job in the world. The first year of being a mother is life changing.
Let’s look at some aspects of motherhood and how yoga can be beneficial.
In the first few months it seems like all we do is breastfeed but later it changes, especially after 6
months, when the baby may start eating food. Some women find it easy and love to breastfeed,
whilst others find it difficult or uncomfortable. Breastfeeding, or not, can bring up many emotions.
For those women who cannot breastfeed due to difficulties it can cause a lot of negative emotions
towards oneself or the baby. One can feel guilty, angry, sad, depressed or even feel unconnected
towards their baby. Yoga practices of meditation, yoga nidra and pranayama can help her to
overcome these emotions. Yoga also helps reduce stress which can reduce milk production.
When breastfeeding one can practice yoga. Deep breathing, om chanting and relaxation can be done
in any position but asanas can also be practiced in certain positions. If one is feeding lying on the
side then many versions of Anantasan – Lord Vishnu Pose can be practiced. If one feeds lying on
their back then Pawanmuktasan – Gas Release Pose, Uttanpadasan – Raised Leg Pose, Tadagasan –
Pond Pose and Cycling can be done. Remember the breastfeeding counter poses, such as
gomukhasan, cow face pose, arm and shoulder movements to improve posture and keep the back
and shoulders relaxed.
Sleep can become a bit of an obsession for some mothers. Sleep for the baby and sleep for
themselves. Yoga nidra can help recharge, giving the equivalent of a few hours of sleep. Simple yogic
movements can help to reenergise and give focus. Kapalbhati and Agnisar will create more energy
and motivation.
Some women find their body returns to its pre-pregnancy state very fast, whilst others find that it
takes much longer. It’s important to be gentle on oneself and not have too many expectations but at
the same time try to fit in some exercise, eat well, get enough sleep and do yoga when one can. To
help lose weight and maintain good health surya namaskar, sun salutations, are very helpful. They
can be done slowly as yoga and fast as exercise. A few rounds can easily be fit into the day, even if
one only has five minutes. Kapalbhati, Agnisar and Uddiyan bandha will all help improve metabolism,
give energy and reduce fat around the belly. Standing poses, especially holding the baby can help
tone up the body and inversions will improve metabolism.
Relationships in the first year of motherhood can become a little strained. Before the baby one may
have a busy social life with their friends and partner but when the baby comes they may turn into a
bit of a hermit and when they do have time they may just want to sleep and relax. Friends without
~ 219 ~
children may find it hard to relate and even the father may feel a little left out when suddenly the
baby is the centre of attention. Some mothers just feel so exhausted in the first year that they just
do not have time or energy for anything but the essentials. It’s important to try and have a little time
out occasionally, even incorporating things to do with the baby and friends such as going for walks
or going to a mums and bubs yoga class. Try not to put too many expectations on oneself,
remembering that being a mum is already a full time job and that you don’t need to do as many
things as you were before, but at the same time let others look after the baby for certain periods of
time as well such as the father and grandparents. Many times mothers can get a bit obsessive and
not want to leave their baby with anyone, yet it is also important for them to develop bonds with
other family members.
One may also have decided to go back to work. For some women this can be a relief as it can be
quite tiring being at home with a baby and some women just need to be out of the house. Some
women find that they lose their identity without their job so crave being back. On the other side
some women become very upset at having to go back to work, feeling guilty at having to leave their
baby with someone else. Yoga nidra, pranayama, om chanting and meditation can help with
balancing the emotions. Practicing some asanas with the baby, when one is home can benefit both
mother and baby, giving some quality time as well as the benefits of yoga.
Many asanas can be practiced with the baby, depending on the baby’s age and mood. Supine asanas
such as Pawanmuktasan – Gas Release Pose, Cycling, Uttanpadasan - Raised Leg Pose, Ardha
Chakrasan - Half Wheel Pose, Arm, Leg and Knee Movements can be practiced with the baby on the
chest, lying on its back, belly or sitting. Prone position asanas such as Bhujangasan - Cobra can be
practiced next to the baby, especially if the baby is doing tummy time, or incorporating cobra whilst
playing with the baby on the floor. Sitting asanas such as Paschimottanasan – Forward Bend can be
practiced whilst playing with the baby and Ardha Paschimottanasan - Half Forward Bend may be
done whilst readiing a book with baby or playing with toys. Some standing poses can be done
holding the baby in various ways. Be creative!
One of the greatest qualities mothers develop, especially in the first year, is patience. Developing
patience takes time, it is not easy but it is essential if we are to remain calm and relaxed. Developing
the attitude of the witness, the observer can help here, being able to see things through our baby’s
eyes will help one to understand and accept the situation. It will help one to maintain calmness and
prevent anger or irritability. Yoga can help us to be in a relaxed state which will also help us to
remain patient. To be patient we need to be able to accept the situation instead of trying to
manipulate it. It needs awareness, self-control and understanding.
Another challenge that can be there is finding purpose, as if being a mother is not enough! Some
women find that their identity is lost when they are now only in the home. Doing activities outside
the home, joining mothers groups, taking mums and bubs yoga classes and taking time out can help.
Remembering that this is an important time in your baby’s life and that your baby needs you will
also give satisfaction and motivation.
Our expectations of ourselves as mothers should also be looked at. We may expect that we should
always feel happy and content but it is not always like that. Some days may be challenging and we
are just waiting for the time when the baby will go to sleep. Sometimes we may feel we are not good
enough as mothers. During these times try to be the witness, accept and understand that some days
are not perfect but each day is a new day and there is no perfect mother. We may have lots of
expectations of what we are going to get done and then get upset that we cannot complete what we
planned. Babies do not fit around our schedules, we fit around them, some days it seems that we do
not get anything done, but often those are the days when our baby has needed us most. It may be a
~ 220 ~
day when they are teething or just not feeling right. In fact on those days we have done the most
important thing of nurturing, loving and supporting our baby.
The first year of motherhood is a wonderful journey. It is an experience that will change you in so
many ways, it will challenge you on every level – physical, mental and spiritual, it will allow you to
grow and evolve as a person, it will take you to some of the toughest times and it will bring out the
strongest love you have ever felt in your life.
~ 221 ~
Yogic and Naturopathic Treatments for Common Ailments During Pregnancy
*Note what to avoid in the “Important points to remember” section
Abdominal muscle separation – pre/post natally – sit in tadagasan with the head resting on a
pillow. Place the hands over the belly. Breathing out slowly lift you head towards your chest
just before the point where the bulge appears. Slowly lower the head back down. Repeat 5
times twice daily. Posture awareness.
Anxiety – yoga nidra, breathing, esp ujjayi, walking meditation, om chanting, swimming,
chamomile tea, burning essential oils such as lavender and bergamot
Back pain – posture awareness, matsya kreedasan, anantasan, shashankasan, simple open
twists, pelvic rotations, shashankasan, massage, baths, gentle swimming
Breathlessness – chest opening asanas, natural, viloma and deep breathing, om chanting
Bleeding – see the doctor but in the meantime practice yoga nidra and deep breathing
Breech baby – kandharasan, pawanmuktasan, yoga nidra, acupuncture, acupressure
Carpal Tunnel Syndrome – Shoulder and wrist movements, massage
Constipation – lagoo shankarprakshalan, squatting asanas, healthy vegetarian diet with lots
of fruit and vegetables, dried prunes, apricots or figs, soaked.
Depression – yoga nidra, chest opening asanas, mantra chanting, burning bergamot essential
oil
Dizziness or Faintness – sitting asanas instead of supine ones, a sniff of peppermint oil
Fatigue – yoga nidra, pranayama, general yoga asanas and movements
Fibroids – breathing and relaxation practices
Gestational Diabetes – avoid sugar and simple carbohydrates, vitamin D supplements,
wholefood diet
Haemorrhoids – pelvic floor exercises in pawanmuktasan, pelvic tilts
Headache – neck and shoulder movements, cold compress with lavender, small meals, eat
dried fruit on waking, cooling breath, drink enough fluids
Heartburn – chest opening asanas, eat small meals, avoid spices and chocolate, banana, milk
and yogurt can be helpful.
High Blood Pressure/Pre-eclampsia – yoga nidra, ujjayi, deep breathing, bhramari, cooling
breath
Incontinence – pelvic floor exercises, ardha chakrasan, kandharasan
Insomnia – before bed practice ujjayi, yoga nidra, deep breathing, bhramari or om chanting.
A full bath or a foot bath can be beneficial, esp with lavender.
Leg Cramps – ankle movements, urdhva mukha shwanasan, variations of vyaghrasan, calf
massage esp before bed, foot or full body bath with epsom salts and lavender, supta
uttanpadasan
Low Blood Pressure – rescue remedy, gentle yogic movements
Nausea & Vomiting – vaman, cooling breath, dry crackers, peppermint, chamomile or ginger
tea, nausea bracelets.
Oedema/Fluid Retention – gentle yogic movements, supta uttanpadasan
Obesity – general yoga, proper balanced diet, regular exercise, eating awareness
Palpitations – ujjayi, yoga nidra, deep breathing, cooling breath
Pelvic or pubic pain – gomukhasan, relaxation
Poor blood circulation - gentle yogic movements, especially of extremities
Restless Legs - ankle movements, urdhva mukha shwanasan, variations of vyaghrasan, calf
massage esp before bed, foot or full body bath with epsom salts and lavender, supta
uttanpadasan
Rib pain – right angle pose, chest opening asanas and movements
~ 222 ~
Sacroiliac pain – shashankasan, ardha pawanmuktasan with other leg bent and foot placed
on ground.
Sciatica/slipped disc – posture awareness, matsya kreedasan, anantasan, shashankasan,
simple open twists, pelvic rotations
Stretch marks – massage with oil, esp mandarin or lavender (1% dilution)
Vaginal prolapse – pelvic floor exercises, post natal sarvangasan
~ 223 ~
Index of Yogic Practices
Agnisar Dhouti – Fire Breath 214

Akarna Dhanurasan – Bow and Arrow Pose 94
Anantasan – Lord Vishnu Pose 27
Antar Mouna 147-149
Anulom Vilom – Alternate Nostril Breathing 136
Ardha Bujangasan – Half Cobra Pose 50
Ardha Chakrasan – Half Wheel Pose 29
Ardha Matsyendrasan – Half Spinal Twist 185
Ardha Paschimottanasan – Half Forward Bend 187
Ardha Paschimottanasan – Half Forward Bend 51
Ardha Shalabhasan – Half Locust 190
Asanas 21-127
Asanas in Sitting Position 48-92
Asanas in Standing Position 93-127
Asanas in Supine Position 26-48
Ashwini Mudra 130
Baby Connection Meditation 153
Baby Pose 41
Baby Prana Movement 95
Basic Abdominal Breathing 134
Bhairava Mudra – Shiva Gesture 130
Birth Meditation 154
Brahmari – Humming Bee Breath 137
Breath Awareness 151
Breath Walking 153
Chair Pose and Variations 96
Chakki Chalan – Grinding the Mill 52
Chandrasana – Moon Pose 30
Chanting 141, 142
Cleansing Techniques 143-146
Cooling Breath 138
Deep Breathing 134
Dhyana Mudra – Meditation Gesture 130
Ek Pad Hastasan – One Arm to Leg Forward Bend 53
Ek Pad Hastasan – One Leg Forward Bend 97
Ek Pad Uttanpadasan – One Leg Raised Pose 31
Ek Pad Vrikshasan – One Leg Tree Pose 98
Fast Breathing 139
Garudasan – Eagle Pose 99
Gatyamak Meru Vakrasan – Dynamic Spinal Twist 54
Gomukhasan – Cow Faced Pose 55
Gulpha Sanchalan – Ankle Movements 56
Hanumantasan – Lord Hanuman Pose 57
Hasta Sanchalan – Arm Movements 32
Honouring Oneself Meditation 153
~ 224 ~
Horse Pose and Variations 102
Hridaya Mudra – Heart Gesture 130
Jal Neti 144
Janu Chakra – Knee Rotation 58
Janu Naman – Knee Bending 59
Janu Sanchalan – Knee Movements 34
Janu Sanchalan – Leg Movements 60
Janufalak Akarshan – Kneecap Contraction 58
Jnana Mudra – Knowledge Gesture 131
Kandharasan – Shoulder Pose/Bridge Pose 37
Kantha Sanchalan – Neck Movements 61
Kappotasan – Pigeon Pose and Variations 62
Kati Chakrasan – Waist Rotating Pose 101
Kaya Sthairyam – Body Steadiness 151
Lagoo Shankaprakshalan – Partial Master Cleanse 146
Manibandha Sanchalan – Wrist Movements 64
Mantra Meditation 152
Marjariasan – Cat Pose 65
Matsya Kreedasan – Flapping Fish Pose 38
Meditation and Visualization Practices 147-154
Mudras for Pregnancy 130, 131
Mushtika Bandha – Hand Clenching 67
Namaskarasan – Salutation Pose 67
Natarajasan – Dancing Shiva Pose 103
Nature Awareness and Nature Walking 152
Needle and Thread Pose 68
Om Walking 152
Pada Sanchalan – Leg Movements 39
Padmasan, Ardha Padmasan – Lotus and Half Lotus Pose 69
Parighasan – Gate Pose and Variation 70
Parivarta Trikonasan – Inverted Triangle Pose 104
Parshwadandasan – Back Bending in Standing 105
Parvatasan – Mountain Pose 71
Paschimottanasan - Forward Bend 192
Patangasan – Kite Pose 106
Pawanmuktasan – Gas Release Pose & Sulabh Pawanmuktasan – Easy Gas Release Pose 194
Pawanmuktasan – Gas Release Pose 40
Pelvic Floor Exercises 128
Pelvic Rotations 107
Pelvic Tilts 42
Pelvic Tilts against the Wall 108
Post Natal Timetables 177-183
Post Natal Yoga 174-217
Prana Invocation 131
Prana Mudra – Energy Gesture 131
Pranayama 133-140
Pre Natal Timetables 160-168
~ 225 ~
Rajju Karshansan – Pulling the Rope 72
Reclining Warrior Pose 109
Relaxation 155-159
Right Angle Stretch against the Wall 110
Rocking the Baby Movement 72
Sahajahasta Bhujangasan - Easy Cobra Pose 197
Saithalyasan and Variations 73
Sankalpa 10
Sarvangasan – Shoulder Stand 199
Shalabhasan – Full Locust 202
Shashankasan – Hare pose 204
Shashankasan – Hare Pose and Variations 75
Sheetali 138
Shroni Chakra -Hip Rotation 76
Siddhasan – Perfect Pose 80
Silence 150
Sitkari 138
Skandha Sanchalan – Shoulder Movements 77
Sphinx 206
Spiritual Diary 149
Standing Quad Strecth 113
Sukhasan – Cross Leg Position and Twist 79
Sulabh Parivarta Trikonasan – Simple Inverted Triangle Pose 114
Sulabh Trikonasan – Simple Triangle Pose 115
Sulabh Veerasan – Simple Warrior Pose 116
Supta Pawanmuktasan – Reclining Gas Release Pose 43
Supta Titaliasan – Reclining Butterfly Pose 45
Supta Ugrasan – Reclining Ferocious Pose 44
Supta Uttanpadasan – Reclining Raised Legs Pose 46
Supta Vajrasan – Reclining Thunderbolt Pose 46
Surya Namaskar – Sun Salutation 22
SWAN 150
Swastikasan – Auspicious Pose 81
Swimming Meditation 152
Tadagasan – Pond Pose 47
Tadasan – Palm Tree Pose 117
Tiryak Dandasan – Side Bending Pose 118
Tiryak Tadasan – Swaying Palm Tree Pose 118
Titaliasan, Ardha Titaliasan – Butterfly and Half Butterfly Pose 82
Toe Bending 82
Tratak 143
Trikonasan – Triangle Pose and Variations 120
Uddiyan Bandha – Abdominal Lock 215
Ugrasan – Ferocious Pose and Twist 122
Ugrasan – Ferocious Pose and Variations 83
Ujjayi – Victorious Breath 136
Urdhva Mukha Shvanasan – Downward Dog Pose and Variations 83
~ 226 ~
Ushtrasan – Camel Pose 85
Utkatasan – Toe Balancing Pose 86
Uttanasan – Squat and Rise Pose 122
Uttanpadasan - Raised Leg Pose 208
Vajrasan – Thunderbolt Pose 87
Vakrasan Type 1 – Twisted Pose and Variations 89
Vaman Bhouti – Stomach Cleansing 145
Vayu Nishkasan – Wind Releasing Pose 123
Veerabhadrasab – Gracious Warrior Pose 125
Veerasan – Warrior Pose 124
Veerasan – Warrior Pose and Variations 90
Viloma Breathing – Interrupted Breathing 135
Viparit Karni – Inverted Pose 210
Vrikshasan – Tree Pose 126
Vyghrasan – Tiger Pose and Variations 91
Wall Squat 127
Welcoming Baby Meditation 153
Yoga Nidra 155-159
Yogic and Naturopathic Treatments for Common Ailments 222
Yogic Breathing 134
Yogic Practices for Labour and Birthing 169-170
Yoni Mudra – Womb Gesture 131
~ 227 ~

Pre-Post Natal Yoga Book

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Pre-Post Natal Yoga Book

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Pre & Post Natal Yoga

“The destiny of the world and children is in the hands of intelligent

Emotionally & Spiritually

The most important principle is that there should be no compression, strain or

May this baby be happy

1 to 12 weeks or first 3 months

Main changes and common problems

Important Things to Remember

Specific Focus and Yoga Practices

13 to 28 weeks, 4th to 6th month

Main changes and common problems

Important Things to Remember

It is important to take care that a woman does not overstrain herself

Specific Focus and Yoga Practices

29 to 40 weeks, 6th to 9th month

Main changes and common problems

Important Things to Remember

Specific Focus and Yoga Practices

Precautions & Contra-indications

Anantasan – Lord Vishnu Pose

 From supine position slowly roll to the left side.

Precautions & Contra-indications

Variations & Tips

 If type 1 was comfortable you can move to type 2.

Precautions & Contra-indications

Variations & Tips

Chandrasan – Moon Pose

Precautions & Contra-indications

Variations & Tips

Ek Pad Uttanpadasan – One Leg Raised Pose

Precautions & Contra-indications

Variations & Tips

Hasta Sanchalan - Arm Movements – 1, 2, 3

Precautions & Contra-indications

Janu Sanchalan – Knee Movements 1, 2, 4, 5, 6, 7

1. Bent leg pressed to thigh

Precautions & Contra-indications

Variations & Tips

Precautions & Contra-indications

Variations & Tips

Precautions & Contra-indications

Variations & Tips

Precautions & Contra-indications

Variations & Tips

Pawanmuktasan– Gas Release Pose

Precautions & Contra-indications

Variations & Tips

Precautions & Contra-indications

Variations & Tips

Shavasan – Corpse Pose and Side Shavasan

Precautions & Contra-indications

Variations & Tips

Supta Pawanmuktasan – Reclining Gas Release Pose

Precautions & Contra-indications

Variations & Tips

Supta Ugrasan – Reclining Ferocious Pose

Variations & Tips

Supta Titaliasan – Reclining Butterfly Pose

Precautions & Contra-indications

Variations & Tips

Precautions & Contra-indications

Variations & Tips

Supta Vajrasan – Reclining Thunderbolt

Precautions & Contra-indications