Titliasana – Butterfly Pose, Yoga for Women, Exercise for During Pregnancy – English

Yoga For Women
The first three months of the pregnancy are very important. This is the period when expectant mothers have to take care of themselves the most. Before you begin to practise asanas, it is important that you start with a few warm-up exercises.
Neck rotation: Rotate your neck in a complete circle a few times and repeat in the other direction.
Shoulder rotation: Place your fingers on your shoulder and rotate your shoulders completely. Then, rotate in the other direction.
Stand straight with feet together.
Raise your hands, interlock your fingers and turn your palm upwards.
Rise on your toes.
Focus on a particular point for balance.
Sit on the floor with your feet stretched out.
Bend the right leg and place the right foot on the left thigh.
Place the right hand on top of the bent knee and gently push it down to the floor. Repeat this ten times and do the same using the other leg.
Do not force the movement.
Sit on the floor with your feet stretched out.
Bend the knees and bring the soles of the feet together, keeping the heels close to the body.
Gently bounce the knees up and down using your hands to push them down. Try to touch knees to the ground.
Practise 30 to 50 times.

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