| Pregnant yoga students will find routines really | | | | minute. |
| beneficial, but they need to be careful about the way | | | | 3. Sit down on the floor, propping your body with both |
| in which they perform the exercises. The first weeks | | | | hands. Inhale and raise your right leg. Exhale and place |
| of pregnancy are not the best time to get into yoga | | | | your hand on the floor. Do the same exercise for your |
| asanas. If presently going through the 8 to 13 week of | | | | right leg. Duration for this exercise: between 1 and 3 |
| your pregnancy, it is better to avoid yoga practice. | | | | minutes. |
| Don't try asanas in which you need to hold your | | | | 4. Sit down on the floor again, making sure that your |
| breath. In addition, abstain from practicing yoga when | | | | heels touch one another. Then, hold both feet with |
| you are tired: you have to stay focused during | | | | hands for one minute or so. Do circular movements to |
| practice. | | | | the right and left. Slowly raise both knees as to make |
| If you attend yoga classes, you need to inform your | | | | them relax. Perform the exercise for 1 to 3 minutes. |
| instructor about your condition (naturally, that's | | | | 5. Sit down on the floor again. Inhale and try to |
| redundant for prenatal yoga). Below is a series of | | | | straighten your back. Exhale and relax it, bending |
| exercises that will help you get a feel of what prenatal | | | | upwards. Perform the exercise for 1 to 3 minutes |
| yoga is about. When you are pregnant, yoga practice | | | | 6. Squat, with both legs wide open. Stay in this position |
| will help you get relaxed and enjoy a smooth | | | | up to three minutes. |
| pregnancy. You have to make sure that you're | | | | 7. Sit down on the floor and begin to slowly make |
| performing the exercises in the right manner. | | | | circular movements with your head - first to the left |
| Yoga exercises | | | | and then to the right. The duration for this exercise is 1 |
| 1. Lift hands above your head, taking it in your palms. | | | | to 3 minutes. |
| Then inhale and slightly bend your torso backwards. | | | | 8. Lie down sideways on the floor. Bend the leg you lie |
| Exhale and gently bend your body in upward direction. | | | | on a bit. Use a pillow to support your head. Inhale and |
| The duration of this exercise is between 1 and 3 | | | | lift your other foot. Exhale and put it down. The |
| minutes. | | | | duration for this exercise is between 1 and 3 minutes |
| 2. Exhale and sit on top of your heels. Place both | | | | for each leg. |
| hands on the pelvis. Duration of this exercise: one | | | | 9. Lie down on one side and relax. |