1. Ardha Titali Asan (Half Butterfly)
How to do?
Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.
Benefits
It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.
2. Poorna Titali Asan (Full Butterfly)
How to do?
Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands. Gently bounce the knees up and down, using the elbows as levers to press the legs down.
Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.
Benefits
Tension from inner thigh muscles is relieved. Removes tiredness from legs.
3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose)
How to do?
Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor. While breathing out lower the legs towards the right, trying to touch the knees on the floor.
At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.
Benefits
Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.
4. Ankle Crank
How to do?
Bend the right leg up and place the foot overhanging the left knee. Hold the right toes with the left hand. Steady the right ankle with the the right hand. Crank the right ankle around in a large circle, exploring to the very perimeters of movement. Do 10 rotations in each direction and then 10 rotations in each direction with the other ankle
Benefits
Good for stiffness and poor circulation in the feet. Helps extend setting time in meditation postures.
Pregnancy Advice
Specially useful in case of edema, cramping, post epidural numbness in the feet and legs.
5. Shoulder Rotation
How to do?
Place the right fingertips up on the right shoulder. Slowly rotate the arm and shoulder joint around as if drawing a large circle with the tip of the elbow.
Extend the movement to rotate fully into the shoulder joint. Do 5 times one way and then reverse the direction for 5 circles. Repeated on the left side.
Raise the arms up, fingers on both shoulders. Slowly rotate both arms together in large circles. Try to stretch the elbows as far back as possible, and try to touch them together at the front. Go 5 times in one direction and then 5 times reverse.
Breath Inhale when opening the chest as the elbows go backwards, exhale when the elbows move towards touching at the front.
Benefits
Improves circulation and flexibility in the shoulders and upper back. Releases tensions from around the heart and lungs. Encourages better breathing. Especially effective for release of neck tension if followed by the neck series.
Third Trimester Neck Series
1. Forwards and Backwards
From a straight position (a), slowly bend the head forward (b), chin towards the chest (c), then back to the beginning at (a) this is one round. Do 5 rounds.
Breathe out as you lower the head forwards or to the rear, breathe in as you raise it to the center.
2. Turning Side to Side
From a central position (a), slowly turn the head to the right (b), back to center (a), over to the left (c), and back to center at (a). This is one round. Do 5 rounds.
Breathe out as you turn the head to the side, breathe in as you center it.
Try not to turn the shoulders or upper body at all.
3. Tilting Side to Side
From a central position (a), slowly tilt the head, right ear towards the right shoulder (b), back to the center (a), then left ear towards the left shoulder (c), then back to (a). This is one round. Do 5 rounds.
Breathe out as you tilt the head side-ways, breathe in as you raise it to the center.
Don’t turn the head at all – make the movement a pure side stretch.
4. Full neck Rotation
Note: Some people find Full Neck Rotations are painful in certain positions. They should not do it.
Starting with the chin down on the chest at (a), Very Slowly roll the head around to the right side, ear towards right shoulder (b), continue around to the back
(c) then over towards the left shoulder (d), and down to the front again at (e). This is one roll.
Do 5 rolls in that direction then 5 in the reverse direction.
Breathe in for the first half-roll to the back position, and breathe out for the second half-roll to the front position.
For mothers-to-be, practice throughout pregnancy and post-nasally as this exercise helps to stimulate proper function of the mammary glands.
Lie on stomach with fingers interlocked under the head. Bend the left leg sideways and bring the left knee close to the ribs.
Kneel on the floor. Bring big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet with heels touching the side of the hips. Place hands on knees, palms down. Back and head should be straight , but not tense.
Stand with feet together and arms on the sides. Cross hands in front of body. Inhale and slowly raise arms over the head, keeping them crossed. At same time bend head slightly backward and look up at the hands.
Stand with feet together and arms on the side. Raise arms over the head, interlock fingers and then turn the palms upward. Place hands over the head. Inhale and stretch the arms, shoulders and chest upwards. Raise heels to come up on the toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of the head. Relax for few seconds and repeat whole round 5-10 times.
Stand with the feet about half a meter apart and the arms by the sides. Inhale while raising the arms to shoulder level. Exhale and twist body to left. Bring right hand to left shoulder and wrap left arm around the back. Look over left shoulder. Hold breath for 2 seconds, inhale and return to starting position. Keep feet firmly on ground while twisting. Repeat on other side. Do twisting smoothly without any jerks. Do about 5-10 rounds.
Stand erect on feet about a meter apart, with toes turned out. Interlock fingers of both hands and let them hang loosely in front of the body. Slowly bend knees and lower buttocks. Straighten knees and return to upright position.
Lie on right side with left leg on right leg. Bend right arm. Placing the elbow on the floor. Support head on right palm. Place left arm on left thigh. Raise the left leg as high as possible, slide the left hand to the foot and grasp the big toe. Repeat on other side.
Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands.
Lie on the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor.
Sit in squatting pose with feet flat on the ground and one and a half feet apart. Clasp fingers of hand and place them on the floor between the feet. Straighten the arms and keep them straight throughout the practice. Elbows should be inside the knees. Imagine the action of chopping wood. Raise arms as high as possible, behind the head, stretching the spine upward. Look up towards the hands.
Sit with buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor. This is the starting position. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale, while lowering the head and stretching the spine upward.
Stand with the feet about half a meter apart and the arms by the sides. Inhale while raising the arms to shoulder level. Exhale and twist body to left. Bring right hand to left shoulder and wrap left arm around the back. Look over left shoulder. Hold breath for 2 seconds, inhale and return to starting position. Keep feet firmly on ground while twisting. Repeat on other side. Do twisting smoothly without any jerks. Do about 5-10 rounds.
Stand with feet together and arms on the side. Raise arms over the head, interlock fingers and then turn the palms upward. Place hands over the head. Inhale and stretch the arms, shoulders and chest upwards. Raise heels to come up on the toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of the head. Relax for few seconds and repeat whole round 5-10 times.
Stand erect on feet about a meter apart, with toes turned out. Interlock fingers of both hands and let them hang loosely in front of the body. Slowly bend knees and lower buttocks. Straighten knees and return to upright position.
Lie flat on back. Bend knees, place soles of feet flat on the floor with the heels touching the buttocks. Feet and knees may be hip width apart. Grasp ankles with hands. Raise buttocks and arch back backward.
