Tadasana – Mountain Pose
It is a simple yoga pose that stretches your entire body.
Stand straight with your feet together, arms resting along your sides. Keep your spine straight, tucking the tailbone. Do not suck your abdominal muscles into your ribcage during pregnancy. Relax your abdominal muscles. Keep your thighs and knees active, squeezing the muscles of your buttocks moderately. Inhale and swing your arms over your head, joining your palms. If you are stable here, slightly tilt your head backward and gaze at your fingertips, stretching your entire body.
Hold the posture, breathing deeply and slowly, for 7 breaths. Exhale and slowly come back to starting position.
A balancing posture, it also works towards opening your hips and pelvis, preparing your body for the labor.
Keep your feet separated after you complete Triangle Pose. Bend your right leg at knee, stacking your right knee over the right ankle. Let the left foot remain firmly on the floor. Square your hips so that they are in the same direction as your right toes. Inhale and as you exhale, extend your left leg slightly backward to bring your pelvis and hips closer to the floor. Hold the posture, joining your palms at heart center, for seven deep breaths.
Inhale and straighten your right leg. Repeat on the other side.
In the classical tree pose, you rest the sole of one feet on the inner thigh of the balancing foot. However, since this is slightly challenging during pregnancy, you can rest the sole of your feet on the ankle of the balancing feet. Rest your back slightly against a wall.
Once you complete Tadasana, rest the sole of your right feet on your left ankle. Let the toes of your right feet rest on the floor next to your left feet. Join your palms at heart center. Close your eyes and hold the posture for 7 deep breaths. Open your eyes, exhale, and release the posture. Repeat on the other side.
Keep your feet separated hip-width apart after completing Virabhadrasana 1. Inhale and as you exhale, squat completely. Join your hands at heart center, pushing your knees out with your elbows. Push your chest slightly forward, gaze in front you, and hold the posture for seven deep breaths.