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  • Vriksham ExerciseHandout

    Uploaded by

    prathaa1995
    1 views1 page
    The exercise session will include breathing exercises, warm up exercises, tailored sitting poses, breast and foot exercises while lying down, poses on all fours, vajrasanam pose, standing poses, rounds on hands and knees, and exercises using a birth ball. Specific exercises mentioned are various breathing techniques, neck and hip rotations, pelvic tilts, leg lifts, twists, cat stretches, lunges, squats, pelvic rocks, and Kegel exercises. Participants are directed to Instagram accounts for diet and pregnancy advice.

    Original Description:

    Pregnancy exercise

    Original Title

    Vriksham_ExerciseHandout

    Copyright

    © © All Rights Reserved

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    The exercise session will include breathing exercises, warm up exercises, tailored sitting poses, breast and foot exercises while lying down, poses on all fours, vajrasanam pose, standing poses, rounds on hands and knees, and exercises using a birth ball. Specific exercises mentioned are various breathing techniques, neck and hip rotations, pelvic tilts, leg lifts, twists, cat stretches, lunges, squats, pelvic rocks, and Kegel exercises. Participants are directed to Instagram accounts for diet and pregnancy advice.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    1 views1 page

    Vriksham ExerciseHandout

    Uploaded by

    prathaa1995
    The exercise session will include breathing exercises, warm up exercises, tailored sitting poses, breast and foot exercises while lying down, poses on all fours, vajrasanam pose, standing poses, rounds on hands and knees, and exercises using a birth ball. Specific exercises mentioned are various breathing techniques, neck and hip rotations, pelvic tilts, leg lifts, twists, cat stretches, lunges, squats, pelvic rocks, and Kegel exercises. Participants are directed to Instagram accounts for diet and pregnancy advice.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Exercises that will be

    taught in the session


    Breathing:
    Alternative nostril / humming/ worship hands up position/ hands on ears/ hands back of head/ worship
    position backward
    Warm up
    Tailored sitting:
    Neck rotation / hip rotation/ forward and backward/ inhale up exhale down/butterfly/
    Breast exercise:
    Pressing
    Foot exercises:
    Ankle and foot rotation/ Point and flex/ Feet inward and outward
    Lying down: (on back)
    Pelvic clock/ pelvic rise/ lift one leg at a time/ side waist twist/ (on side)side leg rise/ abductors/ pulling leg
    back stretch
    Baby position
    All fours:
    Cat stretch/ leg out stretch/ leg up stretch/ rocking hip
    Vajrasanam:
    Breathing/ hooking/ over head arm side stretch/ INDIAN TOILET SQUAT
    Standing:
    Pelvic rocking/ standing on toes ,fingers interlocked and stretching/ box squats/ cross- leg forward bend
    then sideways half squats/ lunges Pulses using weights or water bottle(using shoulder joint):hands up/
    forward/ backward/ down
    Rounds:
    Catwalk/ duck walk/ toes/ heels
    Birth ball:
    Front back/ side to side/ rotation
    Kegels:
    Inhale relax, exhale lift(30 counts)/ Blow out and pull(60 counts)
    for diet check #healthyfoodchoicebyanu on instagram

    for faq check #pregnancyfactsbyanu on instagram

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