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  • Stand straight, raise the arms over the head, interlock the fingers and turn the palms upwards.

  • Raise the heels coming up on the toes. Hold the position for few seconds. Lower the hands

  • and heels while breathing out. Stand straight, fold your left leg and place

  • the sole of your foot along with your inner thigh. Inhale and raise your arms up keeping

  • your palms together. Hold the position for about 10 seconds and exhaling lower your arms

  • and your leg back to the start position. Now repeat the same with the other side.

  • Stand erect with your feet apart. Raise the arms to shoulder level. Bend to the right

  • and place the right hand on the floor behind the right foot. keeping the two arms in line

  • with each other. Hold the posture for a few seconds. Look up. Go back to the starting

  • position and repeat on the other side. Stand straight with feet apart. Raise your

  • arms and place your hands in prayer position. Bend your knees deeply sinking down until

  • your hips are lower than the knees. Push up your elbows to your knees to open up your

  • hips and gently press the side of your knees to your elbows. Hold the position for as long

  • as 30 seconds t 1 minute. Release the pose either sitting back or pushing the back up

  • to standing. Lie on your back and bend the knees. Press

  • the ankles with your hands holding the breath raise your buttocks and arch your back upwards.

  • Raise your chest and navel as high as possible. Pushing your chest up towards the chin. Hold

  • the pose for as long as its comfortable. Exhaling lower your body and release the ankles. Practise

  • 5 to 10 rounds. Sit upright with the legs wide apart. Inhale,

  • raise the arms over the head and forward the hips and move the hands forward between the

  • legs. If possible hold your big toes with index and middle fingers. Hold the pose for

  • 10 to 60 seconds. exhaling raise your arms and go back to the starting position.

  • Come on to the floor on your hands and knees. Inhale while raising the head and repressing

  • the spine so that the back becomes concave. Exhale while lowering the head stretching

  • the spine upwards and pulling the buttocks. The hands should be in line with the knees,

  • the arms and thighs should be perpendicular to the floor. The knees may be slightly separated

  • so that they are well aligned under the hips. Repeat it 5 to 10 rounds.

  • Sit with the soles of your feet together keeping the heels as close to the body as possible.

  • Clutch the feet with both hands. Gently move the knees up and down. Repeat this movement

  • 15 to 20 times. This asana helps to open up the hips and stimulates the reproductive system.

Stand straight, raise the arms over the head, interlock the fingers and turn the palms upwards.

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B1 raise position exhaling inhale repeat pose

Prenatal Yoga For Pregnant Women 2nd & 3rd Trimesters

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    Saba Singh posted on 2015/07/27
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