30
EARLY PREGNANCY
1
2
This dynamic standing sequence of stretches, which open out your
chest and loosen your shoulders, is relatively easy to do and can
generate a great sense of fun. All these movements are achieved
by standing with your knees slightly bent to avoid any arching of the
back as you stretch. You can also try these poses while sitting on a
stool or kneeling, as in the Thunderbolt pose (pp.26–27). Enjoy
practicing them whenever you have a free moment in the day.
SHOULDER STRETCHES
Position your feet wide apart and place the
knuckles of your hands at the base of your neck.
Lift your elbows, inhale, and bring your elbows
together in front of your chest. Exhale and push
them back as far as possible. Repeat this
movement several times.
Bring your hands together in Prayer mudra
and position them on top of your head.
Push your elbows back. If this is easy for
you, alternately lift each elbow in a rhythm
that suits you. Make this movement fun,
lighthearted, and full of zest.
BENEFITS
Try this sequence when you feel
tired, since its positive effects may
help lift your mood and energize
you. Shoulder stretches also help to:
Prevent and relieve heartburn.
Maintain a strong posture.
Open up your heart area.
Ease tension in the shoulders.
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31
3
Lean forward from the hips and clasp one wrist
behind your back with your other hand. Keeping your
back straight, extend your arms away from your body.
Bend a little lower and turn your knees out slightly to
create more space as you lift your arms and upper
chest and look up. Repeat, clasping the other wrist.
Breathe deeply
while holding
this balance
Find a balance between
raising your arms and
lifting your upper chest
4
5
Keep your knees bent or, if
you can, straighten your legs.
Relax your arms down, cup
your elbows with your hands,
and stretch your shoulders
down. Breathe deeply. If you
feel dizzy, stand up.
Return to a standing
position, keeping your
knees bent as you loosely
swing your arms from side
to side and gently wrap
them around your body.
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