21 June,2024
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Benefits: Improves spinal flexibility and alleviates back pain. Instructions: Get on all fours with wrists under shoulders and knees under hips. Inhale, arch your back (Cow), and lift your head. Exhale, round your spine (Cat), and tuck your chin to your chest. Repeat several times.
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Benefits: Provides relaxation and gentle stretching for the hips, thighs, and back. Instructions: Kneel on the floor, sit back on your heels, and bend forward, extending your arms in front of you. Rest your forehead on the mat.
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Benefits: Strengthens arms and legs, stretches the back, and improves circulation. Instructions: Start on hands and knees, lift your hips toward the ceiling, forming an inverted V. Keep your feet hip-width apart and bend your knees slightly if needed.
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Benefits: Strengthens legs and opens hips. Instructions: Stand with feet wide apart. Turn your right foot out and your left foot slightly in. Bend your right knee, keeping it over the ankle, and extend your arms out to the sides. Hold and then switch sides.
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Benefits: Strengthens the lower body and opens the hips. Instructions: Stand with feet wide apart and turn your toes out. Bend your knees deeply, keeping them in line with your toes. Hold your arms in a cactus shape.
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Benefits: Opens hips and groin, improves flexibility. Instructions: Sit on the floor with your feet together and knees bent out to the sides. Hold your feet and gently press your knees towards the floor.
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Benefits: Opens the hips and pelvis, strengthens the lower body. Instructions: Stand with feet slightly wider than hip-width apart. Squat down, keeping your heels on the ground, and bring your palms together at your heart center.
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Benefits: Promotes relaxation and reduces stress. Instructions: Lie on your left side with a pillow between your knees for support. Close your eyes and breathe deeply.
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Prenatal yoga can be a wonderful way to stay active, relaxed, and connected during pregnancy. Always practice under the guidance of a certified prenatal yoga instructor to ensure safety and proper technique. Listen to your body and enjoy the journey of nurturing yourself and your baby.
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