Leg Drop pose of Prenatal Yoga

Doing any exercise during pregnancy needs lot of care and caution. The Leg drop pose of prenatal yoga is an exercise which, should be done with due precautions, and after clearance from your gynecologist. This is an ideal exercise that helps you to reduce the stiffness around your hips and legs during pregnancy.

Do learn to do this exercise under the guidance of a yoga tutor and also ask a friend or family member to be around to help you out when you do it.

You start doing it by lying down supine on your back near a wall. Bend your legs from the knees to place your hips at about half a leg’s distance from the wall. Use a Yoga mat or a carpet for you to do this exercise. Before starting to do the following steps, inhale deeply and exhale for a few times, till your body is attuned to this posture and then start with the physical movements.

Ensure that your spine is not curved either to the right or left and stay connected with your hips, back and shoulders on the floor. Come into a loose cross-legged position by placing your right leg over your left ankle. Pause in this position and inhale deeply. As you exhale, lift your right leg up the wall, followed by the left leg. Stabilize your legs in this position and then make the next move.

Press your heels against the wall and reach your toes outwards to give your legs a good stretch. Stiffen the muscles of your left leg, including your glutes, quads and calf muscles. Slowly and purposefully lower the right leg towards the floor sideways. You may drag your right heel along the wall to control the downward movement of your right leg. Do not let your leg drop abruptly to the side. Controlled movement is the essence of success in this exercise.

Place your arms on either side, and move them slightly away, so that they are at an angle of forty five degrees from the torso. Place your palms, flat on the mat so that they help to stabilize your body and give a good foundation to support your leg movements.

When you drop your right leg downwards you need not bring the leg right down to the floor, but lower it as long as you are comfortable doing so. You may keep your right heel pressed against the wall, or even rest your right foot on a yoga block or on a low stool, or a stack of books. Stretch both your legs away from each other in this position.

Pause in this position for some time, and then inhale to again slowly lift your right leg to bring it alongside your left leg. Repeat this movement lowering your left leg instead of your right.

Sources:

Yoga for Pregnant Women : Leg Drop Pose for Prenatal Yoga

http://www.youtube.com/watch?v=caY1Qouz7I4

Inverted Pose for Prenatal Yoga

http://www.ehow.com/video_2351568_inverted-pose-prenatal-yoga.html

Leg Mudra Pose for Prenatal Yoga

http://www.livestrong.com/video/651-leg-mudra-pose-prenatal-yoga/

Leg Drop Pose for Prenatal Yoga

http://pregnancyexercisevideos.info/?p=179