Legs muscles
Squat
You may do it by the wall to support you or sit on a block.
– step your feet wide and turn your toes out.
– bend your knees and sit your buttock on a cushion or block.
– put your hands together and elbows in touching the knees.
– stay there and hold for 5-10 breath.
1. Bridge pose with block
Performed by placing a block between the knees. While lying your back on the floor, bend your knees. Take a nice breath in and exhale squeeze the block and lift your pelvic off the floor. Breath and hold for 30 seconds. Exhale lower down and repeat.
2. Baddha konasana (bound angle pose)
Bend your knees and bring the soles of your feet together.
Hold your hands on your angles. Take a nice breath in and lift your chest up, draw your pelvic floor up and then exhale relax.
repeat 5 times.
3. Squat
By using a chair to help you practicing this when your tummy is big.
– Stand behind the chair, separate your feet a little wider than your pelvic.
– Turn your toes out, inhale and exhale bend your both knees and lower your body down. Make sure that your knees are pointing towards your toes when they are bent.
– inhale extend your knees and come up, repeat 10 times.
YogamamaMay 