have a seat | Fit Pregnancy

have a seat

Using a chair helps make these yoga poses pregnancy-friendly.

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4. Modified dancer Place the chair’s front against a wall, then stand behind the chair, holding its back with your left hand. Inhale and shift your weight to your left foot; exhale and lift your right foot behind you, grasping the top of your right foot with your right hand, keeping your hips and shoulders square. (If this is difficult, simply lift your foot.) Press your left foot into the floor. Inhale, then exhale, dropping your tailbone down and tucking your hips forward. Hold for 4–6 breaths. Gently release, switch sides and repeat. Strengthens quadriceps and hip flexors; helps you to maintain your balance as your center of gravity shifts throughout pregnancy.


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