Fertility & Prenatal Exercises

Lotus Pose

Benefits

• stimulates spine and pelvis
• de-stress by calming the brain
• eases menstrual discomfort and sciatica
• relaxes joints and ligaments
• opens up hips

Instructions

1. Sit on a mat. Spread legs straight in front of you to start with.
2. Bring right foot to your groin by bending your knee. Or rest your foot on your bent left knee if you are flexible enough, sole facing upward.
3. Bring your left foot to your groin, rest it on top of your right foot or on your right knee if you are flexible enough, sole facing upward.
4. Rock your leg back and forth a few times, exploring the full range of movement of the hip joint. 
5. Place your hands palms up in jnana mudra, with the thumbs and first fingers touching on each side of your knees.
6. Elongate your spine and straighten up your back.
7. Meditate for as long as you feel comfortable with.