Kegel Exercise For Pregnant Women

Downward Dog Calf Stretch
During pregnancy there is an increased pressure on the pelvis and groin area
  • Pain in the pelvis, vagina, or groin
  • Abdominal discomfort
  • Shortness of breath
  • Leakage or bleeding from the vagina
  • Dizziness
  • Exceptional fetal activity
  • Helps to position the baby in the womb 
  • Reduces pelvis pressure
  • Provides relief from symptoms of sciatica
  • Prevents cramps in calf muscles
Simple techniques
    1. Position yourself on hands and knees. Make sure that your knees are hip width apart and hands are below the shoulders
    2. Your spine should be in a straight line
    3. Plant your toes firmly in the non-slip mat
    4. Gently raise your knees of the mat
    5. Slowly touch your heels to the floor
    6. Hold for 8 counts and return to starting position
    7. Repeat 4 times
    8. Remember to breathe normally throughout the exercise
  • Avoid exercising if you suffer from any medical condition
  • This exercise help reduce back pain
  • Do pre-natal exercises after the 12th week is complete
  • Avoid exercising on an empty stomach

These remedies are based on the principles of Ayurveda, the ancient Indian science of healing, and are completely natural, non-invasive, and can be prepared at home. Consult your doctor if the symptoms persist. Refer to the terms of use.

Sonali Shivlani

Childbirth Educator,

Sonali Shivlani is an internationally certified pregnancy, lactation and child nutrition counselor. She has worked with more than 15,000 couples and has conducted pregnancy and parenting sessions and workshops internationally. She is the Executive Director of the Pregnancy Fitness Educator Program at CAPPA International and trains candidates in the field of prenatal fitness.

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