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Purvottansana

Samasthithi: Seated position, legs stretched out in front, back straight, hands supporting you behind the back.

Prenatal Purvottansana Pose
Steps and Asanasthithi:
Inhale and bend the knees and bring the feet close to the thighs.
Heel should be 1 foot from the thighs, toes pointed sideways & out
Inhale and lift the pelvis, support yourself on your arms, raise the pelvis, stretch the knees apart, move the neck back, keep the eyes open.
Breathe normally for 6-7 counts
Ensure that the weight is distributed between shoulders and legs and the body is parallel to the ground
Exhale and come back to samasthithi
Vision: Eyes open looking back.

Benefits:
Strengthens the shoulders
Strengthens the arms
Stimulates thyroid gland
Strengthens the neck
Opens up the chest and thereby improves respiration