Minute yoga: simple back bending pose to fight leg tension

Simple yoga poses that work as a natural remedy for leg cramps or leg tension— some of the most common pregnancy symptoms.

Preparation
Find a steady chair that can hold your weight and enough space to stand about 1-2 meters from the chair.

Follow these four steps:

Step 1: Stand an arm’s length away from the chair, with your right foot forward; keep your legs as far apart as possible. Keep your back straight. Put your hands on your hips and point your elbows to the back. You might feel some tension in your left leg. Inhale deeply.

Step 2: Exhale slowly while bending your torso towards the chair without moving your hips. Stretch out your hands to touch the back of the chair. Keep your back straight.

Step 3: If you feel comfortable bending further, bend your back more and put your hands on the seat of the chair. Keep your feet firm on the floor and your knees straight. If you can’t bend any further, stay in step 2. Hold the position you choose while calmly breathing in and out 5 times.

After finishing the 3 steps, switch to the other leg and repeat all the steps again.

Remember to rise up slowly after you’re done. Use the chair to balance yourself when you are through with step 2 or 3. Keep in mind that you need to be extra careful during any form of exercise. If any pose makes you feel pressure or pain, do not continue with it.

About Mali yoga
All Mali yoga poses and instructions were developed in collaboration with the team of specialized prenatal yoga instructors from Yoga & Me. Special thanks to our yoga instructor, Miss Kwanjai.

For more info about Yoga & Me, visit their website.