Minute yoga: simple knee 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 look for enough space such that you can stand about 1-2 meters from the chair and lift your arms straight up.

Follow these four steps:

Step 1: Stand and place your right foot forward and keep your legs as far apart as possible. If you don’t feel stretched enough, turn your right foot outward to add more tension. Inhale deeply.

Step 2: Exhale slowly while bending your torso towards the chair. Hold the back of the chair to keep balance. Keep your back straight.

Step 3: Bend your right knee and move your hip forward, keeping both feet completely on the ground.

Step 4: Make sure you can balance yourself; then, slowly raise your arms up. Bend your right knee lower, if you can. If you feel too tight, you can lift the back of your left foot up a little to reduce the tension on your left leg. Stay in this position while calmly breathing in and out 5 times.

After finishing the 4 steps, switch to the other leg and repeat all the steps again.

Remember to get up slowly after you’re done. Use the chair to help balance yourself after finishing step 4. 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.