Yoga chart for pregnant lady trimester wise

Yoga for Pregnant Ladies (First Trimester)

S. NO.	YOGA PRACTICES	ROUNDS	DURATION
1.	PRAYER		1 Minute
2.	YOGIC SUKSHMA VYAYAMA: (Micro Circulation Practices)		8 Minutes
	Neck Movements:
	- Forward and Backward bending	3 Rounds
	- Right and Left bending	3 Rounds
	- Right and Left Twisting	3 Rounds
	- Neck Rotation (Clockwise & Anti clockwise)	3 Rounds
	Shoulder Movements
	- Shoulder Stretch	3 Rounds
	- Shoulder Rotation (Forward & Backward )	3 Rounds
	Knee Movement	5 Rounds
	Ankle Movement
	- Ankle Rotation (Clockwise & Anti clockwise)	5 Rounds
3.	YOGASANAS		10 Minutes
	STANDING POSTURES
	- Tadasana
	- Vrikshasana
	SITTNG POSTURES
	- Dandasana
	- Sukhasana
	SUPINE POSTURES
	- Shavasana
4.	BREATHING PRACTICES  - Sectional Breathing: Abdominal, Thoracic and Clavicular  breathing	5 rounds   each	20 Minutes
5.	PRANAYAMA:
	- Nadi Sodhana Pranayama	5 Rounds
	- Bhramari Pranayama	5 Rounds
	- Sitali pranayama	5 Rounds
6.	DHYANA		5 Minutes
7.	SHANTI PATHA		1 Minute
	TOTAL TIME	45 Minutes

Yoga for Pregnant Ladies (Second Trimester) 

1.	PRAYER		1 Minute
2.	YOGIC SUKSHMA VYAYAMA: (Micro Circulation  Practices)		5 Minutes
	Neck Movements:
	- Forward and Backward bending	3 Rounds
	- Right and Left bending	3 Rounds
	- Right and Left Twisting	3 Rounds
	- Neck Rotation (Clockwise & Anti clockwise)	3 Rounds
	Shoulder Movements
	- Shoulder Stretch	3 Rounds
	- Shoulder Rotation (Forward & Backward )	3 Rounds
3.	YOGASANAS		18 Minutes
	STANDING POSTURES
	- Tadasana
	- Vrikshasana
	- Trikonasana
	- Katichakrasana
	- Veerbhadrasana
	- Prasaritha padottanasana
	SITTNG POSTURES
	- Dandasana
	- Sukhasana
	- Badhakonasana
	- Shashankasana
	- Marjariasana (with breathing)
	- Malasana
	- Parivrata Sukhasana
	SUPINE POSTURES
	- Viparitakarani with wall support
	- Shavasana
	PRONE POSTURES
	- Balasana
4.	PRANAYAMA:		10 Minutes
	- Nadi Sodhana Pranayama	5 Rounds
	- Ujjayi Pranayama	5 Rounds
	- Sitali pranayama	5 Rounds
5.	DHYANA		10 Minutes
6.	SHANTI PATHA		1 Minute
	TOTAL TIME	45 Minutes

Yoga for Pregnant Ladies (Third Trimester)

S.			N
1.	PRAYER		1 Minute
2.	YOGIC SUKSHMA VYAYAMA: (Micro Circulation  Practices)		5 Minutes
	Neck Movements:
	- Forward and Backward bending	3 Rounds
	- Right and Left bending	3 Rounds
	- Right and Left Twisting	3 Rounds
	- Neck Rotation (Clockwise & Anti clockwise)	3 Rounds
	Shoulder Movements
	- Shoulder Stretch	3 Rounds
	- Shoulder Rotation (Forward & Backward )	3 Rounds
	Ankle Movement
	- Ankle Rotation (Clockwise & Anti clockwise)	5 Rounds
3.	YOGASANAS		15 Minutes
	STANDING POSTURES
	- Tadasana
	- Trikonasana
	- Ardha Parhsvakonasana
	SITTNG POSTURES
	- Dandasana
	- Sukhasana
	- Upavistha Konasana
	- Parivratjanushirshasana
	- Marjariasana
	SUPINE POSTURES
	- Supta Badhakonasana
	- Shavasana
4.	PRANAYAMA		8 Minutes
	- Nadi Sodhana Pranayama	5 Rounds
	- Bhramari Pranayama	5 Rounds
	- Sitali pranayama	5 Rounds
5.	DHYANA  Om meditation or So – ham Meditation		15 Minutes
6.	SHANTI PATHA		1 Minute
	TOTAL TIME	45 Minutes