HERO

sit on the floor between your heels. keep the knees as close as they can be provided that you have enough space for the belly. keep the ankles pointed and place your hands on the feet. keep for a few breaths.

you shouldn't feel any pain in the knees. if you do, then make the pose below.

HERO - variation

sit on your heels and place the hands on the thighs. spine is straight. keep for a few breaths.

HERO SIDE STRETCH

from the pose above, sit on the right side of your heels, place the right hand on the floor and stretch left arm up in the air over the head and to the right. you should feel a nice stretch in the left side of the body. keeping the legs and hips in the same position place the left hand to the floor and raise right arm over the head. stretch the right side of the body.

then sit to the left of your heels and repeat stretches on both sides as above. keep each pose for a few breaths.

TABLE with RAISED LEG

come onto all four and keep the spine as straight as you can. raise the right leg, bend the knee, flex the ankle and push with the heel to the ceiling, while keeping the spine in that neutral position (not concave or convex). look straight ahead and keep for a few breaths. you may make a small movement up with the heel, but make sure that the spine is not moving. then switch sides.

DEEP SQUAT
this is one of the best hip-opening poses, but it made me feel uncomfortable towards the end of the pregnancy - i had a feeling that the baby will pop right out if i will hold it for too long :)

bring your feet apart and keep them as parallel as you can. squat down with your buttocks as close to the heels as possible. bring the elbows between the knees, place palms in a prayer position and push your elbows to the inside of your knees so that the forearms come parallel to the floor. keep the spine straight as much as possible. stay in the pose as long as it feels comfortable.