This document provides guidance on exercises for pregnant women. It recommends avoiding wrong postures and doing regular, non-strenuous exercises like yoga, pranayama, and swimming. Specific exercises shown in later slides involve warming up, then holding poses for 10 counts while breathing deeply before relaxing. Women should exercise under guidance at first and consult their obstetrician if they have certain medical conditions.

1. Prof. M.C. Bansal
MBBS.,MS. FICOG ., MICOG.
Ex . Principal & controller
Jhalawar Medical College & Hospital &
M.G.M.C & Hospital . Sitapura ., Jaipur .

2.  Avoid wrong postures during standing and
sitting.
 Pregnant woman should do regular non-strenuous
exercises.
 Deep & slow breathing with expansion of chest
and abdomen wall will increase oxygen perfusion
in the lungs, thereby providing plenty of oxygen
to the fetus and the mother.
 Yoga techniques like Anulom-Vilom, bhramari
, Pranayam etc. will help a lot her and her baby
in giving mental and physical relaxation.

4.  Swimming for half an hour is the best
exercise for a pregnant women if she knows
swimming safely.
 Other than exercise sitting , standing , lifting
and sleeping in right posture will protect her
from backache , leg cramps and muscle
pulling.
 Forthcoming pictures will help the women to
do exercises on her own.

5.  Put on suitable comfortable cloths & shoes.
 Warm up the body by brisk walking for ten minutes
on carpet.
 Take proper positions ( sitting , lying down or
standing), take deep breath , do limbs/ arms/ head
or back movements as per mode of exercise.
 Maintain this posture and hold breath for 10 ten
counts.
 Return back to original position.

6.  Repeat the same posture with opposite side of
limb/ arm and head alternatively.
 Perform each exercise (posture as shown in forth
coming slides) for ten times.
 Stop doing exercise in case you feel exhausted or
short of breath.
 After completion of exercise lie down on your
back and relax for ten minutes (Shavian) .
 It is advisable to start these exercises under the
guidance of physiotherapist/ obstetrician for
first two or three days than you may do on your
own at your residence.
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7.  Ifyou are suffering from blood pressure , low
haemoglobin (anaemia) , lung or heart
disease, disc prolapse, bleeding per vagina in
cases of previous/ present miscarriage and
bleeding in later half of the pregnancy.
 In doubt always better to consult your
obtetrician.