The notepad: Dosti Zahra

Head trainer at The Strength Project and pregnancy yoga instructor walks us through five of her favourite yoga poses

Dosti Zahra, head trainer at The Strength Project and pregnancy yoga instructor at Studio X, walks us through five of her favourite yoga poses

Half Lotus



Step 1: Tuck your left foot under your right foot.

Step 2: Keep your back straight, shoulders down and gaze forward.

Step 3: Deep inhale and exhale for as long as you like.

Warrior 2



Step 1: From Warrior 1, bring your arms down to your sides, palms down.

Step 2: Hold for 30 seconds, and then repeat on the other side.

Squat



Step 1: Exhale and sit in a deep squat, turn your toes outwards.

Step 2: Hands in prayer position, gently ease your knees outwards.

Step 3: Hold for at least 30 seconds. (Avoid if baby is breech.)

Warrior 1



Step 1: Comfortably step your feet wide apart. Turn the right foot out and left foot in.

Step 2: Bend your right thigh over the foot at a 90-degree angle.

Step 3: Inhale, and raise your arms above your head, palms facing each other.

Step 4: Hold for 30 seconds, and then repeat on the other side.

Child’s Pose



Step 1: Open your knees and stretch your arms forward on the floor.

Step 2: Hold for a minute.