The notepad: Dosti Zahra

Published: March 5, 2017

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.


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.

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