Best pregnancy yoga video

Prenatal Yoga with Lara Dutta – Routine

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sit comfortably in sukhasan you may use

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a pillow underneath you for support if

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you wish bringing one hand to your heart

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and one to your belly close your eyes

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listen to the sound of your body your

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breath and your growing baby

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tune into the sound of your breath the

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connection to a healthy birth is through

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relaxation so breathe in a way that’s

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relaxing to you

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you are now breathing for yourself and

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your baby

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keeping the concentration on your breath

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bring your hands to your knees

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palms face up thumbs and index fingers

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touch

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we are now going to do pelvic floor

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exercises also known as kegels on

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inhalation pull your pelvic muscles up

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showing them all the way to the top and

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gently release them on your exhalation

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visualize riding an elevator draw your

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muscles upwards four one two three hold

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at the top and then exhale softening

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again inhaling one two three squeeze and

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relax normally one last time being

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mindful to relax all other muscles while

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isolating only the pelvic muscles

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exhale and relax down

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we do pelvic muscle toning for a healthy

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childbirth and recovery

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when you’re ready bring your hands to

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your heart center in prayer position

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setting the intention for your practice

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and then bringing your hands to your

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third eye the pituitary gland your seat

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of intuition and wisdom

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from here we will place our hands down

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onto the knees arms face down beginning

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pelvic circles

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if you feel the need to create more

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space for your belly bring the soles of

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your feet together

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as you inhale start to rotate yourself

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to the right big inhale and as you

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exhale move back good again inhaling

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moving forward as you exhale

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push the hips down into the earth this

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exercise warms up the spine creating

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fluidity and opens out the hips last

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time in this direction inhaling and

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exhaling good and then switching

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directions

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[Music]

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dancing with the baby starting to awaken

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and warming up

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good last time inhale

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and exhale

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moving into spine flex ations inhaling

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shoulders drop heart opens exhale

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opening up to the back of the heart chin

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drops good inhale and exhale last one

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like this inhale coming forward exhale

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moving back on your next one inhale

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right arm reaches up fingers are spread

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exhale coming down and now the opposite

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arm and exhale inhaling reaching up this

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movement helps create more space for the

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baby and strengthens the arms inhale

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both arms now reaching up and open

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beautiful exhale and down inhaling and

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exhaling last two opening up the heart

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center two all-knowingness last one

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inhale good and relaxing down

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beautiful

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extending your legs in front of you for

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ankle and wrist rotations encouraging

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blood circulation and the balance of

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blood flow and then reversing the

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movement being mindful of staying with

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your breath

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[Music]

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moving into merger Yasir so removing any

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pillows or props you were using

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coming forward onto your hands and knees

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being very mindful that your wrists are

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underneath your shoulders and your knees

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are comfortably apart as you inhale

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looking up as you exhale tucking chin to

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chest and round began

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inhaling looking up heart opens

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exhaling and rounding connecting to the

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baby allowing the baby to dance in the

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amniotic fluids exhale as you inhale

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bend your arms slightly at the elbows

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taking the pressure of your wrists

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[Music]

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last two times inhale opening the heart

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chest and throat

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exhale and rounding them last one

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and exhale and round

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now find a neutral spine bringing elbows

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down to the earth

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move your knees back till comfortable

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placing your third eye down onto the mat

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join your palms in animosity bringing

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your hands over your head and hold find

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the position that is comfortable for you

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you can also place a pillow under your

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forehead this Arsene opens up your

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lymphatic glands which brings harmony

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and balance to our internal system

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imagine your breath touching every cell

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of your body good coming up so that your

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forearms are now resting on the mat

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elbows are underneath your shoulders

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we’re going into leg lifts or via

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grossen inhale raise your right leg up

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spread the toes wide nice active foot

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exhale drawing the knee under tucking

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chin to chest

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your center of gravity changes through

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pregnancy so stabilize yourself and be

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careful not to move beyond your range of

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comfortable movement

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good inhale

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and exhale

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one last time raise your leg nice and

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high squeeze and then dropping it in

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tucking chin to chest switching sides

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inhale spread the toes exhale touch chin

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to chest inhaling and exhale try to be

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really fluid with the movement lovely

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this arson strengthens the back and

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opens up the leg and hip joints

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last two

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[Music]

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last one squeeze and lift and exhale

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slowly coming down into Child’s Pose

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surrender to the earth you can rest your

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hands and palms on top of one another

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resting your forehead on the top of your

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palms nice big breath inhale to the back

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of the body really breathing in exhale

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soften the hips feel free to take any

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size or yawns here allowing this to feel

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good focus on big inhalations and long

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exhalation

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when you’re ready to come up come up on

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your hands again

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[Music]

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extending the right leg out to the side

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lift the arch of the foot inhale raising

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the right arm up opening up being

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graceful and beautiful exhale and

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rounding through good inhale and opening

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simultaneously working the left arm

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while exhaling through again

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inhale and open up your chest exhaling

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nice gentle soft twist

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inhaling

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and exhaling take nice norm breaths and

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breathe into any of those areas that

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feel really tight inhale we’re going to

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lift the arm up and then as you exhale

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getting into the rotator cuff bowing

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down and stretching forward lovely one

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cycle of breath

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and then come up on your knees if you

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wish to take the weight of your wrists

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you can perform this exercise with your

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elbows down on the flo

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extending the left leg out now again

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inhaling left arm opens up exhale and

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through good allow this to be a dance

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breathing into every cell of your body

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as you inhale open up to any intention

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that you set as you exhale release any

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doubts of fear or resistance

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[Music]

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inhale we’re deep and exhale last one

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inhale and then as you exhale rotate and

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down surrendering but opening up into

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the left side good coming into restful

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pose or Child’s Pose once again good

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drink in the fullness of your breath as

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it is nourishment for all your and the

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baby’s needs slow the heart rate down

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coming up – standing on your knees

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moving slowly and mindfully standing on

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your knees inhale your arms up

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and as you exhale bring your hips down

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towards your heels again inhale

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good and exhale down inhale opening up

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to positive vibrations exhaling and

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coming down again inhale

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and long exhale bowing down into your

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intention inhale this exercise really

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strengthens your quadricep muscles as

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well as elevates the heart rate pumping

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blood to the entire system

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[Music]

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last time inhale

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and exhale bringing hands in anima state

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to the heart center breathe deep and

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slow the heart rate down 1 2 3 coming up

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again on your knees extend your hands

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out to the side for side stretches

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inhale and exhale down to the other side

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inhale and exhale moving fluidly like

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Adonis this is a moving meditation

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[Music]

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opening up through the intercostal

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muscles making space for your baby we

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want to bring fluidity into our practice

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when we’re pregnant

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we’re filled with lots of water in the

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body so move like you’re moving with the

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ocean

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[Music]

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again inhaling

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and exhaling swaying like a tree

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finishing inhaling bring your hands to

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your heart and sit back down in

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vajrasana one long inhalation moving

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into a democracy on Assam

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palms come to the top of the mat toes

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are tucked lifting the knees off the mat

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hips come high melting the heart into

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the shoulders this is a dynamic movement

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inhaling coming up to the top of your

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toes and exhaling pressing your heels

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down you should feel the stretch on the

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back of your thighs and calf muscles

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good

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last two coming up up up exhaling and

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pressing down last one inhale and exhale

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down walking your hands to the back of

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your mat take your time rolling up using

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your hands on your legs for support come

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up slowly shoulders roll back heart

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lifts and the head comes up last coming

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into standing Marjorie awesome place the

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palms on the top of your knees bending

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the knees slightly good inhale dropping

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the shoulders back heart opens up exhale

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and rounding good again inhale

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so good for your spine and exhale

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[Music]

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make this feel good like a dance

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breathing right into the baby space let

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go last inhale last one hand exhale

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rolling yourself up standing shoulders

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down and back

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we’re going to do a moving meditation so

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sweeping from between our legs and

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twisting exhaling to either side inhale

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and exhale twisting to the right good

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again inhale and twist inhale and exhale

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keep on going good inhale and exhale

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releasing any fear and doubt clearing

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the path for a great deer head good

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[Music]

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powerful breathing last one inhale and

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exhale bring your hands to your heart

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center feel a strong connection to the

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earth

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a gentle smile on your face connect to

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your baby and breath by placing one hand

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on the belly and one on the heart feel

271
00:16:49,680 –> 00:16:56,730
your heart rate slow down good from here

272
00:16:56,730 –> 00:16:59,100
sweeping your arms up into the sky big

273
00:16:59,100 –> 00:17:02,130
breath in as you exhale hands come down

274
00:17:02,130 –> 00:17:04,079
in animosity along the center line of

275
00:17:04,079 –> 00:17:08,250
your body inhale arms up connect your

276
00:17:08,250 –> 00:17:12,349
strong legs exhale to tuck chin to chest

277
00:17:12,349 –> 00:17:20,940
good again inhaling and exhaling you can

278
00:17:20,940 –> 00:17:22,609
do this every day

279
00:17:22,609 –> 00:17:25,230
imagine yourself surrounded in white

280
00:17:25,230 –> 00:17:30,470
light white protective light good again

281
00:17:30,470 –> 00:17:33,540
breathing straight down into the baby

282
00:17:33,540 –> 00:17:40,250
space nice big inhale cleansing breath

283
00:17:40,250 –> 00:17:44,330
[Music]

284
00:17:44,330 –> 00:17:47,170
two more inhale

285
00:17:47,170 –> 00:17:48,530
[Music]

286
00:17:48,530 –> 00:17:57,090
and exhale down last one inhale and

287
00:17:57,090 –> 00:18:01,050
exhale force tailbone drops legs I

288
00:18:01,050 –> 00:18:04,440
engaged moving into warrior one step

289
00:18:04,440 –> 00:18:06,660
forward to the top of your mat bring

290
00:18:06,660 –> 00:18:08,460
your hands to your hips so you feel

291
00:18:08,460 –> 00:18:11,150
stable stepping the right foot back good

292
00:18:11,150 –> 00:18:13,650
make sure you have enough width and

293
00:18:13,650 –> 00:18:16,550
distance ensuring a feeling of stability

294
00:18:16,550 –> 00:18:18,720
slightly bend the left knee and bring

295
00:18:18,720 –> 00:18:21,300
your arms up so that the elbows are

296
00:18:21,300 –> 00:18:23,670
parallel to the earth in a dynamic

297
00:18:23,670 –> 00:18:25,950
movement as you inhale bring the torso

298
00:18:25,950 –> 00:18:28,470
forward opening the arms as you exhale

299
00:18:28,470 –> 00:18:31,830
close the arms in good once more inhale

300
00:18:31,830 –> 00:18:37,220
and exhale inhale torso moves forward

301
00:18:37,220 –> 00:18:40,590
exhale to close back try to keep the

302
00:18:40,590 –> 00:18:43,350
front knee in its position moving only

303
00:18:43,350 –> 00:18:46,280
with the torso

304
00:18:47,750 –> 00:18:51,960
calm down as forward as you can and back

305
00:18:51,960 –> 00:18:57,270
last to inhale and exhale last one

306
00:18:57,270 –> 00:19:00,600
inhale and exhale bringing your hands

307
00:19:00,600 –> 00:19:03,540
back to your heart center open up to

308
00:19:03,540 –> 00:19:07,410
warrior two inhale straightening the

309
00:19:07,410 –> 00:19:11,190
front leg and exhale reaching forward as

310
00:19:11,190 –> 00:19:14,040
much as you can and placing your hand on

311
00:19:14,040 –> 00:19:16,650
your left leg in freaking awesome

312
00:19:16,650 –> 00:19:19,620
right arm comes up shoulders are stacked

313
00:19:19,620 –> 00:19:22,830
look up to the top of your thumb make

314
00:19:22,830 –> 00:19:25,260
sure your legs are fired up with lots of

315
00:19:25,260 –> 00:19:28,640
strength hold it there

316
00:19:28,640 –> 00:19:31,230
breathe deep for one more cycle of

317
00:19:31,230 –> 00:19:35,340
breath good rooting down through the

318
00:19:35,340 –> 00:19:37,910
feet inhale and come up

319
00:19:37,910 –> 00:19:41,250
as you exhale sit down into that front

320
00:19:41,250 –> 00:19:44,820
knee coming into side angle place your

321
00:19:44,820 –> 00:19:47,190
elbow on the knee and rotating the right

322
00:19:47,190 –> 00:19:50,929
arm inhale opening up like adults

323
00:19:50,929 –> 00:19:54,720
inhale welcoming the stretch keeping a

324
00:19:54,720 –> 00:19:59,720
strong back leg as you rotate gracefully

325
00:20:02,299 –> 00:20:06,960
and exhale coming into warrior two again

326
00:20:06,960 –> 00:20:09,509
sit down into your front leg beautiful

327
00:20:09,509 –> 00:20:13,009
and moving now into exalted warrior

328
00:20:13,009 –> 00:20:17,490
inhale and stretched back keeping one

329
00:20:17,490 –> 00:20:20,029
hand on the belly connecting to the baby

330
00:20:20,029 –> 00:20:22,529
breathing into your inner goddess and

331
00:20:22,529 –> 00:20:25,529
all-knowingness holding there for one

332
00:20:25,529 –> 00:20:29,600
more cycle of breath and releasing

333
00:20:29,600 –> 00:20:32,039
coming back staying firm in this

334
00:20:32,039 –> 00:20:33,990
position and sitting down into that

335
00:20:33,990 –> 00:20:37,980
front knee as low as you can go inhale

336
00:20:37,980 –> 00:20:41,730
and straighten exhaling place your hands

337
00:20:41,730 –> 00:20:43,590
on your hips and heel toe the back foot

338
00:20:43,590 –> 00:20:45,539
to the front of the mats stepping

339
00:20:45,539 –> 00:20:48,620
forward to bring your feet together

340
00:20:48,620 –> 00:20:51,380
turning to the other side now stepping

341
00:20:51,380 –> 00:20:54,380
the left foot back for Libra drusen nice

342
00:20:54,380 –> 00:20:56,960
comfortable stance drawing the right hip

343
00:20:56,960 –> 00:20:59,840
back and left hip forward inhale elbows

344
00:20:59,840 –> 00:21:03,770
up and move forward opening the arms try

345
00:21:03,770 –> 00:21:06,020
keeping the legs stable and only moving

346
00:21:06,020 –> 00:21:11,090
from the torso breathing in as you come

347
00:21:11,090 –> 00:21:13,549
forward and exhaling powerfully as you

348
00:21:13,549 –> 00:21:18,890
move back inhale

349
00:21:18,890 –> 00:21:22,880
strengthening the shoulders good inhale

350
00:21:22,880 –> 00:21:31,210
and exhale two more last one inhale

351
00:21:31,210 –> 00:21:33,880
bringing your hands back to your heart

352
00:21:33,880 –> 00:21:37,090
open up into warrior two

353
00:21:37,090 –> 00:21:39,820
inhale strengthening the front leg

354
00:21:39,820 –> 00:21:43,220
exhale reaching forward and placing your

355
00:21:43,220 –> 00:21:47,179
hand comfortably on your leg both legs

356
00:21:47,179 –> 00:21:50,630
are straight shoulders are stacked find

357
00:21:50,630 –> 00:21:53,390
a gaze that is comfortable for yourself

358
00:21:53,390 –> 00:21:55,690
[Music]

359
00:21:55,690 –> 00:21:58,580
opening up in making more space in the

360
00:21:58,580 –> 00:22:00,780
abdomen for the baby

361
00:22:00,780 –> 00:22:05,110
inhale coming up exhale sit down into

362
00:22:05,110 –> 00:22:07,929
the front knee knee is in line with a

363
00:22:07,929 –> 00:22:12,330
little toe place your elbow on your knee

364
00:22:12,330 –> 00:22:14,890
and rotating upwards

365
00:22:14,890 –> 00:22:18,040
open the arm up and down

366
00:22:18,040 –> 00:22:23,410
inhale and exhale release any tension in

367
00:22:23,410 –> 00:22:26,590
the upper back and shoulders one last

368
00:22:26,590 –> 00:22:30,390
time inhale and exhale

369
00:22:30,390 –> 00:22:32,800
gracefully bring yourself back up to

370
00:22:32,800 –> 00:22:33,670
warrior two

371
00:22:33,670 –> 00:22:38,500
and exhale down getting into exalted

372
00:22:38,500 –> 00:22:41,320
warrior lift your arm up and bend it

373
00:22:41,320 –> 00:22:44,590
over your head place the other hand on

374
00:22:44,590 –> 00:22:48,490
your belly and hold come up and sit down

375
00:22:48,490 –> 00:22:52,270
on through the front knee again get into

376
00:22:52,270 –> 00:22:56,080
your hips and open up inhale hands to

377
00:22:56,080 –> 00:22:58,540
hips heel toe the back leg and step

378
00:22:58,540 –> 00:23:03,460
forward Center yourself find a

379
00:23:03,460 –> 00:23:05,410
connection to the earth and tune in to

380
00:23:05,410 –> 00:23:08,260
your breath again by placing one hand on

381
00:23:08,260 –> 00:23:11,430
baby and one hand on the heart

382
00:23:11,430 –> 00:23:13,909
[Music]

383
00:23:13,909 –> 00:23:16,980
moving into squats place your legs

384
00:23:16,980 –> 00:23:18,750
slightly wider than hip distance apart

385
00:23:18,750 –> 00:23:20,820
feet are parallel to each other

386
00:23:20,820 –> 00:23:24,029
inhale your hands up and exhale bringing

387
00:23:24,029 –> 00:23:26,010
your palms down the center line of your

388
00:23:26,010 –> 00:23:29,720
body all the way to the ground inhale

389
00:23:29,720 –> 00:23:33,360
hands come overhead exhale bringing your

390
00:23:33,360 –> 00:23:36,409
hips down all the way to the floor

391
00:23:36,409 –> 00:23:41,700
inhale and as you exhale make sure

392
00:23:41,700 –> 00:23:43,350
you’re pushing into the floor with your

393
00:23:43,350 –> 00:23:46,639
palms as you roll up head coming up last

394
00:23:46,639 –> 00:23:49,970
bringing your hands down in a namaste

395
00:23:49,970 –> 00:23:52,700
squats help you keep your strength

396
00:23:52,700 –> 00:23:55,230
toning your inner thighs and pelvic

397
00:23:55,230 –> 00:23:59,200
muscles so love these squats

398
00:23:59,200 –> 00:24:01,240
[Music]

399
00:24:01,240 –> 00:24:05,850
inhale to the Sun quality of vibrance

400
00:24:05,850 –> 00:24:08,700
and exhale to the moon quality of

401
00:24:08,700 –> 00:24:12,240
serenity beautiful for added support

402
00:24:12,240 –> 00:24:15,000
under the arches of your feet you may

403
00:24:15,000 –> 00:24:17,360
roll your mat up if you feel the need

404
00:24:17,360 –> 00:24:20,970
rolling up keep the chin to chest till

405
00:24:20,970 –> 00:24:26,270
you’re all the way up good one more

406
00:24:26,700 –> 00:24:29,789
[Music]

407
00:24:30,440 –> 00:24:34,230
inhale and bring your hands down in

408
00:24:34,230 –> 00:24:40,070
animosity to your heart center good

409
00:24:41,450 –> 00:24:45,000
moving down to the earth now inhale your

410
00:24:45,000 –> 00:24:48,000
arms up nice cleansing breath as you

411
00:24:48,000 –> 00:24:49,770
exhale bend the knees and come through

412
00:24:49,770 –> 00:24:52,680
and down placing hands on the mat step

413
00:24:52,680 –> 00:24:56,040
back into baddha moxuan awesome staying

414
00:24:56,040 –> 00:25:03,570
for a nice long breath and then bring

415
00:25:03,570 –> 00:25:08,430
the knees down to the earth sitting back

416
00:25:08,430 –> 00:25:12,360
down onto your mat opening up the right

417
00:25:12,360 –> 00:25:15,450
leg keeping the left foot as close to

418
00:25:15,450 –> 00:25:16,470
you as possible

419
00:25:16,470 –> 00:25:18,380
very good

420
00:25:18,380 –> 00:25:24,410
inhale left arm up and then back down to

421
00:25:24,410 –> 00:25:27,710
the other side this is a nice fluid

422
00:25:27,710 –> 00:25:30,470
movement and we don’t need to coordinate

423
00:25:30,470 –> 00:25:34,789
it to the breath it’s a rhythmic

424
00:25:34,789 –> 00:25:38,750
movement and babies love rhythm so nice

425
00:25:38,750 –> 00:25:43,190
repetitive rhythm is key opening up

426
00:25:43,190 –> 00:25:45,289
you’re nice and warm now

427
00:25:45,289 –> 00:25:50,020
so enjoy the body’s natural flexibility

428
00:25:50,020 –> 00:25:55,400
the last one and hold roll the top of

429
00:25:55,400 –> 00:25:57,679
the shoulder open opening up the neck

430
00:25:57,679 –> 00:26:01,669
muscles good place your left hand behind

431
00:26:01,669 –> 00:26:04,010
you come up on your left knee and extend

432
00:26:04,010 –> 00:26:06,559
the right leg feel a stretch in the

433
00:26:06,559 –> 00:26:09,549
right side of your body

434
00:26:10,090 –> 00:26:12,980
gracefully lower yourself and switch

435
00:26:12,980 –> 00:26:16,520
sides stretching out the left leg right

436
00:26:16,520 –> 00:26:19,549
leg is stucked in bend the right arm

437
00:26:19,549 –> 00:26:25,490
sweeping it over the hips and then drop

438
00:26:25,490 –> 00:26:26,510
to the other side

439
00:26:26,510 –> 00:26:31,560
[Music]

440
00:26:33,029 –> 00:26:40,649
maintain a steady rocking movement enjoy

441
00:26:40,649 –> 00:26:54,839
the rhythm of the movement last one and

442
00:26:54,839 –> 00:27:00,379
hold inhale and rotate the top shoulder

443
00:27:00,379 –> 00:27:04,099
exhale and raise yourself off the ground

444
00:27:04,099 –> 00:27:08,659
stretching the arm hold for a breath

445
00:27:08,659 –> 00:27:13,709
come down into butterfly pose bringing

446
00:27:13,709 –> 00:27:19,769
the soles of your feet together inhale

447
00:27:19,769 –> 00:27:22,259
raise your arms up lengthening the spine

448
00:27:22,259 –> 00:27:25,769
and opening the arms as you exhale bend

449
00:27:25,769 –> 00:27:28,889
forward clasping your feet feeling your

450
00:27:28,889 –> 00:27:31,879
lower back and spine gently come down

451
00:27:31,879 –> 00:27:35,099
push down with your elbows to feel a

452
00:27:35,099 –> 00:27:39,769
nice good stretch in your hips

453
00:27:39,900 –> 00:27:48,490
and release this is the end of our

454
00:27:48,490 –> 00:27:51,910
routines we are going to lie down in a

455
00:27:51,910 –> 00:27:54,660
final shavasana

456
00:27:54,660 –> 00:27:57,880
if you feel the need you can use a

457
00:27:57,880 –> 00:28:00,810
pillow between your legs for support and

458
00:28:00,810 –> 00:28:07,270
lie down gently onto your site stay in

459
00:28:07,270 –> 00:28:08,170
shavasana

460
00:28:08,170 –> 00:28:11,140
for as long as comfortable observing

461
00:28:11,140 –> 00:28:14,170
your breath and consciously relaxing

462
00:28:14,170 –> 00:00:00,000
your body

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