Maternity yoga shorts

Prenatal Morning Yoga Routine

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hi guys I’m Sarah Beth and let’s begin

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this prenatal morning yoga routine

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standing at the tops of our mats with

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your feet about hip-distance or wider to

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stand tall as you place your hands on

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your belly and close your eyes

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take a few deep breaths in and out

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through your nose and imagine as if you

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are breathing around your baby

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take a moment to greet your baby

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then gently blink your eyes open

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separate your feet a little bit wider

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like mat distance then reach your arms

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overhead grab on to your left wrist and

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slowly dive over to the right as you

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breathe into your left side body

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creating a lot of length

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and come back to Center to switch sides

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grab on to your right wrist lean over

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into your left side as you breathe into

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your right side body

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make your way back to Center and

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interlace your hands behind your back

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take a moment just to press your

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knuckles away roll your shoulders open

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breathe into your nice big open chest

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with your hand still interlaced relax

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your arms down so that your knuckles

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point down to the ground behind you and

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add some big neck rolls in any direction

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to start as slow as you’d like to go no

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need to chase sensation or force

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anything just appreciate sensation as

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the muscles in your neck shoulders and

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jaw relaxed

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switch direction

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draw your chin back the center release

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your hands with big circular motions

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shrug your shoulders up to your ears and

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down your back a couple of times as if

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you were unwinding

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relax your shoulders

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and take your hands to your hips for

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some big hip circles just move in one

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direction as slow or as big as you’d

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like to go it should feel pretty good

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and it’s going to look a little

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different for each one of us so just

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take what works for you switch direction

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three now with soft knees forward fold

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just come all the way down let your head

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hang heavy let your spine relax and you

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can bend your knees even deeper or take

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your feet even wider if it helps your

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lower back relax feel free to add

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movement like swaying side to side or

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rocking front and back even nodding out

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yes as a nose and for a halfway lift

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keep your feet wide just take your hands

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up your shins and lift up halfway

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pressing your heart forward for a nice

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long flat back eight inhale and exhale

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to forward fold again with soft knees

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you can really fold deeply follow your

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inhale to stand up and reach your arms

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up for a Mountain Pose and remember that

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even though we’re going to work on

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flowing one breath one movement your

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breath might be different that’s okay on

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your next exhale forward fold hinge at

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your hips and lead with your heart to

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come all the way down when your spine

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rounds then bend your knees

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let’s go one breath one movement inhale

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halfway lift nice long flat back follow

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your breath as you exhale fold inhale to

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Mountain Pose

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stand up arms up and as you exhale

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forward fold again halfway lift big

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breath in exhale to fold

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next is Mountain Pose arms up

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then follow your exhale to forward fold

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one more halfway lift nice long spine

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and this time fold and step your feet

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back into a tabletop on your hands and

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knees for a gentle cow pose

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pull your heart forward as you lift your

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chin up be mindful not to over stretch

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your belly inhale an exhale to round

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your spine tuck your tailbone under and

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hug your baby in inhale to your gentle

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cow pose belly drops just slightly chin

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up open heart

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as you exhale cat back round your spine

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hug baby in one more time inhale cow

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pose

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exhale catback and come back to a

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neutral spine and set up downward-facing

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dog and you may need to separate your

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feet a little bit wider that’s totally

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okay with strong hands on the mat press

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your chest towards your thighs and feel

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free to add movement bending your knees

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or peddling out your legs to help

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release tension

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you

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take a walk to the top of your mat with

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your feet about hip-distance

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inhale to halfway lift find your flat

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back and as you exhale fold and step

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your left foot back for a nice long

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stance spin your back heel down and rise

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up for warrior one with your arms over

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heads sink into your hips as you square

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off to the top of your mat you’re always

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welcome to take a little bit of a wider

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stance big inhale then exhale to open up

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into warrior two with strong arms

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reaching front and back make sure your

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right knee is tracking open and your

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belly is being held in for reverse

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warrior keep your legs as they are just

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reach your right arm high breathing into

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your right side body

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then for extended side angle take your

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right forearm down to your right thigh

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as you reach your left arm high and lean

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back so you’re spiraling open here not

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caving forward

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keep your belly holding in so that your

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core is supporting you in inhale as you

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reach your right arm highs straighten

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out both legs for reverse triangle and

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lengthen your body from toe tips to

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fingertips big breath in as you breathe

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out take both hands down to the mat and

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gracefully step your back foot forward

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for a halfway lift

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inhale as you lengthen your spine and

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exhale to fold and step your right foot

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back spin your right heel down and rise

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up for warrior one sink into your hips

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with your right hip pulling forward your

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left hip pushing back be mindful that

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you’re not dumping into your belly you

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want your lower back supported so core

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is strong open up into warrior two left

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knee tracking open core is still

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supporting that belly and your lower

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back

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keep your legs as they are for reverse

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warrior reach your left arm high reading

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into your left side body creating a lot

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of length with that strong core setup

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extended side angle left forearm to your

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left thigh reach your right arm high and

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spiral open leaning back as you hug your

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baby in inhale to rise straighten out

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your left leg as you reach your left arm

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high for reverse triangle lengthen from

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toe tips to fingertips

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big breath in as you breathe out take

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both hands down to the mat step your

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back foot forward let’s go one breath

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one movement

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inhale to halfway lift nice long spine

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exhale fold and step your left foot back

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for warrior one inhale to rise reach

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your arms up an exhale to open up into

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warrior two keep your legs exactly as

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they are reach your right arm high for

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reverse warrior big breath in to

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extended side angle as you breathe out

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right arm down left arm high inhale to

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reverse triangle reach your right arm

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high straighten out your right leg then

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exhale take both hands down to the mat

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and step your back foot forward for

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halfway lift long breath in as you

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breathe out forward fold and step your

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right foot back setting up your warrior

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one as you inhale rise

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and gracefully open up into warrior two

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the reverse warrior big breath in left

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arm high two extended side angle as you

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breathe out inhale to reverse triangle

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reach your left arm high as you

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straighten out your left leg an exhale

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take both hands down to the mat step

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your back foot forward for halfway lift

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long breath in as you breathe out

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forward fold

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and step your feet back into a tabletop

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on your hands and knees you’re welcome

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to take your knees a little wider if

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that’s comfortable reach your right arm

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up to the ceiling as you stack your

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shoulders open big inhale then exhale to

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thread the needle reach your right arm

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all the way through and underneath so

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you’re lying down on your right shoulder

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and you can rest your right temple down

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on the mat adjust your left arm in any

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way that’s comfortable for you so your

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hips are still high you can relax

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and deepen your breath

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you

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round your left hand into the mat and

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inhale to D thread the needle reach your

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right arm high and come back to your

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tabletop for the left side inhale to

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reach your left arm high stack your

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shoulders open open up through your

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chest and exhale to thread the needle

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come all the way through until your left

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shoulder rests down on the mat left

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temple can rest down everything can

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relax and you can focus on creating a

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smooth eat breath in and out through

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your nose round your right hand into the

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mat and inhale to D throughout the

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needle reach your left arm high and

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exhale come back to tabletop for puppy

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dog

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walk your hands forward as you keep your

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hips high and melt your chest down

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towards the mat you can keep your arms

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extending way out long in front of you

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and open through your chest and

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shoulders if that’s comfortable you’re

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also welcome to rest your arms down by

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your sides or even rest your forehead on

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stacked fists you’re gonna feel a lot of

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sensation in a lot of places so just

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breathe and relax

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and gently make your way out of your

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puppy dog into a child’s pose with your

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knees even wider it goes touching behind

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you surrender your forehead down to your

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mat or on stack fists and completely

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relax take at least three smooth deep

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breaths in and out through your notes

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you

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and that’s it for a prenatal morning

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yoga routine thank you for joining me

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today and check out the rest of my

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prenatal yoga series including a bedtime

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yoga practice and a prenatal yoga

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workout if you’re interested in full

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length prenatal yoga classes and week

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long suggested schedules for all three

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trimesters check out my prenatal yoga

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program that i’ve linked down below

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subscribe to my channel for new uploads

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every friday and like comment and share

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if you found this helpful

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have a good day

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