Prenatal yoga course

Free Yoga Class (Prenatal yoga class online) With Fightmaster Yoga

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I’ll begin sitting today this is a

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prenatal practice please make sure that

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you’ve cleared with your doctor before

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you start this practice some things to

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keep in mind today focus on the breath

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usually is in and out through the nose

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but in prenatal yoga

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if you feel heated at all you can

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breathe in and out through your mouth in

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the hands together in front of your

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heart

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let’s begin to settle in if you’d like I

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invite you to set an intention for your

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practice this this day whenever part of

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the day it is

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keep in mind throughout the practice as

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well that there is hormones that are

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being released in your body one is

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called relaxin it helps to get the

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muscles and ligaments ready for delivery

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so one of the effects that it has is to

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soften those ligaments and tendons and

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muscles so that you might find that you

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have more flexibility in your body than

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usual so keeping in mind we just don’t

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want to overdo I’m going to inhale as

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you exhale just take a little turn to

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your right side a nice long breath in

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and every time you exhale just roll your

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left shoulder open so inhale to lengthen

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them back to Center we’ll go to the left

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side inhale lengthen up exhale roll your

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left shoulder open to twist again every

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time you inhale sit up nice and tall and

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every time you exhale take the twist is

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maybe a little deeper back to Center

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from here we’ll shift the cross of the

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legs and inhale the arms reach clasp

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your hands and then face your palms up

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as you exhale lean off to the right side

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mm inhale take a nice long breath in

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exhale soften the shoulders away from

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the ears inhale to Center

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and exhale over to the left side okay

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mean the ears and the arms in line keep

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stretching and lengthening creating

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space in the torso and your spine inhale

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back through Center exhale release the

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arms and we’ll take the legs out wide

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for group of you stick on us on up so

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inhale sitting up nice and tall again

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point your toes back your toes and knees

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point right up to the sky housing the

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right arm in between your legs inhale to

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lengthen again exhale and turn rolling

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your left shoulder open inhale to

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lengthen again and back to Center

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lengthen on the inhale exhale and roll

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the right shoulder open widening the

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collarbones draw the shoulder blades

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down away from the ears and in toward

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the front body as again you create some

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space in the torso and inhale here and

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exhale walk yourself forward any amount

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and it never matters how deep you get

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into a pose and as I mentioned earlier

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it’s better to keep maybe just a little

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less stretch in your poses just in case

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we don’t want to over stretch length

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through the spine leading with the heart

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we hinge from the hips as we come

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forward to get as much length as

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possible through the spine and then

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we’ll come back up on your inhale and

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taking the legs into baddha konasana

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feet so soles of the feet together and

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then take your feet and open them up

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like a book inhale to sit up tall and as

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you exhale and we’ll begin to again

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extend forward hinging from the hips any

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amount doesn’t matter how deep you get

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into the pose and again with an inhale

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will lengthen leading with the heart

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during the shoulder blades down away

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from the ears and toward the front of

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the body and widening the collarbones

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and as you exhale maybe extend a little

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bit deeper

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and then for a few more rest is round

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your head down now we’ll let the

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background slightly continuing nice

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steady breath as you move through this

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pose taking a few long breaths to hold

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it and then help to come up and

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releasing so turn and we’ll come into a

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squat into mala Sinha so our knees will

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line up with the toes knees over second

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toe and press your palms together right

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into the center of your chest as you

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press the palms you may press onto the

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knees a little bit as they open and

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notice the length in the spine and this

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should feel pretty good on your back so

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as you’re here again widen across the

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collarbones draw the shoulder blades

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down away from the ears and a few long

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breaths here anytime your back feels a

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little sore this is a wonderful pose and

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as you’re here feel free to do some

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kegels you those are always always good

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to do when you pregnant anyone you’re

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not anymore so the nice way to keep some

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the pelvic floor firm and then we’ll

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come into a forward fold from here and

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I’m going to take the feet hips width

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apart

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so in prenatal yoga we always want to

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keep the feet hips width apart so a nice

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flat back bend the knees as needed if

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you have any tension in the hamstrings

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and then as you exhale just going to

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fold forward it’s dangling forward a

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little bend in the knees if that feels

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better on the hamstrings in the low back

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and rocking side to side and try to get

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your hips right above your heels if you

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can so that the weight is equally

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distributed in the feet

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normally the weight wants to go toward

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the heels so we can even it out your

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rocking side to side make sure there’s

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no tension in the neck so release the

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arms and lightly nod your head yes

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lightly shake your head no

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any tension can be released and then

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inhale back to a flat back exhale hands

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to hips inhale come back through Center

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all the way up with a flat back we’ll

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come to the front of the mat in Tadasana

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so grounding down through the four

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corners of the feet press into the big

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toes base of the big toe little toe in

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or outer heel draw the tailbone down as

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you lift your frontal hip bones up widen

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the collar bones draw the shoulder

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blades down away from the ears crown of

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the head is right above bone stacking on

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top inhale the arms reach

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and exhale take the arms down by your

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sides and again inhale reach up through

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the arms as you reach up allow your

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shoulder blades again to soften so your

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shoulders don’t crunch up around the

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neck exhale lower inhale the arms circle

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out around and up shoulder blades soften

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exhale arms down by your sides

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inhale and reaching up and exhale this

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time we’ll take the arms one more time

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back down and inhale this linking breath

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to movement reach up spin the triceps in

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toward each other

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exhale hinge from your hips and fold

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into uttanasana inhale your hands to

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Shin’s make a nice flat back exhale and

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folding step your right foot back and

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your left foot back and then come into

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table table position the knees are right

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underneath the hips the wrists under the

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shoulders moving through cat-cow inhale

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bring the heart forward exhale pressing

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down into the ground round the upper

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back chin toward chest again inhale

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widen the collarbones bring your heart

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through the gates of your arms and

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exhale pressing tuck and round chin

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toward chest lift the belly just

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slightly and

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yeah it’s getting some movement in the

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spine I don’t like this arch more toward

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the upper back less toward the lower

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back and exhale make your rounding back

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and then inhale to a neutral spine so

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you’re not arching oh one more one more

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arch sorry and exhale

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dug in around and then next we’ll come

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into a neutral spine you’re not arching

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or rounding and try to keep a nice flat

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back here and on your next inhale I’m

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going to reach the right leg straight

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back behind you so as you lift and lift

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it from the inner thigh and let your

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outer hip drop down so you’re lifting

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and keeping your pelvis neutral pulling

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the belly in draw the shoulders away

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from the ears keep lifting a little bit

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away from the floor and releasing now

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left side so inhale pick up your left

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leg extended back if you point your toes

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straight to the floor that kind of helps

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keep the pelvis neutral but again you’re

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going to lift from your inner thigh and

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let your outer hip drop down there’s a

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tendency to want to lift the hip so

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instead of lifting it I’m just going to

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keep the pelvis neutral and releasing

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here and then once again we’re going to

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go back to the right leg and inhale to

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extend the right leg back again with

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nice little hips and this time we’ll add

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the left arm to see if we can balance

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and if the balance is challenging today

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keep the left arm on the ground if you

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are balancing reaching through the leg

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reaching through the arms creating space

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and length through the torso lengthen

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out and release up animal to the left

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side so next inhale left leg back point

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the toes to the ground extend your right

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arm forward again trying to keep the

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hips neutral so as you lift that left

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leg up you want to squeeze your right

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hip in toward the midline releasing come

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into child’s pose take your legs nice

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and wide in child’s pose and if it’s not

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comfortable to rest your head all the

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way to the ground you can make fists

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with your

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hands and rest your head on your hands

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and then if your hips don’t come down

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just keep them up just a few long

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breaths again to lengthen the spine

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keeping the hands just where they are

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I’m going to come up on to the knees and

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tuck the toes and stretch back into down

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dog I’m going to start to bicycle your

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legs bending one knee and then the other

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to warm up the hamstrings so make sure

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that your arms are shoulder distance

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apart and your feet are hips distance

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apart make your way back into Child’s

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Pose for a couple breaths

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I’m keeping the arms extended in front

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of you you can start to spin your

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triceps down toward the floor and spin

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your biceps up toward the ceiling so you

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can get a nice external rotation of the

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shoulder in its socket and then come

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back up to the knees tuck the toes again

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down dog and this time keep your knees

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bent and then stretch the chest back

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toward the thighs and then begin to

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straighten the legs

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any amount gaze between the feet the

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arms and the ear is in the same line

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keep extending the spine inhale back to

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nice o plank pose drop the knees down

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shoulders just a little bit in front of

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the wrists for modified plank and then

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back into downward facing dog so if you

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want to hold full plank without the

261
00:12:33,760 –> 00:12:37,060
knees down that’s another option from

262
00:12:37,060 –> 00:12:40,180
here can I come back to hands and knees

263
00:12:40,180 –> 00:12:42,400
bring the heart forward just a little

264
00:12:42,400 –> 00:12:45,390
arch in the back and then back into

265
00:12:45,390 –> 00:12:48,310
downward facing dog so a little modified

266
00:12:48,310 –> 00:12:53,830
Sun Salutation take a couple breaths

267
00:12:53,830 –> 00:12:58,030
here in down dog look to the hands the

268
00:12:58,030 –> 00:13:00,340
knees back down and again we’ll bring

269
00:13:00,340 –> 00:13:02,080
the heart forward shoulders away from

270
00:13:02,080 –> 00:13:05,200
the ears and exhale we’re on the back

271
00:13:05,200 –> 00:13:08,440
and stretch all the way into downward

272
00:13:08,440 –> 00:13:11,140
facing dog again spread your fingers

273
00:13:11,140 –> 00:13:13,360
wide root down into the base of the

274
00:13:13,360 –> 00:13:14,800
fingers as you lift up through the

275
00:13:14,800 –> 00:13:18,670
forearms and heĀ“ll to the knees again

276
00:13:18,670 –> 00:13:21,610
bring the heart forward shoulder blades

277
00:13:21,610 –> 00:13:24,850
back and down and then exhale tuck your

278
00:13:24,850 –> 00:13:28,180
toes all the way back into downward

279
00:13:28,180 –> 00:13:30,270
facing dog

280
00:13:30,270 –> 00:13:35,680
continuing the nice steady breath every

281
00:13:35,680 –> 00:13:38,650
movement has a breath look to the hands

282
00:13:38,650 –> 00:13:43,390
take the knees down and take a child’s

283
00:13:43,390 –> 00:13:44,050
pose

284
00:13:44,050 –> 00:13:47,080
oops right foot forward sorry

285
00:13:47,080 –> 00:13:50,080
right foot forward for lunge so the knee

286
00:13:50,080 –> 00:13:52,150
and the ankle are lined up my hands are

287
00:13:52,150 –> 00:13:54,670
on the inside of my right foot so that I

288
00:13:54,670 –> 00:13:55,440
have plenty of

289
00:13:55,440 –> 00:13:59,220
room for the belly still trying to keep

290
00:13:59,220 –> 00:14:01,140
the hips as level as I can so pulling

291
00:14:01,140 –> 00:14:03,240
the right hip back and squeezing the

292
00:14:03,240 –> 00:14:08,280
left hip in and then back to table on

293
00:14:08,280 –> 00:14:10,020
the other side if you can’t quite get

294
00:14:10,020 –> 00:14:11,580
the foot up there alone just use your

295
00:14:11,580 –> 00:14:13,890
hand to help it hands on the inside and

296
00:14:13,890 –> 00:14:17,760
how to lengthen exhale here still a

297
00:14:17,760 –> 00:14:20,460
medial really ankle keeping the hips

298
00:14:20,460 –> 00:14:23,370
level your nice long line from the crown

299
00:14:23,370 –> 00:14:25,830
of the head all the way to the back foot

300
00:14:25,830 –> 00:14:33,060
and then we’ll take it back to downward

301
00:14:33,060 –> 00:14:34,310
facing dog

302
00:14:34,310 –> 00:14:36,990
so anytime if you want to take a rest

303
00:14:36,990 –> 00:14:39,330
you can always take your knees down and

304
00:14:39,330 –> 00:14:46,050
rest in Child’s Pose inhale back to your

305
00:14:46,050 –> 00:14:50,150
knees and then a child’s pose

306
00:14:53,150 –> 00:14:57,120
coming back to table position step the

307
00:14:57,120 –> 00:14:59,430
right foot forward again and me over

308
00:14:59,430 –> 00:15:02,010
ankle and then hands to the inside of

309
00:15:02,010 –> 00:15:06,090
the foot hands can stay there or this

310
00:15:06,090 –> 00:15:07,470
time if you’d like to go a little deeper

311
00:15:07,470 –> 00:15:09,780
you can reach the arms up but as you

312
00:15:09,780 –> 00:15:12,210
reach the arms up lengthen the tailbone

313
00:15:12,210 –> 00:15:14,670
down and lift the frontal hip bones up

314
00:15:14,670 –> 00:15:17,040
if it’s a little much take your hands to

315
00:15:17,040 –> 00:15:19,110
your knees and that will help to keep

316
00:15:19,110 –> 00:15:21,450
the low back nice and long we don’t want

317
00:15:21,450 –> 00:15:26,100
to over arch it here hands back to the

318
00:15:26,100 –> 00:15:30,840
mat down to table and then inhale the

319
00:15:30,840 –> 00:15:32,760
left leg up give it some help if it

320
00:15:32,760 –> 00:15:35,280
doesn’t quite make it sink your hips

321
00:15:35,280 –> 00:15:38,550
forward knee and ankle in line option to

322
00:15:38,550 –> 00:15:41,310
reach up through the arms now keep the

323
00:15:41,310 –> 00:15:43,260
belly lift or the tailbone lengthening

324
00:15:43,260 –> 00:15:46,020
there’s a tendency to over our chair and

325
00:15:46,020 –> 00:15:48,089
especially during pregnancy we don’t

326
00:15:48,089 –> 00:15:50,610
need any more over arching so press the

327
00:15:50,610 –> 00:15:53,520
hands just above the knees for some more

328
00:15:53,520 –> 00:15:56,060
support

329
00:15:58,460 –> 00:16:04,800
and then releasing here back to table

330
00:16:04,800 –> 00:16:07,310
and tuck the toes lift your hips

331
00:16:07,310 –> 00:16:11,940
downward-facing dog stretching out the

332
00:16:11,940 –> 00:16:13,830
spine as much as you can in your down

333
00:16:13,830 –> 00:16:15,720
dogs don’t worry about if the heels

334
00:16:15,720 –> 00:16:18,260
touch or not and to look forward and

335
00:16:18,260 –> 00:16:20,580
step the feet up to the hands take as

336
00:16:20,580 –> 00:16:22,560
many steps as you need inhale make a

337
00:16:22,560 –> 00:16:25,920
flat back hands to Shin’s exhale fold

338
00:16:25,920 –> 00:16:28,590
forward hips over heels inhale Circle

339
00:16:28,590 –> 00:16:32,520
the arms out around and up exhale to sum

340
00:16:32,520 –> 00:16:36,000
us takehe steady balance inhale reach

341
00:16:36,000 –> 00:16:40,440
the arms up exhale hinge from your hips

342
00:16:40,440 –> 00:16:45,600
fold flat back inhale create a flat back

343
00:16:45,600 –> 00:16:48,240
here exhale bend the knees plant the

344
00:16:48,240 –> 00:16:52,950
palms step back into plank pose knees

345
00:16:52,950 –> 00:16:56,280
can be up or down in plank to high

346
00:16:56,280 –> 00:16:57,890
pushup

347
00:16:57,890 –> 00:17:01,170
take the knees down here lower down

348
00:17:01,170 –> 00:17:03,540
halfway and then inhale for a little

349
00:17:03,540 –> 00:17:06,199
modified upward facing dog and then

350
00:17:06,199 –> 00:17:10,349
exhale tuck the toes downward facing dog

351
00:17:10,349 –> 00:17:12,900
so in a full upward facing dog the

352
00:17:12,900 –> 00:17:14,880
thighs and the knees are off of the mat

353
00:17:14,880 –> 00:17:17,849
and it’s a little bigger back bend if it

354
00:17:17,849 –> 00:17:19,680
feels ok you can do it but if you feel

355
00:17:19,680 –> 00:17:22,290
any pulling in the belly then don’t do

356
00:17:22,290 –> 00:17:24,750
it look forward step the feet all the

357
00:17:24,750 –> 00:17:27,829
way up inhale for a flat back

358
00:17:27,829 –> 00:17:32,910
exhale fold forward inhale root down

359
00:17:32,910 –> 00:17:34,620
through the feet reach out around and up

360
00:17:34,620 –> 00:17:39,530
soften shoulders exhale to sum a stick d

361
00:17:39,530 –> 00:17:46,880
inhale again arms up exhale fold forward

362
00:17:47,810 –> 00:17:50,400
inhale flat back lengthen the spine

363
00:17:50,400 –> 00:17:53,330
exhale bend the knees plant your palms

364
00:17:53,330 –> 00:17:56,730
stepping back again to plank holding

365
00:17:56,730 –> 00:17:57,960
plank high pushup

366
00:17:57,960 –> 00:18:02,220
or knees down shifting forward and lower

367
00:18:02,220 –> 00:18:07,900
down to chaturanga elbows bending

368
00:18:07,900 –> 00:18:10,190
your elbows are going to stay straight

369
00:18:10,190 –> 00:18:16,340
this time knees down and a little bit of

370
00:18:16,340 –> 00:18:19,450
a up dog and then back into

371
00:18:19,450 –> 00:18:24,919
downward-facing dog so you’re welcome to

372
00:18:24,919 –> 00:18:27,919
hold plank anytime or take the knees

373
00:18:27,919 –> 00:18:30,890
down if you know chaturanga shoulders no

374
00:18:30,890 –> 00:18:32,630
lower than the elbows if you’re going to

375
00:18:32,630 –> 00:18:34,640
lower we could take that option look up

376
00:18:34,640 –> 00:18:37,970
and step the feet to the hands inhale

377
00:18:37,970 –> 00:18:41,559
make a flat back heart forward exhale

378
00:18:41,559 –> 00:18:45,140
fold and let your hedges hang inhale

379
00:18:45,140 –> 00:18:47,870
root down through the feet reach all the

380
00:18:47,870 –> 00:18:50,809
way up lengthen tailbone down exhale

381
00:18:50,809 –> 00:18:59,720
hands to the heart I’m going to do a

382
00:18:59,720 –> 00:19:02,419
little balance pose tree pose so take

383
00:19:02,419 –> 00:19:03,890
your right leg up make sure you’re

384
00:19:03,890 –> 00:19:06,140
grounding through the left leg so the

385
00:19:06,140 –> 00:19:08,510
right ankle can be or the right heel

386
00:19:08,510 –> 00:19:11,419
sorry can be at the ankle or the inside

387
00:19:11,419 –> 00:19:14,240
of the shin or the inside of the thigh

388
00:19:14,240 –> 00:19:16,360
just anywhere but on the knee joint

389
00:19:16,360 –> 00:19:19,220
don’t worry about pressing the knee back

390
00:19:19,220 –> 00:19:21,049
at all just try and keep your pelvis

391
00:19:21,049 –> 00:19:23,299
level so you’ll drop your right hip down

392
00:19:23,299 –> 00:19:25,580
as you squeeze your left hip in towards

393
00:19:25,580 –> 00:19:27,890
Center keeping a nice steady gazing

394
00:19:27,890 –> 00:19:32,380
point reach the arms up if you wish

395
00:19:34,570 –> 00:19:38,290
stretching through the arms

396
00:19:42,090 –> 00:19:45,549
and then slowly release the arms and

397
00:19:45,549 –> 00:19:47,830
release your right leg ground through

398
00:19:47,830 –> 00:19:49,510
the right leg and we’ll pick up the left

399
00:19:49,510 –> 00:19:53,530
leg again heel to inner ankle or foot to

400
00:19:53,530 –> 00:19:57,130
shin or foot to inner thigh whichever is

401
00:19:57,130 –> 00:19:59,289
most comfortable keep a nice steady

402
00:19:59,289 –> 00:20:00,910
gazing point to help with your balance

403
00:20:00,910 –> 00:20:03,160
if your balance is off today you can

404
00:20:03,160 –> 00:20:05,110
always lean up against a wall as you

405
00:20:05,110 –> 00:20:07,809
take these poses and he’ll reach up

406
00:20:07,809 –> 00:20:09,250
through the arms soften the shoulder

407
00:20:09,250 –> 00:20:13,659
blades keep the front ribs drawing in

408
00:20:13,659 –> 00:20:16,270
toward the body as you lift up through

409
00:20:16,270 –> 00:20:19,360
the back ribs lengthen the tailbone down

410
00:20:19,360 –> 00:20:22,480
again trying to minimize that big

411
00:20:22,480 –> 00:20:24,610
rounding or sorry that big arch in the

412
00:20:24,610 –> 00:20:27,549
low back that we get when we are with

413
00:20:27,549 –> 00:20:30,520
child I know I got it with both of my

414
00:20:30,520 –> 00:20:33,549
sons when I was pregnant at least the

415
00:20:33,549 –> 00:20:37,600
arms down exhale and back to some asti

416
00:20:37,600 –> 00:20:45,159
teehee well take a little turn to your

417
00:20:45,159 –> 00:20:47,110
right and step your feet out nice and

418
00:20:47,110 –> 00:20:49,120
wide and turn the right leg all the way

419
00:20:49,120 –> 00:20:51,610
out and your left toes in slightly lined

420
00:20:51,610 –> 00:20:54,940
up front heel with back arch and then

421
00:20:54,940 –> 00:20:57,490
inhale bring the arms up to a tee and

422
00:20:57,490 –> 00:20:59,440
then as you exhale bend your right knee

423
00:20:59,440 –> 00:21:02,500
over your ankle so you can bend the knee

424
00:21:02,500 –> 00:21:04,630
as much as you like but try and drop the

425
00:21:04,630 –> 00:21:07,240
right hip down the weight in your front

426
00:21:07,240 –> 00:21:09,190
foot is toward the heel the weight in

427
00:21:09,190 –> 00:21:11,350
the back foot toward the pinky toe side

428
00:21:11,350 –> 00:21:14,679
butts pressing the outer ankle in and up

429
00:21:14,679 –> 00:21:17,860
on the back leg inhale reach up through

430
00:21:17,860 –> 00:21:19,659
the arm straighten the front leg soften

431
00:21:19,659 –> 00:21:22,360
the shoulder blades and exhale bend into

432
00:21:22,360 –> 00:21:29,500
warrior ii virabhadrasana ii then again

433
00:21:29,500 –> 00:21:32,830
inhale take a couple breaths widen the

434
00:21:32,830 –> 00:21:35,220
collarbone soften the shoulder blades

435
00:21:35,220 –> 00:21:37,780
inhale again arms up straighten the

436
00:21:37,780 –> 00:21:41,799
front leg exhale we bend in maybe a

437
00:21:41,799 –> 00:21:43,809
little deeper this time maybe not see

438
00:21:43,809 –> 00:21:46,440
how you feel

439
00:21:47,720 –> 00:21:51,630
you’re reaching through the arms gazing

440
00:21:51,630 –> 00:21:54,620
over your fingertip inhale arms reach

441
00:21:54,620 –> 00:21:58,380
and exhale take your arms down take the

442
00:21:58,380 –> 00:22:00,330
feet to parallel do the other side left

443
00:22:00,330 –> 00:22:02,520
leg turns all the way out back toes in

444
00:22:02,520 –> 00:22:05,130
slightly inhale arms to a tee

445
00:22:05,130 –> 00:22:09,060
exhale and the knee over the ankle knees

446
00:22:09,060 –> 00:22:11,670
over ankle and right in line with second

447
00:22:11,670 –> 00:22:15,030
toe soften the shoulder blades widen the

448
00:22:15,030 –> 00:22:19,920
collarbones study breathing in and out

449
00:22:19,920 –> 00:22:22,200
through the nose order take up mouth a

450
00:22:22,200 –> 00:22:24,030
breath through the mouth if you feel it

451
00:22:24,030 –> 00:22:26,820
all heated inhale straighten the front

452
00:22:26,820 –> 00:22:31,620
leg reach the arms up exhale bend in to

453
00:22:31,620 –> 00:22:37,740
warrior two I’m going to try to drop

454
00:22:37,740 –> 00:22:39,960
your front hip down so again you’re not

455
00:22:39,960 –> 00:22:42,720
our overarching in the low back as you

456
00:22:42,720 –> 00:22:44,370
press your back thigh back your back

457
00:22:44,370 –> 00:22:46,590
inner thigh spins up toward the sky

458
00:22:46,590 –> 00:22:49,320
inhale straighten the leg and exhale

459
00:22:49,320 –> 00:22:54,630
we’ll rebound it again so the inner back

460
00:22:54,630 –> 00:22:58,200
thigh lifting up toward the ceiling that

461
00:22:58,200 –> 00:23:00,210
way you don’t have any compression at

462
00:23:00,210 –> 00:23:01,950
the low back and it’s easier to keep the

463
00:23:01,950 –> 00:23:06,120
knee over the ankle inhale arms reach

464
00:23:06,120 –> 00:23:09,720
soften shoulders exhale hands to sides

465
00:23:09,720 –> 00:23:11,460
and then school back to the first side

466
00:23:11,460 –> 00:23:13,040
left leg out right toes in slightly

467
00:23:13,040 –> 00:23:16,440
taking trikonasana the arms to t shift

468
00:23:16,440 –> 00:23:19,140
your hips and lean forward so keep

469
00:23:19,140 –> 00:23:20,850
reaching when you can’t possibly reach

470
00:23:20,850 –> 00:23:22,770
any more right hand to Shin or if you

471
00:23:22,770 –> 00:23:24,600
have a block you could take a block or

472
00:23:24,600 –> 00:23:26,360
if it reaches the floor take it there

473
00:23:26,360 –> 00:23:29,670
left arm up the arms are the same as in

474
00:23:29,670 –> 00:23:31,470
warrior two so soften shoulder blades

475
00:23:31,470 –> 00:23:34,230
wide and collarbones looking toward the

476
00:23:34,230 –> 00:23:36,600
top hand unless it bothers your neck and

477
00:23:36,600 –> 00:23:39,050
if that’s the case look forward or down

478
00:23:39,050 –> 00:23:42,870
you lengthening out through the spine if

479
00:23:42,870 –> 00:23:44,700
you feel wobbly in this pose as well you

480
00:23:44,700 –> 00:23:46,890
could take it up against a wall and I

481
00:23:46,890 –> 00:23:50,150
like to do it that way sometimes

482
00:23:51,220 –> 00:23:53,860
I look down at the front foot on your

483
00:23:53,860 –> 00:23:55,870
inhale as if someone’s lifting you out

484
00:23:55,870 –> 00:23:58,060
of that top arm come back to Center and

485
00:23:58,060 –> 00:24:00,940
then left leg out right toes in shift

486
00:24:00,940 –> 00:24:03,040
your hips back as you lean forward over

487
00:24:03,040 –> 00:24:05,260
your front thigh and when you can’t lean

488
00:24:05,260 –> 00:24:07,330
out anymore to the left hand to the shin

489
00:24:07,330 –> 00:24:10,270
or the floor maybe the foot or a block

490
00:24:10,270 –> 00:24:13,330
right arm up shoulders in line press

491
00:24:13,330 –> 00:24:15,370
your weight into the left foot right at

492
00:24:15,370 –> 00:24:17,260
the base of the big toe and then try to

493
00:24:17,260 –> 00:24:20,380
scoot your left hip right underneath you

494
00:24:20,380 –> 00:24:23,020
as your torso leans over your left leg

495
00:24:23,020 –> 00:24:25,660
so as if you had a wall behind you that

496
00:24:25,660 –> 00:24:30,030
you could lightly rest up against

497
00:24:30,930 –> 00:24:33,720
continuing lengthening through the torso

498
00:24:33,720 –> 00:24:39,640
lengthening the spine look down at your

499
00:24:39,640 –> 00:24:42,100
front foot and inhale all the way back

500
00:24:42,100 –> 00:24:45,370
and take hands to hips feet parallel to

501
00:24:45,370 –> 00:24:46,990
outer edges of feet parallel

502
00:24:46,990 –> 00:24:49,420
now fold forward with a nice flat back

503
00:24:49,420 –> 00:24:51,280
fingertips to the ground if they don’t

504
00:24:51,280 –> 00:24:53,380
reach you could put them on a block if

505
00:24:53,380 –> 00:24:56,280
you have one and then we’ll exhale

506
00:24:56,280 –> 00:24:59,080
folding in for a moment inhale to a flat

507
00:24:59,080 –> 00:25:07,450
back again exhale folding in hips right

508
00:25:07,450 –> 00:25:10,780
in line with the heels and he’ll flat

509
00:25:10,780 –> 00:25:14,440
back I’ll keep the right arm down lift

510
00:25:14,440 –> 00:25:17,970
your left arm up and twist

511
00:25:21,600 –> 00:25:25,530
and releasing and we’ll just the other

512
00:25:25,530 –> 00:25:31,080
way so this kind of twisting is fine

513
00:25:31,080 –> 00:25:33,150
during prenatal yoga we just wouldn’t

514
00:25:33,150 –> 00:25:34,950
want any twist that would compress the

515
00:25:34,950 –> 00:25:37,230
belly these are called open twist so

516
00:25:37,230 –> 00:25:39,540
they’re totally fine and then we’ll heal

517
00:25:39,540 –> 00:25:41,100
till the feet a little bit and he’ll

518
00:25:41,100 –> 00:25:44,880
come up with a nice flat back and back

519
00:25:44,880 –> 00:25:46,320
to the front of the mat so I’ll mystique

520
00:25:46,320 –> 00:25:52,610
to he inhale lifting the arms up exhale

521
00:25:52,610 –> 00:25:56,100
fold forward nice flat back as you come

522
00:25:56,100 –> 00:26:01,080
down inhale make a flat back heart

523
00:26:01,080 –> 00:26:03,870
forward exhale bend the knees plant the

524
00:26:03,870 –> 00:26:08,810
palms stepping back downward facing dog

525
00:26:08,810 –> 00:26:11,190
arms shoulder distance feet hips

526
00:26:11,190 –> 00:26:15,390
distance and then coming on to the knees

527
00:26:15,390 –> 00:26:19,470
and then all the way up to sit up on the

528
00:26:19,470 –> 00:26:21,720
knees for stress on a camel pose so a

529
00:26:21,720 –> 00:26:23,990
little back bend take your hands to your

530
00:26:23,990 –> 00:26:27,510
tops of your hips and start to press

531
00:26:27,510 –> 00:26:29,850
forward with your thighs as you lean

532
00:26:29,850 –> 00:26:33,630
back opening widening collarbones as if

533
00:26:33,630 –> 00:26:35,250
there’s a string attached to the sternum

534
00:26:35,250 –> 00:26:37,220
and getting lift up lifted to the sky

535
00:26:37,220 –> 00:26:40,290
inhale back up so again keep the

536
00:26:40,290 –> 00:26:42,900
tailbone long and a little lift in the

537
00:26:42,900 –> 00:26:46,890
low belly as you come into it again just

538
00:26:46,890 –> 00:26:49,350
go as much as what feels good for you

539
00:26:49,350 –> 00:26:51,720
you don’t have to take a big back bend

540
00:26:51,720 –> 00:26:56,490
here inhale back up if you want to go in

541
00:26:56,490 –> 00:26:58,410
a little deeper tuck your toes under

542
00:26:58,410 –> 00:27:00,510
press your hips down to lengthen the low

543
00:27:00,510 –> 00:27:00,960
back

544
00:27:00,960 –> 00:27:03,330
maybe reach for the heels and if you

545
00:27:03,330 –> 00:27:05,580
have the heels press your thighs forward

546
00:27:05,580 –> 00:27:08,400
again and widen your collarbones show

547
00:27:08,400 –> 00:27:10,260
your legs there’s just a teeny internal

548
00:27:10,260 –> 00:27:11,700
rotation of the thighs like you are

549
00:27:11,700 –> 00:27:13,650
squeezing a block here between your legs

550
00:27:13,650 –> 00:27:16,650
you can just let the head go to any

551
00:27:16,650 –> 00:27:19,110
amount squeeze your legs together as you

552
00:27:19,110 –> 00:27:20,880
come up or toward each other as you come

553
00:27:20,880 –> 00:27:25,680
up and then into a child’s pose knees

554
00:27:25,680 –> 00:27:27,600
can be nice and wide and your child’s

555
00:27:27,600 –> 00:27:33,360
pose steady which I breathing are just a

556
00:27:33,360 –> 00:27:34,559
study and

557
00:27:34,559 –> 00:27:41,070
hell and exhale I’ll inhale to come up

558
00:27:41,070 –> 00:27:43,470
on to the knees shift your hips off to

559
00:27:43,470 –> 00:27:45,679
one side and extend your legs forward

560
00:27:45,679 –> 00:27:48,419
take John use your sauna so bend your

561
00:27:48,419 –> 00:27:50,009
right knee and right so the foot to the

562
00:27:50,009 –> 00:27:52,080
inner left thigh pull the left toes back

563
00:27:52,080 –> 00:27:55,080
inhale to lengthen exhale hinge from

564
00:27:55,080 –> 00:27:57,929
your hips and come forward if your belly

565
00:27:57,929 –> 00:27:59,879
is there you can just keep your belly

566
00:27:59,879 –> 00:28:02,789
right toward the center so it doesn’t

567
00:28:02,789 –> 00:28:05,999
get compressed by your left leg keep as

568
00:28:05,999 –> 00:28:07,889
much length through the spine as you can

569
00:28:07,889 –> 00:28:09,240
there’s a tendency to round the upper

570
00:28:09,240 –> 00:28:11,460
back here and I don’t really need any

571
00:28:11,460 –> 00:28:14,700
rounding in our upper back I do that a

572
00:28:14,700 –> 00:28:17,460
lot typing and driving inhale head up

573
00:28:17,460 –> 00:28:20,850
and exhale to release lift your right

574
00:28:20,850 –> 00:28:24,179
knee bend the left knee pull the right

575
00:28:24,179 –> 00:28:28,519
toes back inhale to lengthen and exhale

576
00:28:28,519 –> 00:28:31,499
hinge from the hips and lengthen forward

577
00:28:31,499 –> 00:28:34,350
so I do inhale lead with the heart get

578
00:28:34,350 –> 00:28:37,049
nice and long and as you exhale extend

579
00:28:37,049 –> 00:28:39,059
forward so if you’re pretty flexible and

580
00:28:39,059 –> 00:28:40,710
you’re down low you can keep your gaze

581
00:28:40,710 –> 00:28:42,779
at your shin if you’re up a little

582
00:28:42,779 –> 00:28:47,879
higher look at your toes your neck is

583
00:28:47,879 –> 00:28:51,830
just in line with the rest of your spine

584
00:28:55,129 –> 00:28:58,350
and then hello your head up and exhale

585
00:28:58,350 –> 00:29:00,480
to release the foot and if you can’t

586
00:29:00,480 –> 00:29:02,330
reach the foot just hold the ankle

587
00:29:02,330 –> 00:29:05,700
inhale both arms up and exhale hinge

588
00:29:05,700 –> 00:29:07,860
from the hips and fold so my legs here

589
00:29:07,860 –> 00:29:10,440
are hips width apart so I have space for

590
00:29:10,440 –> 00:29:13,440
the belly as you inhale to lengthen

591
00:29:13,440 –> 00:29:16,019
again and exhale to extend forward any

592
00:29:16,019 –> 00:29:21,570
amount if you keep your toes pulling

593
00:29:21,570 –> 00:29:24,299
back toward you that’ll keep your legs

594
00:29:24,299 –> 00:29:28,499
nice and active inhale head up exhale

595
00:29:28,499 –> 00:29:33,240
and release we’re going to bend the

596
00:29:33,240 –> 00:29:35,460
right knee and make it parallel with the

597
00:29:35,460 –> 00:29:37,200
front of the mat and then put your left

598
00:29:37,200 –> 00:29:39,690
shin on top of the right shin if your

599
00:29:39,690 –> 00:29:41,369
left knee is up in the air if it doesn’t

600
00:29:41,369 –> 00:29:43,200
come down it’s fine if it’s

601
00:29:43,200 –> 00:29:44,639
uncomfortable for you that’s when you’ll

602
00:29:44,639 –> 00:29:46,799
extend the right leg forward it’s called

603
00:29:46,799 –> 00:29:48,120
double pigeon

604
00:29:48,120 –> 00:29:51,330
inhale to lengthen and then as you

605
00:29:51,330 –> 00:29:54,150
exhale you can stay sitting upright or

606
00:29:54,150 –> 00:29:56,610
if you’d like to extend forward take a

607
00:29:56,610 –> 00:30:02,160
little stretch in the hips it’s a nice

608
00:30:02,160 –> 00:30:04,830
hip opener keep the feet flexed though

609
00:30:04,830 –> 00:30:07,140
as you keep your feet flexed the toes

610
00:30:07,140 –> 00:30:09,900
pulling back then you’ll keep your knees

611
00:30:09,900 –> 00:30:18,470
safe inhale to come up and switch so

612
00:30:18,470 –> 00:30:21,090
right leg on the bottom left leg on top

613
00:30:21,090 –> 00:30:23,790
I think or just do the other one so get

614
00:30:23,790 –> 00:30:25,290
up the knees up it’s fine if it’s

615
00:30:25,290 –> 00:30:27,180
uncomfortable extend the bottom leg out

616
00:30:27,180 –> 00:30:30,930
and just keep that knee above or that

617
00:30:30,930 –> 00:30:34,230
ankle above the knee line up your shins

618
00:30:34,230 –> 00:30:36,240
if you can sit up tall on your inhale

619
00:30:36,240 –> 00:30:39,270
this is enough of a stretch to stay you

620
00:30:39,270 –> 00:30:43,970
want more inhale lengthen exhale fold

621
00:30:46,160 –> 00:30:49,050
lengthening out the spine and stretching

622
00:30:49,050 –> 00:30:52,410
your hips keep the feet flexed again to

623
00:30:52,410 –> 00:30:55,190
protect the knees

624
00:31:03,480 –> 00:31:06,040
you can inhale the head up and walk

625
00:31:06,040 –> 00:31:08,800
yourself back up to Center and we’ll

626
00:31:08,800 –> 00:31:13,150
move into our final resting pose so

627
00:31:13,150 –> 00:31:15,670
improving the prenatal yoga and you want

628
00:31:15,670 –> 00:31:18,790
to lie on our left side that gives the

629
00:31:18,790 –> 00:31:21,580
most circulation for the baby if you

630
00:31:21,580 –> 00:31:24,010
have a pillow or something to put

631
00:31:24,010 –> 00:31:25,510
between the knees that’s most

632
00:31:25,510 –> 00:31:27,580
comfortable if you have another pillow

633
00:31:27,580 –> 00:31:29,770
or a blanket to put underneath your head

634
00:31:29,770 –> 00:31:36,280
that feels really nice too and maybe if

635
00:31:36,280 –> 00:31:39,820
you’re here for a moment you can take

636
00:31:39,820 –> 00:31:41,710
your hand to your belly and is

637
00:31:41,710 –> 00:31:45,100
connecting in with the life that is

638
00:31:45,100 –> 00:31:50,920
within you at the moment I’m just

639
00:31:50,920 –> 00:31:54,420
enjoying that connection

640
00:31:57,570 –> 00:32:01,560
and while you’re here just nice natural

641
00:32:01,560 –> 00:32:04,680
breathing you don’t need to focus on

642
00:32:04,680 –> 00:32:06,720
your breath just let your breath breathe

643
00:32:06,720 –> 00:32:09,020
you

644
00:33:29,660 –> 00:33:33,270
how if you feel well rested begin to

645
00:33:33,270 –> 00:33:36,090
make some movements our hands on your

646
00:33:36,090 –> 00:33:39,720
feet and slowly pressing yourself back

647
00:33:39,720 –> 00:33:47,330
up to seated sitting up nice and tall

648
00:33:49,340 –> 00:33:53,210
and I want to thank you mamas for

649
00:33:53,210 –> 00:33:55,770
practicing some yoga today it’s

650
00:33:55,770 –> 00:33:59,040
wonderful for your body it’s a wonderful

651
00:33:59,040 –> 00:34:02,700
connection for you and your baby and I

652
00:34:02,700 –> 00:34:06,570
wish you a wonderful journey the light

653
00:34:06,570 –> 00:34:09,239
and me recognizes honors and salutes the

654
00:34:09,239 –> 00:34:20,070
light in all of you namaste thank you so

655
00:34:20,070 –> 00:00:00,000
much enjoy your day

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