Prenatal yoga grand rapids mi

Prenatal Yoga Routine | Lara Dutta

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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 palms

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face up thumbs and index fingers 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

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one last time being mindful to relax all

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other muscles while isolating only the

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pelvic muscles

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exhale and relax down we do pelvic

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muscle toning for a healthy childbirth

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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 palms face down beginning

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pelvic segments

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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 push the

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hips down into the earth

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this exercise warms up the spine

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creating fluidity and opens out the hips

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last time in this direction inhaling and

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exhaling good and then switching

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directions

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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

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and now the opposite arm and exhale

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inhaling reaching up this movement helps

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create more space for the baby and

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strengthens the arms inhale both arms

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now reaching up and open beautiful

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exhale and down inhaling and exhaling

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last two opening up the heart center two

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all-knowingness last one inhale good and

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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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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 inhaling looking

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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 fluid exhale as you inhale bend

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your arms slightly at the elbows taking

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the pressure off your wrists

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Oh

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last two times inhale opening the heart

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chest and throat exhaling rounding last

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one

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and exhaling ground

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now find a neutral spine wringing elbows

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down to the earth move your knees back

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till comfortable placing your third eye

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down onto the mat join your palms in

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animosity bringing your hands over your

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head and hold find the position that is

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comfortable for you you can also place a

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pillow under your forehead this Arsene

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opens up your lymphatic glands which

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brings harmony and balance to our

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internal system imagine your breath

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touching every cell of your body good

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coming up so that your forearms are now

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resting on the mat elbows are underneath

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your shoulders we’re going into leg

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lifts or via grasan inhale raise your

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right leg up spread the toes wide nice

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active foot exhale drawing the knee

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under tucking 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 tuck 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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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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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 inhale and

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open up your chest exhaling nice gentle

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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 here and then come up on

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your knees if you wish to take the

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weight of your wrists you can perform

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this exercise with your elbows down on

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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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inhale Pradeep 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 and as

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you exhale bring your hips down towards

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your heels again inhale good and exhale

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down inhale opening up – positive

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vibrations exhaling and coming down

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again inhale and long exhale bowing down

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into your intention inhale this exercise

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really strengthens your quadricep

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muscles as well as elevates the heart

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rate pumping blood to the entire system

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you

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last time inhale

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and exhale bringing hands in Animus they

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to the heart center breathe deep and

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slow the heart rate down one two

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three coming up again on your knees

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extend your hands out to the side for

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side stretches inhale and exhale down to

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the other side inhale and exhale moving

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fluidly like Adonis this is a moving

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meditation opening up through the

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intercostal muscles making space for

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your baby we want to bring fluidity into

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our practice 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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again inhaling and exhaling swaying like

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a tree finishing inhaling bring your

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hands to your heart and sit back down in

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Vajrasana one long inhalation moving

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into a demotion awesome palms come to

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the top of the mat toes are tucked

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lifting the knees off the mat hips come

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high melting the heart into the

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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

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rolling up using your hands on your legs

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for support come up slowly shoulders

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roll back heart lifts and the head comes

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up last coming into standing Marjorie

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awesome place the palms on the top of

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your knees bending the knees slightly

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good inhale dropping the shoulders back

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heart opens up exhale and rounding good

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again inhale so good for your spine and

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exhale

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make this feel good like a dance

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breathing right into the baby space

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let go last two inhale last one

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and exhale rolling yourself up standing

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shoulders 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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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

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your heart rate slow down good from here

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sweeping your arms up into the sky big

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breath in as you exhale hands come down

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in aniversary along the center line of

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your body inhale arms up connect your

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strong legs exhale touch chin to chest

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good again inhaling and exhaling you can

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do this every day

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imagine yourself surrounded in white

270
00:17:25,220 –> 00:17:30,460
light white protective light good again

271
00:17:30,460 –> 00:17:33,559
breathing straight down into the baby

272
00:17:33,559 –> 00:17:41,919
space nice big inhale cleansing breath

273
00:17:44,309 –> 00:17:48,299
two more inhale

274
00:17:48,520 –> 00:17:57,049
and exhale down last one inhale and

275
00:17:57,049 –> 00:18:01,039
exhale pause tailbone drops legs I

276
00:18:01,039 –> 00:18:04,460
engaged moving into warrior one step

277
00:18:04,460 –> 00:18:06,650
forward to the top of your mat bring

278
00:18:06,650 –> 00:18:08,450
your hands to your hips so you feel

279
00:18:08,450 –> 00:18:11,169
stable stepping the right foot back good

280
00:18:11,169 –> 00:18:13,610
make sure you have enough width in

281
00:18:13,610 –> 00:18:16,539
distance ensuring a feeling of stability

282
00:18:16,539 –> 00:18:18,740
slightly bend the left knee and bring

283
00:18:18,740 –> 00:18:21,260
your arms up so that the elbows are

284
00:18:21,260 –> 00:18:23,659
parallel to the earth in a dynamic

285
00:18:23,659 –> 00:18:25,940
movement as you inhale bring the torso

286
00:18:25,940 –> 00:18:28,460
forward opening the arms as you exhale

287
00:18:28,460 –> 00:18:31,850
close the arms in good once more inhale

288
00:18:31,850 –> 00:18:37,210
and exhale inhale torso moves forward

289
00:18:37,210 –> 00:18:40,820
exhale close back try to keep the front

290
00:18:40,820 –> 00:18:43,880
knee in its position moving only with

291
00:18:43,880 –> 00:18:46,299
the torso

292
00:18:47,739 –> 00:18:51,949
calm down as forward as you can and back

293
00:18:51,949 –> 00:18:57,259
last to inhale and exhale last one

294
00:18:57,259 –> 00:19:00,589
inhale and exhale bringing your hands

295
00:19:00,589 –> 00:19:03,529
back to your heart center open up to

296
00:19:03,529 –> 00:19:07,399
warrior two inhale straightening the

297
00:19:07,399 –> 00:19:11,209
front leg and exhale reaching forward as

298
00:19:11,209 –> 00:19:13,999
much as you can and placing your hand on

299
00:19:13,999 –> 00:19:17,389
your left leg in chicken awesome right

300
00:19:17,389 –> 00:19:19,940
arm comes up shoulders are stacked and

301
00:19:19,940 –> 00:19:22,819
look up to the top of your thumb make

302
00:19:22,819 –> 00:19:25,279
sure your legs are fired up with lots of

303
00:19:25,279 –> 00:19:28,629
strength hold it there

304
00:19:28,629 –> 00:19:31,219
breathe deep for one more cycle of

305
00:19:31,219 –> 00:19:35,389
breath good rooting down through the

306
00:19:35,389 –> 00:19:37,929
feet inhale and come up

307
00:19:37,929 –> 00:19:41,269
as you exhale sit down into that front

308
00:19:41,269 –> 00:19:42,640
knee

309
00:19:42,640 –> 00:19:45,100
coming into side angle place your elbow

310
00:19:45,100 –> 00:19:47,559
on the knee and rotating the right arm

311
00:19:47,559 –> 00:19:50,940
inhale opening up like adults

312
00:19:50,940 –> 00:19:54,730
inhale welcoming the stretch keeping a

313
00:19:54,730 –> 00:19:59,730
strong back leg as you rotate gracefully

314
00:20:01,019 –> 00:20:06,429
inhale and exhale coming into warrior

315
00:20:06,429 –> 00:20:08,710
two again sit down into your front leg

316
00:20:08,710 –> 00:20:12,549
beautiful and moving now into exalted

317
00:20:12,549 –> 00:20:17,200
warrior inhale and stretch back keeping

318
00:20:17,200 –> 00:20:19,330
one hand on the belly connecting to the

319
00:20:19,330 –> 00:20:22,029
baby breathing into your inner goddess

320
00:20:22,029 –> 00:20:23,880
and all-knowingness

321
00:20:23,880 –> 00:20:26,200
holding there for one more cycle of

322
00:20:26,200 –> 00:20:31,269
breath and releasing coming back staying

323
00:20:31,269 –> 00:20:33,279
firm in this position and sitting down

324
00:20:33,279 –> 00:20:35,950
into that front knee as low as you can

325
00:20:35,950 –> 00:20:41,139
go inhale and straighten exhaling place

326
00:20:41,139 –> 00:20:43,210
your hands on your hips and heel toe the

327
00:20:43,210 –> 00:20:44,889
back foot to the front of the mat

328
00:20:44,889 –> 00:20:46,779
stepping forward to bring your feet

329
00:20:46,779 –> 00:20:48,630
together

330
00:20:48,630 –> 00:20:51,390
turning to the other side now stepping

331
00:20:51,390 –> 00:20:53,520
the left foot back for weed pedrosan

332
00:20:53,520 –> 00:20:56,490
nice comfortable stance drawing the

333
00:20:56,490 –> 00:20:58,550
right hip back and left hip forward

334
00:20:58,550 –> 00:21:01,680
inhale elbows up and move forward

335
00:21:01,680 –> 00:21:04,500
opening the arms try keeping the legs

336
00:21:04,500 –> 00:21:09,020
stable and only moving from the torso

337
00:21:09,290 –> 00:21:11,790
breathing in as you come forward and

338
00:21:11,790 –> 00:21:15,800
exhaling powerfully as you move back

339
00:21:17,630 –> 00:21:21,920
inhales strengthening the shoulders good

340
00:21:21,920 –> 00:21:30,180
inhale and exhale two more last one

341
00:21:30,180 –> 00:21:33,420
inhale bringing your hands back to your

342
00:21:33,420 –> 00:21:37,070
heart open up into warrior two

343
00:21:37,070 –> 00:21:39,800
inhale strengthening the front leg

344
00:21:39,800 –> 00:21:43,200
exhale reaching forward and placing your

345
00:21:43,200 –> 00:21:47,190
hand comfortably on your leg both legs

346
00:21:47,190 –> 00:21:50,640
are straight shoulders are stacked find

347
00:21:50,640 –> 00:21:54,800
a gaze that is comfortable for yourself

348
00:21:55,880 –> 00:21:58,549
opening up and making more space in the

349
00:21:58,549 –> 00:22:02,950
abdomen for the baby inhale coming up

350
00:22:02,950 –> 00:22:06,919
exhale sit down into the front knee knee

351
00:22:06,919 –> 00:22:10,039
is in line with a little toe place your

352
00:22:10,039 –> 00:22:14,630
elbow on your knee and rotating upwards

353
00:22:14,630 –> 00:22:18,020
open the arm up and down

354
00:22:18,020 –> 00:22:23,390
inhale and exhale release any tension in

355
00:22:23,390 –> 00:22:26,600
the upper back and shoulders one last

356
00:22:26,600 –> 00:22:31,670
time inhale and exhale gracefully bring

357
00:22:31,670 –> 00:22:34,280
yourself back up to warrior two and

358
00:22:34,280 –> 00:22:38,860
exhale down getting into exalted warrior

359
00:22:38,860 –> 00:22:41,840
lift your arm up and bend it over your

360
00:22:41,840 –> 00:22:45,020
head place the other hand on your belly

361
00:22:45,020 –> 00:22:49,700
and hold come up and sit down onto the

362
00:22:49,700 –> 00:22:52,910
front knee again get into your hips and

363
00:22:52,910 –> 00:22:57,080
open up inhale hands to hips heel toe

364
00:22:57,080 –> 00:23:01,610
the back leg and step forward Center

365
00:23:01,610 –> 00:23:04,429
yourself find a connection to the earth

366
00:23:04,429 –> 00:23:07,070
and tune into your breath again by

367
00:23:07,070 –> 00:23:09,800
placing one hand on baby and one hand on

368
00:23:09,800 –> 00:23:12,100
the heart

369
00:23:13,909 –> 00:23:16,980
moving into squats place your legs

370
00:23:16,980 –> 00:23:18,750
slightly wider than hip distance apart

371
00:23:18,750 –> 00:23:21,600
feet are parallel to each other inhale

372
00:23:21,600 –> 00:23:24,299
your hands up and exhale bringing your

373
00:23:24,299 –> 00:23:26,190
palms down the center line of your body

374
00:23:26,190 –> 00:23:30,720
all the way to the ground inhale man’s

375
00:23:30,720 –> 00:23:33,480
come overhead exhale bringing your hips

376
00:23:33,480 –> 00:23:38,779
down all the way to the floor inhale and

377
00:23:38,779 –> 00:23:42,390
as you exhale make sure you’re pushing

378
00:23:42,390 –> 00:23:44,309
into the floor with your palms as you

379
00:23:44,309 –> 00:23:47,640
roll up head coming up last bringing

380
00:23:47,640 –> 00:23:51,270
your hands down in a namaste squats help

381
00:23:51,270 –> 00:23:54,059
you keep your strength toning your inner

382
00:23:54,059 –> 00:23:57,179
thighs and pelvic muscles so love these

383
00:23:57,179 –> 00:23:59,570
squats

384
00:24:01,240 –> 00:24:04,210
inhale to the Sun quality of vibrance

385
00:24:04,210 –> 00:24:08,679
and exhale to the moon quality of

386
00:24:08,679 –> 00:24:12,250
serenity beautiful for added support

387
00:24:12,250 –> 00:24:15,010
under the arches of your feet you may

388
00:24:15,010 –> 00:24:17,370
roll your mat up if you feel the need

389
00:24:17,370 –> 00:24:18,760
rolling up

390
00:24:18,760 –> 00:24:21,399
keep the chin to chest till you’re all

391
00:24:21,399 –> 00:24:32,039
the way up good one more inhale and

392
00:24:32,039 –> 00:24:35,289
bring your hands down in animosity to

393
00:24:35,289 –> 00:24:43,120
your heart center good moving down to

394
00:24:43,120 –> 00:24:46,000
the earth now inhale your arms up nice

395
00:24:46,000 –> 00:24:48,909
cleansing breath as you exhale bend the

396
00:24:48,909 –> 00:24:50,980
knees and come through and down placing

397
00:24:50,980 –> 00:24:54,010
hands on the mat step back into a deluxe

398
00:24:54,010 –> 00:25:00,179
Juanes on staying for a nice long breath

399
00:25:00,299 –> 00:25:04,600
and then bring the knees down to the

400
00:25:04,600 –> 00:25:10,799
earth sitting back down onto your mat

401
00:25:10,799 –> 00:25:13,690
opening up the right leg keeping the

402
00:25:13,690 –> 00:25:16,480
left foot as close to you as possible

403
00:25:16,480 –> 00:25:22,290
very good inhale left arm up

404
00:25:22,290 –> 00:25:25,670
and then back down to the other side

405
00:25:25,670 –> 00:25:29,220
this is a nice fluid movement and we

406
00:25:29,220 –> 00:25:30,990
don’t need to coordinate it to the

407
00:25:30,990 –> 00:25:35,730
breath it’s a rhythmic movement and

408
00:25:35,730 –> 00:25:39,420
babies love rhythm so nice repetitive

409
00:25:39,420 –> 00:25:44,250
rhythm is key opening up you’re nice and

410
00:25:44,250 –> 00:25:45,270
warm now

411
00:25:45,270 –> 00:25:50,000
so enjoy the body’s natural flexibility

412
00:25:50,000 –> 00:25:55,380
the last one and hold roll the top of

413
00:25:55,380 –> 00:25:57,660
the shoulder open opening up the neck

414
00:25:57,660 –> 00:26:01,680
muscles good place your left hand behind

415
00:26:01,680 –> 00:26:04,200
you come up on your left knee and extend

416
00:26:04,200 –> 00:26:06,570
the right leg feel a stretch in the

417
00:26:06,570 –> 00:26:09,560
right side of your body

418
00:26:10,070 –> 00:26:12,990
gracefully lower yourself and switch

419
00:26:12,990 –> 00:26:16,500
sides stretching out the left leg right

420
00:26:16,500 –> 00:26:19,740
leg is stucked in bend the right arms

421
00:26:19,740 –> 00:26:25,500
sweeping it over the head and then drop

422
00:26:25,500 –> 00:26:28,490
to the other side

423
00:26:33,019 –> 00:26:38,210
maintain a steady rocking movements

424
00:26:39,619 –> 00:26:53,879
enjoy the rhythm of the movement last

425
00:26:53,879 –> 00:26:58,859
one and hold inhale and rotate the top

426
00:26:58,859 –> 00:27:02,969
shoulder exhale and raise yourself off

427
00:27:02,969 –> 00:27:06,539
the ground stretching the arm hold for a

428
00:27:06,539 –> 00:27:12,589
breath come down into butterfly pose

429
00:27:12,589 –> 00:27:17,149
bringing the soles of your feet together

430
00:27:18,769 –> 00:27:22,080
inhale raise your arms are planting the

431
00:27:22,080 –> 00:27:25,139
spine and opening the arms as you exhale

432
00:27:25,139 –> 00:27:28,679
bend forward clasping your feet feeling

433
00:27:28,679 –> 00:27:31,200
your lower back and spine gently come

434
00:27:31,200 –> 00:27:34,919
down push down with your elbows to feel

435
00:27:34,919 –> 00:27:40,279
a nice good stretch in your hips and

436
00:27:40,279 –> 00:27:43,279
release

437
00:27:46,169 –> 00:27:50,529
this is the end of our routine we are

438
00:27:50,529 –> 00:27:54,120
going to lie down in a final shavasana

439
00:27:54,120 –> 00:27:57,879
if you feel the need you can use a

440
00:27:57,879 –> 00:28:00,809
pillow between your legs for support and

441
00:28:00,809 –> 00:28:07,269
lie down gently onto your side stay in

442
00:28:07,269 –> 00:28:08,230
shavasana

443
00:28:08,230 –> 00:28:11,139
for as long as comfortable observing

444
00:28:11,139 –> 00:28:14,169
your breath and consciously relaxing

445
00:28:14,169 –> 00:28:16,590
your body

446
00:28:22,029 –> 00:00:00,000
you

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