Prenatal yoga video youtube

PREGNANCY YOGA: EPISODE 1

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namaste and welcome to your pregnancy

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yoga series I’m Katie Appleton the

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founder and director of Apple yoga you

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will need a block to sit on just to

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raise the pelvis higher than the knees

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particularly conducive when pregnant to

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create space in the body for both you

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and your baby come into a comfortable

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cross-legged position lift the sitting

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bones up and back and take your hands

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onto your thighs or around your bump

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we’re just going to take a minute for a

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little breath work so you’re welcome to

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close your eyes and start to become

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aware of the nose as you inhale inhale

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through the nose gently and as you

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exhale exhale through the nose or mouth

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letting go and again inhaling through

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the nose exhaling through the nose or

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mouth when pregnant

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doing yoga this helps you to Center the

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mind into the flow and this flow is

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conducive particularly for women in the

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first trimester however anyone can do

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this keep going with the breath really

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nice ladies inhale through the nose

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exhale through the nose or mouth last

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time inhale through the nose exhale

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through the nose or mouth

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so keep the breath going it can be more

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natural and we’ll start the movements

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taking your hand to the floor inhale the

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arm up and out to the side lift the

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sternum exhale bend over

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please route the other sit bone down

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into the floor

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come back to the center inhale move to

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the opposite side and exhale rooting

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that sit bone down into the floor again

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inhale lift up out of the waist giving

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space for your baby exhale

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good inhale and exhale press the hand

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down draw the elbow in and reach over to

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the side last time we’re going to hold

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this here inhale and exhale so you

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continue to breathe here pressing this

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hand down elbow comes into the body draw

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the scapula shoulder blade down the back

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and lift the heart bone up reach through

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the top arm excellent come back to the

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center last time so the reason for doing

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this side Bend flow as you breathe is to

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open up the space between the rib bones

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particularly useful when pregnant so you

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can get lots of breath there eventually

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when you’re at my stage of pregnancy in

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the last trimester come back to the

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center inhale and release down exhale so

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we’re going to twist now to nourish the

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nervous system very important inhale and

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exhale take one hand to the leg and the

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other arm behind you we’re going to

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circle the arm forwards and up on the

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breath in lift up and away from your

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baby and exhale all the way back good

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couple more of those inhaling and

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exhaling inhaling and exhaling taking

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the finger tops to the floor behind you

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lift the heart bone up so you’ve got

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lots of space for both of you and then

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draw the chin into the chest inhale and

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bring the chin forwards to the front

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shoulder exhale just to release the neck

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area any tension in that area keep

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moving with the breath so please note

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that these movements that we’re doing a

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very safe and conducive for the first

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trimester when the body is really

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bedding down your baby and creating a

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beautiful home for her him to live in

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coming back to the center we’ll do that

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exactly the same to the other side take

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both arms wide inhale lift the sternum

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up nose or mouth hands through the

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midline keep lifting up out of your

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waist and exhale take the hand bow

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you going to take a few circles the arm

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comes forwards breath comes in and

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moving back exhaling good a few more

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inhaling and exhaling last one inhaling

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and exhaling so route the finger tops to

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the floor behind you lifting your

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sternum up and we’re going to take a few

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neck rolls so as you breathe in bring

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your chin down into your chest and then

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bring the head back or front and then

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again chin into the chest and bring the

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head forwards or back a few more of

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those so as you’re doing this action to

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create more space within for both of you

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keep that hand really rooting into the

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leg to lift the sternum up you keep

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flowing really nice and then come back

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to the center so twisting the spine

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helps to nourish the nervous system

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which is a longest central column of the

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spine again very important for our

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well-being in life and then we’re going

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to come into some butterfly rolls so

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take the soles of the feet together

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press the balls of the feet and the

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heels together you might have to shift

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the sit bones up and back again so we’re

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opening up the groin and inner thigh

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area for the obvious reasons and we’re

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just going to again bounce the legs just

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a little bit here to release and as

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you’re breathing allowing the knees to

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relax

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so we’re going to undulate the spine now

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taking the breath inhale pause with the

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legs and as you exhale lengthen the

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heart forwards away from your baby and

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then curl the spine back like a wave so

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as your body changes in pregnancy the

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spine comes under great duress

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so as removing these undulating rolls

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this helps the vertebra the 26 bones of

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the spine to find freedom so as you

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continue to do this you might find the

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stretch towards the back of the hips and

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around the lower back which is great and

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you may well find that you are feeling

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the stretch around this area which is

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also normal you might not go quite as

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far as I am and that’s okay taking the

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last one and we’re going to pause here

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and taking the other hands onto the legs

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or onto the floor and we’re going to

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take a few rounds of breath here are you

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ready okay

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inhale nose or mouth – exhale see if you

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can deepen the breath so as you inhale

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inhale for a count of two or three and

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as you exhale see if you can extend that

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breath for a little longer the breath

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work can really relieve nausea in the

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first trimester I found that to be of

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grace solace when I was in my first

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trimester

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continuing to breathe just one more

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round of breath inhaling and exhaling

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excellent ladies well done that’s quite

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strong to hold that position so

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continuing we’re going to take the legs

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into a wider position everybody will

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find their own width again you might be

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wider than me you might even be narrower

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than me the most important aspect that

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you want to find is you’ve got length

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through the sides of your waist

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and your spine is tool and sitting on

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something that may even be higher than

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this block may be very conducive to your

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body

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so you’re not dropping into the lower

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back and hanging into the body so the

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lungs can’t fully breathe so coming

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upwards towards a seat allowing the sit

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bones to lift and shift I’m going to

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take the hands and interlace pressing

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the heels of the hands together we’re

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going to take some circles and move

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around the bony pelvis like we’re

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stirring so we move from sit bone

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through to the pubic arc and through to

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the other sit bone and back to the tail

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bone mapping the bony pelvis and again

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you may feel the stretch behind the legs

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in the hamstrings in the you know

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growing continuing to breathe and then

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we’ll start to move the opposite

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direction

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keep the legs energized so it protects

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the ligaments we have in our body what’s

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called relaxin at the moment the hormone

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that secretes to allow the alig amounts

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to be a little bit more pliable in

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preparation for birth around the whole

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body so keeping the legs active helps

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just to prevent any distortion in the

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ligaments with this additional hormone

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relaxin so we’re going to move to the

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other side a little bit more continuing

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to breathe bigger movements now so did

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you know in pregnancy we have about 40

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to 50 percent more blood and fluid

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volume in our bodies which makes our

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heart work harder so it enlarges by

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about 12 percent when pregnant amazing

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continuing to move in the other

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direction so it’s no wonder that we feel

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breathless tired and all of these other

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factors inside of a pregnancy which is

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why we’re taking the movements at a

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slower pace particularly in the first

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trimester when there’s so many things

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going on good come back to the center

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we’re going to take the arms out to the

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side inhale take the arms down the

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midline exhale take the arms forwards

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inhale and reach all the way back exhale

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lift the heart two more of those inhale

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the arms go up coming into prayer pose

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exhale reaching forwards inhale

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stretching through the inner thighs and

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making this your last one coming up now

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well done in breath out breath reaching

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forwards in-breath and out-breath

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lifting the heart up whoo

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so gently bring the legs back together

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again take a moment to pause and reflect

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how does that feel in the body may feel

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a little bit more open in this area well

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done ladies namaste and for more in this

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pregnancy yoga series you can subscribe

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to bodytalk and we’re going to go exhale

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as we twist lovely and then again

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we twist let’s see if you can do four

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more and then I’ll just show you the

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original exercise we’re just crisp

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missing here

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