15-Minute Pregnancy Yoga | First, Second & Third Trimester Prenatal Yoga

Transcript

today we're doing a 15 minute prenatal yoga that is designed to get rid of your pregnancy aches and pains and make your entire pregnant body feel amazing it is safe for all trimesters i may look like i am pregnant i'm just wearing a belly for demonstration i do have three kids and i will continue to put out pregnancy yoga workouts and pilates every week if you like videos like these and the notification bell let's start in a comfortable seated position if you wanted to sit on a block or a pillow you can but you can also just find a comfortable spot on your mat let's bring our hands to our knees and move into some gentle chest circles going the other way [Music] good let's take some gentle and neck circles [Music] good we can come up to all fours let's engage our core pull in your baby we're going to move in to bird dog keeping our hips very stable so they're not rocking back and forth exhale [Music] lift inhale down switching sides moving with your own breath [Music] [Music] last one good let's come on up let's come in to a lunge here and shift our hips forward and tuck our tailbone under this is great for getting baby in a good position for birth releasing through your hips here [Music] pressing into your front foot shifting your weight back let's move to the other side [Music] [Music] one more breath here good pressing into your front foot shifting our weight back let's come up to our knees we can bring one foot out to the side let's reach up and over finding a nice stretch here good exhale coming up we can move to the other side [Music] ballooning out through your side body and ribs [Music] [Music] exhale coming up we're going to move into a modified side plank here so we can place one hand down on the ground shift your hips lower down we want to make sure that our body is in a straight line point one foot out let's swing our arm up palm rotates around as if it's reaching behind you you can pull in your baby and then if you wanted to lift that leg peeking underneath your arm breathe here releasing down we can move it back to the other side [Music] finding your nice line here sweeping your palm behind lift engaging your core pulling your baby in good releasing down we can come back to our knees stepping up let's take our feet apart for trikonasana back foot is pigeon toed in taking our arms out reaching it towards the side tilting stacking your shoulders over top of your front leg pulling your baby in breathing here activating your legs [Music] exhale coming up we can widen our stance slightly make our back foot perpendicular lowering into warrior two [Music] inhale straightening your front leg let's take our toes out moving in to goddess stretching through your groin here knees are pushing out exhale squeezing your legs come up we'll take chicken asana on the other side spreading your toes weight evenly between the three corners of each foot [Music] exhale coming up moving into warrior two shoulders are relaxed down your back on your next inhale pressing into your front foot let's come up we can step our feet together let's take our right foot up you can either take it to your calf or all the way to your thigh for tree pose spreading your toes [Music] baby pulled in releasing your hands up finding something steady to focus on slowly moving out let's switch to the other side [Music] steady breaths expanding through your side and back ribs as you inhale in [Music] slowly releasing it place that foot on the ground let's move in to yogi's squat and take our feet a little bit wider than hip distance apart if it helps you can also go down on a wall and then just lower it down to the ground if your heels pop off that is okay once you're here you can shift where you are press your elbows in to your knees sitting tall let's take a few breaths here [Music] we can release out of our yogi squat you can either stand up again or place your hands forward let's find our way to janos asana we can extend one leg out flex your front foot making sure our sternum is lined up over our front leg let's inhale up and slightly hinge at the hips front leg is activated beautiful coming up let's take our hands behind and you can either clasp your elbows or your fingers we can reach our hands away from our body and keeping our ribs pulled in take a slight chest opener here [Music] beautiful bringing your hands back in release switching to the other side inhale your arms up hinge reach as if a string is pulling the top of your head towards the ceiling beautiful release your hands down opening up through your chest release let's bring both feet in for badakanasana you can let your knees flop out if you want to give yourself a foot massage you can you can stay sitting or lean forward releasing through your hips inhale coming up we'll move in to shavasana so if you wanted to grab a pillow or bolster for between your knees and under your head you can [Music] placing your hand on your belly sending your baby some love let's take a big inhale in and let it out one more time letting your body fully relax on the ground [Music] [Music] you can continue to rest here or finish up with me making a gentle stretch and using your arm to safely push yourself back to a seated position i will read the pregnancy yoga card for the day [Music] i am surrounded by love and support and i know pregnancy can feel hard and for some people it can feel quite lonely however your baby loves you so much and i want to send you so much love and support and i know that you're taking time to do yoga today and you are just so strong and i'm so excited for you so namaste to you and namaste to the babies thank you so much for joining me today if you enjoyed today's class make sure you