Pregnancy Yoga Standing: 36-Min Prenatal Flow

So instead of releasing the belly completely when you inhale, there's a slight hug in of the baby, both on your inhale and exhale. This is to keep the low back safe when we move. We have a lot of weight pulling forward, so the sway comes more easily now in the low back. So the hug in of the baby and also lengthening the tailbone down or away from you.

You can keep lengthening back. One more breath like that. And then keep that breath. Just release your arms down, open your eyes.

You can keep the feet where they are or if the belly is nice and big and you feel like you need more space in your hips, you can also open your feet wider. Just bring your hands to your hips and start to roll your hips out to the side. Push them slightly forward out to the other side and then back behind you. Have a little give in your knees when you move.

And they can be really small circles or super big. So just do what feels nice for your low back and hips. See if you can keep the breath up in the chest on your inhale and down into your belly when you exhale. And go the other way.

So this is just to loosen up a little bit. So our low back and hips can tend to get tight when we are pregnant and have this belly pulling down. So just loosening up, moving into the joints and into the back. Looks similar to Jiu Jitsu warm up.

And then moving to center. You can keep your feet or narrow them if you feel more in balance with your feet right under your hips. Just activate your legs, push into the floor, inhale arms come up and exhale side stretch to the right. So left arm overhead.

Again push into the legs, inhale stretch up. Exhale to the left, left arm down, right arm overhead. And keep going, inhale push the floor away, keep lengthening your tailbone down. Exhale to the right, try to keep hugging your baby in towards you.

Inhale back up, exhale to the left. One more round, inhale and exhale. Last one, inhale and exhale. Inhale both arms up and exhale hands can come down.

Place them in front of you and clasp the hands together. Take the inside of the palms away from you and then inhale we lift the chest up. Exhale bring the palms together, so make a fist and start to round your back. Bend the knees a little bit and just curl your upper back.

Inhale again push the floor away through your feet, bring the arms up, chest up, hug your baby slightly in. Exhale palms together, chin down, round the upper back. A few more, inhale arms up, chest up. Exhale close the hands around the upper spine.

Last one. And then inhale arms up and exhale release the arms. If you're on the yoga mat just go back on your mat. If you are wherever just know that we are going to walk forward so have some space in front of you.

Keep the hip distance or wider if you prefer. So inhale arms up and exhale start to bend your knees and fold down. So you might want to have the hands pretty far in front of your feet so you can easily touch the floor. Try to inhale here and exhale start to walk forward with your hands so you come on to all fours.

You can release the top of the feet down and then inhale lift the chest forward into cow. Keep hugging the baby in, exhale push the floor away round the spine. Inhale keep hugging the baby slightly in, lift the chest, exhale round. Trying to pull the tailbone down as you push the floor away.

Again inhale lengthening the chest forward and exhale pushing the floor away. Now inhale into neutral and then open the feet again hip width or wider. Tuck the toes start to push your hips back and lift your knees off the floor. Drop your head into variational down dog.

You can stay here with bent knees just dropping the head, relaxing the neck. It can be on your toes with both heels lifted or slowly just push one heel down and then the other. And do that one more time either you just stay on your toes or push one heel down and then the other. Then walk the back towards your feet sit down into a squat on the back of your mat.

Take a few breaths either stay with hands as support or elbow to elbow. Stay with hands as support or elbows inside of the thighs. Allowing the hips to be heavy breathing down into your belly breathing down into your hips. Two more nice deep breaths.

And then slowly allow the hands to come slightly forward so you can lean forward start to lift your hips. If you get easily dizzy just take your time slowly rolling up the spine and arms overhead as you inhale. Exhale hands in front of your chest take a breath. Then we're moving into one more of these inhale arms up keep hugging the baby in.

Exhale folding back down. Inhale look forward start to walk forward again come down onto your knees. This time flatten out the feet take the right foot down into the right knee. This time flatten out the feet take the right foot behind you can tuck your toes on your right foot and then left arm in front of you.

So same thing as we did we inhale lift the chest you can also float your right foot off the floor. Exhale tap the fingertips and toes curl the upper back. Inhale lengthen lift. Exhale hug the baby in round the back.

Just one more inhale and exhale left hand down take your left foot slightly to the left right foot in line with the left knee start to circle your right arm forward up and back. Again keep lengthening now the tailbone back towards your right foot hug the baby slightly in and breathe big circles with the right arm. Last one and bringing right hand down coming back on your knees step your left foot with your toes tucked take your right arm in front of you. Inhale lifting the chest exhale rounding tapping your fingertips down you can also float the left leg off if that feels good.

Inhale exhale tap down a few more inhale reach and lift exhale squeeze in push the floor away. Last one inhale exhale and exhale right hand next to the left right foot out to the right lift the left arm left foot in line with the right knee start to circle the left arm up and around just breathe. Now you're lengthening your tailbone back towards your left foot creating length in the low back and now you're finding nice space in your left side to breathe even deeper. One more and then left hand back back to all fours this time again tucking the toes wider or hip width pushing back to down dog lifting the hips dropping the head either stay on your toes or touching one heel down and then the other.

One more full breath here relaxing the head and neck and this time walking the feet forward you can bend your knees as much as you can just stop when you feel like you can't go any further put your hands onto your knees inhale chest up exhale stay just hug your baby in and inhale come all the way up into standing. I'm going to do some nice rotation for the spine so again feet can be hip distance or wider inhale arms up exhale hug the baby in right arm moves back left arm moves forward inhale push down and lift up exhale left arm back right arm forward keep going on your breath you inhale arms up exhale twist to the right hugging the baby in inhale lifting up exhale twisting to the left twisting to the left one more full round inhale and exhale maybe you look after the right hand inhale and exhale inhale through center exhale hands down to your knees bend your knees take a breath just so you don't get too dizzy from moving up and down placing the hands down to the floor stepping back to all fours knees down inhale lift the chest exhale round the back inhale into neutral leaning to the left so you can step your right foot to the outside of your right hand so giving you some options here lift the back tuck your back toes lift the back knee and take it slightly further back option one is more gentle you stay here you move back and forth you can also do this with your knee off the floor if this feels good to do with straight legs if you want to have more strength more movement this is our next option where we just move between both sides so then you push the floor away you reach the right arm forward inhale if this is too much you just keep doing what we just did exhale push the hand down step your right foot back down dog inhale left foot forward take a breath left arm forward inhale exhale push back down dog and then we could keep going inhale right foot forward right arm forward inhale right foot forward right arm forward exhale hugging the baby in back to down dog inhale left foot forward left arm forward exhale hugging the baby in stepping back down dog couple more stepping forward when we inhale exhale pushing back inhale stepping forward exhale pushing back last round inhale exhale inhale and exhale so we meet with the right foot on the outside of the right hand and take the knee down bring the left foot underneath your hips and sit down on your left heel you could either stay here or you can walk into a half squat with your maybe right elbow down or left elbow down or both elbows down whatever your belly allows you to do you can stay on your fingertips and just breathe down into your hips this was my go-to position in the last trimester tried to sit here a lot and just do the heart-wound breathing preparing myself mentally and also physically to to have the energy moving down for birth so especially if you are very strong and are used to the holding up and and staying stable i would practice in a position like this to just sit and try to relax so relax your pelvis relax your hips relax your belly don't try to hug in and lift up too much trying to relax hug in and lift up too much trying to relax and allowed the downward downward energy one last breath then coming back to all fours right knee next to the left doing one cat cow inhale and exhale inhale to neutral leaning to the right to get the left foot forward on the outside of the left hand back knee slightly back and again you can breathe here just moving your hips back and forward onto your fingertips knuckles whatever you need to have the space you can also do it with the back knee off the floor just keep that hugging in of the belly so if you wanted to do the more active one we shift the hips forward lift the left arm inhale exhale push the floor away step back down dog inhale right foot forward right arm up lengthening exhale pushing the floor away hips up and back left foot to the outside of the left hand inhaling left arm forward exhaling hugging the baby in stepping back inhale right foot right arm exhale pushing back inhale left foot left arm exhale pushing the floor away down dog inhale right foot right arm exhale pushing hugging inhale left foot left arm one last round exhale up and back inhale right foot right arm exhale push back let's meet with the left foot on the outside of the left hand hips down right knee down taking the right foot out behind you so you can sit down on your right heel again you can stay here on your fingertips you can try to come down on your left elbow or maybe it's easier on your right or just staying up maybe both elbows down for some when the belly gets really big that can be hard so just find wherever you are comfortable just trying to relax and release it's kind of it can be nice here to also just close your eyes and picture your baby inside your belly and just see how you can allow that downward energy relaxing the hips the pelvis the belly one more deep breath here and then slowly coming back to all fours through cat cow to all fours through cat cow inhale chest forward lengthening exhale rounding pushing the floor away inhale into neutral toes up lifting the hips and then just slowly starting to walk your feet forward again just as far as they come without you feeling any tension and then bringing your hands to your knees inhale just half lift lifting the chest keep the knees bent take a breath here with your head higher than your heart so you don't get dizzy and then push and lift all the way up moving into standing up poses so here it's can be nice to not go as deep as you usually do so don't have the legs so far apart as you usually have so first we are moving the left foot back so if you usually in warrior two have pretty wide stance i would just toe heeled just take your regular stance just toe heel your back toe heel your back foot in maybe one or two times you don't have to bend as deep as you usually do then in your front knee because then your front knee will move past your ankle so that it's not as deep as the deep of a stance and that's okay we want to be careful when we are pregnant and we tend to have looser joints so strong and stable stance a slight pull in of the legs and lift up in the belly straighten the leg arms overhead as you inhale exhale arms down bending the knee so inhale lift everything up hug everything in and on your when you exhale try to release relax the belly slightly relax the hips slightly inhale lifting exhale relaxing keep going inhale lifting up exhale two more inhale exhale inhale inhale and exhale inhale straighten out your right leg turn your left toes in and move your feet so their toes are facing slightly out heels in and then start to bend your knees so they're moving the same same direction as your toes called horse stance or goddess pose in yoga grab your own thighs push into your thighs with your arms so try to lift the chest allow the hips to sink a little bit inhale exhale pull up round the back slightly inhale chest up allow the hips to drop a little bit you can move around exhale push and draw in two more inhale and exhale inhale exhale inhale come down see if you can stay here you can stay with your arms on your thighs or a little bit more strength bring your torso up drop the tailbone down hug the baby and belly in arms up and then cactus your arms out to the side draw the shoulder blades together and stay here breathe maybe pulse slightly up and down six five four three two and one inhale straighten the leg exhale hands to your hips just turn your right foot forward and step forward with your left leg so taking the left leg up just a little balance you can be in your toes if this is plenty or draw the left knee in just hug the front of your left shin with your hands and start to move your left foot around circle the foot around one way and then the other your balance can be a little bit off when you have the belly and just use your gaze on one point breathe steadily through your nose then see if you can release the leg with the arms keep the leg there draw the baby slightly in inhale arms up and exhale left foot down hands to your hips lean into your left foot step the right foot back so again if you usually have a wider stance toe heel your right foot now closer to your left don't bend your left knee too much so your knee goes past your ankle hugging the baby slightly tailbone down chest up inhale here exhale here now when we inhale straighten the left legs arms overhead exhale arms down hips down so now when we inhale we lift and we hug the baby when we exhale try to relax the hips relax the belly inhale straighten lift exhale relax down inhale arms up exhale relax down inhale up relaxing down on the exhale last one inhale exhaling hands to the hips straightening the left leg taking your right toes in knees out bending so they face the same way as your toes so you just stay where you are just so you can see easily i'm gonna turn around so you have the same stance as i did on the other side hands on the thighs this time we inhale lift the chest exhale we bring the right shoulder slightly down and gaze over our left shoulder we inhale pull the right shoulder back lifting the chest exhale left shoulder down right shoulder back gaze over the right shoulder inhale to the center exhale twist to the left inhale through center exhale twist to the right inhale one more round exhale inhale exhale and then we inhale we stay here or you take your arms overhead cactus arms or you clasp your hands together if this is too much cactus arms shoulder blades together breathe roll the shoulders back lift the chest maybe you pulse six five four three two and one inhale straighten the legs release the arms hands to your hips turn forward to your left foot step the right foot to the front take a moment breathe and lean into your left foot take your right foot off the floor clasp the knee or shin and start to move the right foot around again if this is whoa too much just try to be on your right toes and have the foot slightly off the floor just moving into the ankle and feet can tend to swollen up and become really tight and stiff so it's nice to have a lot of movement in the feet every day i want more deep breath here exhale and then before we release the leg see if we can take the arms up inhale pull the belly baby up and in and exhale release it down inhale arms overhead lifting up exhale hands to your knees take a breath open the feet slowly start to sit down between your between your knees and into a squat and again just breathe down into your hips into your low back into your belly down to your baby one more deep breath and then sit all the way down you can take one hand behind you to help you come down you can sit on a pillow just crossing your shins hands on your knees rolling the shoulders down take a moment again connecting to your own body but also to the baby in your in your belly and if you want to place your right hand on your belly left hand on your chest and now we can reverse the breath so you inhale all the way down into your right hand and your belly even though it's harder to belly breathe now you try and exhale just slowly through your lips out through the mouth so inhale through the nose all the way down into your belly and just have a small little opening between your lips where you allow the out breath to slowly escape the body breathing into your nose down into your belly part the lips allowed the out breath to slowly slowly move out one more and then you can choose to release arms down or both hands on your belly what you prefer you can stay here for a moment or rest down on your on your side if you want to have a little shabasana or a little bit of a massage or a little bit of a yoga or a little bit of a meditation or a little bit of a meditation or a little bit of a meditation or a little bit of a rest down on your on your side if you want to have a little shabasana it can be nice to just be on your side with the pillow make sure you have pillow both between your knees also between your ankles and you can rest on your side if you are doing the whole class with also the seated class you just stay in seated and put on the next video thank you so much for joining