At Home with Hilaria Baldwin: Fit Mommy-to-Be Prenatal Yoga

Hi I'm Hilaria Baldwin

Congratulations on your pregnancy Having a baby is a really exciting time in our lives, but it does comes with some aches, stress, and extra pounds I've designed this program based on the yoga that has kept me fit and feeling good There are three workouts, plus a bonus that gets your partner involved The first workout will relieve pregnancy-related back pain, as well as tone the muscles needed to support good posture and alignment

The second workout focuses on opening up your hips Not only will this sequence ease growing pains, but it will also help you prepare for childbirth My doctor told me that the more I stretch and keep fit during pregnancy, the easier my delivery will probably be The last section is an express destressor Having a baby can be very overwhelming, and stress can be extremely detrimental to our pregnancies

So whenever I feel overwhelmed, I try to remember to focus on my breath and ease tension from my body This helps me to regain my focus, be more productive, and connect with my baby My husband makes a guest appearance in the bonus segment, helping me demonstrate partner stretches that will pamper you and alleviate common pregnancy aches The three of us are already doing yoga together As your pregnancy progresses, there will be modifications to your practice

I have Cat and Danielle helping me to demonstrate first, second, and third trimester options Take it slow Pick and choose what feels good You are the expert, as no two pregnancies are exactly alike Remember to consult your doctor before performing this or any other exercise while pregnant

While doing this program, remember that there is a learning curve Take your time, and don't expect perfection Listen to your body, trust it, and take breaks whenever necessary Never push yourself Watch your heart rate, and most importantly, have fun

This is you time Enjoy it Because our bellies are expanding, we compensate by relying on our back muscles Most abdominal exercises are not safe while pregnant, but in this sequence, we will gently strengthen the transverse abdominal muscle, a muscle necessary for better posture, and pushing during labor Back pain does not have to overwhelm your pregnancy

Let's stretch it out Start in a comfortable seat, either choosing a blanket or a pillow to sit on Sit up nice and tall, take one hand to your belly, and one hand to the base of the back And then start to think about bringing your belly button towards your spine so you're engaging your transverse abdominal muscle, which is a seat belt-like muscle that runs underneath your belly button Relax your shoulders down your back, and then just close your eyes for a moment

Take a deep breath then, and then exhale through the nose So you're going to inhale through the nose, and then exhale, hug the core a little bit more, through the nose Inhale, exhale Last time, breathe in and long exhale out Release your hands

Take your left arm down to the floor and then reach the right arm up and over You can always use a block underneath that bottom hand Deep breath in, exhale Think about plugging more weight through your right sit bone Deep breath in

Exhale Tilt the pinkie finger towards yourself Deep breath in Opening up through the rib cage Exhale out

Two more Breathe in, and breathe out Last time Breathe in, and breathe out Inhale

Sit up And then take your right hand down, and your left arm up and over Exhale Plug the shoulder blade down in the back Deep breath in

Exhale Ground down through that left sit bone Inhale in Exhale Open the chest up

Inhale in Reach with the fingers Exhale out Relax your face Inhale in

Exhale Hug the core One more Breathe in And breathe out

Inhale Sit all the way up, and then walk your hands forward, removing any padding from underneath you Take your hands underneath your shoulders and the knees underneath the pelvis, pointing your toes From here, inhale, drop the belly, look upwards, coming into your cow pose Exhale

Squeeze your glutes, as you look back towards your navel, coming into your cat pose Inhale Look upwards Separate your sit bones Bring the shoulder blades together, opening the chest

Exhale Press away Look back into your belly Last time Inhale

Look upwards, and then exhale Press away Inhale Come to a neutral spine And then you're going to extend the right leg up and back

Wrap the inner thigh in so you're feeling your hamstrings and your glutes From here, bring your right knee towards your right elbow, and then flew the foot and extend it out at a turn-out so you're opening up into your glutes Again, point, draw it in, flex, extend it out Press equally away through the hands Point, draw it in, flex, extend it out

You have two more here Point, draw it in, really active through your core Flex Extend it out Last time

Point, draw it in, and the flex Extend it out Release your knee down onto the floor, and then inhale Look upwards, cow pose, recover Exhale

Press the floor away Come into your cat pose Inhale Come back to a neutral spine Left side

Extend in up and back Wrap your inner thigh, and really strong arms here Keep the foot pointed as you draw the knee to the elbow Flex Extend the foot out nice and long

Good Point Draw it in, working into your obliques Keep the belly button towards the spine Flex

Extend out Good Point Draw it in Try to minimize the arching in the back

Flex Extend out You have two more here Point Draw it in

Keep that height Keep that height Flex Extend out Last time

Point Draw it in, and then flex Extend it out Release the knee onto the floor Now, from here, you might want to use blocks

Take your hands onto either floor or blocks Walk your knees back slightly, and then curl your toes under, coming into a downward facing dog Now, for a moment, just pedal the feet out, wake up the backs and legs, drop the head freely from side-to-side Very natural movement that's going to help you to wake the body up As you this, make sure that your feet are nearly as wide as the mat so that your belly has space

Take a deep breath in Exhale Ground the heels a little bit more Press away through the hands Inhale in

Exhale out Last time Breathe in Breathe out Inhale

Bring the shoulders forward, drop the knees onto the floor Exhale Bend the elbows in by the sides Bend the elbows in by the sides Inhale

Draw yourself forward, either high cobra or cow pose Exhale Press back through a wide child's pose, and then into your downward facing dog, grabbing the heels, dropping your head completely Inhale Bend to the knees, look forward

Going to step the right foot to the outside of the right hand, and the left foot to the outside left hand Straighten the legs and fold You can decide not to use the blocks is you don't need them Drop your head freely from side-to-side, no tension Take the hands to your shins, and then inhale

Press yourself forward Take a half lift Your chest goes forward And then exhale Release

We'll relax the head down to the floor Take your hands to your shins Inhale Draw yourself forward into a half-lift, shoulder blades together, opening up your chest And then exhale

Fold completely over your legs Take your blocks, place them on the floor, and then walk your feet a little bit back, and a little bit closer together, but you still have space for your belly From here, you're going to extend your left foot to the back of the mat Make sure that your right knee is directly over the right ankle Now from here, open up the chest, roll the shoulder blades down the back

Bend the back knee towards the floor, and then extend it straight, strengthening your quads Continue to pull your belly button towards the spine So this is all about the lower back Bend, and straighten Stronger back leg

Again Bend, yup, and straighten Bend, yup, and straighten Two more Bend, and straighten

One more Be strong with this last one Bend, and straighten Release the back knee down onto the floor, but keep the toes tucked You're going to hook your thumb

Draw the arms up and back, opening into the psoas And then, next, you'll take your hands back down to the blocks Move them back slightly and stretch the front foot Flex the front foot Relax over the leg

Deep breath in Exhale out Good Breathe in Exhale out

Inhale in Exhale out If it's too intense, you can always soften the front foot, bending the front knee Inhale in Exhale out

Last time Head from side-to-side Deep breath in And exhale out Gently walk the blocks back with you

You're going to point the toes And then you're going to take your padding and you're going to place it underneath your seat As you do this, gently settle down into the stretch Make sure the heel is a little bit wider than the seat Now, if this is too intense for you, you can always press weight into the blocks and relieve a little bit of pressure from the front leg

Now flex the front foot and just breathe here Breathe in Good Breathe out Relax the shoulders

Yeah Inhale Exhale Again, breathe in, flex that front foot hard Exhale

Two more Breathe in Belly button towards the spine Exhale out One more

Breathe in, and breathe out Gently release both blocks over to your right side And you're going to bend the left knee and place the foot on the floor From here, you're going to take the right hand behind yourself, reach the left arm up Exhale

Twist The elbow's going to come to the inside of the knee, as you open twist towards you're right Deep breath in Exhale out Ground down through both sit bones

Inhale in Exhale out Longer through the back of the neck Deep breath in Exhale out

Two more Breathe in Breathe out Last time Breathe in

Little taller And exhale Twist your spine Inhale Come to center

Butterfly the knee open Exhale Counter open twist towards your left Inhale Come to center

Now, you're going to keep the knee butterflied, but pull the heel a little bit wider Continue to sit up on something Flex the bottom foot Flex the right foot And then square yourself off over the right leg and start to walk yourself forward

Make sure that there's enough space for your belly Don't crush it Deep breath in Exhale Shoulders down in the back, more weight through the sit bones

Deep breath in Exhale through this nice opening stretch through the lower spine Deep breath in Good Exhale out

Let it be easy Inhale in Exhale Relax your brow One more

Breathe in, and breathe out You're going to point the right toes Take the right arm down and reach the left arm and over so you get a nice side stretch Exhale Plug more weight down through your left sit bone

Deep breath in Exhale out Good Deep breath in Exhale out

Breathe in Breathe out Last time Inhale, and exhale Inhale

Sit all the way up You're going to cross the ankles, and you're going to remove the padding Place it on the left side of the mat Take the hands to the front of the mat, and then just come back onto all fours From here, we're going to work on a little spinal balancing

This is really great for our core Now, you're going to extend your right leg up and back Wrap the inner thing in just like before And then, if you would like to, you're going to take the left arm forward Hold the baby towards the spine

So think about hugging the center in Deep breath in Exhale No tension in the neck Deep breath in

Exhale You can always place that hand on the floor Inhale in Exhale out You have two more here

Reach long Inhale in Exhale out One more Breathe and reach, and then exhale, release the hand down, and the knee down

Place blocks again if you use them for your downward-facing dog And then you're going to curl the toes under, and you're going to come back into it Take a moment to regroup Look back at your belly button Take a deep breath in, and exhale out

Inhale Bend the knees Look forward We're going to step the left foot to the outside left hand, and the right foot to the outside of the right hand Straighten the legs and fold in half, again removing blocks if you don't need them

Inhale Take a half-lift Press the hands into your shins And then next, we'll fold nice and heavy, and hang like a rag doll Head comes freely, from side-to-side

Take a deep breath in Exhale Think about lengthening the spine Place your hands back on your blocks Walk your feet in slightly toward one another

Inhale Extend the right leg to the back of the mat Again, make sure that the front knee is directly over the front ankle Shift blocks if you need to Now, inhale

Bend the back knee, and then exhale, extend it straight really strong back quad Inhale Bend Good And then extend

Reach the back heel back Open the chest Breathe in Breath out Think about belly button towards the spine

Bend Exhale Extend Now one more with a really strong core Inhale

Bend Bend Good And then exhale Extend

Drop the back knee down onto the floor Keep the toes tucked Hook your thumbs, and [inaudible] draw the arms up and back, opening the psoas as this will release the lower back Exhale Take the hands back down onto the blocks

Gently start to straighten the front leg, flexing the front foot, moving blocks back with you if you need to Exhale Fold here for one Inhale Exhale, two

So I'm really leaning forward, not back Inhale Exhale, three Maybe flex the front foot a little harder if you can Inhale

Exhale, four Belly button towards the spine, lengthening Inhale Exhale, five Inhale

Gently sit up Point the back foot Start to walk your blocks back Now again, place the padding underneath your seat, and then use the blocks as support as you lower yourself down onto your padding Make sure again that the heel is a little bit wider than the sit bones

And then flex the front foot hard, placing weight into the blocks if you need to Deep breath in Exhale out Make sure that the toes are extending directly upwards Inhale in

Exhale out Pull your baby towards your spine Inhale in Good Exhale out

Two more breaths here, really stretching into the quad Inhale in Exhale out One more Breathe in, and breathe out

Gently place both blocks over to the side of the mat and place the foot on the floor From here, take your left hand behind yourself, reach your right are up Exhale Open twist towards your left Inhale

Sit up nice and tall Exhale Twist, one Gentle twisting Inhale

Exhale, two Shoulders down the back Inhale Exhale, three Length the back of the neck

Inhale Exhale, four Flex the front foot harder Inhale Exhale, five

Inhale Face forward Butterfly the knee open Exhale Counter open, twist

Inhale Face forward Pull the heel a little bit wider from where it is, but keep it butterflied open Flex the front foot Squares yourself off over the front leg, and then start to walk your hands forward

So again, you'll be able to lower less and less as your belly gets bigger and bigger Deep breath in Exhale out Inhale in Exhale out

You have two more here Breathe in Breathe out No tension in the shoulders or the face One more

Breathe in, and breathe out Point your toes, take your left arm down, and reach the right arm up and over Side stretch Exhale here Inhale

Exhale More weight down through the right sit bones Inhale Exhale If this Is too hard on the neck, you can always look down

Inhale Exhale Two more Breathe in Reach long

Exhale out So last time Inhale Expand the rib cage, and exhale out Inhale

Sit all the way up Good Remove your padding to the side, and then you're going to come onto all fours Hands underneath the shoulders, knees underneath the pelvis So one more time, the spinal balancing

Extend your left leg up and back Wrap your inner thigh in As you do this, pull the belly button towards the spine Now, you can stay here, or take the right arm forward for the challenge Breathe in

Breathe in Breathe out Shoulders down in the back Be strong Inhale

Inhale Exhale Listen to your body Don't overdo it Inhale

Exhale Two more here Breathe in Pull long Exhale out

Last time Breathe in Good And breathe out Release down into wide child's pose

Toes together, knees are nice and wide You might be placing a block underneath your forehead if your belly is touching the floor Deep breath in Exhale out Maybe allow the forehead to come from side-to-side

Deep breath in Exhale out One more time here Deep breath in, and exhale out Inhale

[inaudible] the sit bones towards the heels and gently roll up so you don't get dizzy And once you come up, inhale, the shoulders forward up Exhale Then back and down If this is uncomfortable to sit like this, you can always place a block or a blanket underneath your seat, or you can sit cross-legged

Interlace the hands behind the neck Tuck the chin Press the air out And then, inhale, open up towards the ceiling So this is great for your upper back and shoulders, any kind of stress that you're holding

Exhale, closed Inhale Open upwards, chest out, arching the back Exhale, closed Last time

Inhale, open, and exhale, close Release the hands Sit up Inhale the shoulders forward, up Exhale them back and down

Either cross the ankles behind you, or swing the legs around Now, you're going to take your pillow or your blanket and you're going to sit on it again You're going to flex the feet out in front of you, sitting up nice and tall Now, make sure that the feet are as wide as the mat, particularly as your belly gets bigger, and you're going to just start to walk hands down the legs Don't stress about touching the feet

Just hold onto the ankles if you can't grab onto them Deep breath in Exhale out And think about flat spine, lengthening Inhale in

Exhale out No tension in the neck Deep breath in Exhale Lean from the lower back

Deep breath in Exhale out You have two more here Inhale Lengthen

More weight through the sit bones Exhale out One more Breathe in, and breathe out Inhale

Sit up Good And then you're going to scooch the butt forward Place the feet on the floor a little bit wider than hips distance And then move the pillow so it's directly behind the back, and gently release down onto your back

Maybe come to the side first, if your belly's getting a little bit big, and then release all the way down From here, reach for your heels Try to graze the backs of them with the fingertips And then, on an inhale, pop the hips off the mat and interlace the hands underneath you Press firmly into the heels as you press the pelvis up towards the ceiling

Deep breath in Exhale out Press more through the heels This is working the backs of the legs and stretching the back Exhale, two

Inhale Squeeze the inner thighs Don't let them butterfly open Exhale, three So you have two more here

Breathe and be strong Exhale out Squeeze the glutes as you inhale Lift, and then exhale Release the hips back down onto the floor

Allow the knees to come from side-to-side, completely letting go When we do supported version of that pose, especially if you have a lot of tension in the lower back, this should help you Take a block, and you're going to place it underneath the pelvis So press into the heels and place it underneath the tailbone From here, take hands, palms by the sides

Now, you can keep the feet exactly where they are, you could take the feet together and butterfly the knees open, or you can extend the legs straight It's up to you Deep breath in Exhale out Good

Deep breath in Exhale Think about lengthening the lower spine Deep breath in Exhale out

Inhale in Maybe take your hands to your belly Sometimes the baby kicks here Exhale out One more

Breathe in, and breathe out Gently place the feet directly underneath the knees Press the pelvis off the block very, very slowly, particularly as you get further along in your pregnancy Exhale Release the pelvis down to the floor

Allow the knees to gently come from side-to-side Side-to-side Take your hands to your quads and then gently reach them up towards the knees Bring the feet slightly off the floor and then butterfly the knees open Continuously rock side-to-side, massaging the lower back, and neutralize the spine after back-bending

Take a deep, deep breath Exhale Think about allowing your knees to get heavier and opening up into your pelvis One more Inhale in, and exhale out

Close the knees and allow both knees to come over towards your left side, as you curl up on the side of your body in a fetal position, removing any blocks that might be in your way Take a moment here just to feel the body weight sink down towards the floor Relax your face Drop your jaw Deep breath in, and exhale out

Again, deep breath in, and exhale out Slowly press the floor away, and gently come into a comfortable seated position, which means you might be using your padding to sit up on Cross your ankles Take the hands onto your knees, whether they be palms up or palms down, and close your eyes Ground down through your sit bones

Drop your tailbone down in-between Tuck the chin slightly Lengthen the back of the neck Reach the crown of the head up towards the ceiling Feel that your core is a little bit stronger and that you're a little bit more connected to your baby

Take a deep breath in Exhale out Inhale in Exhale out One more

Breathe in, and breathe out Gently open your eyes Thank you for practicing with us -Practicing hip openers while pregnant is both vital to your comfort, and may make for an easier delivery Use this sequence to combat insomnia, growing pains, cramping, and restless leg syndrome

Remember to stretch consciously, trust your body, and enjoy So we're going to start in a seated position, on top of your block You can either have it on the second level, or the highest level And then place your feet on the floor at the front of the mat, turn your toes out slightly Make sure that the feet are about as wide the mat

Take the hands together and bring the elbows on the insides of the knees Sit up nice and tall, grounding down through your sit bones Roll the shoulder blades down in the back Exhale out As you do this, widen your elbows a little bit to challenge the posture

Inhale in Exhale out Think about bringing the belly button towards the spine Inhale in Exhale

Press firmly into the heels Inhale in Exhale out One more Deep breath in, and a long breath out

Gently release the hands Walk your feet back, and slowly start to fold in half Remove your block to the side and make sure that you have enough space in-between the legs for your belly Allow the head to come freely from side-to-side, releasing the back of the neck, releasing the backs of the legs From here, walk the feet just slightly towards one another, and then you're going to step the left foot to the back of the mat

Now, you're going to drop the back knee onto the floor If this is too intense, you can just stay up on your hands like this, you could lower onto your forearms maybe using blocks, or you can come onto your forearms if you're very open And then just roll the shoulders down the back Inhale in Exhale out

No tension in the neck Deep breath in Exhale out Settle into the hips Go deep

Inhale in Exhale out Again Breathe in Breathe out

Last time Inhale Look for any more tension in the hips And exhale Let it go

And now, gently press the floor away Remove any padding that you're using Curl the back toes under, and spiral the back heel down to the floor Now, take your right hand to a block, right next to the right foot, and then take the left arm up to the ceiling, settling into the hips Make sure the back toes are turned slightly in

Take a deep breath in Exhale out Reach upwards Inhale in Exhale out

Settle those hips a little deeper Inhale in Exhale out Just two more times here Inhale in

Press the right arm against the right leg Exhale out Last time Inhale, and exhale Stronger, straighter back leg

Take a block with you, look down, and stand all the way up And then from here, you're going to turn the right toes in, and shorten the stance a little bit so the feet are pretty pigeon-toed Take the hands to the block and bring the block to your belly, gently pressing it in Sit up nice and tall, squeeze your glutes, look up slightly, and then, exhale, with a flat spine, lower down onto the floor You can take your block down if you need it, or you can place it off to the side

Drop your head down Inhale In Exhale Drop the head completely Pull up strongly on the knees

Deep breath in Exhale out Again Deep breath in, head from side-to-side Exhale

Release the hips Two more Breathe in Exhale out Last time

Breathe in, and breathe out Inhale Look forward Move the block to the side Exhale

Take the hands to your waist, and with a really strong back, stand all the way up Bring the right toes forward, and then come into warrior two on the right side, right arm forward, left arm back Deep breath in Deep breath in Exhale

Make sure the knee is tracking directly on top of the ankle Inhale in Excellent Spread the chest Deep breath in

Exhale out Reach between the hands Inhale in Exhale out Long neck

Last time Breathe in Add breathe out Inhale Straighten into the front leg

Exhale Re-bend the front knee again Reverse your warrior Take the left hand down the leg, reach the right arm up and over Exhale

Settle into the front knee Inhale in Exhale out Stronger, straighter back leg Last time

Breathe in, and breathe out Breathe in, and breathe out Inhale Windmill, hands down to the floor or blocks Straighten into the front leg

Exhale Bring the back foot in a few inches Make sure that the left toes are turned slightly out Inhale Look forward

Open up your chest, and then exhale Fold into the leg So deep breath in Exhale out Again

Breathe in Exhale Go a little deeper Inhale in Exhale out

Two more Breathe in Breathe out One more Stronger, straighter legs

Exhale out Bend into the front knee, look forward, step the back foot back a little bit, and drop the back knee down onto the floor Remove the blocks to the sides And now, we're going to come into a deep hip opener Walk the right foot all the way the left side of the mat and butterfly the knee open

If you have very tight hips, follow along with Cat and do a figure four on your back You know, you might be using padding, just like Danielle, underneath the hip Make sure that the hips are squared off You can check the back leg, making sure it's nice and long And then, just start to recline forward over t legs

If your belly is already too big, you can stand up on your hands Deep breath in Exhale out Now, this is a posture that we hold for a little bit longer, so try to breathe into the hips If it gets too intense, you can always back off

This should be a relaxing pose Deep breath in Exhale out No tension in the back of the neck Inhale in

Exhale out So let's do three more breaths here Inhale in Exhale Settle into it

Let go a little Inhale in Exhale One more time Inhale in, and exhale out

And now, gently press the floor away Exhale Remove any padding Curl the back toes that are popping you off the mat Walk the right foot towards the right side of the mat, and then step the left foot to the outside left side of the mat

And for a moment, just hang heavy Allow the head to come from side-to-side Now, if that was hard for you, doing the first squat with a block, maintain with the block Otherwise, you can squat down in-between the legs with no padding Take the hands into a prayer at your heart

Open into the elbows, nice and wide This is really great to prepare for childbirth Deep breath in Exhale Drop the pelvis

Open the chest up Deep breath in Exhale out It can get a little bit intense, so you can always back off Inhale in

Exhale out Chest up a little higher Deep breath in Exhale out One more

Breathe in, and breathe out And now, take the hands to the floor, exhale, slowly straighten the legs, drop your head Allowed it to come from side-to-side to neutralize the neck Walk your feet a little bit closer in towards one another, and then you're going to step the right foot to the back of the mat Then take both hands to the inside of the leg, drop the back knee down to the floor, and then, again, choose for yourself

Do you want to stay on your hands, do you want to come onto your forearms onto blocks, or maybe all the way down onto the floor Wherever you are, try to think about settling into the hips and breathe deep down into them Deep breath in Exhale out Again

Breathe in Exhale out inhale in Exhale out Deep breath in

Exhale Let go a little bit more Last time Breathe in, and breathe out Inhale gently

Press the floor away Curl the back toes under Spiral the back heel down to the floor, and again, place a block underneath, now, the left hand Take the right arm up to the ceiling, settling deep into the hips, making sure that the left knee is over there ankle Inhale in

Exhale Think about separating the shoulder blades as you reach the right hand up Inhale in Exhale out So if it's too hard on the neck, you can always look down

Inhale in Exhale out Press into the standing hand firmly Inhale in Exhale out

One more Breathe in, and breathe out Take the block with you as you stand all the way up Straighten into the front leg Now scooch the feet in a little bit towards one another

This time, we're going to have a slight turn-out of the feet, and you're going to take the block and place it behind the back As you do this, you're going to think about bringing the belly button more towards the spine, so your lengthening through the lower back And then from here, you're going to squat down, tracking the knees over the ankles As you inhale, stand up Try not to lean forward at all

Exhale Squat down, opening up into your knees Good Stand up, as you squeeze the glutes and engage the quads to tone them Again

Squat down This time you're going to hold it here Breathe in Exhale out This gets a little challenging

Inhale in Exhale out Keep the knees nice and open to open the hips Inhale in Exhale out

You have two more breaths here Open the chest to inhale in Exhale out One more Breathe in, and breathe out

And now stand all the way up to squeeze the glutes And from here, we're going to open up into a warrior two As you do this, just place the block on the floor Left arm forward, right arm back Drop the shoulders down in the back

Be proud through the chest Breathe in, and exhale out Settle into it Inhale in Exhale

Go a little deeper Inhale in Exhale Reach between the hands Inhale

Exhale Settle into the legs One more Inhale Stronger back leg

And exhale out OK now, straighten the front leg Exhale Re-bend the front knee Re-bend the front knee

Inhale Reverse your warrior Tip it back Right hand down, left arm up and over Exhale

Plug the shoulder down in the back Inhale in Exhale Track the front knee over the ankle Inhale in

Nice side stretch Nice side stretch Exhale out One more Breathe in, and breathe out

Breathe in, and breathe out Inhale Windmill the hands down to the floor or a block Straighten into the front leg Exhale

Bring the back foot in a few inches Inhale Look forward Open up into your chest And next, [inaudible] fold again, allowing for enough space for the belly

Inhale in Exhale out Relax the neck Inhale in Exhale out

Really pull strongly into the knees Inhale in Exhale out You have two more here Relax the toes

Deep breath in Exhale out Feeling strongly into the front leg last time Breathe in, and breathe out

And now, bend into the front knee and look forward And next, let's step the back foot back, dropping the back knee onto the floor So we're going to come into our deep hip opener again, choosing to lie on the back if this is too intense for you Walk the left foot all the over to the right side of the mat Square your hips off

Make sure the left knee is wider than the shoulder, and keep the back leg as strong and straight behind you And then you can start to recline forward if that's appropriate for you You can always use padding if that's appropriate for you Inhale in Exhale

No tension into the face or the shoulders Deep breath in Exhale out You can always place a block underneath the forehead Deep breath in

Exhale out Inhale in Exhale Let yourself be supported by the floor Deep breath in

Exhale out Two more breaths here Deep breath in Exhale Let go a little bit more

Last time Breathe in, and exhale out And now, gently press the floor away And from here, you're going to swing your right leg around We're going to come into ankle to knee pose, which is another deep hip opener

Now, you have some options here I recommend for many of you to set up on one of your pillows And you can extend the bottom leg straight, butterflying your right knee open You can also decide for an intermediate version of this by placing the foot on the floor Make sure that the hands are behind yourself, and you're pressing up and forward

If you're a little bit more flexible, you can follow along with me Deep breath in, and then exhale Just set up tall, maybe slightly lean forward Inhale in Exhale out

Think about bringing the belly button towards the spine so we're always engaging the lower back a bit Inhale in Exhale out Good Deep breath in

Exhale out One more Deep breath in, and exhale out Inhale You're going to sit up

Good From here, place both feet on the floor You can continue to sit on your pillow if that was comfortable for you Pull the feet in nice and tight Butterfly the knees open, soles of the feet together, and open the feet towards the ceiling like a little book

Roll the shoulders down the back, and with a flat spine, start to lean forward Inhale in, and exhale out Feel it deep into your groin Deep breath in Exhale

Go a little deeper Inhale in Exhale Relax the glutes so the knees can get heavy Inhale in

Exhale out One more Breathe in, and breathe out On an inhale, sit up We need to ankle-to-knee pose on the other side, so make sure, now, you have the left leg on top, maybe extending the bottom leg straight, maybe finding a little seated figure four

And then sit up nice and tall, and exhale soft and into your hips You should have the feet flexed nice and hard Inhale in Exhale out Good

Inhale in Exhale Let go so you can stretch deeper Inhale in Exhale out

You have one more here Inhale in, and exhale out Inhale Sit all the way up Place both feet on the floor

Now, you're going to create a diamond shape out in front of you Still butterfly, but little bit of a diamond butterfly Allow the knees to fold nice and heavy If this is too intense, you can always place padding underneath your knees And from here, you're going to round the spine

Bring the crown of the head into the soles of the feet Deep breath in exhale out You should feel it deep into the outer thighs Deep breath in

Exhale No tension in the shoulders or the neck Inhale in Exhale out Like your belly fall in-between your legs

Inhale in Exhale out One more Breathe in, and breathe out Inhale

Roll up the spine Then from here, you're going to start straddle the legs, so you might have to move blocks off to the side Straddle the legs Now, for many of you, you'll need to sit up onto your pillow Don't worry about straddling the legs too wide

You can have a pretty close straddle if you'd like as well And then from here, you're just going to sit up first, tall, finding your sit bones Point your toes You're going to take the left arm down, maybe on a block, and reach the right arm up and over Exhale

Drop the shoulder for one Drop the shoulder for one Inhale Lengthen Exhale, two

More weight down through the right sit bones to get that really nice stretch Inhale Exhale, three Inhale Pull longer

Relax the fingers, though Exhale, four Inhale Exhale, five Inhale

Sit all the way up Exhale Take the right arm down and the left arm up and over Exhale Plug down through the standing sit bone

Inhale Exhale Go a little bit deeper Inhale in Exhale out

Spiral the chest towards the ceiling Inhale in Exhale out One more Breathe in

Exhale, five Inhale Sit all the way up You're going to flex the feet Now if this is intense for you, you're going to just take your hands behind yourself, maybe on blocks, then sitting up

Otherwise, you can start to walk your hands forward It can be just a few inches in front of you, or if you're more flexible, you can lower onto your forearms, depending on how big your belly is by now Deep breath in Exhale Flex the feet

Make sure the knees and the toes are facing upwards inhale in Exhale out No tension in the neck Inhale in

Exhale Relax your fingers, too Deep breath in Exhale out One more

Relax your face Deep breath in, and exhale out And now, slowly draw yourself up Very gently, close the legs That might have been pretty intense for you

And then you're going to place padding behind yourself, so you're going to take two pillows, and you're going to place one on top of the other I recommend having the second one a little bit more towards the back And then you're going to roll towards your left side and recline down onto your back, so you're slightly supported And from here, you're going to grab the outsides of the feet, the ankles, so you're going to press down onto the hamstrings And then just gently start to rock from side-to-side, rocking in to one hip, pulling the knee towards the floor, and then into the other hip

Again Inhale, and exhale Roll the shoulders down in the back Deep breath in Exhale

Pull the knees deep Last time Inhale, and exhale Flex the feet Place the feet onto the floor

And you're going to place them the width of the mat Turn the toes out, and then just take your hands to your belly Deep breath in, and exhale out Maybe slight the hands to the knees, towards the knees Inhale in

Exhale, applying just a little bit of pressure to open up the hips Inhale in Exhale Make your elbows a little heavier Inhale in

Exhale Let go of any tension Relax the lower back Inhale in Exhale out

Slow exhale Last time Breathe in, and breathe out You're going to place the left on the floor Make sure it's off the mat

You're going to cross the right ankle just above the left knee You're going to allow both knees to flop over to the right You might have to walk the left foot a little bit further to the left You want to make sure that you're doing it right You left shoulder, hip, and knee are going to be in one straight line

Palms face upwards by the sides Deep breath in Exhale out Go a little deeper Inhale

And it can be intense, this one Exhale out Two more Breath in Out

Last time Let go a little bit more Inhale, and exhale Inhale, and exhale Inhale

Draw yourself through center Place the right foot off the mat to the right, and then cross the left ankle just above the knee Want the right foot little bit more towards the right as you allow both knees to flop open So the top leg is applying pressure to stretch the bottom leg Inhale in

Exhale out And make sure that both shoulders are trying to settle towards the floor Inhale in Exhale out Relax your fingers

Inhale in Exhale Let the Intensity be through the legs and hips Inhale in Exhale out

One more Breathe in, and breathe out And now, draw yourself to center Place both feet on the floor And then you're going to butterfly the knees open, press the sole of the feet together

Take your hands your tummy, and then just settle down into it Relax the shoulders Close your eyes Imagine your knees getting nice and heavy, relaxing into the glutes And then just notice your breath

You use your breath to further calm the body If your baby is kicking, notice any of these movements But just allow the breath to completely release Relax into your glutes As you do this, you're going to feel that the knees will get a little bit heavier, releasing down into the floor

Soften into your toes There should be no tension in any part of your body Take a deep, deep breath in, and exhale out Again, deep breath in, and exhale out Allow your eyes to gently open

Now close your knees towards your left Reach the arm up and over Take the right hand across yourself, rolling onto the left side of the body Take a few moments here just to establish yourself Take a deep breath in, and exhale out

Now again, deep breath in, and exhale out And now gently press yourself away from the floor, very slowly Sit up on one or both of your pillows Find a comfortable seated position Ground down through your sit bones

Relax your shoulders Take a deep breath in, and exhale out Again Inhale in, long breath Exhale out, relaxed into your hips

Last time Breathe in, and breathe out Thank you for practicing with us -Stress is pretty much inevitable while pregnant, and can be detrimental to both your health and the health of your baby These exercises help relieve built-up tension in your body, and will also teach you breathing techniques that you can use throughout your pregnancy, labor, and beyond

Come onto all fours We're going to come into a downward-facing dog, so if you need them, use blocks underneath your hands And then slowly start to curl your toes under, look back towards your belly button Gently pedal the feet out, allow the back of the head to come from side-to-side So simply exploring, never wanting to come into a posture too quickly

As you do this, walk your feet towards the width of the mat, and then pigeon-toe your toes so the toes are in and the heels are out Continuously press away through the hands, pulling the belly button towards the spine Deep breath in, and exhale out And again Deep breath in

Exhale Press more away, grounding the heels Inhale Bring your sit bones up Bring your sit bones up

Exhale Press down nice deep stretch to the backs of the legs Last time Inhale in, and exhale out You can now bend into the knees and drop them down towards the floor

Remove your blocks to the side We're going to come into puppy pose So make your knees nice and wide, and then extend your arms down Now, if you have tight shoulders or a big belly at this point of your pregnancy, follow along with Danielle and place a block underneath your forehead Otherwise, you can bring your forehead down to the floor, arching the back, sit bones towards the ceiling

Or you can follow along with me if you have open shoulders, and bring your chin towards the floor Deep breath in, and exhale out Inhale in Exhale out Feel stretch through your shoulders

Inhale in Exhale Arch the back, sit bones towards the ceiling Two more Breathe in

Exhale out Last time Inhale Exhale Settle the belly in-between the legs

Inhale Gently press the floor away Remove any props that you're using Come onto all fours Hands underneath the shoulders, knees underneath the pelvis

Inhale Drop the back and look upwards Come into your cow pose Exhale Press away

Squeeze your glutes as you look back at your belly button Inhale Drop the belly Drop the belly Look upwards

Bring the shoulder blades together Separate your sit bones Exhale Press the floor away Squeeze your glutes

Look back at your belly button Last time Inhale Look upwards, shoulder blades together, and then exhale Press the floor away

Inhale Come to a neutral spine Widen your stance a little bit You're going to extend your left arm underneath the right Bring the left ear down towards the floor

From here, you can just release the elbow, or you can extend the right arm straight Deep breath in Exhale Make sure that the knees are wide enough for your belly to fit comfortably Inhale in

Exhale out A little deeper Inhale in Exhale out You have two more here

Inhale in Exhale out One more Breathe in, and breathe out Inhale

Come back to center Hands underneath the shoulders Knees underneath the pelvis Look upwards, arching the back, separating the sit bones, shoulder blades together Exhale

Press away Look back at the navel Come to a neutral spine Now, you're going to extend the right arm underneath the left Bring the right ear down to the floor again, deciding for yourself what you want to do with the left arm

And then just getting nice and heavy You can even sway the hips from side-to-side, settling into the posture Deep breath in Exhale out Inhale in

Exhale out You have two more here Breathe in Breathe out Last time

Breathe in, and breathe out And now slowly draw yourself up Hands underneath the shoulders, knees underneath the pelvis From here, you're going to look back towards your right, bringing your right shoulder and hip towards one another, engaging the obliques Contact back through center

Bring your belly button towards the spine Strong core And then look towards your left Inhale Come to center

Exhale Go to the right, thinking about bringing the right hip and shoulder together Center Exhale Over to the left, engaging the obliques, belly button in

[inaudible] One more set Inhale Make sure the belly button is strong through the center and contract Center And then over to your left

And now, come to center Widen the knees, toes stay together We're going to come into child's pose Now, you can always place a block underneath your forehead if your belly is too big Drop the shoulders

Allow the forehead to come from side-to-side And make the elbows really heavy So you want to make sure that you're not holding any tension into the shoulders This is a very passive posture Deep breath in

Exhale out As you inhale, feel the spine rise As you exhale, let go Soften a little bit deeper toward the mat Deep breath in

Exhale out Inhale in Maybe rock the hips from side-to-side Exhale out And maybe the forehead will follow that action

Inhale in Exhale out One more Relax the tailbone Inhale in, and exhale out

On an inhale, very slowly root the sit bones towards the heels, and begin to roll yourself up, coming to sit Once you come up, if this is hard on your knees or your hips, place a block or a blanket underneath you Bring the knees a little bit in closer towards one another, and then inhale the shoulders forward, up Exhale them back and down So while we're sitting in this posture, you should feel that the ankles are stretching, and this will release a little bit of the tension from your feet

Take your right arm up and then, exhale, bend the elbow behind the back Take the left hand to the right elbow, pull it back, and then, exhale, press it down Inhale in Exhale If you are a little bit more flexible, you can follow along with Cat and bind behind the back

Inhale in Exhale Pull the belly button towards the spine Deep breath in Exhale

Drop the chin slightly Inhale in, and breathe out Inhale Slowly release the arms And then from here, you're going to take the right hand to left shoulder, left hand to the right shoulder

Inhale the elbows up forward Exhale Press them down, feeling the shoulder blades separate, and then tuck your chin Deep breath in Exhale

Pull the elbows towards the front of the mat Inhale in Exhale out Drop the jaw Inhale in

Exhale out Two more Breathe in Exhale Pull a little bit more

Last time Breathe in, and breathe out Inhale Raise your left arm up, back, so bend the elbow Take your right hand to the left elbow, pull it back, and then, exhale, press it down

Inhale in Exhale Make sure you're not overarching the back, You can always follow along with Cat if you're more flexible Inhale in Exhale out, and deep breath in

Tuck the chin slightly, lengthen the back of the neck Exhale You have one more Breathe in, and breathe out Slowly release the arms

Take your left hand to the right shoulder, and then wrap your right hand underneath the left Inhale the elbows up Exhale them forward and down, tucking the chin slightly From here, gently bring your elbows towards the right side of the mat, keeping your torso facing forwards Deep breath in

Exhale Pull the elbows away from yourself A little deeper, stretch Inhale in Exhale out

Last time Breathe in, and breathe out Inhale Draw yourself to center, and then over to your left Inhale in

Exhale Pull the elbows a little bit more, down and forward Inhale in Good Exhale out

Tuck the chin a little more Inhale in, and exhale out Slowly release your hands Interlace them behind the back Bring the shoulder blades together

Pull the fist towards the floor You can either look up if that's comfortable for your neck, or you can keep the head facing forward Deep breath in Exhale out Shoulders together

Strong arms Inhale in Exhale out One more Deep breath in, and exhale out

Release the hands Inhale the shoulders forward, up Exhale them back and down So gently press yourself forward, cross your ankles, and sit back From here, you're going to scooch the hips forwards and you're going to place the pillows behind you, because we're going to recline

Take one pillow, place it on the floor, and the second pillow's going to go to the top of the first pillow From here, you're going to slowly close your knees, roll towards your left side, and then recline all the way down onto you're back into a comfortable position From here, take your feet off the floor, press the sole of the feet together, butterfly the knees open, interlace the fingers around the feet and pull the feet towards the chest Inhale in Exhale

Think about butterflying the knees towards the front Inhale in Exhale Pull a little bit more, maybe even bend the elbows Inhale in

Exhale out Roll the shoulders down Two more Breathe in And breathe out

Last time Breathe in, and breathe out Gently open the feet, coming into happy baby Pull the feet towards the floor And if this is too difficult for you, you can always grab onto the ankles, or press onto your hamstrings

Deep breath in, and exhale out Inhale in Exhale Pull the knees towards the floor, flattening the tailbone down Deep breath in

Exhale out Two more Inhale Exhale Bend the elbows a little bit more

Last time Deep breath in, and exhale out Gently release the left leg onto the floor Hug the right knee in nice and tight And then from here, you're going to draw the right knee across yourself, towards your left

You can extend the leg either completely straight or at a three-quarter Now, if you're in your first trimester, you can open the right arm to the right just like Cat If you're in your second trimester, follow along with me, and you can release the arm up towards the ceiling, or you can take both hands, if you're in your third trimester, and place it on your baby Deep breath in Exhale

Feel a nice stretch opening through your IT band and into your glutes Inhale in Exhale out Good Deep breath in

Exhale Let go One more Breathe in, and breathe out Inhale

Draw the knee back into center, give it a little squeeze, and then release the foot down onto the floor Hug your left knee in Hug it nice and tight And then you're going to sweep the leg across yourself, over towards your right And again, you can decide how long and straight you want to make it

Put your hands on your belly, one above the head or out to the side, depending on what's appropriate for you Deep breath in, and exhale Let go Good Inhale in

Exhale [? exhale a ?] little bit more weight through your left seat bone Deep breath in Exhale out Last time

Inhale in, and exhale out Inhale Draw the knees to center Hug them in nice and tight, but allow space for your baby And then gently roll off your pillows, as you curl up onto the left side of the body

Allow your hands to get nice and heavy Feel the entire body weight sink down Take a deep breath in, and exhale out Again Full breath in, and exhale

Let go Inhale Gently press the floor away, and you're going to slowly transition into a comfortable seated position, and this might mean that you're going to be sitting up on one of your pillows Cross the ankles out in front of you, take the hands onto your knees, palms up or palms down Drop the shoulders down the back

Tuck the chin slightly Take a deep breath in Exhale, big sigh And again, inhale in Exhale out

Last time Fullest breath that you've taken, and then exhale Let everything go Thank you for practicing with us I hope you feel a little bit better

-This partner stretch is really great for opening up your hips My husband's going to help me out with this You're going to butterfly your knees open, press the soles of the feet together Take your thumbs to the arches of the feet and open them towards the ceiling like a little book Going to roll the shoulder blades down the back

Now, Alec is going to come behind me and he's going to press into my hips gently, with his fingers facing towards himself As he gently presses, I can inhale, and then exhale You can press a little bit more as I lean forward Deep breath in Exhale out

Again Breathe in, and relax the shoulders No tension Exhale out Two more

Inhale Exhale One more Breathe in, and breathe out Inhale

Sit up Gently close your knees Thanks, Honey -It's nothing -[laughs] -This stretch is really of tension that you have in your shoulders or your chest

You're going to need a blanket You want to take it and roll it up into a little log shape You're going to take the blanket, place it behind you so it's lengthwise with your spine Now, place your feet together, and again, butterfly the knees open so that you can open up into your hips We're going to begin very gently to recline down on the blanket so you're not lying completely on your back

Release your head so it's touching the floor No tension in the jaw or the lips Palms facing upwards by the sides And then your partner is going to take his or her hands to your shoulders and press down Make sure that the shoulders are not supported completely by the blanket, and this is going to help to release any tension from the chest better

And you take about five to 10 breaths here Every single time you inhale, look for tension, then every single time you exhale, release the tension from your body Inhaling in Exhaling out And you can close your eyes

Deep breath in Exhale out And again, breathe in, and breathe out Relax your fingers Inhale in

Exhale Relax your glutes One more Deep breath in, and exhale out Your partner will gently release the pressure and you'll roll over to one side, closing your knees

And when you feel ready, use your hands to press away from the floor, then come to sit up -Well done -If you ever have any trouble sleeping, if you're experiencing restless leg syndrome, and you're kind of cramping in the lower back or the hips, this posture is going to help you out a lot So your partner's going to help you and is going to stand towards the front of the mat I'm going to take my hands to the front of the mat, and I'm going to walk my knees back so their away from the pelvis

Spread the fingers nice and wide, and make sure that the middle fingers are facing forwards Now I'm going to curl my toes under and gently come into downward-facing dog Now walk your feet almost as wide as the mat to make sure that your belly has enough space And then just start to peddle the feet out, waking up the backs of the legs Allow the head to come from side-to-side

You'll want to make sure that you're not overdoing this at all And then you're going to settle into your downward-facing dog It's OK if your knees are slightly bent And your partner is going to step one foot in-between your hands He's going to take his hands to the pelvis and then gently press back and then up

As he's doing this, you'll feel that the hands are getting a little bit lighter, and that the heels are reaching more towards the floor Make sure the head can come freely from side-to-side the entire time, and then start to breathe deeply Inhale, and then exhale Your partner can press more into the hips And again, deep breath in

Exhale out Relax your face Inhale in Exhale out No tension in the shoulders

Breathe in Exhale out Last time Inhale, and then, as you exhale, your partner will gently release some pressure as you bend into your knees Then drop your knees down towards the floor, sit back, and very slowly roll up to make sure that you don't get dizzy

Take a moment Thank your partner, because you're going to sleep a lot better tonight [music playing]

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