Shiva Rea Prenatal Yoga/Prana

[ Music ] >> Hello I'm Shiva Rea, and welcome to prenatal yoga

As a long time yoga teacher and now a new mother, I've been able to experience firsthand the amazing benefits yoga has to offer throughout the course of pregnancy and delivery During pregnancy, yoga helps build muscular strength and flexibility, develop balance and coordination, increase circulation and promote relaxation This unique workout is specially designed to be used during all the stages of your pregnancy If you're in your first trimester, follow me I'll be demonstrating poses through the full range of motion

If you're in your second trimester, follow Britta She'll be practicing poses partially modified for the middle stage of your pregnancy If you're in the last trimester of your pregnancy, follow Poppy who will be practicing fully modified poses To modify the poses, we'll be using a blanket, a brick or block, a strap, and a chair Have these nearby before you begin your workout

This 50-minute workout begins with a calming meditation Simple breathing exercises help you become centered and connected to the life developing inside you Then, gentle warm up movements help loosen your muscles and increase your circulation Slow controlled squats help open up the hips in preparation for birth Kegel exercises also help increase the strength and elasticity of your pelvic floor for delivery

The workout progresses through a series of standing poses to help you develop strength, flexibility, balance, and stamina And a series of gentle stretches help relieve tension, tightness, and stress Strength-building poses help firm and tone both the upper body and lower body Seated poses help improve strength and flexibility in the back, hips, and hamstrings The program ends with a guided relaxation to help you connect to the baby developing inside you

If you are new to yoga, start by practicing 15 to 20 minutes a day and gradually build up to the full 50-minute workout Any of the workout segments can be practiced alone or together Whether you complete one section or the entire workout, be sure to finish with a final relaxation section As you practice this workout, be aware of how you feel before, during, and after Your body is undergoing many changes and requires your complete attention and care

It's important not to overextend your abdominal muscles, ligaments, or joints Pay careful attention to the important cautions that appear at the beginning of this program Remember, breathe deeply throughout every posture and don't push yourself too hard Practice this program regularly during your pregnancy to help deepen and enhance this wonderful time in your life, and to help increase your energy and focus during delivery Remember, your well-being affects your baby

Dedicate yourself to helping bring your child into a healthy, peaceful environment Namaste [ Music ] To keep you fully supported and secured during this warm up, be sure to have a blanket and a sturdy chair nearby Join us on the floor in a comfortable seated position Sit on the blanket to help you lengthen your spine

Hold your hands together at your center, the location of your heart essence Yoga is a practice of unification Begin to unify your attention to the rhythms of your breath Begin to slow your breath down Place your right hand on your heart and your left hand on your growing baby

Breathe through your nose As you inhale, feel your chest expand Exhale and relax any tension Lift through your spine Focus on creating an even inhalation and exhalation

With each breath, you are bringing more and more life-giving oxygen to your baby Breathe fully and easily As we begin to move, concentrate on keeping your breathing regular This will help you stay connected with your body and focused in the present moment Exhale, lower your hands to your sides

Inhale, bring your arms overhead, shoulder width apart Exhale, lower your arms Inhale, reach up Exhale, lower your arms down One more time

Inhale, reach your arms overhead Exhale, release your arms down Inhale, come on to all-fours for cat's breath Align your hands beneath your shoulders and your knees under your hips Exhale

Inhale, arch your spine Lift your chest and pelvis to the ceiling Exhale, round your spine down, relaxing your belly and neck Inhale, arch your spine Exhale, round your spine down

Inhale, come back to center Turn your toes under and draw your hips back and up for downward facing dog Now, walk your hands back towards your feet if you need to bend your knees for more support Slowly roll up to standing Inhale, reach your arms overhead

Exhale, bend at the waist keeping your knees slightly bent and place your hands on your thighs for spinal rolls Inhale, arch your spine Exhale, extend forward with a flat back Inhale, round up Exhale, reaching through your chest and extending forward

Move through this pose twice more All the movements in this warm up are excellent for your circulation They can be done on your own anytime you feel you need a little energy boost Inhale, come up to standing, arms overhead Exhale, lower your arms

Inhale, reach your right hand overhead to touch your left ear Gently touch your head to the right to stretch your neck and shoulder Exhale, release Inhale, reach your left arm up and over your head As you exhale, release the crown of your head to the left, gentle stretch

Inhale, come back to center Now, gently turn your torso from side to side with your arms completely relaxed Keep your knees flexed This movement helps bring flexibility to your spine while allowing your arms to release with gravity Your baby will enjoy this gentle rocking in the womb

Now, come back to center Open your ribcage, push your chest forward Lean to the left side, to the back, to the right side, and forward again This movement can help increase mobility in your upper back which can be limited as a result of changes in your posture from the weight of your baby Now, circle around the other way

In each direction you move, try to really stretch into your side ribs and breathe deeply into your chest Now, draw your elbows back and open your arms out wide Again, elbows in, and then swing your arms out One more time Concentrate on really opening your ribcage

Now bring your hands to your hips Slowly circle your hips clockwise These pelvic circles will help open your sacrum and gently release your lower back Remember to always listen to your body for cues to what feels good Now, let's go on the opposite direction

Focus on what your body is doing Articulate each direction of the circle as fully as you can to help create muscle tone and body awareness Now, lean down and place your hands on your knees Keep your knees bent and your back straight Slowly circle your knees to the right, circle, circle, and now, to the left

This fluid movement will help loosen stiff knee joints Come back to center and stand up Move to the right side of your chair and place your left hand on the back of the chair for support Lift your right leg up Slowly circle your ankle to the right around and around, and then to the left

Now, switch legs Circle your left ankle first to the left, left, left, and then to the right Now, step away from your chair Inhale, lift your arms overhead Exhale, step your feet out wide

Turn your toes out for yogic squats [ Music ] Gently squat down halfway Hands on hips, knees over the ankles for stability Now, slowly tilt your pelvis forward and back If you're in your third trimester or you just need a little extra support, sit down in your chair like Poppy

Stretch the pelvis forward and back Inhale, come up to standing Exhale Inhale, raise your arms overhead Clasp your right elbow with your left hand

And exhale down into a squat Go down only as far as you're comfortable Gently pull your elbow back Feel the stretch in your arm and shoulder In all yogic squats, it's important to point your tailbone down to help fully lengthen your lower back

Slowly come back up to standing and release your arms Inhale, raise both arms overhead again, and this time, grab your left elbow with your right hand Exhale down into the squat Focus on the movement Breathe

Squats can help you tone and strengthen the muscles you need for labor and delivery Inhale and come up to standing Exhale and lower your arms Inhale, raise your arms shoulder height Exhale down into a comfortable squat

Inhale, bend at the waist to the right Place your right elbow on your thigh and stretch the opposite arm over your head [ Music ] Inhale, come back to center still holding your arms straight out, stand up straight, then once again, lower down into a squat This side angle stretch tones your waist while opening side ribcage for greater breath capacity Inhale, come up to standing

Slowly lower your arms and turn your feet straight ahead Clasp your hands behind you Inhale, expand your chest, keeping your lower ribs soft Exhale, bend forward Keep your knees bent to give plenty of room for your baby

With straight arms, gently stretch your arms up and away from your body Inhale, slowly come up to standing Release your arms to your sides Place your feet slightly wider than hip distance apart And turn your toes out

With your hands in Namaste, slowly exhale all the way down into a deep squat Place your elbows on the inside of your knees and press out to help gently increase the stretch If you're seated in the chair like Poppy, place your hands on your knees and stretch your legs open Feel the stretch Squats help open your hips, strengthen your ankles and back, and tone your pelvic floor

Extending out of your lower back can help strengthen the muscles of your spine If you experience any strain in your joints, join Poppy on the chair for extra support Bring your hands back behind you and gently lower yourself to a sitting position on the floor for Kegel exercise Your knees are bent, your elbows are on your knees, your hands are in Namaste Exhale completely

As you inhale, contract the muscles Hold As you exhale, release If you are in the third trimester or feel the need for more support, remain seated in the chair like Poppy Inhale, squeeze

Exhale, release Kegel exercises can help strengthen the muscles you will use in labor and delivery One last time Inhale, squeeze Exhale, release

Now, let's change the rhythm Imagine four floors of a building With your normal breathing, contract from the basement to the first floor and hold it there Then contract a little tighter to the second floor and hold it Now, contract even more to the third floor, now, exhale and slowly release down with control to the second floor, a little bit more to the first floor

Now, release all the way down to the basement Begin again Work your way up to the first floor, the second floor, the third floor, and then gradually release down, down again, down again, and release completely Again, from the basement, work your way up To make sure you're doing this exercise right, try not to contract your abdomen or your legs

Now, start releasing down from the third floor, to the second floor, to the first floor, and relax completely One last time Contract up to the first floor and keep going The more you do Kegels, the more they'll help before, during, and after delivery And then release all the way to the bottom

Now, cross your legs Extend your arms in front of you and bend from your hips to gently stretch your spine forward If you're seated on the chair, simply lean forward and use your hands on your knees for support Relax and take deep breaths Inhale, come up to sitting

Bring your hands to your heart [ Music ]

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