15 Minute Prenatal At Home Yoga Workout
First of all, let me say a BIG THANK YOU to all of you ladies out there subscribing to my YouTube channel. I am so happy to be able to make full length workout videos for you each week!
This week’s video workout is all about YOGA. Pregnancy and yoga go together like peanut butter & jelly-there’s so many benefits to it that shouldn’t be ignored. But let me say this.. not ALL moves are safe during pregnancy. But I would like to show you which ones are!
These moves help to loosen up tight hips and ease back pains. They will also help to prepare your body for a stronger labor and delivery.
So, who’s ready?? LET’S GOOOOO!
Garland Pose-5 reps of 5 breaths
Begin by standing at the top of your mat with your arms at your sides. Step your feet about as wide as your mat. Bend your knees and lower your hips, coming into a squat. Drop your torso slightly forward and bring your upper arms to the inside of your knees. Press your elbows along the inside of your knees and bring your palms together in prayer position. Work toward bringing your hands to your heart center and your forearms parallel to the floor. Lift and lengthen your torso, keeping your spine straight and shoulders relaxed. Shift your weight slightly into your heels. Hold for five breaths.
Goddess Pose-5 reps of 5 breaths
From a standing position with the feet 3 feet apart, bend the elbows at shoulder height and turn the palms facing outward. Turn the feet out 45 degrees facing the corners of the room, and as you exhale bend the knees over the toes squatting down. Press the hips forward, press the knees back. Drop the shoulders down and back and press the chest toward the front of the room. Look straight ahead with the chin parallel to the floor. Breathe and hold for 5 breaths
Triangle Pose-5 reps of 5 breaths (both sides)
Begin standing at the top of your mat with your feet hip-distance apart and your arms at your sides. Step your feet wide apart, about 4 to 5 feet. Turn your right foot out 90 degrees so your toes are pointing to the top of the mat. The center of your right knee cap should be aligned with the center of your right ankle. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle. Lift through the arches of your feet, while rooting down through your ankles. Raise your arms to the side to shoulder-height, so they’re parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip.
On an exhalation, reach through your right hand in the same direction as your right foot is pointed. Shift your left hip back so your tailbone and pelvis tilt toward the wall or space behind your left foot. Fold at your right hip. Keep your right ear, shoulder, and knee on the same plane — do not let your torso drop forward. Turn your left palm forward, with your fingertips reaching toward the sky. Rest your right hand on your outer shin or ankle. Gently turn your head to gaze at your right thumb. Draw down through the outer edge of your back foot. Extend equally through both sides of your waist. Lengthen your tailbone toward your back heel. Keep your left arm in line with your shoulders. Hold for 5 breaths.
Warrior I Pose-5 reps of 5 breaths (per side)
From High Lunge pose with the right knee bent, engage the legs to ground down through the feet, and inhale the hands up to the bent knee. Bring the hands to the hips and square the hips and the shoulders to the front wall. Inhale the arms over the head in a H position with the palms facing each other, or bring the palms together crossing the thumbs, or interlace the fingers together and point the index finger up. Keep the shoulders relaxed and the chest lifted. To go deeper, bring the palms together and carefully arch back and look up towards the ceiling. Inhale deeply into the belly and chest, exhale press into the feet, fingers and crown, feeling your body expanding out in 5 directions. Hold for 5 breaths.
Pigeon Pose-5 reps of 5 breaths (per side)
From downward facing dog, bring the right leg up into a downdog split. Bend your right knee and bring that leg forward as if you were going to step to a lunge. Instead of placing your food down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your flexibility. Release your left knee to your mat. The front of your left leg is as flat on the floor as possible. Take a look back and make sure that your left foot is not sickling inward. It should point straight back. Hold for 5 breaths.
Chair Pose-5 reps of 5 breaths
Start by standing up straight with the feet together or hip width apart, inhale the arms forward parallel to the floor with the palms facing down. Exhale and bend the knees, squatting down. Reach the hips down and back as if you were going to sit on the edge of a chair, bringing your weight to the heels of the feet. Do not bring the hips lower than the level of the knees. Press the shoulders down and back trying to arch the spine. Relax the shoulders down and back and reach out through the finger tips. Stare at a point on the wall or floor in front of you for balance. Hold for 5 breaths.
Cat/Cow Pose-5 reps of 5 breaths (for each pose)
Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips. Try visualizing the line extending forward through the crown of the head and backwards through the tail bone. This is the position of a neutral spine. Tilt your pelvis back so that your tail sticks up. Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move. Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.Take your gaze up gently up toward the ceiling without cranking your neck. Now, tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine. Drop your head and take your gaze to your navel.
Butterfly Pose-5 reps of 5 breaths
Sit on the ground, bending both knees and bringing your feet together. Using your hands, open your feet up like a book. Use your muscles to press your knees down towards the floor. This will help to open your hips up even more.
Lengthen your spine, drawing your belly button towards your spine. Relax your shoulders and gaze either in front of you or towards your feet. Stay here for 5 breaths, and then slowly begin to fold forward, drawing your torso towards your legs. Remember to try and keep your spine straight.You can keep your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you. Stay here for 5 breaths or as long as you want.
Childs Pose-5 reps of 5 breaths (or longer if you’d like)
Start in a kneeling position. Drop your butt toward your heels as you stretch the rest of your body down and forward. In the fully stretched position, rest your arms in a relaxed position along the floor, rest your stomach comfortably on top of your thighs, and rest your forehead on the mat.
Now, here is a FULL LENGTH video to walk you through each pose! Enjoy!
Your trainer and friend,