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hey everyone welcome to yoga with

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Adriene I am Adriene and today we have a

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very special guest on the show my friend

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hello Lila thanks for being here this is

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our first video in the prenatal series

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and obviously as you can see Hilah is

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beautiful I'm pregnant so today we

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thought we would share with you five

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safe poses for every trimester so these

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are things that you can do at home and

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that feel safe and supported that you

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can feel good in and repeat so that

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you're taking time to connect to your

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body and connect to baby and we'll

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support Leigh connect to your breath so

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if you're ready we'll just jump right in

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I'm ready

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alright so Hilah and I are both in a

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nice easy cross-legged position we can

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be cross-legged or we can also go one

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foot in front of the other which is Sid

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Osun and you have nice open hips already

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so this might be comfortable for you but

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if this is not comfortable for you you

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can come to that criss-cross applesauce

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something you're going to be saying in

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no time trust me I have 10 kids to see

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so yeah so we're inside a sauna or

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sukhasan just a nice comfortable seated

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position where we will take the right

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hand to the belly all right and the left

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hand to the heart now let's take a

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second I know and Bob are Mikes

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simultaneously and we'll just take a

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second to tune in here so nothing fancy

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and this I say this to Hilah but I also

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say this to you my friends there's no

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right or wrong here for me especially in

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prenatal yoga the goal is to connect to

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baby nurture the body nurture the baby

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but also just support your intuitive

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self which sounds kind of cheesy but but

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is it's really so beautiful and so

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important as you prepare for birth to

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connect to your intuition the body knows

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what to do so just kind of support that

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with a little breath and a little faith

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so we'll just start by checking in with

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the breath

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so we'll loop the shoulders forward up

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and back and we'll exhale maybe close

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the eyes or soften the gaze here soft in

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the fingertips as we connect right hand

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to belly to baby and I was just tell me

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she had a prenatal massage yesterday and

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the lovely lady who was rubbing her said

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to move the hand clockwise wise to help

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digestion am i doing it wrong so you get

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a little bonus there so we might

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incorporate that again I feel like

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that's about kind of using your

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intuition so all the information you

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learned yesterday coming into the

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practice and then will find stillness

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there and then just take a second here

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to use the hands to kind of scrape or

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graze the heart just kind of activating

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nice little boob rub there too

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and so the reason I do this is because

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we kind of get into that yoga robot mode

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especially if you've been practicing

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yoga before where we're just like okay

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right hand a belly left hand a heart and

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we just kind of get into the sensation

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of it all and then we'll close the eyes

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and just notice the breath

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you just take a moment here to honor the

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breath each inhale a breath now for Mama

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and baby

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and each exhale an invitation to create

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space to release any stress any tension

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any potential worry or fear of the

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unknown

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we'll soften the skin of the face even

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relax the jaw here and just find a

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moment of peace

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you

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and on your next inhale we'll take a

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deeper breath and on the exhale blow it

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out through the lips softly let's try

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that again we inhale deep breath in

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like we're blowing out birthday cake

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candles here and again we inhale this

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time is you blow out slide the right

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excuse me the left hand all the way down

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to meet the right so now we have both

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hands here on the belly we'll just

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continue with that breath inhaling in

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through the nose and exhaling out

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through the lips the mouth we'll keep

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that going here at your own rhythm Hilah

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nice and easy inhaling in both for Hilah

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and baby exhaling to create space and

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cultivate peace

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inhaling lots of love in and exhaling

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lots of love out

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on your next inhale gently slide both

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palms now up towards the heart we'll

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bring the palms together here let's take

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a couple more breaths we might begin to

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deepen the breath inhaling in through

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the nose and a long exhale out through

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the lips or the mouth so you can keep

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this going Hilah and I'll just talk to

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you guys for a second so as we move into

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prenatal practice at whatever stage I

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encourage you to kind of take a break

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from these powerful feisty fiery heating

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breaths and move into a more calming

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pranayama practice and Thailand I are

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working on a series where we'll do more

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cooling calming breaths but as you work

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at home I encourage you to just kind of

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lay off those spiced tea breaths for a

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while the body already has a lot of heat

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depending on what trimester you're into

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you'll know what I'm talking about

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so focusing on an inhale through the

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nose and a nice soft exhale through lips

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might be useful for you great will keep

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the heart lifted here my friend and draw

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the chin to the chest and just a little

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imitation for all of us to just set an

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intention for the rest of our practice

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here together maybe taking a moment to

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talk to babe or even focusing on one

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word to be the mantra for our practice

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shoulder blades melt down towards the

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base of the spine we go ahead and

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breathe into the back of the neck here

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and once you have your intention or your

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one word again it can be quite simple it

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can be ease can be love trust once you

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have your intention or your word we'll

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take a deep breath in confirming it and

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a long exhale out through the mouth

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affirming it and we release great bring

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the palms face up take a deep breath in

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and bat the eyelashes open and we're in

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awesome all right so the first pose

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we're going to learn today is a gentle

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chest opener really great if you're

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experiencing heartburn also just nice

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for the chest the neck and shoulders and

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then also a gentle twist kind of get

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fluids movement moving movement and you

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know the thing about the twist is that

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we want to be super mindful but I think

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that this is one that and we can you

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know just feel safe and grounded and

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comfortable in and also just nice neck

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and shoulder openers so hi those sitting

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in a nice comfortable cross-legged

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position she has nice open hips but

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we're going to go ahead and we've

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propped her up on a blanket because I

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recommend that you do that most gals

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will have a bit tighter hips and so

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lifting the pelvis up on to a couple

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towels or even a block or even a foam

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weight nobody has fallen books anymore

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hopefully you don't why do they deliver

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them so it's particularly anyway mmm

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let's appreciate it Yoga yes if you

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still have those dang phone books get

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one sit up on it so we're lifting the

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pelvis just to allow the weight of the

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legs to release down and find a little

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more openness and spaciousness in the

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hips

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so we've lifted high up on one blanket

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you can lift up on a blanket or two or

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phonebook towels work too all right so

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we're going to sit up nice and tall and

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lengthen up through the crown of the

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head go ahead and take a second to loop

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the shoulders forward up and back

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nice gentle rotation in the shoulders

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then we'll take the left palm to the

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right knee nice and easy and swim the

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right fingertips behind

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so unlike reboot where we're really you

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know moving behind that right shoulder

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and it like an active hatha yoga class

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just said hatha I never say that how

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about yoga class we're just going to

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keep it nice and stacked so head over

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heart heart over pelvis and now more

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than ever in your yoga practice it's so

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important to deepen the breath right

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because we're not just inhaling in for

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one now we're inhaling in connecting

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baby and Mama so it can close the eyes

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here and breathe shoulder blades come in

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together and down just a little

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energetic drawing down and Hylas nice

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and open here in the shoulders but maybe

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as we move on we get a little more tight

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so this is nice and easy then again

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we're not going to crank here but we'll

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just slowly draw a line with the nose

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past the right shoulder so rather than

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pulling that right shoulder back we're

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just checking in the head and neck it's

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pretty gentle here my friends using the

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breath

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okay

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beautiful then we'll drop the chin to

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the chest and slowly release come back

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to Center lift the gaze look forward

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loop the shoulders again forward up and

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back and then we'll take it towards me

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right palm comes to the left knee left

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fingertips swim behind beautiful and so

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resist the urge my friends to really

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crank into the twist like we often do in

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class so just nice and easy keeping that

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lift up through the chest that

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lengthening through the back body the

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shoulder blades beautiful gorgeous and

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then again rather than cranking towards

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the left just consider drawing a line

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with your nose past the left shoulder as

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we do that we draw down through the

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right shoulder which is looking

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beautiful here and breathe into the neck

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create then drop the chin to the chest

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gorgeous we'll release back to Center

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will just take it the other side one

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more time so nice and easy left palm to

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right knee right fingertips swim behind

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she's nice and stacked head over heart

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heart over pelvis so even though we have

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a little bit of weight right in the in

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the forward we want to keep a head over

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heart heart over pelvis there's a

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tendency to lean back here which could

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be a little uncomfortable for babe so

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let's keep it nice and stacked and then

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for this round Hilah we're just going to

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loosen it up through the next we can get

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a little freaky here so we can look past

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the right shoulder or we can begin to

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draw a couple circles with the nose and

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this will be definitely to each his own

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checking it with the neck staying nice

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and loose

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beautiful

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and then when you feel satisfied take a

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deep breath in and use an exhale to

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unravel it back to Center loop the

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shoulders in between my lifts the

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corners of the mouth slightly and then

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we'll take it to the other side right

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palm to the left knee left fingertips

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behind and then same thing it's all you

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mama just checking in with a neck

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finding what feels good and as we move

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along you might notice unnecessary

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tension in the neck in the face and the

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jaw so keep the jaw relaxed I like to

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remind my momma's my friends to soften

273
00:13:56,170 --> 00:13:58,870
the area between the two eyebrows even

274
00:13:58,870 --> 00:14:02,320
the space between the upper lip and the

275
00:14:02,320 --> 00:14:05,410
nose is kind of softening and relaxing

276
00:14:05,410 --> 00:14:12,300
yes beautiful so it seems so simple but

277
00:14:12,300 --> 00:14:14,650
the more we begin to expand our

278
00:14:14,650 --> 00:14:18,330
awareness now on softening and releasing

279
00:14:18,330 --> 00:14:21,910
the more we're going to be able to do

280
00:14:21,910 --> 00:14:24,700
that when it's time know what I'm

281
00:14:24,700 --> 00:14:28,000
talking about when it's time to be loose

282
00:14:28,000 --> 00:14:30,910
and free and soft and release great

283
00:14:30,910 --> 00:14:32,620
right now well come back to Center and

284
00:14:32,620 --> 00:14:34,780
one last time take a nice loop of the

285
00:14:34,780 --> 00:14:36,700
shoulders as you breathe in and we

286
00:14:36,700 --> 00:14:40,830
exhale blow it out gorgeous

287
00:14:40,830 --> 00:14:43,540
all righty my friends so the next thing

288
00:14:43,540 --> 00:14:45,970
we're going to learn is cat cow which we

289
00:14:45,970 --> 00:14:48,790
are probably most familiar with so we're

290
00:14:48,790 --> 00:14:50,380
going to come to all fours just in case

291
00:14:50,380 --> 00:14:52,270
you're not we'll walk you through the

292
00:14:52,270 --> 00:14:54,040
alignment of knees directly underneath

293
00:14:54,040 --> 00:14:56,740
the hips and wrists directly underneath

294
00:14:56,740 --> 00:14:58,780
the shoulders beautiful and you can see

295
00:14:58,780 --> 00:15:01,750
how already is practicing just awareness

296
00:15:01,750 --> 00:15:02,650
in the neck

297
00:15:02,650 --> 00:15:04,750
remembering that the neck is a beautiful

298
00:15:04,750 --> 00:15:06,370
extension of the spine so she's

299
00:15:06,370 --> 00:15:08,380
extending through the crown in fact you

300
00:15:08,380 --> 00:15:09,910
can release in the neck just a little

301
00:15:09,910 --> 00:15:12,010
bit to show them what that would not

302
00:15:12,010 --> 00:15:13,960
look like you just drop yeah so she's

303
00:15:13,960 --> 00:15:15,250
broadening through the back of the neck

304
00:15:15,250 --> 00:15:18,340
quite beautiful we'll draw the shoulders

305
00:15:18,340 --> 00:15:19,840
away from the ears just take a second

306
00:15:19,840 --> 00:15:22,440
here to breathe

307
00:15:23,340 --> 00:15:26,160
and then we release the floodgates open

308
00:15:26,160 --> 00:15:28,320
we soften through the elbows yeah and

309
00:15:28,320 --> 00:15:30,720
drop the belly inhale look forward

310
00:15:30,720 --> 00:15:32,970
tailbone rises and we're not pushing

311
00:15:32,970 --> 00:15:34,529
we're keeping it nice and soft here as

312
00:15:34,529 --> 00:15:37,350
we exhale start at the tail and then

313
00:15:37,350 --> 00:15:39,390
travel up the spine so rather than

314
00:15:39,390 --> 00:15:40,770
drawing the navel up towards the spine

315
00:15:40,770 --> 00:15:42,779
we're just going to consider hollowing

316
00:15:42,779 --> 00:15:45,240
through the upper back so inhale in here

317
00:15:45,240 --> 00:15:49,940
and exhale we halt rounding the spine

318
00:15:49,940 --> 00:15:51,930
gorgeous and then you can just move in

319
00:15:51,930 --> 00:15:53,490
your own time Hilah moving back and

320
00:15:53,490 --> 00:15:58,730
forth nice and easy

321
00:15:58,730 --> 00:16:03,000
beautiful and then actually how they

322
00:16:03,000 --> 00:16:04,620
might even widen your knees just a hair

323
00:16:04,620 --> 00:16:05,850
just give yourself a little more space

324
00:16:05,850 --> 00:16:10,830
here inhaling we draw heart looks

325
00:16:10,830 --> 00:16:13,650
forward opening the throat and exhale

326
00:16:13,650 --> 00:16:16,770
softly rounding up and she's taking her

327
00:16:16,770 --> 00:16:18,870
time which is beautiful we want to slow

328
00:16:18,870 --> 00:16:21,660
it down in fact in all cases I think in

329
00:16:21,660 --> 00:16:24,450
cat-cow we can benefit from slowing it

330
00:16:24,450 --> 00:16:25,920
down a little bit but especially here

331
00:16:25,920 --> 00:16:28,290
really connecting to the spinal flex

332
00:16:28,290 --> 00:16:31,610
here keeping soft of course in the belly

333
00:16:31,610 --> 00:16:35,490
just do a couple more here once you get

334
00:16:35,490 --> 00:16:36,750
the hang of it you start to feel good

335
00:16:36,750 --> 00:16:38,900
you can close your eyes go inward

336
00:16:38,900 --> 00:16:41,670
visualize the spine from the crown of

337
00:16:41,670 --> 00:16:45,290
the head to the tip of the tailbone

338
00:16:51,589 --> 00:16:53,730
awesome

339
00:16:53,730 --> 00:16:55,079
then we'll bring the two big toes

340
00:16:55,079 --> 00:16:58,819
together widen these a little bit wider

341
00:16:58,819 --> 00:17:02,910
and we'll just do a couple more times

342
00:17:02,910 --> 00:17:04,859
here so this time I just want to offer

343
00:17:04,859 --> 00:17:07,740
you the option my friends my viewers to

344
00:17:07,740 --> 00:17:09,959
move in circle so you can do like a

345
00:17:09,959 --> 00:17:11,760
drunk cat cow or you can begin to shake

346
00:17:11,760 --> 00:17:14,490
the hips a little left to right you can

347
00:17:14,490 --> 00:17:17,250
begin to maybe move the hips to the left

348
00:17:17,250 --> 00:17:18,990
as you look past your right shoulder

349
00:17:18,990 --> 00:17:20,579
gently and just kind of check out the

350
00:17:20,579 --> 00:17:24,510
side body nice and easy it's all about

351
00:17:24,510 --> 00:17:26,789
creating space and maintaining a sense

352
00:17:26,789 --> 00:17:29,120
of ease so we never want to push in in

353
00:17:29,120 --> 00:17:32,010
particular in this cat cow or this all

354
00:17:32,010 --> 00:17:34,139
fours pose we're going to push ever

355
00:17:34,139 --> 00:17:38,460
right right don't be pushy guys let's

356
00:17:38,460 --> 00:17:40,620
not push till it's time to push if you

357
00:17:40,620 --> 00:17:44,909
know what I'm talking about never knew I

358
00:17:44,909 --> 00:17:47,880
had prenatal jokes in me labor jokes

359
00:17:47,880 --> 00:17:51,059
okay so then we'll come back to tabletop

360
00:17:51,059 --> 00:17:54,419
position my friend take a deep breath in

361
00:17:54,419 --> 00:17:57,330
through the nose and a long exhale out

362
00:17:57,330 --> 00:18:03,570
through the mouth beautiful okay so from

363
00:18:03,570 --> 00:18:07,190
all fours you can send it back now to

364
00:18:07,190 --> 00:18:09,269
extended Child's Pose which is where

365
00:18:09,269 --> 00:18:10,769
we're headed so the sit bones melt back

366
00:18:10,769 --> 00:18:14,279
onto the heels and so we can add a

367
00:18:14,279 --> 00:18:16,230
little space here depending on where you

368
00:18:16,230 --> 00:18:18,240
are at you might just stay on the

369
00:18:18,240 --> 00:18:23,909
fingertips and high that's your 26 weeks

370
00:18:23,909 --> 00:18:25,679
right now so how does 26 weeks she can

371
00:18:25,679 --> 00:18:27,059
go ahead and go into this with a little

372
00:18:27,059 --> 00:18:29,639
support so I'm bringing a little gift

373
00:18:29,639 --> 00:18:34,019
here of a block obviously and I just put

374
00:18:34,019 --> 00:18:36,480
a little lavender on a little tissue

375
00:18:36,480 --> 00:18:39,269
here and if you like it you can use it

376
00:18:39,269 --> 00:18:40,769
and if you don't like it you can move it

377
00:18:40,769 --> 00:18:44,059
forward so we're going to come to rest

378
00:18:44,059 --> 00:18:46,799
yeah on the forehead and this is a nice

379
00:18:46,799 --> 00:18:48,990
cooling calming place to put a little

380
00:18:48,990 --> 00:18:51,679
pressure the third eye if you will and

381
00:18:51,679 --> 00:18:55,909
then how are your shoulders feeling here

382
00:18:55,909 --> 00:18:58,380
one of the shoulders are fine so little

383
00:18:58,380 --> 00:18:59,820
tight okay or feeling fine if they're

384
00:18:59,820 --> 00:19:00,809
feeling a little tight my friends you

385
00:19:00,809 --> 00:19:02,399
can soften through the elbows here just

386
00:19:02,399 --> 00:19:03,870
bending a little bit but it looks like

387
00:19:03,870 --> 00:19:05,340
she felt good so whatever

388
00:19:05,340 --> 00:19:08,340
good for you Hilah great then nice easy

389
00:19:08,340 --> 00:19:11,610
breaths here as we open the chest knees

390
00:19:11,610 --> 00:19:15,570
are nice and wide good they have to be

391
00:19:15,570 --> 00:19:17,730
because there's a big basketball so just

392
00:19:17,730 --> 00:19:22,320
a reminder and we'll just take a couple

393
00:19:22,320 --> 00:19:24,210
breaths here letting the weight of the

394
00:19:24,210 --> 00:19:27,300
heart melt down the shoulders soften and

395
00:19:27,300 --> 00:19:30,570
release may I touch your back and then

396
00:19:30,570 --> 00:19:32,280
if you have a partner here they might

397
00:19:32,280 --> 00:19:34,410
take a couple hands to lower back just

398
00:19:34,410 --> 00:19:41,400
gently guiding this is just a soft I'm

399
00:19:41,400 --> 00:19:43,110
not putting any pressure at all just a

400
00:19:43,110 --> 00:19:45,570
little power of touch in the lower back

401
00:19:45,570 --> 00:19:48,800
to soften and release

402
00:19:54,410 --> 00:19:56,450
beautiful and we'll just take three to

403
00:19:56,450 --> 00:19:59,600
five breaths here my friends focusing on

404
00:19:59,600 --> 00:20:04,100
your mantra inhaling nice long smooth

405
00:20:04,100 --> 00:20:07,959
deep breaths for baby

406
00:20:22,280 --> 00:20:24,810
beautiful so we can take a second to

407
00:20:24,810 --> 00:20:26,340
rock on the forehead a little bit here

408
00:20:26,340 --> 00:20:27,660
hi love especially if you have that

409
00:20:27,660 --> 00:20:31,350
block there is nice just to massage the

410
00:20:31,350 --> 00:20:33,560
forehead

411
00:20:38,960 --> 00:20:42,040
and will activate through the fingertips

412
00:20:42,040 --> 00:20:44,750
nice and easy take a deep breath in

413
00:20:44,750 --> 00:20:47,150
exhale blowing it out through the mouth

414
00:20:47,150 --> 00:20:50,330
I will use the palms to gently walk it

415
00:20:50,330 --> 00:20:52,190
up nice and slow you can press into the

416
00:20:52,190 --> 00:20:55,460
tops of the feet those weights slowly

417
00:20:55,460 --> 00:21:01,430
roll it back up beautiful how you feel

418
00:21:01,430 --> 00:21:04,970
good excellent yeah that forehead

419
00:21:04,970 --> 00:21:07,370
pressure was really nice yeah it's a

420
00:21:07,370 --> 00:21:08,900
nice little pressure point to just kind

421
00:21:08,900 --> 00:21:11,000
of calm the nervous system and cool out

422
00:21:11,000 --> 00:21:12,920
and it's amazing I know it just kind of

423
00:21:12,920 --> 00:21:14,330
seems to leave it it's amazing what like

424
00:21:14,330 --> 00:21:18,500
a little essential oil will do in the

425
00:21:18,500 --> 00:21:21,320
morning after a nap after like an

426
00:21:21,320 --> 00:21:24,160
afternoon nap and then before bed and

427
00:21:24,160 --> 00:21:26,960
we'll list some some essential oil

428
00:21:26,960 --> 00:21:28,600
options for you guys on the website

429
00:21:28,600 --> 00:21:33,580
somewhere some it's somewhere sometime

430
00:21:33,580 --> 00:21:36,140
okey-doke so for this next pose we're

431
00:21:36,140 --> 00:21:40,190
going to come to standing and we're

432
00:21:40,190 --> 00:21:42,140
going to connect to a little strength so

433
00:21:42,140 --> 00:21:46,880
strong for Mama and baby so perfect how

434
00:21:46,880 --> 00:21:48,770
those already stepped just about

435
00:21:48,770 --> 00:21:50,090
hip-width apart and we're just going to

436
00:21:50,090 --> 00:21:51,650
into a little bit wider so a little bit

437
00:21:51,650 --> 00:21:54,890
wider than hip-width apart so finding a

438
00:21:54,890 --> 00:21:57,590
nice strong stance strong and supportive

439
00:21:57,590 --> 00:21:59,450
and we'll bring the hands to the belly

440
00:21:59,450 --> 00:22:01,400
take a second to loop the shoulders

441
00:22:01,400 --> 00:22:03,710
forward up and back reconnect to your

442
00:22:03,710 --> 00:22:09,320
breath my friend my friends momma's of

443
00:22:09,320 --> 00:22:12,500
the world and then on an exhale we'll

444
00:22:12,500 --> 00:22:14,480
slowly begin to bend the knees so it's a

445
00:22:14,480 --> 00:22:17,120
nice easing into this goddess pose here

446
00:22:17,120 --> 00:22:20,060
today bending the knees and the knees

447
00:22:20,060 --> 00:22:22,540
are going to go out towards the toes so

448
00:22:22,540 --> 00:22:25,460
the tailbone lengthens down but rather

449
00:22:25,460 --> 00:22:26,990
than drawing the navel to the spine like

450
00:22:26,990 --> 00:22:28,820
we know to do in goddess pose we keep it

451
00:22:28,820 --> 00:22:31,970
nice and soft here moving the hands on

452
00:22:31,970 --> 00:22:36,410
the belly if that feels good or just

453
00:22:36,410 --> 00:22:39,370
connecting to the breath and stillness

454
00:22:39,370 --> 00:22:41,540
so this will be a little bit different

455
00:22:41,540 --> 00:22:44,030
for everyone but we're checking in with

456
00:22:44,030 --> 00:22:46,370
the legs here lower body so knees are

457
00:22:46,370 --> 00:22:47,130
bent hands

458
00:22:47,130 --> 00:22:52,440
resting on belly great then we'll inhale

459
00:22:52,440 --> 00:22:54,210
rise up lift up through the crown of the

460
00:22:54,210 --> 00:23:00,030
head and exhale goddess pose inhale

461
00:23:00,030 --> 00:23:01,800
press in all four corners of the feet

462
00:23:01,800 --> 00:23:04,440
gorgeous and exhale trust yourself

463
00:23:04,440 --> 00:23:07,200
bending the knees deeply goddess pose

464
00:23:07,200 --> 00:23:12,540
and inhale we reach up and exhale

465
00:23:12,540 --> 00:23:15,390
bending the knees goddess pose and this

466
00:23:15,390 --> 00:23:18,720
time we stay here connecting to the

467
00:23:18,720 --> 00:23:22,050
breath so we might just stay with hands

468
00:23:22,050 --> 00:23:24,210
on belly here or you might experiment

469
00:23:24,210 --> 00:23:25,650
Hilah with bringing the palms together

470
00:23:25,650 --> 00:23:27,930
at the heart pressing the palms together

471
00:23:27,930 --> 00:23:30,500
lifting the sternum up to the thumbs

472
00:23:30,500 --> 00:23:34,710
gorgeous so strong legs here and this is

473
00:23:34,710 --> 00:23:37,590
a strengthening pose so nice cooling

474
00:23:37,590 --> 00:23:39,390
breaths as we inhale in through the nose

475
00:23:39,390 --> 00:23:46,830
and out through the mouth hang with me

476
00:23:46,830 --> 00:23:48,780
doing great beautiful beautiful

477
00:23:48,780 --> 00:23:51,060
beautiful we'll inhale in and on your

478
00:23:51,060 --> 00:23:53,460
next exhale Hilah just carve a line with

479
00:23:53,460 --> 00:23:57,200
the nose past that right shoulder again

480
00:23:58,910 --> 00:24:01,020
strong for Mama

481
00:24:01,020 --> 00:24:03,630
strong for baby here inhale in exhale

482
00:24:03,630 --> 00:24:06,660
come back to Center and we'll carve a

483
00:24:06,660 --> 00:24:08,880
line with the nose excuse me to the left

484
00:24:08,880 --> 00:24:12,780
side now so we're creating a little heat

485
00:24:12,780 --> 00:24:14,250
in the body we're pressing into all four

486
00:24:14,250 --> 00:24:16,800
corners of the feet we're breathing nice

487
00:24:16,800 --> 00:24:20,070
long smooth deep breaths gorgeous my

488
00:24:20,070 --> 00:24:21,690
friend let's take one more breath in

489
00:24:21,690 --> 00:24:24,720
here and on an exhale gently melt it

490
00:24:24,720 --> 00:24:25,500
back to Center

491
00:24:25,500 --> 00:24:28,500
great smile take a deep breath in and on

492
00:24:28,500 --> 00:24:31,530
an exhale strong mama as we press into

493
00:24:31,530 --> 00:24:33,450
the feet straighten the legs great

494
00:24:33,450 --> 00:24:35,670
here's where we get we go sister woman's

495
00:24:35,670 --> 00:24:37,110
sister we're going to open the palms

496
00:24:37,110 --> 00:24:39,000
here keeping the pinkies and the thumbs

497
00:24:39,000 --> 00:24:41,550
together a nice little mudra here and

498
00:24:41,550 --> 00:24:43,860
once again we reconnect to that word or

499
00:24:43,860 --> 00:24:48,260
that mantra your intention

500
00:24:50,270 --> 00:24:53,100
then we inhale in here my friend and

501
00:24:53,100 --> 00:25:00,030
exhale hands to baby awesome just take a

502
00:25:00,030 --> 00:25:09,870
second to notice how you feel alrighty

503
00:25:09,870 --> 00:25:12,330
so far our final pose today we're going

504
00:25:12,330 --> 00:25:14,430
to come back down to the mat take your

505
00:25:14,430 --> 00:25:17,700
time getting there and as you can see

506
00:25:17,700 --> 00:25:19,110
you all we're going to bring the soles

507
00:25:19,110 --> 00:25:21,570
of the feet together and the knees nice

508
00:25:21,570 --> 00:25:24,150
and wide so again I mentioned before

509
00:25:24,150 --> 00:25:26,880
high lies amazing beautiful hips so

510
00:25:26,880 --> 00:25:28,050
we're not going to prop her up on a

511
00:25:28,050 --> 00:25:28,880
blanket

512
00:25:28,880 --> 00:25:32,100
thanks you don't need that legged but if

513
00:25:32,100 --> 00:25:34,500
you do feel free to lift the hips up

514
00:25:34,500 --> 00:25:35,670
here or give yourself a little extra

515
00:25:35,670 --> 00:25:39,090
padding with a towel again just lifting

516
00:25:39,090 --> 00:25:40,800
the pelvis up so a little more conducive

517
00:25:40,800 --> 00:25:44,940
for something whilst pregnant okay so

518
00:25:44,940 --> 00:25:46,650
we're going to grab the ankles Hilah

519
00:25:46,650 --> 00:25:48,450
here today loop the shoulders forward up

520
00:25:48,450 --> 00:25:50,030
and back and just sit up nice and tall

521
00:25:50,030 --> 00:25:51,900
permission to lean a little bit forward

522
00:25:51,900 --> 00:25:53,700
she already doing a little bit naturally

523
00:25:53,700 --> 00:25:55,920
listening to your body and again

524
00:25:55,920 --> 00:25:57,990
connecting to that intuition so you can

525
00:25:57,990 --> 00:26:00,300
inhale in and exhale close the eyes

526
00:26:00,300 --> 00:26:01,290
we're just going to take a couple

527
00:26:01,290 --> 00:26:04,440
breaths here so to be perfectly honest

528
00:26:04,440 --> 00:26:06,180
Hilah your hips are so flexible that

529
00:26:06,180 --> 00:26:07,470
here it might feel like you're kind of

530
00:26:07,470 --> 00:26:11,210
on doing a lot practically nothing right

531
00:26:11,210 --> 00:26:17,580
so but for most moms our women we might

532
00:26:17,580 --> 00:26:19,500
just need to breathe here letting

533
00:26:19,500 --> 00:26:21,180
gravity do the work letting the weight

534
00:26:21,180 --> 00:26:23,340
of the thigh bones melt down on the

535
00:26:23,340 --> 00:26:26,760
exhale letting the knees open wine and

536
00:26:26,760 --> 00:26:29,060
the heart stays open and lifted

537
00:26:29,060 --> 00:26:32,060
beautiful

538
00:26:35,590 --> 00:26:38,019
so then we'll slowly transition to

539
00:26:38,019 --> 00:26:39,820
interlace the fingertips around the toes

540
00:26:39,820 --> 00:26:43,269
and we might have this tendency to

541
00:26:43,269 --> 00:26:44,740
collapse in the chest which Hilah is

542
00:26:44,740 --> 00:26:46,299
absolutely not doing so this is gorgeous

543
00:26:46,299 --> 00:26:48,940
but if you are attending to kind of

544
00:26:48,940 --> 00:26:50,409
round the shoulders forward or collapse

545
00:26:50,409 --> 00:26:51,669
on the chest give yourself that sweet

546
00:26:51,669 --> 00:26:53,470
reminder again just open the chest and

547
00:26:53,470 --> 00:26:55,929
heart and again nice long smooth deep

548
00:26:55,929 --> 00:26:58,690
breaths for Mama and baby so you can

549
00:26:58,690 --> 00:27:01,629
stay here or we can guide the heart down

550
00:27:01,629 --> 00:27:03,279
a little bit coming into a gentle

551
00:27:03,279 --> 00:27:04,299
forward fold

552
00:27:04,299 --> 00:27:06,129
so the goal is really not to bring the

553
00:27:06,129 --> 00:27:07,809
nose to the toes but just to fold

554
00:27:07,809 --> 00:27:10,419
forward nice and easy finding what feels

555
00:27:10,419 --> 00:27:12,519
good you can relax the weight of the

556
00:27:12,519 --> 00:27:15,460
head over if that feels good Hilah yes

557
00:27:15,460 --> 00:27:17,879
gorgeous

558
00:27:19,499 --> 00:27:21,879
we'll take two to three breaths here

559
00:27:21,879 --> 00:27:25,799
nice and easy breezy beautiful

560
00:27:26,590 --> 00:27:28,480
I was checking it with the neck and the

561
00:27:28,480 --> 00:27:30,879
shoulders soften through the jaw maybe

562
00:27:30,879 --> 00:27:33,759
lick your lips here take this time for

563
00:27:33,759 --> 00:27:44,259
you and babe then to gently come out of

564
00:27:44,259 --> 00:27:46,659
this will lengthen the tailbone down and

565
00:27:46,659 --> 00:27:48,789
slowly draw the chin into the chest roll

566
00:27:48,789 --> 00:27:52,509
it up cool so from this cobblers pose

567
00:27:52,509 --> 00:27:54,129
we're gonna do a little two-for-one here

568
00:27:54,129 --> 00:27:55,960
my friend see really get your money's

569
00:27:55,960 --> 00:27:58,419
worth and we're going to take it to a

570
00:27:58,419 --> 00:28:01,539
reclined soup Tabata Kinison so or

571
00:28:01,539 --> 00:28:03,639
reclined baddha konasana so stay where

572
00:28:03,639 --> 00:28:05,860
you're at for now Hilah and we have some

573
00:28:05,860 --> 00:28:07,539
bolsters here but you can do this with

574
00:28:07,539 --> 00:28:11,350
body pillows or you can practice this

575
00:28:11,350 --> 00:28:13,659
with just a couple normal pillows

576
00:28:13,659 --> 00:28:15,340
stacked up and the knees nice and wide

577
00:28:15,340 --> 00:28:17,860
so we're going to use two bolsters here

578
00:28:17,860 --> 00:28:20,320
for a highlight today if you do have

579
00:28:20,320 --> 00:28:23,619
some blocks and bolsters it's nice it's

580
00:28:23,619 --> 00:28:25,559
a nice treat especially when you're

581
00:28:25,559 --> 00:28:30,490
moving with the babe so I'm OCD and this

582
00:28:30,490 --> 00:28:31,360
one has a

583
00:28:31,360 --> 00:28:33,910
that I want to not use hope that one has

584
00:28:33,910 --> 00:28:36,610
a tag too okay well so much for being go

585
00:28:36,610 --> 00:28:41,980
see you're like I'm waiting okay so I'm

586
00:28:41,980 --> 00:28:43,990
bringing a pillow or the bolster in this

587
00:28:43,990 --> 00:28:45,520
case right up to the base of the spine

588
00:28:45,520 --> 00:28:47,440
it should feel good and then she'll

589
00:28:47,440 --> 00:28:50,560
inhale in and exhale slowly begin to

590
00:28:50,560 --> 00:28:52,390
melt back so we just have a gentle

591
00:28:52,390 --> 00:28:56,890
incline here I got you and after all

592
00:28:56,890 --> 00:28:58,450
these looping of the shoulders this time

593
00:28:58,450 --> 00:28:59,830
we'll inhale loop the shoulders and on

594
00:28:59,830 --> 00:29:01,210
the exhale we just let the weight of the

595
00:29:01,210 --> 00:29:03,130
arms go so the arms can spill left to

596
00:29:03,130 --> 00:29:06,790
right and then again Hylas nice and open

597
00:29:06,790 --> 00:29:09,610
in the hippies here but sometimes it's

598
00:29:09,610 --> 00:29:11,560
nice to support the knees particularly

599
00:29:11,560 --> 00:29:14,220
so most ladies knees are right here

600
00:29:14,220 --> 00:29:17,530
seriously including mine so we'll go

601
00:29:17,530 --> 00:29:18,610
ahead and give you just a little support

602
00:29:18,610 --> 00:29:20,680
for yummy sake but she's nice and open

603
00:29:20,680 --> 00:29:25,090
and so don't fret if you don't have all

604
00:29:25,090 --> 00:29:27,640
these props and bells and whistles um

605
00:29:27,640 --> 00:29:30,070
can get them in time or you can just use

606
00:29:30,070 --> 00:29:32,490
towels

607
00:29:33,610 --> 00:29:35,890
we can even pillow the head here my

608
00:29:35,890 --> 00:29:40,680
friends be lifting the neck up a little

609
00:29:40,680 --> 00:29:43,710
all right is it too much

610
00:29:43,710 --> 00:29:47,560
and then letting the hands either come

611
00:29:47,560 --> 00:29:49,030
on to the belly or rest gently at your

612
00:29:49,030 --> 00:29:53,320
sides if it some blocks here for you to

613
00:29:53,320 --> 00:30:02,070
rest the hands so the name of the game

614
00:30:02,070 --> 00:30:05,260
like this one has my name on it like the

615
00:30:05,260 --> 00:30:07,000
old so I can't take it yeah don't take

616
00:30:07,000 --> 00:30:09,760
this block so the name of the game here

617
00:30:09,760 --> 00:30:12,720
is support right we're nurturing

618
00:30:12,720 --> 00:30:20,710
creating space and using the breath to

619
00:30:20,710 --> 00:30:24,090
connect to body connect to baby

620
00:30:24,090 --> 00:30:27,070
remembering that each breath is an

621
00:30:27,070 --> 00:30:32,830
opportunity a pathway to a more happy

622
00:30:32,830 --> 00:30:35,920
and healthy pregnancy of course we know

623
00:30:35,920 --> 00:30:40,290
the happier or healthier the pregnancy

624
00:30:41,600 --> 00:30:44,709
the happier

625
00:30:45,350 --> 00:30:50,408
and healthier our labor

626
00:30:51,620 --> 00:30:53,929
so here we just rest and relax and how

627
00:30:53,929 --> 00:30:56,690
you decide what feels best palms face

628
00:30:56,690 --> 00:31:01,309
down or palms open up we just take three

629
00:31:01,309 --> 00:31:04,700
to five breaths here my friends closing

630
00:31:04,700 --> 00:31:07,879
the eyes softening lips if you're at

631
00:31:07,879 --> 00:31:13,070
home you might take a second to make

632
00:31:13,070 --> 00:31:14,659
sure the temperature in the room feels

633
00:31:14,659 --> 00:31:17,389
good maybe to put a little music on and

634
00:31:17,389 --> 00:31:20,059
use this supportive posture as an

635
00:31:20,059 --> 00:31:24,230
opportunity to really again connect with

636
00:31:24,230 --> 00:31:31,210
the breath each inhale an opportunity a

637
00:31:31,210 --> 00:31:36,999
pathway to a happier healthier pregnancy

638
00:31:38,220 --> 00:31:40,950
each exhale an opportunity to create

639
00:31:40,950 --> 00:31:46,429
space to find looseness

640
00:31:51,520 --> 00:31:54,680
marrying the strength of our prenatal

641
00:31:54,680 --> 00:31:56,960
practice now with a little bit of grace

642
00:31:56,960 --> 00:31:59,890
and ease

643
00:32:01,290 --> 00:32:04,220
and relaxation

644
00:32:09,470 --> 00:32:12,049
okey doke my sweet friends thank you for

645
00:32:12,049 --> 00:32:14,629
sharing your time and your breath and

646
00:32:14,629 --> 00:32:16,730
your practice with me Hilah thank you so

647
00:32:16,730 --> 00:32:19,460
much for being actually you're the first

648
00:32:19,460 --> 00:32:22,399
person to ever be on yoga day turn we

649
00:32:22,399 --> 00:32:23,570
always knew that was happened but it

650
00:32:23,570 --> 00:32:24,590
finally happened

651
00:32:24,590 --> 00:32:30,200
yay and actually first to hey guys who

652
00:32:30,200 --> 00:32:31,120
did that

653
00:32:31,120 --> 00:32:35,110
how do you feel good

654
00:32:35,110 --> 00:32:37,399
cool so these are things that you can do

655
00:32:37,399 --> 00:32:41,450
at home you know you have access to

656
00:32:41,450 --> 00:32:43,100
these bolsters and blankets and stuff

657
00:32:43,100 --> 00:32:44,480
but if you don't have those things don't

658
00:32:44,480 --> 00:32:45,799
fry doesn't mean you can't do these

659
00:32:45,799 --> 00:32:48,440
postures these are all things that you

660
00:32:48,440 --> 00:32:51,350
can do without props and that you can do

661
00:32:51,350 --> 00:32:52,909
even without a yoga mat just a nice

662
00:32:52,909 --> 00:32:55,970
comfortable clean space for you and babe

663
00:32:55,970 --> 00:32:57,740
to connect with the breath I was

664
00:32:57,740 --> 00:33:00,110
thinking yeah like a firm couch cushion

665
00:33:00,110 --> 00:33:03,980
ah good yeah yeah actually the couch

666
00:33:03,980 --> 00:33:05,570
cushions on my calves are like too firm

667
00:33:05,570 --> 00:33:07,519
right they're not there come to set us

668
00:33:07,519 --> 00:33:11,330
but there yeah so that's it that's a

669
00:33:11,330 --> 00:33:13,279
great tip anything else you can share

670
00:33:13,279 --> 00:33:16,100
with our lovely mommies it was just

671
00:33:16,100 --> 00:33:17,600
interesting I haven't actually done yoga

672
00:33:17,600 --> 00:33:20,450
since my first trimester cuz I hope to

673
00:33:20,450 --> 00:33:21,980
do and

674
00:33:21,980 --> 00:33:26,480
I used to do so yeah it's me having to

675
00:33:26,480 --> 00:33:28,880
make adjustments for having like yeah

676
00:33:28,880 --> 00:33:31,010
your body parts are in a different oh

677
00:33:31,010 --> 00:33:32,779
yeah Oh like you mentioned the one in

678
00:33:32,779 --> 00:33:39,080
the twist like yeah so it's good it's

679
00:33:39,080 --> 00:33:41,240
like it's like a exploration in a whole

680
00:33:41,240 --> 00:33:43,279
new way I can't imagine so beautiful

681
00:33:43,279 --> 00:33:46,399
well thank you again if you enjoyed this

682
00:33:46,399 --> 00:33:48,769
I invite you to stay tuned Holly and I

683
00:33:48,769 --> 00:33:51,529
are gonna continue to work on a prenatal

684
00:33:51,529 --> 00:33:54,440
series we're gonna have some lady talks

685
00:33:54,440 --> 00:33:57,289
and labor tips that will be for free any

686
00:33:57,289 --> 00:34:00,409
other no that's not girls do that's not

687
00:34:00,409 --> 00:34:01,789
amusing man pick a little talk a little

688
00:34:01,789 --> 00:34:05,539
pig little pig pig pig sorry um you

689
00:34:05,539 --> 00:34:07,159
won't love that it won't be like that or

690
00:34:07,159 --> 00:34:10,460
will it musical references do come out

691
00:34:10,460 --> 00:34:14,389
when you're pregnant I hear hills are

692
00:34:14,389 --> 00:34:15,250
alive

693
00:34:15,250 --> 00:34:17,300
okay so we'll say that for the lady

694
00:34:17,300 --> 00:34:19,820
talks maybe so join us for that lady

695
00:34:19,820 --> 00:34:21,589
talk to labor tip so we'll also have

696
00:34:21,589 --> 00:34:24,109
another video here which is a modified

697
00:34:24,109 --> 00:34:28,369
Sun Salutation for mamas and if you're

698
00:34:28,369 --> 00:34:29,599
interested in more Highland I are

699
00:34:29,599 --> 00:34:31,520
creating a series just for mom and baby

700
00:34:31,520 --> 00:34:33,710
to prepare you for the healthiest and

701
00:34:33,710 --> 00:34:37,010
happiest pregnancy of your dream

702
00:34:37,010 --> 00:34:39,350
and birth yeah there's some good labor

703
00:34:39,350 --> 00:34:41,659
and delivery stuff in there too so if

704
00:34:41,659 --> 00:34:42,949
you're interested check out more

705
00:34:42,949 --> 00:34:45,290
information down below we'll see you

706
00:34:45,290 --> 00:34:48,080
next time thank you so much Tyler Thank

707
00:34:48,080 --> 00:34:51,639
You momma's namaste