hey everyone welcome to yoga with Adriene I am Adriene and today we have a very special guest on the show my friend hello Lila thanks for being here this is our first video in the prenatal series and obviously as you can see Hilah is beautiful I'm pregnant so today we thought we would share with you five safe poses for every trimester so these are things that you can do at home and that feel safe and supported that you can feel good in and repeat so that you're taking time to connect to your body and connect to baby and we'll support Leigh connect to your breath so if you're ready we'll just jump right in I'm ready alright so Hilah and I are both in a nice easy cross-legged position we can be cross-legged or we can also go one foot in front of the other which is Sid Osun and you have nice open hips already so this might be comfortable for you but if this is not comfortable for you you can come to that criss-cross applesauce something you're going to be saying in no time trust me I have 10 kids to see so yeah so we're inside a sauna or sukhasan just a nice comfortable seated position where we will take the right hand to the belly all right and the left hand to the heart now let's take a second I know and Bob are Mikes simultaneously and we'll just take a second to tune in here so nothing fancy and this I say this to Hilah but I also say this to you my friends there's no right or wrong here for me especially in prenatal yoga the goal is to connect to baby nurture the body nurture the baby but also just support your intuitive self which sounds kind of cheesy but but is it's really so beautiful and so important as you prepare for birth to connect to your intuition the body knows what to do so just kind of support that with a little breath and a little faith so we'll just start by checking in with the breath so we'll loop the shoulders forward up and back and we'll exhale maybe close the eyes or soften the gaze here soft in the fingertips as we connect right hand to belly to baby and I was just tell me she had a prenatal massage yesterday and the lovely lady who was rubbing her said to move the hand clockwise wise to help digestion am i doing it wrong so you get a little bonus there so we might incorporate that again I feel like that's about kind of using your intuition so all the information you learned yesterday coming into the practice and then will find stillness there and then just take a second here to use the hands to kind of scrape or graze the heart just kind of activating nice little boob rub there too and so the reason I do this is because we kind of get into that yoga robot mode especially if you've been practicing yoga before where we're just like okay right hand a belly left hand a heart and we just kind of get into the sensation of it all and then we'll close the eyes and just notice the breath you just take a moment here to honor the breath each inhale a breath now for Mama and baby and each exhale an invitation to create space to release any stress any tension any potential worry or fear of the unknown we'll soften the skin of the face even relax the jaw here and just find a moment of peace you and on your next inhale we'll take a deeper breath and on the exhale blow it out through the lips softly let's try that again we inhale deep breath in like we're blowing out birthday cake candles here and again we inhale this time is you blow out slide the right excuse me the left hand all the way down to meet the right so now we have both hands here on the belly we'll just continue with that breath inhaling in through the nose and exhaling out through the lips the mouth we'll keep that going here at your own rhythm Hilah nice and easy inhaling in both for Hilah and baby exhaling to create space and cultivate peace inhaling lots of love in and exhaling lots of love out on your next inhale gently slide both palms now up towards the heart we'll bring the palms together here let's take a couple more breaths we might begin to deepen the breath inhaling in through the nose and a long exhale out through the lips or the mouth so you can keep this going Hilah and I'll just talk to you guys for a second so as we move into prenatal practice at whatever stage I encourage you to kind of take a break from these powerful feisty fiery heating breaths and move into a more calming pranayama practice and Thailand I are working on a series where we'll do more cooling calming breaths but as you work at home I encourage you to just kind of lay off those spiced tea breaths for a while the body already has a lot of heat depending on what trimester you're into you'll know what I'm talking about so focusing on an inhale through the nose and a nice soft exhale through lips might be useful for you great will keep the heart lifted here my friend and draw the chin to the chest and just a little imitation for all of us to just set an intention for the rest of our practice here together maybe taking a moment to talk to babe or even focusing on one word to be the mantra for our practice shoulder blades melt down towards the base of the spine we go ahead and breathe into the back of the neck here and once you have your intention or your one word again it can be quite simple it can be ease can be love trust once you have your intention or your word we'll take a deep breath in confirming it and a long exhale out through the mouth affirming it and we release great bring the palms face up take a deep breath in and bat the eyelashes open and we're in awesome all right so the first pose we're going to learn today is a gentle chest opener really great if you're experiencing heartburn also just nice for the chest the neck and shoulders and then also a gentle twist kind of get fluids movement moving movement and you know the thing about the twist is that we want to be super mindful but I think that this is one that and we can you know just feel safe and grounded and comfortable in and also just nice neck and shoulder openers so hi those sitting in a nice comfortable cross-legged position she has nice open hips but we're going to go ahead and we've propped her up on a blanket because I recommend that you do that most gals will have a bit tighter hips and so lifting the pelvis up on to a couple towels or even a block or even a foam weight nobody has fallen books anymore hopefully you don't why do they deliver them so it's particularly anyway mmm let's appreciate it Yoga yes if you still have those dang phone books get one sit up on it so we're lifting the pelvis just to allow the weight of the legs to release down and find a little more openness and spaciousness in the hips so we've lifted high up on one blanket you can lift up on a blanket or two or phonebook towels work too all right so we're going to sit up nice and tall and lengthen up through the crown of the head go ahead and take a second to loop the shoulders forward up and back nice gentle rotation in the shoulders then we'll take the left palm to the right knee nice and easy and swim the right fingertips behind so unlike reboot where we're really you know moving behind that right shoulder and it like an active hatha yoga class just said hatha I never say that how about yoga class we're just going to keep it nice and stacked so head over heart heart over pelvis and now more than ever in your yoga practice it's so important to deepen the breath right because we're not just inhaling in for one now we're inhaling in connecting baby and Mama so it can close the eyes here and breathe shoulder blades come in together and down just a little energetic drawing down and Hylas nice and open here in the shoulders but maybe as we move on we get a little more tight so this is nice and easy then again we're not going to crank here but we'll just slowly draw a line with the nose past the right shoulder so rather than pulling that right shoulder back we're just checking in the head and neck it's pretty gentle here my friends using the breath okay beautiful then we'll drop the chin to the chest and slowly release come back to Center lift the gaze look forward loop the shoulders again forward up and back and then we'll take it towards me right palm comes to the left knee left fingertips swim behind beautiful and so resist the urge my friends to really crank into the twist like we often do in class so just nice and easy keeping that lift up through the chest that lengthening through the back body the shoulder blades beautiful gorgeous and then again rather than cranking towards the left just consider drawing a line with your nose past the left shoulder as we do that we draw down through the right shoulder which is looking beautiful here and breathe into the neck create then drop the chin to the chest gorgeous we'll release back to Center will just take it the other side one more time so nice and easy left palm to right knee right fingertips swim behind she's nice and stacked head over heart heart over pelvis so even though we have a little bit of weight right in the in the forward we want to keep a head over heart heart over pelvis there's a tendency to lean back here which could be a little uncomfortable for babe so let's keep it nice and stacked and then for this round Hilah we're just going to loosen it up through the next we can get a little freaky here so we can look past the right shoulder or we can begin to draw a couple circles with the nose and this will be definitely to each his own checking it with the neck staying nice and loose beautiful and then when you feel satisfied take a deep breath in and use an exhale to unravel it back to Center loop the shoulders in between my lifts the corners of the mouth slightly and then we'll take it to the other side right palm to the left knee left fingertips behind and then same thing it's all you mama just checking in with a neck finding what feels good and as we move along you might notice unnecessary tension in the neck in the face and the jaw so keep the jaw relaxed I like to remind my momma's my friends to soften the area between the two eyebrows even the space between the upper lip and the nose is kind of softening and relaxing yes beautiful so it seems so simple but the more we begin to expand our awareness now on softening and releasing the more we're going to be able to do that when it's time know what I'm talking about when it's time to be loose and free and soft and release great right now well come back to Center and one last time take a nice loop of the shoulders as you breathe in and we exhale blow it out gorgeous all righty my friends so the next thing we're going to learn is cat cow which we are probably most familiar with so we're going to come to all fours just in case you're not we'll walk you through the alignment of knees directly underneath the hips and wrists directly underneath the shoulders beautiful and you can see how already is practicing just awareness in the neck remembering that the neck is a beautiful extension of the spine so she's extending through the crown in fact you can release in the neck just a little bit to show them what that would not look like you just drop yeah so she's broadening through the back of the neck quite beautiful we'll draw the shoulders away from the ears just take a second here to breathe and then we release the floodgates open we soften through the elbows yeah and drop the belly inhale look forward tailbone rises and we're not pushing we're keeping it nice and soft here as we exhale start at the tail and then travel up the spine so rather than drawing the navel up towards the spine we're just going to consider hollowing through the upper back so inhale in here and exhale we halt rounding the spine gorgeous and then you can just move in your own time Hilah moving back and forth nice and easy beautiful and then actually how they might even widen your knees just a hair just give yourself a little more space here inhaling we draw heart looks forward opening the throat and exhale softly rounding up and she's taking her time which is beautiful we want to slow it down in fact in all cases I think in cat-cow we can benefit from slowing it down a little bit but especially here really connecting to the spinal flex here keeping soft of course in the belly just do a couple more here once you get the hang of it you start to feel good you can close your eyes go inward visualize the spine from the crown of the head to the tip of the tailbone awesome then we'll bring the two big toes together widen these a little bit wider and we'll just do a couple more times here so this time I just want to offer you the option my friends my viewers to move in circle so you can do like a drunk cat cow or you can begin to shake the hips a little left to right you can begin to maybe move the hips to the left as you look past your right shoulder gently and just kind of check out the side body nice and easy it's all about creating space and maintaining a sense of ease so we never want to push in in particular in this cat cow or this all fours pose we're going to push ever right right don't be pushy guys let's not push till it's time to push if you know what I'm talking about never knew I had prenatal jokes in me labor jokes okay so then we'll come back to tabletop position my friend take a deep breath in through the nose and a long exhale out through the mouth beautiful okay so from all fours you can send it back now to extended Child's Pose which is where we're headed so the sit bones melt back onto the heels and so we can add a little space here depending on where you are at you might just stay on the fingertips and high that's your 26 weeks right now so how does 26 weeks she can go ahead and go into this with a little support so I'm bringing a little gift here of a block obviously and I just put a little lavender on a little tissue here and if you like it you can use it and if you don't like it you can move it forward so we're going to come to rest yeah on the forehead and this is a nice cooling calming place to put a little pressure the third eye if you will and then how are your shoulders feeling here one of the shoulders are fine so little tight okay or feeling fine if they're feeling a little tight my friends you can soften through the elbows here just bending a little bit but it looks like she felt good so whatever good for you Hilah great then nice easy breaths here as we open the chest knees are nice and wide good they have to be because there's a big basketball so just a reminder and we'll just take a couple breaths here letting the weight of the heart melt down the shoulders soften and release may I touch your back and then if you have a partner here they might take a couple hands to lower back just gently guiding this is just a soft I'm not putting any pressure at all just a little power of touch in the lower back to soften and release beautiful and we'll just take three to five breaths here my friends focusing on your mantra inhaling nice long smooth deep breaths for baby beautiful so we can take a second to rock on the forehead a little bit here hi love especially if you have that block there is nice just to massage the forehead and will activate through the fingertips nice and easy take a deep breath in exhale blowing it out through the mouth I will use the palms to gently walk it up nice and slow you can press into the tops of the feet those weights slowly roll it back up beautiful how you feel good excellent yeah that forehead pressure was really nice yeah it's a nice little pressure point to just kind of calm the nervous system and cool out and it's amazing I know it just kind of seems to leave it it's amazing what like a little essential oil will do in the morning after a nap after like an afternoon nap and then before bed and we'll list some some essential oil options for you guys on the website somewhere some it's somewhere sometime okey-doke so for this next pose we're going to come to standing and we're going to connect to a little strength so strong for Mama and baby so perfect how those already stepped just about hip-width apart and we're just going to into a little bit wider so a little bit wider than hip-width apart so finding a nice strong stance strong and supportive and we'll bring the hands to the belly take a second to loop the shoulders forward up and back reconnect to your breath my friend my friends momma's of the world and then on an exhale we'll slowly begin to bend the knees so it's a nice easing into this goddess pose here today bending the knees and the knees are going to go out towards the toes so the tailbone lengthens down but rather than drawing the navel to the spine like we know to do in goddess pose we keep it nice and soft here moving the hands on the belly if that feels good or just connecting to the breath and stillness so this will be a little bit different for everyone but we're checking in with the legs here lower body so knees are bent hands resting on belly great then we'll inhale rise up lift up through the crown of the head and exhale goddess pose inhale press in all four corners of the feet gorgeous and exhale trust yourself bending the knees deeply goddess pose and inhale we reach up and exhale bending the knees goddess pose and this time we stay here connecting to the breath so we might just stay with hands on belly here or you might experiment Hilah with bringing the palms together at the heart pressing the palms together lifting the sternum up to the thumbs gorgeous so strong legs here and this is a strengthening pose so nice cooling breaths as we inhale in through the nose and out through the mouth hang with me doing great beautiful beautiful beautiful we'll inhale in and on your next exhale Hilah just carve a line with the nose past that right shoulder again strong for Mama strong for baby here inhale in exhale come back to Center and we'll carve a line with the nose excuse me to the left side now so we're creating a little heat in the body we're pressing into all four corners of the feet we're breathing nice long smooth deep breaths gorgeous my friend let's take one more breath in here and on an exhale gently melt it back to Center great smile take a deep breath in and on an exhale strong mama as we press into the feet straighten the legs great here's where we get we go sister woman's sister we're going to open the palms here keeping the pinkies and the thumbs together a nice little mudra here and once again we reconnect to that word or that mantra your intention then we inhale in here my friend and exhale hands to baby awesome just take a second to notice how you feel alrighty so far our final pose today we're going to come back down to the mat take your time getting there and as you can see you all we're going to bring the soles of the feet together and the knees nice and wide so again I mentioned before high lies amazing beautiful hips so we're not going to prop her up on a blanket thanks you don't need that legged but if you do feel free to lift the hips up here or give yourself a little extra padding with a towel again just lifting the pelvis up so a little more conducive for something whilst pregnant okay so we're going to grab the ankles Hilah here today loop the shoulders forward up and back and just sit up nice and tall permission to lean a little bit forward she already doing a little bit naturally listening to your body and again connecting to that intuition so you can inhale in and exhale close the eyes we're just going to take a couple breaths here so to be perfectly honest Hilah your hips are so flexible that here it might feel like you're kind of on doing a lot practically nothing right so but for most moms our women we might just need to breathe here letting gravity do the work letting the weight of the thigh bones melt down on the exhale letting the knees open wine and the heart stays open and lifted beautiful so then we'll slowly transition to interlace the fingertips around the toes and we might have this tendency to collapse in the chest which Hilah is absolutely not doing so this is gorgeous but if you are attending to kind of round the shoulders forward or collapse on the chest give yourself that sweet reminder again just open the chest and heart and again nice long smooth deep breaths for Mama and baby so you can stay here or we can guide the heart down a little bit coming into a gentle forward fold so the goal is really not to bring the nose to the toes but just to fold forward nice and easy finding what feels good you can relax the weight of the head over if that feels good Hilah yes gorgeous we'll take two to three breaths here nice and easy breezy beautiful I was checking it with the neck and the shoulders soften through the jaw maybe lick your lips here take this time for you and babe then to gently come out of this will lengthen the tailbone down and slowly draw the chin into the chest roll it up cool so from this cobblers pose we're gonna do a little two-for-one here my friend see really get your money's worth and we're going to take it to a reclined soup Tabata Kinison so or reclined baddha konasana so stay where you're at for now Hilah and we have some bolsters here but you can do this with body pillows or you can practice this with just a couple normal pillows stacked up and the knees nice and wide so we're going to use two bolsters here for a highlight today if you do have some blocks and bolsters it's nice it's a nice treat especially when you're moving with the babe so I'm OCD and this one has a that I want to not use hope that one has a tag too okay well so much for being go see you're like I'm waiting okay so I'm bringing a pillow or the bolster in this case right up to the base of the spine it should feel good and then she'll inhale in and exhale slowly begin to melt back so we just have a gentle incline here I got you and after all these looping of the shoulders this time we'll inhale loop the shoulders and on the exhale we just let the weight of the arms go so the arms can spill left to right and then again Hylas nice and open in the hippies here but sometimes it's nice to support the knees particularly so most ladies knees are right here seriously including mine so we'll go ahead and give you just a little support for yummy sake but she's nice and open and so don't fret if you don't have all these props and bells and whistles um can get them in time or you can just use towels we can even pillow the head here my friends be lifting the neck up a little all right is it too much and then letting the hands either come on to the belly or rest gently at your sides if it some blocks here for you to rest the hands so the name of the game like this one has my name on it like the old so I can't take it yeah don't take this block so the name of the game here is support right we're nurturing creating space and using the breath to connect to body connect to baby remembering that each breath is an opportunity a pathway to a more happy and healthy pregnancy of course we know the happier or healthier the pregnancy the happier and healthier our labor so here we just rest and relax and how you decide what feels best palms face down or palms open up we just take three to five breaths here my friends closing the eyes softening lips if you're at home you might take a second to make sure the temperature in the room feels good maybe to put a little music on and use this supportive posture as an opportunity to really again connect with the breath each inhale an opportunity a pathway to a happier healthier pregnancy each exhale an opportunity to create space to find looseness marrying the strength of our prenatal practice now with a little bit of grace and ease and relaxation okey doke my sweet friends thank you for sharing your time and your breath and your practice with me Hilah thank you so much for being actually you're the first person to ever be on yoga day turn we always knew that was happened but it finally happened yay and actually first to hey guys who did that how do you feel good cool so these are things that you can do at home you know you have access to these bolsters and blankets and stuff but if you don't have those things don't fry doesn't mean you can't do these postures these are all things that you can do without props and that you can do even without a yoga mat just a nice comfortable clean space for you and babe to connect with the breath I was thinking yeah like a firm couch cushion ah good yeah yeah actually the couch cushions on my calves are like too firm right they're not there come to set us but there yeah so that's it that's a great tip anything else you can share with our lovely mommies it was just interesting I haven't actually done yoga since my first trimester cuz I hope to do and I used to do so yeah it's me having to make adjustments for having like yeah your body parts are in a different oh yeah Oh like you mentioned the one in the twist like yeah so it's good it's like it's like a exploration in a whole new way I can't imagine so beautiful well thank you again if you enjoyed this I invite you to stay tuned Holly and I are gonna continue to work on a prenatal series we're gonna have some lady talks and labor tips that will be for free any other no that's not girls do that's not amusing man pick a little talk a little pig little pig pig pig sorry um you won't love that it won't be like that or will it musical references do come out when you're pregnant I hear hills are alive okay so we'll say that for the lady talks maybe so join us for that lady talk to labor tip so we'll also have another video here which is a modified Sun Salutation for mamas and if you're interested in more Highland I are creating a series just for mom and baby to prepare you for the healthiest and happiest pregnancy of your dream and birth yeah there's some good labor and delivery stuff in there too so if you're interested check out more information down below we'll see you next time thank you so much Tyler Thank You momma's namaste