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- Hello and welcome
to Yoga With Adriene.

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I'm Adriene and this is
sweet Benji and today we have a

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prenatal yoga practice
that's safe for all trimesters.

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So hop into something comfy.

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If you have a block or a
pillow or a bolster handy,

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bring it to class
but no worries if not.

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Let's get started.

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(upbeat music)

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Alright, let's begin
in a comfortable seat.

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Come on down to the ground,

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take your time getting there
and let's sit up on something

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if that feels good
in your body today.

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I'm sitting up on a block.

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You can sit up on a
block or two or on a bolster.

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Folded up blanket.
Folded up towel.

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And we'll just
begin nice and easy,

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you can draw the
hands to your belly.

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And close your eyes.

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We'll take just a moment
here to drop in together.

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Gently start to
deepen your breath.

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Inhaling lots of love in.

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And exhaling lots of love out.

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Inhaling lots of love in.

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And exhaling lots of love out.

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And a couple more
times on your own,

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sending that
loving breath down.

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Feeling it also on the exhale,
move up and out.

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Send love to baby.

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Nice, smooth, even breaths.

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Good, and then gently
bat the eyelashes open.

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You can continue to breathe

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nice and easy in
whatever way feels good,

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so it doesn't
have to be too forced.

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And just gonna move into some
work for the neck and the traps.

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So you can keep 
your hands on belly

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or you can release them
to the tops of the thighs and

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we're just going to
tick-tock very slowly.

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One ear over 
one shoulder and then

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move it through center
and take it to the other side.

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Move nice and slow here and try

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to keep your shoulders
actually relaxing down.

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So only the head is moving here.

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Finding that stretch.

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And then slowly drop
the chin to the chest here.

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Draw the
shoulder blades together.

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Right away, just see if
you can hug belly in a hair

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to support your
low back here as you

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drop the chin to the
chest and breathe.

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And now we're gonna
draw circles with the nose.

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So slow and steady
wins the race here,

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drawing circles with the nose.

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Working out any
kinks in the neck.

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And then reverse the circle.

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Nice and then bring
the head back to center.

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Reach behind,
interlace the fingertips

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and open up the chest.

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So there are a
couple options here.

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You can
interlace the fingertips,

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open up the chest.

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If that's not great for you,

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you can bring the fingertips
to the earth behind you

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like so.

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Or if it's available,

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you can clasp opposite elbow

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with opposite hand
and open up this way.

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So find what feels good here,
opening up the chest.

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And if you want to find 
some more neck movement

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here connecting the two,

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that could feel nice as well.

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Breathe.

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Find a slight lift of the heart,
of the sternum.

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And then we'll
slowly release that.

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You're gonna come
forward onto all fours.

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Go ahead and take your time
here but grab that block if

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you had it or
whatever prop you brought,

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you can just put it to the

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front of the mat and
we'll come to all fours.

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Spread the fingertips wide,

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press into the
tops of the feet.

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Inhale, drop the belly,

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look forward,
open up through the chest.

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And then exhale,
hug the belly up and in.

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Round through the
spine gently for a Cat.

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Inhale, drop the belly,

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open the chest, extend
through the crown of the head.

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And nice and easy,

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rounding through the spine.

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Lovely, then we're gonna inhale,
come back to Tabletop Position.

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Focus on hugging the belly up

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just a bit to find that
support in the low back.

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Then you're gonna
curl your toes under,

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walk the palms forward
just a couple of inches,

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and then nice and slow with

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that connection of
hugging the belly to spine,

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we're gonna lift up
to Downward Facing Dog.

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Breathe deep here.

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Support the 
low back by just connecting

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with center.

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Nice, and then from here, 
we're gonna slowly walk

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it all the way up to 
the top of the mat.

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Take your time, take your time.

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If you have that prop there,

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you can bring your
hands to that prop.

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So we're in a
wide-legged Forward Fold.

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Feet are a little bit
wider than hip width apart,

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toes those pointing forward.

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If you have a prop you can use
it to bring the earth up to you.

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And then if it feels alright

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in your body today
allow the weight of the head

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to release.

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And you might even
shake the head a little yes

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and a little no.

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Breathe.

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Then we're gonna ground through
all four corners of the feet.

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We'll slowly bring
the hands to the waist.

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Support the low back by 
bending the knees generously

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and we'll rise up 
slowly to stand.

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When you get there,

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you can keep your hands on the
waistline if it feels good or

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you can release them
gently at your sides.

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We're just going to
take three deep breaths here.

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Think about lifting up
through the front body,

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so lifting the sternum.

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And think about grounding

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through the back body 
as you breathe here.

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Mountain Pose.

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Draw energy up from
the arches of the feet.

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Just finding your center,
relearning center,

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being present
with today's center.

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Good, and then if you haven't
released the arms already,

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go ahead and release them.
Find a soft bend in the knees.

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We're just going to wake up the
body with a little energy here

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by swinging the arms
a little side to side.

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Feet are really wide here.

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You can start to bend one
knee and then the other today.

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If that feels good, moving
the hips a little left to right.

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Just creating a softness.

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If you want maybe some
horsie lips here could be nice.

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(blows through lips)

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Good, then we're gonna step
the feet in just hip width apart

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so now your heels are right
underneath your hip points.

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And when you're ready, send the
arms all the way up to the sky.

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Exhale, you're gonna step the
left foot back so you're in a

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split stance here
with the left heel down.

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Good, inhale in.

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Exhale, bend your front knee

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and you're gonna pivot your
left foot out just a bit,

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so now you're in a Warrior I.
Warrior I.

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Front knee's bent.

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You can make any little
adjustments as you need.

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If the arms up over the
head are too much today,

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just bring the hands 
right back down

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to the waistline 
or to the belly.

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So look for, search for
the power of that back leg.

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Really reaching
that left heel back,

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engaging through
the left inner thigh.

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See if you can get those left
inner thigh muscles turned on.

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You should be able to
see your right big toe.

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Front knee's bent,
and the glutes are turning on a

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bit here as we pull the
right hip crease back and aim to

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allow this internal
rotation of the back hip here,

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just a bit guiding forward.

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Great, then we're gonna take
it out to Warrior II from here,

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so if the arms 
are up and overhead,

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you're gonna
open out left to right.

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You might widen
your stance here

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but otherwise you
can just keep it short.

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Maybe hands stay on the waist
or the belly here for this one.

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And this one we have external
rotation in both hips of course,

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breathing deep.

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Then keep the
legs where they are,

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we're gonna send it into a

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Reverse Warrior
with the front knee bent.

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So best you can take the right
fingertips all the way up to

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the sky while the
front knee stays bent.

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And then if you wanna take
it all the way back, you can,

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reaching the right fingertips
all the way back behind you.

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Stay strong in
that left inner thigh.

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Nice, then we're gonna slowly

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bring it all the
way back to Warrior I.

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Back toes turn in.

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Then we're gonna step
up into that front leg,

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press into the power 
of that right heel

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and then bring
it all the way back together,

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feet right underneath the hips.

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Excellent, 
release the arms to the waist,

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and then let's 
shift to the other side.

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So you're gonna
step the right foot back,

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split stance to start.

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Just find the power of the legs,

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that connection all the way
up from the arches of the feet.

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And reach the arms all
the way up and overhead.

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Bend your front knee, and
slowly pivot on your back foot.

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Adjust your stance as needed.

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Breathe, relax the shoulders.

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Virabhadrasana I.

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So again, find the 
power of the back leg here

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in this Warrior sequence.

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Press into the outer
edge of the back foot,

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engage the right inner thigh.

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Lift through the front body,
ground through the back body.

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And then we'll open up,
Warrior II.

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Pressing into both heels,
lengthening through the crown.

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Breathe. Sink deep
into that front knee.

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And then we're gonna reverse it.

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Keep the front knee bent.

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Keep the right
inner thigh active.

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Find length in the side body,

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length through
the crown of the head.

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Reach back maybe.

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And then slowly from center,
come back to Warrior I.

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So make your adjustments,
come back to that first Warrior.

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Then we're gonna press in all
four corners of that front foot,

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dig into that left heel to slide

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or step the left foot back up.

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Inhale in to
straighten both legs,

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and exhale,
fingertips at your side.

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That's beautiful. Interlace the
fingertips behind you now.

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Knuckles are
gonna go down and away.

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Widen your stance
if you need to here,

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as we open up
through the chest, the pecs.

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Finding any soft movement
in the neck that feels good.

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Then inhale in.

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Exhale, bend your knees,
release your grip,

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fingertips go
down and forward now

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for a wide-legged Chair Pose.

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Gently hug the belly in to

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lengthen the tailbone
and low back just a bit.

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Good, and then slowly release.

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Come back into
your Forward Fold.

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If you have a prop there,
you can use it.

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Bring your hands to the prop,

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or maybe fingertips to the mat,
and release.

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Breathe in.

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And breathe out.

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Now from here,

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slowly inch your toes and heels
out just a bit so your feet

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are now a little bit
wider than hip width apart.

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You're gonna take your 
right hand to the center

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of your mat or the 
center of your prop and

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inhale as if you were
pulling a bow and arrow,

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slight bend in the knees,

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you're gonna open up
through the chest here,

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sending the left fingertips
all the way up towards the sky.

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If they don't make it
all the way up to the sky,

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just go wherever feels good as
you open up through the chest.

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So strengthening the back,
breathe in.

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And then breathe out,

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bring it back to center
take it to the other side.

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00:14:28,380 --> 00:14:30,720
Keep the crown of
the head extended here.

251
00:14:31,740 --> 00:14:33,865
Soft bend in the knees.

252
00:14:36,720 --> 00:14:37,860
Lovely.

253
00:14:37,860 --> 00:14:40,296
Now slowly bring
it back to center.

254
00:14:40,296 --> 00:14:41,760
Keep the heels where they are.

255
00:14:41,760 --> 00:14:43,260
You're gonna turn the toes out.

256
00:14:43,260 --> 00:14:44,760
If you have a prop,

257
00:14:44,760 --> 00:14:47,700
you're gonna slide it behind
you to become a little seat.

258
00:14:47,700 --> 00:14:50,100
If you don't, you're
going to use your fingertips.

259
00:14:50,100 --> 00:14:51,950
And as we all 
slowly bend our knees

260
00:14:51,950 --> 00:14:54,840
to come into this yogic squat.

261
00:14:54,840 --> 00:14:56,820
We might come
to sit on our prop.

262
00:14:56,820 --> 00:14:59,780
We might come to hover with the

263
00:14:59,780 --> 00:15:03,540
palms together elbows
pressing into the knees.

264
00:15:04,380 --> 00:15:06,480
And if this is
not in our body today,

265
00:15:06,480 --> 00:15:09,423
we might just
start to come to a seat.

266
00:15:10,440 --> 00:15:14,340
So if you're hovering
above a prop or without a prop,

267
00:15:14,340 --> 00:15:16,710
squeeze your legs
into your elbows

268
00:15:16,710 --> 00:15:19,270
and press your
elbows into your legs.

269
00:15:19,270 --> 00:15:21,240
You can do this
on the prop as well.

270
00:15:21,240 --> 00:15:25,162
Actually, everyone engaging
the inner thighs just a bit.

271
00:15:26,460 --> 00:15:28,530
And then find your breath.

272
00:15:29,640 --> 00:15:31,680
Gently lift up
from the pelvic floor,

273
00:15:31,680 --> 00:15:33,420
find length on an inhale.

274
00:15:34,080 --> 00:15:37,320
On an exhale, slowly release.
To come out of the pose,

275
00:15:37,320 --> 00:15:40,294
you're gonna take one
hand back then the other.

276
00:15:40,294 --> 00:15:41,340
If you're on a prop,

277
00:15:41,340 --> 00:15:44,968
you'll just lift the hips up 
and come off of it like so.

278
00:15:46,320 --> 00:15:48,652
We'll take the prop to the side.

279
00:15:50,240 --> 00:15:54,900
And we're gonna scoot back and
come back onto all fours here.

280
00:15:54,900 --> 00:15:59,460
Benji has taken up
some nice real estate here.

281
00:15:59,460 --> 00:16:01,980
So come back to all fours.

282
00:16:01,980 --> 00:16:04,660
Widen the knees
as wide as your mat.

283
00:16:04,660 --> 00:16:06,060
Excuse me, buddy.

284
00:16:06,060 --> 00:16:07,970
And we're gonna 
send the hips back

285
00:16:07,970 --> 00:16:10,390
for an
Extended Child's Pose.

286
00:16:10,390 --> 00:16:14,267
You get to choose whether you
want to curl the toes under

287
00:16:15,228 --> 00:16:16,860
or release them to the earth,

288
00:16:16,860 --> 00:16:21,780
so, sorry buddy,
choose what feels good here.

289
00:16:22,800 --> 00:16:25,440
And then melt your heart.

290
00:16:25,440 --> 00:16:29,263
Rest your forehead on
the mat or on your block.

291
00:16:31,020 --> 00:16:32,600
And breathe.

292
00:16:41,580 --> 00:16:44,077
Inhale, lots of love in.

293
00:16:45,300 --> 00:16:47,873
Exhale, lots of love out.

294
00:16:50,160 --> 00:16:52,920
Inhale to rise back up.

295
00:16:52,920 --> 00:16:55,260
If you have a prop there,
move it out of the way.

296
00:16:55,260 --> 00:16:56,220
You're gonna inhale,

297
00:16:56,220 --> 00:16:58,620
reach your right fingertips
all the way up towards the sky.

298
00:16:58,620 --> 00:17:01,040
Keep the hips facing down.

299
00:17:01,040 --> 00:17:03,840
So just the chest is opening up.

300
00:17:03,840 --> 00:17:05,580
Exhale, thread the needle.

301
00:17:05,580 --> 00:17:08,610
Some love for the upper
back body coming in hot.

302
00:17:08,610 --> 00:17:11,640
Rest your head on the earth,

303
00:17:11,640 --> 00:17:14,529
right ear to the
earth and breathe.

304
00:17:18,364 --> 00:17:22,868
You can start to soften your
gaze or close your eyes here.

305
00:17:27,480 --> 00:17:30,120
And then slowly
press into the left palm,

306
00:17:30,120 --> 00:17:32,956
Press into the tops of the
feet to come back to center,

307
00:17:32,956 --> 00:17:33,840
and we'll switch.

308
00:17:33,840 --> 00:17:38,220
Opening up through the left wing
this time as you breathe in.

309
00:17:38,220 --> 00:17:42,944
And threading the
needle as you breathe out.

310
00:17:44,820 --> 00:17:46,445
Hi, buddy.

311
00:17:58,920 --> 00:18:01,670
Inhale lots of love in.

312
00:18:04,920 --> 00:18:07,891
Exhale lots of love out.

313
00:18:10,440 --> 00:18:12,540
Slowly begin to unravel.

314
00:18:13,500 --> 00:18:14,880
You have an option here.

315
00:18:14,880 --> 00:18:18,000
We can come back to
a seated meditation,

316
00:18:18,000 --> 00:18:20,320
so you can come 
to sit on your blanket

317
00:18:20,320 --> 00:18:23,940
or your block or we
can come to rest on our side

318
00:18:23,940 --> 00:18:27,960
using the blanket
or block as a pillow.

319
00:18:27,960 --> 00:18:29,640
Maybe you have another blanket

320
00:18:29,640 --> 00:18:33,227
or a bolster you'd like
to bring into the picture.

321
00:18:33,227 --> 00:18:36,000
Just gonna come to
either rest on one side,

322
00:18:36,000 --> 00:18:40,020
maybe bringing a pillow or
bolster in between the legs.

323
00:18:41,340 --> 00:18:44,400
Benji. (laughs)
Thank you, buddy.

324
00:18:45,480 --> 00:18:46,800
So we're in a comfortable seat

325
00:18:46,800 --> 00:18:48,690
and we're coming
to rest on one side.

326
00:18:48,690 --> 00:18:52,425
Come into a final resting
pose that feels good for you.

327
00:18:54,720 --> 00:18:57,448
So it may not be one of these.

328
00:18:59,040 --> 00:19:02,460
And we're just gonna come into
a little bit of breathwork here.

329
00:19:02,460 --> 00:19:06,480
So you can close your eyes,
relax your shoulders.

330
00:19:06,480 --> 00:19:10,020
If you're seated, maybe
you bring both hands to belly.

331
00:19:10,020 --> 00:19:12,764
If you're lying down,
maybe you bring one hand.

332
00:19:16,080 --> 00:19:20,520
And we're gonna
inhale for a four count.

333
00:19:20,520 --> 00:19:24,200
And then we're gonna
exhale for a four count.

334
00:19:24,200 --> 00:19:27,060
So a nice even breath
and I'll count us out.

335
00:19:27,060 --> 00:19:28,860
So here we go.

336
00:19:28,860 --> 00:19:33,274
Slow inhale for 
four, three,

337
00:19:33,274 --> 00:19:35,280
two, one.

338
00:19:35,280 --> 00:19:39,222
Exhale, 
four, three,

339
00:19:39,875 --> 00:19:41,760
two, one.

340
00:19:41,760 --> 00:19:43,200
Relax your body.

341
00:19:43,200 --> 00:19:47,760
Inhale for four, three,

342
00:19:47,760 --> 00:19:50,120
two, one.

343
00:19:50,120 --> 00:19:53,172
Exhale for four,

344
00:19:53,172 --> 00:19:54,900
three,

345
00:19:54,900 --> 00:19:56,760
two, one.

346
00:19:56,760 --> 00:19:58,680
Soften the skin of the face.

347
00:19:58,680 --> 00:20:03,060
Inhale, four, three,

348
00:20:03,060 --> 00:20:05,471
two, one.

349
00:20:05,471 --> 00:20:06,720
Relax your jaw.

350
00:20:06,720 --> 00:20:10,920
Exhale, four, three,

351
00:20:10,920 --> 00:20:14,280
two, one.

352
00:20:14,280 --> 00:20:18,000
Inhale,
lots of love in, four,

353
00:20:18,000 --> 00:20:19,620
three,

354
00:20:19,620 --> 00:20:21,780
two, one.

355
00:20:21,780 --> 00:20:25,651
Exhale lots of love out,
four,

356
00:20:25,651 --> 00:20:27,400
three,

357
00:20:27,400 --> 00:20:30,540
two, one.

358
00:20:30,540 --> 00:20:34,560
Inhale, four, three,

359
00:20:34,560 --> 00:20:36,420
two, one.

360
00:20:36,420 --> 00:20:39,540
Final breath out
for four,

361
00:20:39,540 --> 00:20:41,220
three,

362
00:20:41,220 --> 00:20:42,960
two, one.

363
00:20:42,960 --> 00:20:47,160
Continue to breathe easy now,
just on your own.

364
00:20:49,800 --> 00:20:54,996
Taking a couple more
moments here to connect.

365
00:21:11,190 --> 00:21:13,680
Way to show up today.

366
00:21:13,680 --> 00:21:16,800
It's an honor to be here,
rooting for you.

367
00:21:16,800 --> 00:21:19,140
I'm in your corner.

368
00:21:19,140 --> 00:21:22,958
Thank you for sharing
this time and energy with me.

369
00:21:24,540 --> 00:21:26,130
We'll close the practice by

370
00:21:26,130 --> 00:21:28,975
taking one final
breath in together.

371
00:21:30,480 --> 00:21:32,280
And this time as you exhale,

372
00:21:32,280 --> 00:21:35,145
maybe let it go
out through the mouth.

373
00:21:38,040 --> 00:21:39,000
Great work.

374
00:21:39,840 --> 00:21:41,129
Namaste.

375
00:21:43,205 --> 00:21:47,486
(upbeat music)