- Hello and welcome
to Yoga With Adriene.

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

prenatal yoga practice
that's safe for all trimesters.

So hop into something comfy.

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

bring it to class
but no worries if not.

Let's get started.

(upbeat music)

Alright, let's begin
in a comfortable seat.

Come on down to the ground,

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

if that feels good
in your body today.

I'm sitting up on a block.

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

Folded up blanket.
Folded up towel.

And we'll just
begin nice and easy,

you can draw the
hands to your belly.

And close your eyes.

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

Gently start to
deepen your breath.

Inhaling lots of love in.

And exhaling lots of love out.

Inhaling lots of love in.

And exhaling lots of love out.

And a couple more
times on your own,

sending that
loving breath down.

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

Send love to baby.

Nice, smooth, even breaths.

Good, and then gently
bat the eyelashes open.

You can continue to breathe

nice and easy in
whatever way feels good,

so it doesn't
have to be too forced.

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

So you can keep 
your hands on belly

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

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

One ear over 
one shoulder and then

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

Move nice and slow here and try

to keep your shoulders
actually relaxing down.

So only the head is moving here.

Finding that stretch.

And then slowly drop
the chin to the chest here.

Draw the
shoulder blades together.

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

to support your
low back here as you

drop the chin to the
chest and breathe.

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

So slow and steady
wins the race here,

drawing circles with the nose.

Working out any
kinks in the neck.

And then reverse the circle.

Nice and then bring
the head back to center.

Reach behind,
interlace the fingertips

and open up the chest.

So there are a
couple options here.

You can
interlace the fingertips,

open up the chest.

If that's not great for you,

you can bring the fingertips
to the earth behind you

like so.

Or if it's available,

you can clasp opposite elbow

with opposite hand
and open up this way.

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

And if you want to find 
some more neck movement

here connecting the two,

that could feel nice as well.

Breathe.

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

And then we'll
slowly release that.

You're gonna come
forward onto all fours.

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

you had it or
whatever prop you brought,

you can just put it to the

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

Spread the fingertips wide,

press into the
tops of the feet.

Inhale, drop the belly,

look forward,
open up through the chest.

And then exhale,
hug the belly up and in.

Round through the
spine gently for a Cat.

Inhale, drop the belly,

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

And nice and easy,

rounding through the spine.

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

Focus on hugging the belly up

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

Then you're gonna
curl your toes under,

walk the palms forward
just a couple of inches,

and then nice and slow with

that connection of
hugging the belly to spine,

we're gonna lift up
to Downward Facing Dog.

Breathe deep here.

Support the 
low back by just connecting

with center.

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

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

Take your time, take your time.

If you have that prop there,

you can bring your
hands to that prop.

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

Feet are a little bit
wider than hip width apart,

toes those pointing forward.

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

And then if it feels alright

in your body today
allow the weight of the head

to release.

And you might even
shake the head a little yes

and a little no.

Breathe.

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

We'll slowly bring
the hands to the waist.

Support the low back by 
bending the knees generously

and we'll rise up 
slowly to stand.

When you get there,

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

you can release them
gently at your sides.

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

Think about lifting up
through the front body,

so lifting the sternum.

And think about grounding

through the back body 
as you breathe here.

Mountain Pose.

Draw energy up from
the arches of the feet.

Just finding your center,
relearning center,

being present
with today's center.

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

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

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

by swinging the arms
a little side to side.

Feet are really wide here.

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

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

Just creating a softness.

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

(blows through lips)

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

so now your heels are right
underneath your hip points.

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

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

split stance here
with the left heel down.

Good, inhale in.

Exhale, bend your front knee

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

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

Front knee's bent.

You can make any little
adjustments as you need.

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

just bring the hands 
right back down

to the waistline 
or to the belly.

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

Really reaching
that left heel back,

engaging through
the left inner thigh.

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

You should be able to
see your right big toe.

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

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

allow this internal
rotation of the back hip here,

just a bit guiding forward.

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

so if the arms 
are up and overhead,

you're gonna
open out left to right.

You might widen
your stance here

but otherwise you
can just keep it short.

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

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

breathing deep.

Then keep the
legs where they are,

we're gonna send it into a

Reverse Warrior
with the front knee bent.

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

the sky while the
front knee stays bent.

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

reaching the right fingertips
all the way back behind you.

Stay strong in
that left inner thigh.

Nice, then we're gonna slowly

bring it all the
way back to Warrior I.

Back toes turn in.

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

press into the power 
of that right heel

and then bring
it all the way back together,

feet right underneath the hips.

Excellent, 
release the arms to the waist,

and then let's 
shift to the other side.

So you're gonna
step the right foot back,

split stance to start.

Just find the power of the legs,

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

And reach the arms all
the way up and overhead.

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

Adjust your stance as needed.

Breathe, relax the shoulders.

Virabhadrasana I.

So again, find the 
power of the back leg here

in this Warrior sequence.

Press into the outer
edge of the back foot,

engage the right inner thigh.

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

And then we'll open up,
Warrior II.

Pressing into both heels,
lengthening through the crown.

Breathe. Sink deep
into that front knee.

And then we're gonna reverse it.

Keep the front knee bent.

Keep the right
inner thigh active.

Find length in the side body,

length through
the crown of the head.

Reach back maybe.

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

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

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

dig into that left heel to slide

or step the left foot back up.

Inhale in to
straighten both legs,

and exhale,
fingertips at your side.

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

Knuckles are
gonna go down and away.

Widen your stance
if you need to here,

as we open up
through the chest, the pecs.

Finding any soft movement
in the neck that feels good.

Then inhale in.

Exhale, bend your knees,
release your grip,

fingertips go
down and forward now

for a wide-legged Chair Pose.

Gently hug the belly in to

lengthen the tailbone
and low back just a bit.

Good, and then slowly release.

Come back into
your Forward Fold.

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

Bring your hands to the prop,

or maybe fingertips to the mat,
and release.

Breathe in.

And breathe out.

Now from here,

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

are now a little bit
wider than hip width apart.

You're gonna take your 
right hand to the center

of your mat or the 
center of your prop and

inhale as if you were
pulling a bow and arrow,

slight bend in the knees,

you're gonna open up
through the chest here,

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

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

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

So strengthening the back,
breathe in.

And then breathe out,

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

Keep the crown of
the head extended here.

Soft bend in the knees.

Lovely.

Now slowly bring
it back to center.

Keep the heels where they are.

You're gonna turn the toes out.

If you have a prop,

you're gonna slide it behind
you to become a little seat.

If you don't, you're
going to use your fingertips.

And as we all 
slowly bend our knees

to come into this yogic squat.

We might come
to sit on our prop.

We might come to hover with the

palms together elbows
pressing into the knees.

And if this is
not in our body today,

we might just
start to come to a seat.

So if you're hovering
above a prop or without a prop,

squeeze your legs
into your elbows

and press your
elbows into your legs.

You can do this
on the prop as well.

Actually, everyone engaging
the inner thighs just a bit.

And then find your breath.

Gently lift up
from the pelvic floor,

find length on an inhale.

On an exhale, slowly release.
To come out of the pose,

you're gonna take one
hand back then the other.

If you're on a prop,

you'll just lift the hips up 
and come off of it like so.

We'll take the prop to the side.

And we're gonna scoot back and
come back onto all fours here.

Benji has taken up
some nice real estate here.

So come back to all fours.

Widen the knees
as wide as your mat.

Excuse me, buddy.

And we're gonna 
send the hips back

for an
Extended Child's Pose.

You get to choose whether you
want to curl the toes under

or release them to the earth,

so, sorry buddy,
choose what feels good here.

And then melt your heart.

Rest your forehead on
the mat or on your block.

And breathe.

Inhale, lots of love in.

Exhale, lots of love out.

Inhale to rise back up.

If you have a prop there,
move it out of the way.

You're gonna inhale,

reach your right fingertips
all the way up towards the sky.

Keep the hips facing down.

So just the chest is opening up.

Exhale, thread the needle.

Some love for the upper
back body coming in hot.

Rest your head on the earth,

right ear to the
earth and breathe.

You can start to soften your
gaze or close your eyes here.

And then slowly
press into the left palm,

Press into the tops of the
feet to come back to center,

and we'll switch.

Opening up through the left wing
this time as you breathe in.

And threading the
needle as you breathe out.

Hi, buddy.

Inhale lots of love in.

Exhale lots of love out.

Slowly begin to unravel.

You have an option here.

We can come back to
a seated meditation,

so you can come 
to sit on your blanket

or your block or we
can come to rest on our side

using the blanket
or block as a pillow.

Maybe you have another blanket

or a bolster you'd like
to bring into the picture.

Just gonna come to
either rest on one side,

maybe bringing a pillow or
bolster in between the legs.

Benji. (laughs)
Thank you, buddy.

So we're in a comfortable seat

and we're coming
to rest on one side.

Come into a final resting
pose that feels good for you.

So it may not be one of these.

And we're just gonna come into
a little bit of breathwork here.

So you can close your eyes,
relax your shoulders.

If you're seated, maybe
you bring both hands to belly.

If you're lying down,
maybe you bring one hand.

And we're gonna
inhale for a four count.

And then we're gonna
exhale for a four count.

So a nice even breath
and I'll count us out.

So here we go.

Slow inhale for 
four, three,

two, one.

Exhale, 
four, three,

two, one.

Relax your body.

Inhale for four, three,

two, one.

Exhale for four,

three,

two, one.

Soften the skin of the face.

Inhale, four, three,

two, one.

Relax your jaw.

Exhale, four, three,

two, one.

Inhale,
lots of love in, four,

three,

two, one.

Exhale lots of love out,
four,

three,

two, one.

Inhale, four, three,

two, one.

Final breath out
for four,

three,

two, one.

Continue to breathe easy now,
just on your own.

Taking a couple more
moments here to connect.

Way to show up today.

It's an honor to be here,
rooting for you.

I'm in your corner.

Thank you for sharing
this time and energy with me.

We'll close the practice by

taking one final
breath in together.

And this time as you exhale,

maybe let it go
out through the mouth.

Great work.

Namaste.

(upbeat music)