Pregnancy and Postpartum TV
12-Minute Prenatal Yoga Flow (1st Trimester, 2nd Trimester, 3rd Trimester)
Full-body 12-minute prenatal yoga. Labor prep and target all areas of the body during pregnancy.
How to cope with pain in natural labor: http://bit.ly/31MnU5Q
Pelvic Floor Guide For Birth Prep: https://bit.ly/2NI407r
Pregnancy Meal Plan: https://bit.ly/3g7tmrS
Pregnancy Yoga Cards: https://www.pregnancyandchildhoodnutrition.com/yoga-cards
Weight loss course: http://bit.ly/2mjlsF5
Postpartum Monthly Workout Plan: https://bit.ly/2zZxQkI
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*Check with your doctor before starting this or any exercise routine. Don't do anything that feels unsafe. If you are in pain see a doctor, physiotherapist or chiropractor for individual treatment. You are responsible for your own safety. Full disclaimer at the bottom.
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More Freebies:
GESTATIONAL DIABETES MEAL PLAN BY A DIETITIAN
www.fitaftergd.com/meal-plan
FREE WEIGHT MANAGEMENT COURSE WITH REGISTERED DIETITIAN AND CERTIFIED DIABETES AND BARIATRIC EDUCATOR: http://bit.ly/2mjlsF5
—- “THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP”
https://www.pregnancyandchildhoodnutrition.com/diastasis-recti
—- “THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT” with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
https://www.pregnancyandchildhoodnutrition.com/weightloss
—- “HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY”
https://www.pregnancyandchildhoodnutrition.com/milksupply
Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Jessica Pumple is a certified bariatric and diabetes educator, registered dietitian and pre & postnatal fitness instructor. She helps pregnant women stay fit, have healthy babies and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight.
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Music: Epidemic Music
#prenatalyoga #pregnancystretches #pregnancyyoga
our bellies you can connect with your baby take a couple of deep breaths here [Music] beautiful we can tip our head to one side stretch the side of our neck it feels good you can pull down slightly with your hand on your skin switching sides taking any neck rolls that feel good [Music] let's come at two hands and knees and here you can either do pelvic tilts or cat and cow or hip circles whatever feels good to you pulling your baby into your spine not just letting your belly flop out it's going to protect your core [Music] good let's tuck our toes press into downward dog again lift one heel up at a time pressing the other heel down [Music] let's reach both heels towards the floor take a couple of deep breaths here engaging your core pulling your baby in towards your spine let's take tiny steps all the way forward you can keep your feet wider apart to make room for your belly and when your feet are up towards your hands we'll roll up one vertebra at a time inhale up looking up at your thumbs and hands to namaste let's open up for triangle pose hips are facing towards the front back foot is pigeon toed in reaching towards the side of the room and letting one hand fall in front of your shin other hand reaching up slight tuck in your chin for lots of length in the back of your neck [Music] engaging your core inhale coming up we'll widen our stance make our back foot perpendicular bending our front knee for warrior two steady breaths shoulders are relaxed down your back let's tip back for peaceful warrior good we can turn our hips to the side we'll take a lunge but tuck our tailbone under for a nice stretch through our hip flexor hands up beautiful one more breath here [Music] let's straighten our front leg we'll move through goddess pose and then turn for triangle on the other side reaching towards the side moving into triangle [Music] [Music] so inhale coming up bending for warrior two [Music] soft gaze out over your middle finger [Music] good getting back for peaceful warrior inhale up we'll turn to the side for a lunge tucking our tailbone under legs are strong [Music] good straightening our front knee we'll come to the center and we'll make our way down to a seated position let's move our feet out and we'll take our hands behind us and press up into reverse tabletop engaging your glutes and lifting up feeling a stretch through the front of your shoulders [Music] release down we'll move in to figure four stretch here this is great to help relieve any pain from sciatica or help prevent sciatica will cross one ankle over top and then you can walk in your knee alternatively you can do pigeon pose if you enjoy pigeon finding length in your spine you can also center one hand behind you and then press on your knee gently for a deeper stretch good then we'll switch sides steady even breaths good moving out of the pose we'll come to wide-legged forward fold in a seated position if you're finding this difficult you can also sit on top of a pillow to create a little bit more space for your baby especially if you're in third trimester giving yourselves a little bit of a boost sitting up tall and you can either stretch forward by walking your hands or if it feels good you can move back and forth if you stretch up and over this can create space if you're having some rib pain good we'll come into a yogi squat here which is great for birth preparation so you can find your way into a yogi squat here if your heels don't touch the ground you can roll your mat up underneath we'll place our hands together elbows pressing into the knees we'll take a couple of breaths here you can close your eyes [Music] good rocking back and forth a couple of times before we come out good let's move in to shavasana here we can get down safely on our side if you wanted to grab a pillow or between your knees or underneath your head you can do that [Music] you can place your hand on your belly send your baby some love relax all your muscles especially the muscles of your face and your jaw letting any tension go [Music] [Music] [Music] if you have more time or you feel like it you can stay here in shavasana otherwise you can finish up with me stretching your fingers and toes in opposite direction opening your eyes circling your wrists and ankles and coming back up to a seated position namaste to you and namaste to the babies thank you for joining me for that practice today before we finish up i'm going to read the yoga card for the day and the yoga card is my pregnant body is beautiful and strong you
#12Minute #Prenatal #Yoga #Flow #1st #Trimester #2nd #Trimester #3rd #Trimester
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Thank you so much for your work. I appreciate the classes. Just one thing is VERY IMPORTANT to mention. DOWNWARD FACING DOG IS NOT A SAFE POSTURE DURING PREGNANCY. It compresses the baby and it must be avoided. You need to modify in table top posture.
Like the poses but a bit too fast paced for me ✨🙌🏼
I feel so relaxed when I'm doing these stretches.Very peaceful and I like the way you say namaste at the end❤
love it, just an ad in the MIDDLE of a yoga video is not it…
Love this video – thank you so much!
I am 12 weeks and a few days with my first baby and this was amazing! I normally do CrossFit but have been so sick the last 8 weeks that I couldn’t even do the warm up.. this is so nice to do instead. Hopefully the second trimester will treat me better .. but I will keep doing these workouts! I love this! I also cried at the end 🙃😅 yay for hormones! Lol
Instant relief from my back pain! Thank you! Love these videos.
Perfection.
Am I the only one getting ads during the routine? :S
Ugh, thank you so much.. this helped my screaming back pain.. i feel so much lighter.. i mean, my son definitely didnt like a lot of those poses as i folded, cause i felt him moving around to adjuat way too often but i feel ao much better, when he's done kicking me he'll go back to sleep.. lol
After suffering previous losses and failed IVF attempts, I was feeling very anxious throughout my pregnancy. I did this yoga many evenings before bed from 1st to 3rd trimester and it helped me relax and sleep. Being a short video encouraged me to follow it regularly. Many thanks for creating it. At 44, I now have a healthy baby and still, sometimes, get chance to do these stretches x
I loved it! Thank you so much for your videos!❤
This yoga felt so good on my pregnant body. Thank you so much! 🤍
Always be my favorite go-to workout ✨ now at 31weeks 💖
This was so comfy! I've done yoga and pilates for a good few years now but as this is my first pregnancy (just coming into 2nd trimester) I hadn't a clue how to modify for my growing belly – and the side shavasana surprised me, and I had a little aha-moment as it totally makes sense to not lie on our backs, especially later on😁 I'll definitely keep watching your pregnancy yoga videos, thank you for sharing them!❤
I think next time I will set 0,75 speed to enjoy every pose a little longer.
Thank you for this practice.
Starting second trimester, with doctors ok to my yoga practice.
I am so thankful!
Do you know if this flow is safe to do with a subchorionic haematoma?? Or if any of your other yoga or pilates videos are?
I've been on bed rest for 7 weeks and I'm going crazy, have just been given the ok for 'light exercise' from my Dr. However, they said nothing strenuous and no core so I'm unsure whether this is ok and I'm terrified to do the wrong thing…
Thank you for not talking excessively throughout the video, your yoga sessions are more relaxing and chill!❤
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Your yoga videos are so amazingly helpful for the hip and lower back pain that I've had in my pregnancy. Thank you!!
35 weeks and did this, thank you for the sweet short class! love it !
Thank you for this class. Was great for beginner
such an amazing lesson)
Thank you so much. This was great! 12 minutes is better than not doing yoga at all. It got in all of my favorite asanas. I feel longer and calmer now. I'm totally saving this for days when I'm super rushed, so that at least I end up doing something. Thanks again. Just subscribed.
This was so good. Paired with my 20-min walk, I can easily get my recommended 30 mins of workout done!
Thank you a lot ❤
❤ love to u
I wonder how many months is the girl in the video
So grateful for these videos! I am 24 weeks today and so happy to use yoga to relieve my aches and pains and stretch my body.
Thanks for these videos, so helpful during pregnancy and associated body pains 🤍🤍🤍
6:30
33 weeks and loving your videos because they encourage me to move my body when everything feels sore and stiff. Thank you!
Love this for my 2nd trimester! Great pace💜 namaste
Guys I just found out I’m pregnant. Im so nervous! 😭😭