Pregnancy and Postpartum TV
15-Minute Pregnancy Yoga | First, Second & Third Trimester Prenatal Yoga
Today we are doing a feel good 15-minute pregnancy yoga flow! It's safe for first trimester, second trimester and third trimester. Great to work out the pregnancy aches and pains and prepare for labor even when you are tired or short on time. I hope you feel amazing after this prenatal yoga class!
Guide to cope with pain in labor: https://landing.mailerlite.com/webforms/landing/h3j5n2
Pregnancy Meal Plan: https://landing.mailerlite.com/webforms/landing/w5v4m5
Pelvic Floor Guide For Birth Prep: https://landing.mailerlite.com/webforms/landing/n1q6t1
Pregnancy Yoga Cards: https://landing.mailerlite.com/webforms/landing/z7k4x9
Birth Position Printable: https://landing.mailerlite.com/webforms/landing/v3t6i9
You can also check out my 7-day pregnancy workout challenge: https://youtube.com/playlist?list=PLRuFBUMIEg8Ab60Ha7S8l_pvtJ5RyaIm1
Pregnancy Workout Playlist: https://youtube.com/playlist?list=PLRuFBUMIEg8AKiIJt_o3uk7234iif1TI8
My other pregnancy cardio walking workouts:
My other pregnancy pilates workouts:
Natural Birth Education Playlist:
How to avoid tearing during labor: https://youtu.be/aqLO5esBo0M
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Other pregnancy workouts you may enjoy:
Pregnancy Exercises For Easy Delivery: https://youtu.be/CRpfORhoi2A
Pregnancy Exercises Second Trimester: https://youtu.be/qJ3L-YztHog
15 Minute Pregnancy Workout: https://youtu.be/HB7rhqj9mn0
Pregnancy Cardio Workout: https://youtu.be/Aalbd7nco8I
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Check with your doctor before trying any of these strategies or before starting this or any new exercise routine. Only do the movements safe for you in your pregnancy. 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
https://landing.mailerlite.com/webforms/landing/q5m7q8
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 registered dietitian, certified pre & postnatal fitness instructor, and pregnancy & postpartum core exercise specialist. 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 find more energy!
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment, and share with your friends so I can make you more of the videos you enjoy!
Copyright P&P Health Inc. 2022. All rights reserved.
Music: Epidemic Sound
#pregnancyyoga #15minuteyoga #prenatalyoga
today we're doing a 15 minute prenatal yoga that is designed to get rid of your pregnancy aches and pains and make your entire pregnant body feel amazing it is safe for all trimesters i may look like i am pregnant i'm just wearing a belly for demonstration i do have three kids and i will continue to put out pregnancy yoga workouts and pilates every week if you like videos like these subscribe and the notification bell let's start in a comfortable seated position if you wanted to sit on a block or a pillow you can but you can also just find a comfortable spot on your mat let's bring our hands to our knees and move into some gentle chest circles going the other way [Music] good let's take some gentle and neck circles [Music] good we can come up to all fours let's engage our core pull in your baby we're going to move in to bird dog keeping our hips very stable so they're not rocking back and forth exhale [Music] lift inhale down switching sides moving with your own breath [Music] [Music] last one good let's come on up let's come in to a lunge here and shift our hips forward and tuck our tailbone under this is great for getting baby in a good position for birth releasing through your hips here [Music] pressing into your front foot shifting your weight back let's move to the other side [Music] [Music] one more breath here good pressing into your front foot shifting our weight back let's come up to our knees we can bring one foot out to the side let's reach up and over finding a nice stretch here good exhale coming up we can move to the other side [Music] ballooning out through your side body and ribs [Music] [Music] exhale coming up we're going to move into a modified side plank here so we can place one hand down on the ground shift your hips lower down we want to make sure that our body is in a straight line point one foot out let's swing our arm up palm rotates around as if it's reaching behind you you can pull in your baby and then if you wanted to lift that leg peeking underneath your arm breathe here releasing down we can move it back to the other side [Music] finding your nice line here sweeping your palm behind lift engaging your core pulling your baby in good releasing down we can come back to our knees stepping up let's take our feet apart for trikonasana back foot is pigeon toed in taking our arms out reaching it towards the side tilting stacking your shoulders over top of your front leg pulling your baby in breathing here activating your legs [Music] exhale coming up we can widen our stance slightly make our back foot perpendicular lowering into warrior two [Music] inhale straightening your front leg let's take our toes out moving in to goddess stretching through your groin here knees are pushing out exhale squeezing your legs come up we'll take chicken asana on the other side spreading your toes weight evenly between the three corners of each foot [Music] exhale coming up moving into warrior two shoulders are relaxed down your back on your next inhale pressing into your front foot let's come up we can step our feet together let's take our right foot up you can either take it to your calf or all the way to your thigh for tree pose spreading your toes [Music] baby pulled in releasing your hands up finding something steady to focus on slowly moving out let's switch to the other side [Music] steady breaths expanding through your side and back ribs as you inhale in [Music] slowly releasing it place that foot on the ground let's move in to yogi's squat and take our feet a little bit wider than hip distance apart if it helps you can also go down on a wall and then just lower it down to the ground if your heels pop off that is okay once you're here you can shift where you are press your elbows in to your knees sitting tall let's take a few breaths here [Music] we can release out of our yogi squat you can either stand up again or place your hands forward let's find our way to janos asana we can extend one leg out flex your front foot making sure our sternum is lined up over our front leg let's inhale up and slightly hinge at the hips front leg is activated beautiful coming up let's take our hands behind and you can either clasp your elbows or your fingers we can reach our hands away from our body and keeping our ribs pulled in take a slight chest opener here [Music] beautiful bringing your hands back in release switching to the other side inhale your arms up hinge reach as if a string is pulling the top of your head towards the ceiling beautiful release your hands down opening up through your chest release let's bring both feet in for badakanasana you can let your knees flop out if you want to give yourself a foot massage you can you can stay sitting or lean forward releasing through your hips inhale coming up we'll move in to shavasana so if you wanted to grab a pillow or bolster for between your knees and under your head you can [Music] placing your hand on your belly sending your baby some love let's take a big inhale in and let it out one more time letting your body fully relax on the ground [Music] [Music] you can continue to rest here or finish up with me making a gentle stretch and using your arm to safely push yourself back to a seated position i will read the pregnancy yoga card for the day [Music] i am surrounded by love and support and i know pregnancy can feel hard and for some people it can feel quite lonely however your baby loves you so much and i want to send you so much love and support and i know that you're taking time to do yoga today and you are just so strong and i'm so excited for you so namaste to you and namaste to the babies thank you so much for joining me today if you enjoyed today's class make sure you subscribe hit the notification bell and share this out with another pregnant one friend that you love if you are preparing for birth you can also go grab my ebook on how to reduce and cope with pain during labor and i will also link to my natural birth preparation playlist right there
#15Minute #Pregnancy #Yoga #Trimester #Prenatal #Yoga
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What is all this yoga terminology lol? Pulling the baby in? How to I spread my weight evenly over the three areas of my foot? I’m totally new to yoga and so much of this is hard to understand
I love this channel.
Can I do these yoga I have pcos and I am in the 1st trimester of pregnancy
thank you for all your precious sessions helping me through pregnancy <3
Ma'am can i start prenatal yoga in third trimester as i am 28 week pragnant and my second question is that which time is best for this prenatal yoga?
I love this 15 minute session. Helps my body feel better but I also do it to hear your message at the end. I cry every time! Having a hard time coping with my pregnancy and sometimes I just want to hear your words of encouragement. Thank you!
Thank you!❤
THANK YOU GREAT CLASS
Thank you so much for your wonderful workout and your so kind words at the end dear Jessica – you really help me a lot! All the best for you and your family from Germany! 🙂
This made me cry 😭
Thank you for the wonderful video! This is my first time doing pregnancy yoga and I found it very relaxing and peaceful. I modified some of poses as I'm in my third trimester but overall, I really enjoyed it! I will be continuing these workouts until I give birth 😊 Also loved the pregnancy card at the end ❤
Great job!
This is my second pregnancy. I didn’t do yoga during my first. But this was my first time doing so and the relief I felt in my body was so good! Thank you so much. 🤍
Wonderful teacher and class ❤
Thank you 😊
Thank you for a fantastic arm and back workout, I’m 17 weeks pregnant, this was exactly the arm workout I was looking for.
Anybody else knees hurt during the stretch?😂
This felt so good for a quick break
I loved using your videos with my first pregnancy so much that I have started doing them again for my second! I could have sworn you had a playlist/chart for the different trimester yoga’s but am only seeing workout playlists. Do you still have those?
Thankyou ♥️
Gorgeous thank you x
I am 2 weeks away from my 3rd trimester after having a miscarriage about a year back.
My anxiety disorder and pain daily constantly has been BAD.
I will try this. Hope this helps
Hi Jessica! I can't believe I'm watching your prenatal video now. Just a few months ago, back in April 2024, I was doing your fertility yoga, and after a couple of months, I finally got pregnant! It’s been almost 6 years of trying, and I really wish I had found you sooner. I’ll keep following your videos all the way through my third trimester. Keep up the amazing work on your channel! Wishing you and your family all the best.
Loved this one, thank you! Really nice quick stretch.
Thank you so much for this video. I used to work out all the time before pregnancy. I think I was able to lift weights about 4 times before the nausea set in and I pretty much haven’t done anything since then. I went on walks over the weekend but I was tired and emotional after work and couldn’t handle a walk. Put on this video and I feel so much better. It feels good to engage muscles that haven’t been worked in a while, and also to stretch and nurture myself 💜
Thank you angel ♥️
i did these videos during my first pregnancy and i’m back again for my second. these are so nostalgic for me and bring me so much peace 💜
Thank you for this uplifting yoga session, … I've been on and off doing yoga for quite a while let alone doing my first pregnancy yoga. Now that I'm 24 weeks pregnant you gave me the spirit and strength to become one with my child and i cant wait to continue this journey 💪🏽
I'm giving birth while doing this yoga, what should I do?
I love your videos! Thank you so much!
🙏🏻🙏🏻🙏🏻 I see you all moms to be! Hope everything goes very well! Lots of love to you all! ♥️♥️♥️
First baby, 12 weeks with high blood pressure hoping the added activity helps
баярлалаа 3 өдөр Дагаж хийлээ. ❤❤❤
баярлалаа 2 өдөр хийлээ.❤🎉
баярлалаа❤❤🎉🎉🎉. Жирэмсний анхны иог байлаа.
Very helpful information Thanks for sharing with us .God bless 🙌 you
That triangle pose felt amazing ❤