Her Healthcare at Home
20 mins Prenatal Yoga for All Trimesters | Yoga for Pregnant Women (Follow Along)
Prenatal Yoga helps provide strength, stability and flexibility during pregnancy in a gentle form. In this video we will practice some easy yoga asanas that will prove useful throughout your pregnancy. And you can practice them in your first, second, and third trimesters!
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hi everyone this is party i'm a child birth educator and a prenatal yoga specialist and today we are going to do a short prenatal yoga practice that you can safely do in any of the trimesters this prenatal yoga routine will help you to get your body moving and get rid of any of the common aches and pains that are common during pregnancy before starting any new workout routine do take a clearance from your doctor that you're okay to do it if you have a couple of yoga blocks you can grab them if not that's perfectly fine so once you're ready let's hop onto the mat and get going [Music] let us start by coming into a standing position with feet hip distance apart and toes pointing forward let's spread the toes wide and distribute the weight evenly on all the four corners of the feet as you inhale extend both the arms up and stretch up looking straight forward feel a nice stretch along the sides of the body stay for a breath and come back we'll do this two more times inhale extend both the arms up keeping the spine long engaging the core pulling the navel in [Music] and as you exhale come down last time inhale extend up keep stretching up feeling a nice stretch and all your back and the sides of the body and come down now let's come into a wide legged stance to prepare for triangle pose point the right foot towards the right side and the left foot is pointing forward bring the arms to shoulder level [Music] as you inhale extend towards the right side and as you exhale bend towards the right to come into triangle pose if you're comfortable here you can look up towards the left thumb here you can also grab a yoga block place it in front of your right foot and keep the right hand on that and let's stay in triangle pose for three deep breaths keep the spine long keep breathing and keep the core engaged one more deep breath and slowly come up from here we are going to go into warrior two again bring both the arms at shoulder level take a deep breath in and as you exhale start bending the right knee to come to warrior two you can adjust the left foot back according to your comfort make sure the right knee is tacked over the right ankle let's stay here for three keep the spine long two keep the navel pulled in and one slowly push into the right foot and come back up let's repeat this for the other side you can place the block in front of the left foot now [Music] point the left foot towards the left side and the right foot forward bring the arms to shoulder level as you inhale extend towards the left side as you exhale place the left hand over the block to come into triangle pose if you don't have a yoga block you can just simply place the left hand on your shin and let's stay here for three two [Music] and one slowly bring the right hand down and come up and let's do the warrior two pose bring the arms to shoulder level inhale and as you exhale bend the left foot to come to warrior two or veer padrasana two let's stay for three keep breathing two keep the core engaged and one [Music] come back up and slowly bring the legs in you can shake out the legs if you need to next we are going to do a surya namaskar so let's come to the top of the mat you can place the yoga blocks in front of your feet bring the feet hip distance apart distribute the weight evenly on all the four corners of the feet elongate the spine engage the core and roll the shoulders back bring your hands to heart center and let's take a breath in and out here to prepare for surya namaskar very good now as you inhale extend both the arms up stretching the entire body up as you exhale start bending forward keeping the back long you can push your hips back and have a gentle bend in the knees bring the hands either on the yoga block or on the mat [Music] step the right foot back and bring the right knee onto the mat to come into low lunge look forward step the left foot back to come into a tabletop position as you inhale look up as you exhale curl down to cat pose feeling a nice stretch along the entire spine inhale come back to neutral curl the toes in widen the feet take a deep breath in and as you exhale push the hips up to come into downward facing dog make sure you have enough space between your legs for your belly and you can keep your heels raised take a breath in and out here extending the tailbone towards the ceiling and then slowly bring the knees down step the right leg forward outside the right hand and look forward in low lunge make sure that your knee and the thigh doesn't press against the belly step the left foot forward to come into a half squat look forward and as you inhale push into the legs and come all the way up exhale bring the hands to heart center very good that was half round of surya namaskar we'll do it on the other side now inhale extend both the arms up stretching up as you exhale start folding forward keeping the back long to come into half squat bring the hands to the yoga blocks or the mat step the left foot back to come into low lunge look forward step the right foot back to come into tabletop as you inhale extend up looking up exhale tuck the tailbone in curl the spine and look towards the navel inhale come back to center widen the feet take a deep breath in and as you exhale push the hips up to come into downward facing dog [Music] take a breath in and out here [Music] bring the knees down step the left foot forward on the outside of the left hand and look forward feeling a nice stretch in the right hip flexor step the right foot in to come into low squat as you inhale extend both the arms up exhale bring them to heart center take a breath in and out here [Music] very good and let's come down to the mat on our knees [Music] let's sit in bhajrasana with our knees wide as you inhale extend both the arms up and as you exhale start folding forward bringing the hands to the mat you can place a yoga block or a cushion in front of your forehead and place the forehead on that and let's just rest in child's pose for a few breaths keep breathing into the back of your chest and lower back make sure that your belly is not getting compressed so have enough space between your legs if you are in the last trimester you can also place some extra pillows to ensure that your belly has enough space [Music] once you find a comfortable position let's just take a few deep breaths here breathing into the back of the chest and the lower back [Music] [Music] slowly come up let's come down onto the mat extend the right leg forward and fold the left leg open towards the front and we'll do a nice side stretch now bring the right hand on the inside of the right knee or shin as you inhale extend the left arm up and as you exhale bend towards the right side looking up towards the ceiling breathe into the stretch on the left side of the body [Music] keep the right foot flexed feeling a nice stretch in the back of the right leg let's take two more deep breaths here and then slowly come down let's repeat it for the other side extend the left leg out and fold the right leg bring the left hand on the inside of the left shin inhale extend the right arm up exhale man towards the left opening up towards the right side looking up towards the ceiling and let's stay here so three two and one slowly come back let's bring both the feet together in front with the soles of the feet touching each other in butterfly legs or by the konasana elongate the spine and let's just do a few butterfly flaps here so let's just start flapping the knees up and down getting a nice stretch in the inner thighs and groin area and relax again inhale elongate the spine exhale bend slightly forward breathing into the stretch in your lower back here keep the spine long and come up now slowly turn to one side and let's come down all the way down to the mat and then turn onto your back fold your knees and bring the soles of the feet on the mat close to the hips bring the hands on either sides and we are going to do say to banda asana now so if you have a yoga block you can place the yoga block between your thighs if not that's perfectly fine [Music] take a deep breath in and as you exhale first push the navel into the mat to close the gap between the lower back and the mat again take a breath in and as you exhale start pushing the hips up to come into bridge pose let's stay here for a breath engaging the glutes keeping the core engaged and slowly come back down we are going to do this two more times inhale and as you exhale push the hips up keep pushing the knees close to each other and slowly come back down we'll do this last time inhale exhale bring the hips up this is great for strengthening the core and the back muscles which tend to become weak during pregnancy keep breathing and then slowly come down remove the yoga block slowly turn to one side and then taking support of your hands come up [Music] we are going to end with a short pranayam practice so you can sit on a cushion or a yoga block which helps in keeping the back straight let's come into a comfortable seated position ground your sit bones into your cushion or yoga block elongate the spine and we'll do nari shodhan so bring the left hand in chin mudra on the left knee [Music] bring the right hand to vishnu mudra by folding the index and the middle finger close the right nostril with the right thumb inhale from the left nostril [Music] block the left nostril with the ring finger open the right nostril and exhale from the right again inhale from the right [Music] switch fingers and exhale from the left so we are going to make the inhalations and exhalations equal let's start inhale left two three four switch exhale right two three four inhale right two three four switch exhale left two three four keep going on make sure your inhalations are equal to your exhalations there should be no sound as you inhale and exhale keep your focus only on your breath [Music] do [Music] [Music] [Music] last round [Music] slowly bring the right hand down and let's take a couple of normal breaths here we'll end with 3 ohm chance inhale [Music] [Music] [Music] [Music] he bring your hands to heart center and let's start rubbing the palms to create heat in the palms slowly bring your palms over your eyelids feel the healing heat of the palms through the eyelids [Music] slowly bring the hands down and open your eyes hope you enjoyed this practice do share it with other moms to be who might find it helpful i'll see you with a new video soon till then take care and bye [Music] you
#mins #Prenatal #Yoga #Trimesters #Yoga #Pregnant #Women #Follow
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Very refreshing, wonderful video
Wow im happy and very grateful to found you !❤ thanks a lot 😊much love 💚✨️✌️
Hello Bharti Maam,
Thanks for sharing such a beautiful video. However while performing lunges in the suryanamaskar flow, I experienced a slip off both while doing the lunges both the times. Could you suggest some easier steps?😊
So helpful & has covered almost everything required to stay fit during pregnancy.! Great guidance of asanas.! Thank you 🙏
Thanks ❤
Firstly congratulations on making the videos right on time. You know what I mean. Highly recommend to all during pregnancy ❤❤
Very helpful Yoga practice. Thank you❤
Could you make yoga video to treat thyroid in pregnancy..your videos are helpful. Thanks
This was awesome thank you so much!
👌👌👌👍👍👍