Boho Beautiful Yoga
25 Min Prenatal Yoga Workout | Gentle Full Body Class For A Healthy Pregnancy
This 25 Min prenatal yoga workout for full body & a healthy pregnancy is a part of our ‘Prenatal Bliss' program exclusively found on Boho Beautiful Official: https://www.bohobeautiful.tv
Try it for 7 days free!
In this gentle pre natal yoga workout class we will focus on stimulating your lower body, strengthening the oblique muscles, and engaging the pelvic floor to create a full body all trimester safe workout. Remember to listen to your body, breathe deeply, and avoid any movement or posture that doesn't feel right in this moment in your life.
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This video was shot at Nexus Yoga School in Nosara, Costa Rica:
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Class Song: Om Therapy
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#prenatal #prenatalyoga #prenatalfitness
Boho Beautiful is Juliana Spicoluk & Mark Spicoluk
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DISCLAIMER:
Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Boho Beautiful Ltd. nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.
[Music] hello friends welcome to our gentle strength and tone class [Music] today's practice is perfect for anybody no matter what trimester you are in so first second or third this is prenatal safe workout however even if you're not pregnant you can also do this practice whether you're recovering from an injury or maybe just looking for something a little bit more gentle to help you get back to your fitness goals so in regards to props we won't necessarily need anything today however if you do like a little bit more help with stability especially if you are in your second or third trimester i always recommend having a wall or a chair nearby so you can't hold onto for anything standing otherwise if you're ready to get started grab your mat and let's begin [Music] all right friends so to get started today we're going to start in a very easy gentle child's pose this is just going to give us the opportunity to reconnect with our bodies with our breath and kind of get ourselves ready to work tone and connect so open up your knees nice and wide so you have lots of space for your belly here and then walk your hands forward now you can either rest your forehead on the mat or maybe your cheek or maybe just look forward let's go ahead and close our eyes and just take a couple of deep breaths here if you are at the end of your third trimester and you're feeling like your belly is just getting a little too in the way you can always come on to your elbows like so and just give yourself a little bit more space now closing our eyes we're just focusing on that deep inhalation when you exhale allow yourself to relax into this posture allow yourself to let go of any external distractions bring yourself into this present moment and allow each breath throughout this practice today to bring you to that moment reminding you of where you are right now that all that matters is your own connection to your body to your breath into your baby inhale exhale let it go now at this time slowly we're going to roll ourselves up into all fours position and if your knees are super wide apart just bring them a little closer together so they're about hip width apart at this time shoulders above your wrist and let's just begin to make nice big circles with the body so adding lots of movement into the shoulders into your hips and you can make this as fun as you like so you could make the small the circle small or you can make this fluid and dance like moving your body i find especially in the third trimester we start to feel really tense and stiff especially in the back and the shoulders just because of the changes that our body is going through the extra weight that we're carrying at the front of our body so really give yourself permission to just let go of all the little kinks a little tension that you may feel good and then whenever you're ready just reverse the circle so make this feel good on your body you can add a little bit of head movement maybe close your eyes so you can kind of stay connected to your breath to your movement [Music] beautiful now coming back to neutral coming back to center let's start with our first strengthening exercise so i'd like you to do is extend your left leg out keep it there and then reach your right arm towards the front of your mat now again this is where you're going to check in with yourself maybe for some people you're at the very end of your third trimester and it's heavy and difficult for you to lift your leg then you're just gonna hold it here perhaps if you're ready and comfortable lift your back leg off the mat we're just gonna start by holding and finding that strength and awareness in the body so not only are we engaging our lower body our glutes we're also working through the shoulder and strengthening our core our transverse abdominals so hold it here for one more breath and then your next exhalation we're just gonna do little tiny baby pumps pump it up two three four five six seven eight nine ten more ten nine eight seven six five four three two hold it there continuing to move bend your right elbow bend your left knee to the side and then extend it forward like to call these spider-man reaches it's almost like you're crawling bring it in and extend for two inhale in and three now your goal is to try and keep your leg extended at the same height so don't let it drop five in six in seven two more after this eight breathe through it nine one more [Music] hold it ten at this time drop your right hand to the floor square out the shoulders and just give me a circle with the left leg out for a one two three four five six seven eight nine ten reverse the circle other direction ten nine so really feel this in the glute and the hamstring six and five four three two one hold it there don't drop extending through the body good now flex your back foot drop it down push back downward facing dog stretch it out let those heels sink as far as you're comfortable today let the chest open up and relax breathing in deeply into your nose letting it go slowly from here we come back to our knees and we're just going to repeat the same thing on the other side so starting with your right leg extending left arm reaching forward then if you're comfortable lift that right leg off the mat hold it here [Music] just breathe and focus on your breath start to really feel that engagement it's okay if you feel a little wobbly it's normal to lose our balance especially in this time of our pregnancy [Music] [Music] beautiful take one more inhale as you exhale let's do that pump with the arm and the leg for twenty two three four five six seven eight nine ten more ten nine eight seven six five four three two hold it here bend that left elbow into cactus bend your right knee to the side so engaging through the obliques and then press it open for one bend and two squeeze and three squeeze and four so now working a little bit deeper into our obliques as well as your lower body and your shoulder good last four three two one reach it forward drop your left hand to the mat and just circle that back knee for ten nine eight seven feel that engagement in the glute five four three two one reverse the circle other direction for ten nine eight seven six five four three two one hold it there flex the foot drop the foot push back downward dog beautiful holding this downward facing dog just again open yourself up breathing in deeply exhale it out at this time look to the front of your mat lift your heels bend your knees begin to walk your feet to the front of your mat now once you make it to the front make sure you're walking with your feet open it's going to feel a little funny at this point but don't worry what you look like open up your toes and then we're going to bend our knees and come into our melasana squat now if you're looking to continue to build that strength stability stay where you are use your elbows and push those knees apart to make this a little easier and i always want to give you guys those modifications especially through this journey use a block or any prop even a towel if you have one if you roll it up or bolster and you can sit over top and this does take a little bit of that pressure from the lower body which allows you to be able to go a little bit more into opening the hips [Music] and this is actually in many cultures known to be the perfect birthing position [Music] so as we prepare especially in our third trimester to that experience that's coming focusing on postures like this to open up our hips to really give us that power that confidence in our bodies is so important so stay here for two more breaths again if you want a little bit more of a challenge you can remove the blocks or support and just hold yourself up lengthening through the spine and then to come out hands down press and lift your hips up bring the toes in so the toes and the heels are parallel feet are nice and open relax your body into your wide forward fold and then slowly we roll up remember we transition at a slower pace at this time you don't want to make any jerky fast movements so slowly make your way up give yourself a second to just catch your breath to find your breath to find that center open your eyes make sure you don't feel dizzy or anything just give yourself that moment whatever you need beautiful relax the shoulders away from the ears inhale at this time release the arms and reach both arms up to the sky just give yourself a big nice lengthening stretch now we're going to focus a little bit deeper in strengthening our lower body so on your next exhalation i would like you to bend your knees into utkatasana chair extend all the way up lift your heels off the mat bring it down that counts as one so we come down reach tip your toes that's two chair open lift the heels four three keep it going down and up lift four down up lift five lift six seven you're almost there eight two more [Music] last one lift 10 now get low into that chair maybe this time hands come to your prayer position get as low as you can with your hips and just pump it for me pulse it up two three feel that strength that fire in the legs and six seven eight nine ten more ten nine eight seven six five four three two one reach it up extend your arms and see if you can lift the heels and just balancing here and again if your sense of balance is a little off at this time use a wall use a chair or any kind of support that you can just to give your body a little bit more help inhale find that center now exhale drop the heels palms together dive yourself down towards the mat inhale halfway lengthen just come up halfway when you're ready exhale bend your knees step back into your downward facing dog stretch it out beautiful slowly from here come on through into plank drop down to your knees and then i'd like you to open to your right side so onto your right knee onto your right hand left leg extends we reach it up good now from here all we're going to do is just dip the hip down bring it up lift the left leg and bring it back down to center so we dip lift open dip lift open so again we're working two different muscle groups here your obliques so the side body as well as our glutes and our abductors too so the thighs good keep it going and lift just give me two more lift one more lift now bring it down bring it back up so just readjust if you need to lift your left leg maybe hand to your hip from here we just do a little pulse two three four five six seven eight more eight seven six five four three two one reach the left arm forward reach reach reach reach drop it down drop your body this time you can relax the upper body by coming down all the way into a nice relaxed position rest your head in your hand and extend both legs out so we want to create a nice beautiful straight line top hand is in front to give you a little bit more balance you're gonna lift the top leg connect the two drop both legs down lift tap and lower lift tap lower so now again working through the obliques here through the lower body through the inner thighs as well and in pregnancy of course we're no longer working the rectus abdominal muscles the front sheath here due to many reasons of course because our growing belly the expansion and we want to avoid the separation of our abdominal muscles which is also known as diastas recti but what we can do is still work and we should work the transverse so the sheath across that goes all the way to your lower back as well as the obliques which is exactly what we're doing lift lower one more time now lift both legs up hold use the strength of your obliques open up the legs and just walk it forward back two three four five six seven eight nine ten just ten more ten nine eight breathe seven six five four three two one beautiful work you guys legs together drop it down all right just come on up we're just gonna do it one more time on the other side so take your time to switch again with our bellies begin to get bigger it's a little harder to move faster so don't worry if you need extra time to switch on over once you are ready come on over to your left hand left knee lift yourself up into that side plank position we're gonna dip we're gonna lift flex the right foot lift the leg lower that counts as one we dip we lift that's two dip up kick that's three keep it going if you need to slow down the movement slow it down also if you want to dip only halfway you don't need to bring the hip all the way down you can if that feels good but if that doesn't feel good maybe just come up halfway lift lower lift good work two more [Music] last one good now from here i like to just take a second and readjust my positioning then once you're ready lift and hold breathe find that center hand onto your hip and let's just do a little pulse two three four five six seven breathe it out and last five four three two one point reach that top arm forward reach reach reach reach and bring it down well done let's come on over to our left side and just finish off with our last couple of final exercises working through the obliques and the side body and our inner thighs so legs together extend them out top arm for balance comes forward so just be careful that you don't roll back onto your glute you want to try and stay on top of your hip of course with the belly you're going to play a little bit with the weight transfer exercise lift the top leg lift the bottom leg see if you can connect the toes and then just drop both legs to the floor lift connect and lower lift connect and lower lift touch lower now don't worry if you can't go too high with the legs it doesn't matter about the height just do your best what matters is that we begin to just engage a little bit through the obliques through the side body the core of our body that is still safe to work at this time of our pregnancy good up lower last three two one beautiful you guys know lift both legs and just see if you can hold hold hold hold hold stay square open the legs one foot back other foot forward and just walk on air two three four just little movements five six seven eight you got this just ten more and we're done ten nine eight last four two one and you're done great job you guys drop it down shake it out and just come on up gently to your seated position take your time here once you're up just come up into a cross-legged position i'm just gonna close it off with a couple of deep breaths sit in a comfortable position where both of your sit bones are grounded if you're feeling a little sore you're always welcome to follow up this class with a nice gentle prenatal yoga practice that focuses on your hips we have tons of them here as well so you can feel free to go and search for something that calls for you today but until then just find that center find that balance find that grounding let's place our hands over top of our belly or maybe just leave them on your knees whatever feels best let's take a deep breath in let it go reconnecting with your breath thanking yourself with your breath for this beautiful powerful practice that you did today whenever you're ready just bring the palms of your hands together and over to your heart and bow down to your heart thank yourself for your awesome class thank you so much for joining me today on the mat i hope you feel re-energized i hope you enjoyed this workout and i look forward to seeing you again namaste thank you [Music] you
#Min #Prenatal #Yoga #Workout #Gentle #Full #Body #Class #Healthy #Pregnancy
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Thank you for actually making me sweat a little bit!
Loved this session so much! I am a huge fan of yoga with Adriene and have never been able to find other yoga videos I liked. Now wanting some specific pregnancy yoga, I figured it will be very difficult. Yet here I found you, in my first trimester! This session was exactly the way I like my yoga and as you can tell, I am very picky 😂 it was a bit intense at times, but doable and served as the perfect challenge for me. Will be doing this one regularly! ❤️
Not gentle but a good challenge
Tried this for the first time today and I think I'll continue doing it until I agree that it's gentle.
There are a bunch of different kinds of pregnancy workouts, this is one where she does a ton of talking, a number of them will focus more on the actual exercise, I just figured it would be worth mentioning in case you were hoping to accomplish more with your workout
Hi, love the video is downward dog safe in pregnancy? I’ve seen mixed messages online xx
I was hoping something more like vinyasa, this video made me feel more like a workout than a yoga class😢
Im at 37w and have been doing this video throughout my whole pregnancy. I always wondered how it would go when i was at the end of pregnancy and i am proud to see that i am still able to hold the poses without mods —at least this week!
Thank you for your videos ❤
Im 27 weeks and this workout is just what i need. Actually i’m still doing your regular videos. Since other prenatal workouts are kinda slow and boring🤭 so i’ll keep doing your routines thank you 😊❤
Merci beaucoup ! I am 4 months pregnant and I was looking for adapted lessons during this journey. Yours are ideal and I really appreciate the pace and all the advice/explanation you give during the classes. Merci again and all the best to you
Wonderful workout but I struggle so much with my wrists doing my pregnancy so unfortunately cannot do this 😭
It was hard for me since I stopped exercising i couldn't do it but I love your combinations
Way too difficult. Not gentle at all.
Like my nice was cracking 😢, good for her she maust be doing this like 5 years
😂😂😂to hard the is not doing right thing
17 weeks. This was hard. But I powered through. 😤💪 thank you!!
You are just wonderful! every time I do yoga to you, I get so much positive energy from you just thorough the screen that I can not imagine how it would be to just being present at your classes. Thanks for all your great videos🥰🥰
This was phenomenal! I couldn’t find a yoga session good enough for me because all the others are way too simple and don’t really stretch your body fully. This really made me feel better and stronger!
I started my youga journey with you in 2020..since then i became much stronger and fitter…I never imagined however, I ever would tak your pregnancy class. I m in my firsth trimester, suffering from neusea, so this class was my first work out since last 6 weeks! I m shocked how challenging it was but very greatful for short yet energizing practice. I missed feeling like myself in the last 6 weeks 🙂
Многие упражнения делать не рекомендуется мои беременности. Например, на косые мышцы живота. Поэтому dislike за непрофессионализм
its amazing workout, but its not gentle, I am on my second trimester and this was pretty challenging
Going to attempt this but i am 27 weeks and haven’t worked out since the first trimester. But ready to start thinking about exercising.
That was great thank you❤
Okay, this was awesome and I saved it to come back to, HOWEVER, this should be called Strong, Pilates flow. It was not gentle nor yoga really. Great workout wish more stretches were involved during the workout but I understand it’s hard to fit it in in 25min.
Still coming back to this one and thank you for what you do!
26 weeks, and I'm dealing with some swelling and carpal tunnel in my hands so it's hard for me to put weight on my hands for very long. Would a good alternative move be to drop down to elbows for all the hands and knees positions?
This is for sure, not a gentle class. But you feel it 😊
Well gentle and you can do it after surgery don’t think so😮 you are out of breath 5 min in into this practice. Too much into a “gently workout for pregnant woman “
Fair warning, I would say while this might be “gentle” for someone who is fit and regularly active, it is very challenging if you’re coming out of a very rough first trimester of being sick and weak 🙋🏻♀️. I look forward to working my way up to this though! Need to be strong! Second video of this gorgeous mama’s that I’ve tried and it destroyed me to the point of nausea. I know it’s because I’m very weak though. So maybe I’ll start elsewhere and come back to this in a couple weeks! ❤ 💪🏼
She is so beautiful with her baby bump
<3 <3 <3 love this class! thank you so much! 🙂
Graceful and beautiful
I'm looking for the song of this workout on Spotify, because unfortunately I can't open the link provided. Can anyone help me?
Thanks for all the great videos, they have helped me so much over the years. I would love to listen to this song during labor to relax.
The Best part of my life ❤ been pregnant ❤❤
Although I totally love practicing this, I’ve a question. Whenever I do this workout and afterwards I feel tension in my perineum muscles, no matter in what trimester I am. Just want to make sure that’s ok and that’s just muscles working out and getting ready for giving birth to my baby. Please comment on this 🙏🏻 @bohobeautiful
First of all, everything is perfect about this video: you with your blue suit 😊, your voice, the background, the music and the workout. Today when my second trimester starts I found myself very confused what i can and what I cant do anymore during vinyasa. I workout everyday, vinyasa 3 times a week. And I am not sure that I will be able to follow my regular vinyasa sequence in the studio with all the modifications, so I need to learn to workout at home. Thank you, i already downloaded the video😊
at 12 weeks today is the first day i get to do some intentional movement for my body. thanks for the guided video! i had to slow down my movements in some parts and even give myself a break at times. my body is not the same as it was before the pregnancy. it's really fun to treat your body with extra care and gentleness.
Feel so good after this class! Exercises are strengthening and toning without any fast transitions or impact. Does anyone else have difficulty in the side lying positions at the end? My supporting hip hurts so bad from the pressure of the ground and i’ve tried padding and doubling up my yoga mat but that doesn’t seem to help. Any suggestions?
This was emotional for me💕 when this series first came out I’d been struggling with infertility for 3 years. I remember crying when it came out because I liked to try all the boho beautiful videos and I wanted to do this so badly but I couldn’t bring myself to face the pain of loss. But today, 3 years after that, I’m well into my 2nd trimester at 42 years old! We conceived naturally and this whole pregnancy has been a dream. My only symptom has been fatigue so I’m getting some energy back and getting back to the mat! So naturally this was the first video I did! I kept giggling to myself, nerding out thinking to myself, “it’s me! I’m pregnant!!!” 😂 Thanks for this beautiful challenging practice. I’m excited to get back to my yoga routine, However awkward my body feels 😅🙏🏻✨
looks advanced