Pregnancy and Postpartum TV
BEST Pregnancy Yoga to Fix PREGNANCY SCIATICA and BACK PAIN (25-Min Prenatal Yoga)
Welcome to Day 2 of the Pregnancy Yoga Challenge (GLOW UP)! Today's pregnancy yoga is all about relieving and preventing pregnancy sciatica and back pain. It will also help your entire body feel amazing!
Link to the rest of the 5-day pregnancy yoga challenge: Here is the link to the rest of the playlist: https://www.youtube.com/playlist?list=PLRuFBUMIEg8AulEeaVtdRiR33KxcWk2sr
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Guide to cope with pain in labor: https://www.pregnancyandpostpartumtv.com/pregnancy
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Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). 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 feel energized after pregnancy!
Disclaimer: This is general pregnancy fitness only. Please check with your doctor or health care provider to see if this video is safe for you. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section).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.
Copyright P&P Health Inc. 2024. All rights reserved.
#pregnancyyoga #pregnancy #prenatalyoga
today we're doing a pregnancy yoga class to fix and prevent sciatica and low back pain of course it will help your whole body feel good as well the sciatic nerve is the longest nerve in your body and often during pregnancy it can get pinched causing pain from your lower back radiating down the back of your leg it can also cause numbness or tingling we will be doing some stretches to take the pressure off the sciatic nerve as well as exercises to help stabilize the pelvis if you're doing this yoga class when it is first published I am live in the comments so feel free to come and say hi or ask any questions if you find when you sit right on your mat your lower back rounds out you can sit on a block or a blanket or a pillow or come down to the mat let's start with some gentle rib circles we can move our ribs around let's go the other way good sitting up tall again on an exhale pull your B baby in let's round out in a seated cat pose tucking your chin and then inhale slight Arch looking up exhale rounding out inhale Ripple your spine look looking up good let's look side to side now we can look up and down sitting up tall let's place our hands in front of us we can turn our fingers in and then leaning with our elbows let's just slightly Lean Forward not too deeply here you can take any movement that feels good good let's come up and we can take our legs apart let's give oursel a little bit of a boost here and we can reach over to the right keeping your feet flexed exhale pull your baby in coming up other side moving back and forth Let's cross our legs the other way ground through your sit bones and then gently Lean Forward good coming back up we can move to all fours let's find a neutral spine here and you can pull your baby in slightly tuck your pelvis so you're not dumping through your lower back and we'll start some hip circles can make them as big as feels good let's go the other way good coming back to to all fours let's lift opposite arm and leg we can hold here [Music] breathe on your next exhale pull your baby in we're going to tap down lifting back up again exhale tap lift with each exhale you can tap down extend feel energy coming out of your toes and your fingers releasing down we can switch to the other [Music] side exhale pull your baby in tapping down last one extend good releasing down let's circle out our knee circling out out our hip we can lift to the side back and down let's go the other way not letting your hips Rock back and forth at all good let's switch to the other side bring your knee out to the side back and down go in the other direction coming down good let's sit back and stretch out through our glute you can walk your hands [Music] forward we can come back through all fours shifting to the other side good gently releasing let's take a quick sip of water let's find our way up to a standing position we can turn our hips to the right we'll step into a high lunge squaring our hips right to the side you may need your left hip to move back slightly raising our hands up let's come up onto the ball of our back foot and then reach our heel down for a nice calf stretch we can raise it up and down a few [Music] times good now just releasing your heel down taking a couple of breaths here shoulders roll down your back we can straighten our front leg and step our back foot slightly in raise opposite arm as foot is forward and then with length in our spine let's hinge at our hips Reaching Forward good and exhale coming up and then we'll reach forward again being careful not to overstretch in pregnancy just a gentle stretch if you need a little micro Bend in your front knee feel free to bend coming up reaching one more time good easing up let's turn to face the front goddess pose knees press out toward the side and even toward the back of the room behind you opening up through your chest Breathe Here good inhale come up let's turn to face our left now ensuring that our feet are on railroad tracks not one behind the other we can come into our high lunge releasing your heel down and up in the back now staying steady steady breaths bringing our back foot forward coming into pyramid squaring your hips again opposite arm comes up Reaching Forward pulling your baby in coming up and moving with your breath coming up one last time we can turn towards the front stepping our feet together you can find your balance on your left foot and we'll bring our right knee up and grab onto our knee open up to the side keeping your hips pointed towards the front if it's available you can take your left arm out to the side gazing past your hand beautiful bringing your hand back in knee forward we can switch to the other side opening up and option to put your right hand out if your hand is out bringing it back in again bring your knee to the front releasing down so I have two different options here we can move from all fours into downward dog or if downward dog doesn't feel good you can find a wall or a chair and move into an L stretch with the wall or a chair if you're moving into downward dog let's tuck our toes lifting our hips into the air and we can move our hips back and forth so if you are facing the left hand side of your room you're going to take your foot farthest away from your screen you can Center the other foot and then between your first and second toe place it on the back of your heel for a nice stretch gently release you can let that leg float up behind and then we'll come into all fours and you can bring your back leg again moving into pigeon pose or if you're on a chair for modification you can do figure four on a chair or on the floor you can also place a blanket or a block underneath your hip here let's sit up tall and then if it feels good you can lower your body forward when you're ready placing your hands on the ground you can press yourself back up and let's come out of our stretch a little bit and we can turn towards the front for a side Janu shasana let's reach up and over if it's available to you you can take your bottom hand off reaching towards the top corner of the room on your next exhale pull your baby in coming up we can bring our feet to bakasana letting your knees flop open again you can sit on a pillow or block here and let's slightly hinge forward releasing through your pelvic floor and your hips inhale coming up let's bring both legs out in front for staff pose and then you can take your left leg up and then we're going to move it out to the side so that you can bring your knee down for internal rotation so let's bring your knee down good both feet are flexed and let's bring it up again we can turn around behind us for a gentle stretch this way let's move back and forth internal rotation stretch through your glute one last [Music] time [Music] good we can find our way into downward dog or your L stretch over your chair tucking your toes pressing into your stretch let's rock our hips back and forth again taking your back foot again and between your first and second toe pressing down on your heel good letting that leg float up behind and then coming through for Pigeon or figure four on your chair walking that back leg back finding lots of length in that back leg adjusting so your hips are square again you can have a pillow or a blanket under your front hip and if it feels good leaning forward when you're ready pressing your hands into the ground we can to open our hips up to the front reaching up and over our left leg now option to reach both hands up good exhale pull your baby in in come on up moving back to bakasana finding length in your spine slight hinge forward placing your hands on the ground again leading with your elbows if you can gently releasing out comeing back to staff [Music] pose sitting tall feet are flexed let's bring up our right leg this time bringing it out moving to internal rotation turning around behind stretching out through your glute back and forth good gently release let's come back to to all fours do some strengthening exercises here we're going to lift into a fire hydrant we can lift up and down keeping your hips steady last one on this side let's switch to the other side one more here good let's move into some big hip circles going the other way coming back to a neutral spine exhale cat we can even shift our weights slightly back towards our heels inhale slight Arch look up exhale rounding out back to a neutral spine we'll move into into our Sasa here or final resting pose if if you have a bolster or pillows you can prop up your leg we'll lower down on our side so if you have sciatica hurting you on one side more than the other you can lower down on the side that is not hurting you as much it's also really helpful to make sure that your knee is stacked at the same height as your hip as well as your ankle if your knee or your ankle are going down it can pull and compress on your sciatic nerve so taking a minute to get comfortable you can place your hand on your belly connect with your baby let's take big inhale in through our nose and sigh out again scan your body relaxing all your muscles feel heavy on the ground you can continue to rest here or finish up with me naste to you Namaste to the babies I hope you're feeling good after that class and again if you're watching this as this video is published I'm going to hang out in the chat for a little while if you want to say hi or ask any questions let me know how your low back and sciatica are feeling and if you have anything that has really helped you I would love if you share with our community in the comments below
#Pregnancy #Yoga #Fix #PREGNANCY #SCIATICA #PAIN #25Min #Prenatal #Yoga
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Here is a link to the rest of the challenge: https://www.youtube.com/playlist?list=PLRuFBUMIEg8AulEeaVtdRiR33KxcWk2sr I hope you are feeling good today 💞
My favorite yoga class, when my back hurts, always helps. I'm very gratefull. Thank you from Czech Republic
Does this help with pain in glutes
30 weeks pregnant and oh my God! I could feel my lower back decompressing 😅 I will definitely continue doing these exercises the whole week and I’ll notify you for improvements ❤
30 weeks and this video actually destroyed me. I don’t know how I went wrong but this actually increased my pain exponentially. I have scoliosis tho so maybe take it with a grain of salt. This channel was wonderful for my first pregnancy but I am just so ruined by my second pregnancy it is depressing that I can’t even do this 😔😔😔😔😔
30 weeks and my pregnancy sciatica in my left side has been killing me. This video was the most relief I’ve felt since it started! 😅 thank you.
Wonderful, thank you! I am 14 weeks pregnant ✌🏼 ❤️
36 weeks here, so nice & complete these yoga videos. I start with an walking cardio video and then I do this one. Perfect for a nice complete work out, soft and strong. Thank you so much !!
You are God’s send… 32 w, my back is instantly better
I was looking forward to this video but the poses are actually quite uncomfortable. I’m 31 weeks and needed a lot of props to help me get through it.
29 weeks and experiencing some lower back pain likely from not moving/sitting correctly… these stretches helped take the edge off it a bit, really enjoyed it!
Can this be done to relief sciatica postnatal also?
I'm not even pregnant right now but am prone to lower back pain. This video is my go-to whenever I feel like a good stretch or like my back is going to act up. Such a great video! Thank you!
36 weeks pregnant having sciatica but couldn't do some steps of it 😢 because of pain
40 weeks with excruciating sciatica, this gave me some relief. Thank you!
Excellent stretches! Thank you for your passionate work. Such a calmness streams from the video <3
Wow! This was a really great stretch & targeted the exact areas I needed! 🙏🏽
As always nice exercises and this one also has a nice pace (in some of your videos I find the pace a bit stressed, I prefer having time to breath in each movement – as said, this one is nice). I’d prefer without the music though.
omg this literally FIXED my lower back pain yesterday <3 6w6d 🙂
Very helpful video, thank you so much!
Third trimester of pregnancy, after these exercises I sleep relaxed and without back pain!!!
Really needed that thank you. 27 weeks and struggling with back pain now. This helped so much x
I feel so much better thank you
This was the best stretching session, I loved it, especially the rotating hip move, fantastic! Thank you Jessica, your classes are my morning routine.
I am 22 weeks, this was such a great routine to help with my lower back pain!
I normally like your videos but I do not like the percentage bar. Makes the class seem to go by slow.
I love this sequence, it has helped with my hip/thigh pain at 26 weeks!
13w4d pregnant with twins! My first pregnancy ❤. Finally feeling the nausea and exhaustion fog starting to clear from the first trimester. So excited to get back into fitness and feeling strong again!
Thanks a lot!😍
25 weeks. Here to strengthen and stretch my body to prepare for this baby. And help my back pain 😅
Feels soo good❤
I can’t even hold these stretches without falling over or feeling pain 😭 I only got like halfway through the video and couldn’t do anymore lol.
I am so thrilled i found your channel! I am 18 weeks tomorrow ❤
I am week 38, and have some pubic bone pain and sciatica pain
Hi. Thank you❤
15 weeks and jumping onto this challenge + enjoying you other videos for pregnancy yoga. TY!!
Where can I get these yoga fits? So cute and comfy looking 😊
Thank you 24 weeks here and this was perfect
What to do for wrist pain when in All Fours position?
What a great class! Tnks a lot