Feel Amazing After This 15-Min Prenatal Yoga For Morning Time!

30 June 2025


Feel Amazing After This 15-Min Prenatal Yoga For Morning Time!



Designed to help wake up your pregnant body and have you feeling amazing for the day! If you are enjoying these videos the best way to support me is to subscribe @PregnancyandPostpartumTV

Guide to cope with pain in labor: https://landing.mailerlite.com/webforms/landing/q3z9g6

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

Disclaimer: This video provides general prenatal fitness guidance. Always consult with your doctor or healthcare provider to ensure this video is safe for you. You are responsible for your own safety. Do not perform any exercises that feel unsafe for you or your baby. Stop immediately if you experience any pain, discomfort, bleeding, chest pain, shortness of breath, dizziness, or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV, and Jessica Pumple are not liable for any injury, loss, damages, costs, or expenses incurred in connection with 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!

Copyright P&P Health Inc. 2024. All rights reserved.

Music: Epidemic Sound

#prenatalyoga #pregnancyyoga #pregnancystretches

[Music] today we'll be doing a short feel-good morning time prenatal yoga class of course you can do it any time of day but it's designed for morning time to get rid of pregnancy aches and pains to set you up for feeling good all day this is safe for all trimesters you don't need any equipment but if you wanted to grab a pillow or a block to sit up on or some pillows or bolsters for shabas now at the end feel free to do so you can sit up on your block or pillow or you can sit right down on the ground you want to ensure that you have a lengthened lower back and you're not rounding out at all let's take our hands to our ribs and take a big inhale in keeping our shoulders relaxed down expanding into our ribs exhale out one more time we can bring our arms in now inhale looking up at your thumbs exhale release again inhale looking up exhale release you can take your right hand and let's reach up up and over ballooning out through your side body making room under your ribs we can make a big arm Circle let's engage our obliques exhale to come up switching to the other side ballooning out taking a big arm Circle exhale to come up let's take some half neck circles here tilting your head to the side rolling it to the other side back and [Music] forth good coming back up to to Center we're going to move to all fours mobilizing our spine with cat and cow we'll do this nice and slow taking a breath in each position to really stretch out let's exhale you can pull your baby in rounding out pressing your knees and Palms into the ground tucking your chin spreading your shoulder blades let's take a breath moving into cow arching slightly tipping your tailbone up look up keeping your baby pulled in here breath slowly moving back and forth stretching out any places of tension good let's come back to a neutral spine let's walk our hands forward into puppy pose this is great for getting baby into an optimal fetal position for birth you can rest your forehead on the ground armpits reach down towards the ground spreading your fingers ensuring not to dump into your back let's walk our hands over to one side for a nice stretch fingertips reach away good let's walk our hands to the other side coming back into Center we're going to move into thread the needle you can do it from your puppy pose or if it feels better you can walk back to your all fours and then thread your hand under wherever you are let's switch to to the other side good coming back to all fours let's extend one leg out behind us stretching through our calf flexing your foot heel reaches away nice steady breaths bringing that foot in we can Swit switch to the other side big full breaths expanding through your ribs your side and back ribs exhale fully we can bring that knee in let's extend opposite arm and leg for bird dog exhale pull your baby in keep supported through your back reach up inhale down switching to the other side exhale lift inhale down hips are not swaying back and forth at all one last one good we're going to take a quad stretch here or an advanced dancer's pose or alternatively you can stand up and grab your ankles stretching your quad that way if you're going to stay in the balance here we can extend back up into our bird dog bending your back knee reaching your opposite arm stretching here most people will stay here or if you have a lot of shoulder and hip flexibility you want to keep your back supported so you're not arching your back but you can press your foot into your hand slightly looking up again ensuring to not Bend through your back pulling your baby in to protect your core good if you're here let's release out coming down we can switch to the other side if you're standing you can grab your other ankle exhale lift up bending your back foot again staying here here for Quad stretch or for advanced option pressing your foot into your hand ensuring not to Arch through your back good gently releasing we can grab a quick sip of water I will offer two different variations for this next pose we can either do figure four where you're sitting on your glutes and you can cross one ankle over keeping your top foot flexed for a more advanced option we can come to all fours we're going to take one foot and cross it behind the other and you can lean back externally rotate your legs to bring your feet forward you may stay here or if it's comfortable you can lean back even further for cowf faced pose sitting up tall wherever you are take some steady breaths good if you're in figure four you can uncross your leg switching to the other side if you're in cowface you can make your way back to all fours switching to the other side bringing your feet forward [Music] good let's gently release out again we can come sitting on our glutes let's bring one foot in extend out one leg keeping it flexed engaging your leg we can reach up and over on your next exhale engage your obliques coming up we can switch to the other side exhale coming up I've got two options now again we can move into butterfly pose or you can come into Yogi squat if you're in butterfly you can sit tall or you can slightly hinge forward gently releasing out of the pose we'll come into chiasa you can find your way onto your left side or whatever side is comfortable if you wanted to grab bolsters or pillows or a blanket for on top you can you can place your hand on your belly connect with your baby scan your body relaxing all your different parts especially your face and your [Music] jaw relaxing your shoulders and your arms and your fingers your belly and your pelvic flooor your thighs and your calves and your feet you're not controlling your breath simply watching it [Music] feel free to stay resting here or you can Circle your wrists and ankles take any last stretch that feels good take some deep full breaths coming back up to a seated position Namaste to you Namaste to the babies thank you for practicing with me today if you haven't seen it yet I will link to my most popular resource my complete guide on how to reduce and cope with pain during labor you can find that in the description box below and I'd love to know how you are feeling after this class and I hope you have a wonderful rest of your day

#Feel #Amazing #15Min #Prenatal #Yoga #Morning #Time

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34 Comments
  1. Just completed on the last day of my first trimester! I have been doing your monthly exercise programs since week 6 or 7 and although my first trimester wasn’t as easy as I’d hoped, I’m feeling so good and even more fit than I was before I was pregnant. I’m praying for a home birth and my midwife was pretty impressed with the knowledge I have just from your channel (I’m a first time mom). Thank you for all you do!!

  2. Thank you!! 25 weeks and feel energized after : )

  3. This was beautiful! Thank you, I did this during my 5th month in the mornings, gratitude!

  4. Thank you Jessica ❤️

  5. I would like to really really really thank you for your job and this canal. I started to do your workout in 6 month of my pregnant.
    Labour has to be supported by medicine ( because of medical reason ) but recovery is going fast and very well.
    My plan is back to workouts as soon as my physiotherapist give me a green light.

    So if you wonder if it’s safe and if it work – of course ! If don’t have any medical reasons why you shouldn’t do this.
    Otherwise it’s good investment 15 minutes per day and much less pain in the future.

    See you soon ❤

  6. The one thing I look forward to everyday, your yoga, strength, stretches and cardio workouts. I'm in my third trimester with my first baby, really hoping for no tearing natural birth and a short labour.

  7. These quick yoga classes are great esp when juggling another small human. Thank you

  8. Love your class, thank you!!❤
    Where did you get your outfit? I love it🥰

  9. Love the video! Just figured I’d point out so it could be corrected if you wanted (I didn’t see any other comments about it, but if there are I don’t want to be annoying) there is a typo in the quote at the end. ☺️ it says “bravery” but it’s supposed to just say “braver”.

  10. I’ve been a bit too sedentary during my pregnancy, and there’s been lots of stressful life events too. This session was so so helpful for giving my achy body some relief. I was wondering if you have recommendations for what to do about wrist and hand discomfort? When I do the poses on all fours it’s very uncomfortable and difficult for me.

  11. Thank you so much for this video really help me ❤❤❤❤

  12. Loved this because you have the variations.❤

  13. 34 weeks and feeling amazing after this session 🙂 thank youu ❤ and keep up the good work:)

  14. I'm currently 24 weeks and this is just what I needed! Thank you!

  15. This felt so amazing and relaxing. Thank you ❤

  16. This was a lovely stretch for my legs that have been aching a little from the workouts earlier this week – and of course nice for my usual aches and pains. Thank you.

  17. Day 4 of the January challenge complete! Thanks for another great video 🎉

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