Pregnancy and Postpartum TV
Full-Body Pregnancy Yoga Flow (25 Minute Prenatal Yoga Class For All Trimesters)
Join me for this full-body 25-min pregnancy yoga flow! I've included all the prenatal yoga poses I recommend daily so this is a great daily practice to include. Safe for first, second and third trimester.
Guide to cope with pain in labor: https://www.pregnancyandpostpartumtv.com/pregnancy
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How to avoid tearing during labor: https://youtu.be/aqLO5esBo0M
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Pregnancy Yoga Cards: https://landing.mailerlite.com/webforms/landing/z7k4x9
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!
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Music: Epidemic Sound
#pregnancyyoga #pregnancy #prenatalyoga
this prenatal yoga flow is safe for all trimesters I also will add the option to add a block or a thick sturdy Book for a couple of the poses to get into correct alignment I have included many of the yoga poses that I recommend daily during a pregnancy so this is a great practice to include regularly let's start with our feet hip width distance apart really grounding through your feet we can pick up our toes and then spreading them placing them down onto the mat let's take our hands to our ribs and take a big inhale expanding through your side and back ribs keeping your shoulders relaxed and then exhale hug your baby tight into your spine using your inner core muscles let's add our arms to that breath big inhale into your ribs exhale hugging your baby in to spine one more time inhale looking up towards your thumbs exhale letting any tension go let's take your left foot and we'll cross it behind inhale our arms up and then we can tip to the side getting a nice full body side stretch here making room for baby underneath your ribs take a breath here on every exhale pulling your baby in exhale use your obliques to come up let's change to the other side inhale reach exhale pulling your baby in good exhale coming up let's find our balance on our left foot and then on an exhale pull your baby in bring your right knee up let's Circle our ankle warming our ankles up taking your right hand option to open up your right knee keeping your hips facing towards the front Standing Tall exhale bringing that knee back in placing it back on the ground we can find our balance now on our right foot exhale left knee floats up circling our ankle again option to open up your knee to the side taking a couple of breaths here back through Center down to the ground let's step to the top of our mat you can turn it to your right we'll take a big step back with our left foot into a lunge let's sweep our arms up finding length in your spine pulling your baby in slight tuck with your tailboned feel a nice stretch through your hip flexor shoulders relax down your back let's open up our hips to Warrior Two you may want to move your back foot slightly back front knee reaches back towards the wall behind you beautiful let's bring in our back foot just a little bit straighten our front leg we're going to reach towards the front of our mat and then tip for tricking Asana lining your shoulders up over your front leg engaging your leg muscles exhale hug your baby in coming up let's step to the other side big step back with your right foot now lunge let's open up to the front Warrior Two soft gaze out over your left fingertip bringing your back foot in slightly straightening your front leg moving into trichinasana foreign exhale coming up let's step to our left again taking her feet hip width distance apart sitting back into chair hands reach up towards the top corner of the room lengthen your spine inhale coming up let's move our feet a little bit wider apart we're going to move all the way down into a yogi squat here we can take our hands to namaste and sitting back if your heels pop off the floor that's absolutely okay you can place blocks or rolls of toilet paper underneath your heels if that works pressing your elbows into your knees sitting tall relaxing through your pelvic floor you can also be in butterfly pose if Yogi squat doesn't feel the best for you you can continue relaxing through your pelvic floor or option to add pelvic floor contraction imagining a blueberry at the opening of your vagina lifting it in and up and holding for five four three two one release with control fully relax at the bottom one more time lifting it in and up five four three two one fully release take one more breath here we're going to come on it to all fours you can come up through standing and get back onto all fours or option two tip forward slowly moving back to all fours once we're here let's warm up our wrist you can pick one hand up we can Circle it you can continue circling or if it feels good you can stretch out through the heel of your hand switching to the other wrist option to stretch out the heel of your hand this should not feel painful at all gently release let's walk our hands forward into puppy pose you can either keep your forearms down on the ground for less intense or you can extend through your hands so wherever you are a very slight tuck in your tailbone to avoid sinking through your lower back lifting your head slightly we can walk our hands back to all fours let's tuck our toes under pressing up to downward dog we can keep our knees slightly bent finding length in our spine and then walk out our heels if it's more comfortable to have your feet wider apart because of your belly you can move them wider apart [Music] let's Center our left foot and then our right leg can float up off bending your knee at the Top If that feels good bringing that leg back down again centering your right foot left foot moves up threading your fingers taking the weight out of the heel of your hands bringing your left leg back down again moving back down to all fours let's move in to some hip circles here switching the other direction coming back to our neutral spine on an exhale we're going to lift our arm and opposite leg off keeping our back strong pulling your baby into your spine one more breath here exhale let's lower our hand down Flex our foot dropping our toe down and then we can stretch out through our calf in the back of our leg here bringing back to all fours let's switch to the other side exhale opposite arm and leg holding here not dumping into your lower back at all one more big inhale here breathing into your side and back ribs exhale your arm down planting your toes on the ground stretching through the back of your leg gentle stretch foreign coming back to all fours let's come up to a kneeling position here let's bring our left leg out in front of us and then shifting our hips forward tucking our tailbone under sinking into a kneeling lunge here so here's where if you have a block you can move yourself on to a block here or place your hand on the ground option to bend your back leg and you can stretch it here or if it's available reach around to your back foot foreign if you've got your foot or your ankle gently release it down exhale pull in your baby let's come back up shifting our weight back let's switch to the other side releasing through your psoas or your hip flexor moving on to your book your block or right on to the ground you can stay here or option to bend your back leg for a nice quad stretch if you've got your foot foot presses into your hand pressing into your big toe Mound on your front foot when you're ready gently releasing your back foot exhale coming back up pressing into your front foot coming back to our kneeling position here let's sit back on our heels we can clasp our hands behind or we can grab your elbows let's externally rotate through our upper arms keeping your ribs pulled in gently look up stretching through your chest if your hands are clasped they can move up and away on an exhale coming back up moving back to all fours this time we're going to move into internal rotation taking our ankles out so this is a great position for the pushing phase of Labor we're going to rock back and forth Just ever so slightly getting our body used to this position opens up the outlet of the pelvis making easier for baby to move out through your pelvis when it's time to push good when you're ready bringing your ankles back in let's tuck our toes exhale hug your baby in shrinking your belly let's lift into a bear hover holding your knees just a couple of inches off take a breath releasing it down good big inhale into your side and back ribs exhale we'll lift off one more time holding here releasing down we can untuck our feet now sit back on to our heels let's swing our heels around we're going to move into a figure four stretch so if you are facing your left hand side you're going to cross your left ankle over flexing your top foot finding extra length in your spine this is excellent for helping or preventing sciatica foreign let's slowly slide your right foot down bringing your left foot out to meet it let's sit up tall for dandasana if it's easier you can also sit on a block or pillow let's inhale our arms up feet are flexed imagine I'm touching your back right in the middle which helps you sit up with a little bit more length not rounding out at all this takes a lot of work to hold this position engaging your back muscles engaging your legs shoulders are relaxed down your back good releasing it down we can slide our left leg up a little crossing our right leg over this time sitting up tall in figure four good releasing your left heel down on the ground we're going to bring our right foot into our inner thigh and let's shift our hips open let's reach up and over to the left deep breath into your side ribs there making room for baby again exhale use your obliques to come up let's switch to the other side reaching this time over to the right [Music] exhale coming up let's move into badakanasana bringing our feet together they can open like a book letting our knees flop out to the side it doesn't matter how far down they go again you can sit on a block or a pillow if that finds it allows you to have more length in your lower back and we can slowly hinge forward releasing through your pelvic floor releasing through your hips on your next inhale coming it back up again let's look down taking your chin to your chest stretching up through the back of your neck [Music] good and then we take both hands and cross them on your chest pulling down as you look up slowly release tucking your chin again placing your hands on your chest looking up one last time coming back to a center let's look to the left look to the right left again and right let's tilt to the left this time you can gently place your hand gently release out switching sides nothing should be painful let's take some gentle half circles you can bring your shoulders into it a little bit good if you wanted to grab some pillows or a blanket for our final resting pose shavasana we can get down on it to our side may be helpful to stack a pillow between your knees or under your head place your hand on your belly connect with your baby start to take some softer breaths feel heavy on the ground feel free to stay resting here or you can finish up with me stretching in the opposite direction coming back up to a seated position I will read the yoga quote of the day if you feel like you don't fit into the world you inherited it's because you are born to help create a new one Namaste to you Namaste to the babies thank you so much for joining me if you haven't seen it yet I will link to my video on 15 steps on how to create your easy delivery and I will see you next time
#FullBody #Pregnancy #Yoga #Flow #Minute #Prenatal #Yoga #Class #Trimesters
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Great flow as always!
Thank you!
Thank you so much! I am in my 20 weeks and starting to feel pain in my body even though i did cardio twice a week. Appearantly i need more stretching. This feels really peaceful and 27mins pass so fast witbout me noticing it. My body feels great now. Cant wait to stay consistent doing thise 3x a week for better posture and healthy baby ❤❤
Thank you so much.
We appreciate your lovely presence, quotes and the exercices we are doing with you are very helpful.
God bless you and your family.
I loved this session: it made me feel my centre and helped me listen to my babies' movements.
Oh my goodness such a good flow! I did not notice how pregnant you were until you turned sideways haha! You look great
Thanks for this gentle practice!
Nice workout
Im so happy you exist! You supported me throughout my first pregnancy and now I’m back again for the second one. Thank you ❤
👯💪🙏
My three year old used me as a towel holder for most of this, but it was great – thank you. And that quote at the end really spoke to me <3
Lovely thank you. I'm 25 weeks and the back pain has begun. This really helled stretch me out gently x
Thank you so much for this practice!
Wonderful class in my 2nd trimester. Thank you Jessica
This class was a little difficult for me today at 26 weeks. I find it confusing when you say "tuck in your baby" because I don't really understand what that means – am I supposed to suck in my tummy or engage/clench my abs? It distracts me from the practice worrying that I am putting my baby at risk. Otherwise I am grateful for your content. I try to practice 2-3 times a week and have done so since I discovered I was pregnant.
Thank u 🙏
So lovely and relaxing. Just what I needed ❤
I so appreciate when you use “left & right” to guide the exercise. It makes it 1000 times easier to follow the work out whilst having a toddler climbing on top of me! Thank you!❤❤
One of the beste prenatal yoga class, thank you so so much for sharing!! ✨❤️
Amazing, thank you so much for this practice and the work you do in this world. 😊 I appreciate you so much.
The quote at the end really hit hard. I’m trying to not break down and choke down tears. Thank you.
Why you add adds in the middle of the video?
So happy to be back training with you with my second baby ❤️🤰🏼
Thank you very much for this video 🙏
Can two times previous cesarean mother do it
❤️
Where did you get your yoga mat? I would love to get one like that.
Thanks ❤❤❤
a beuatiful gentle practice for those low motivation days. Thank you!