Pregnancy Yoga: Beginner Techniques | Episode 1 | Tonic

Pregnancy Yoga: Beginner Techniques | Episode 1 | Tonic



Katy Appleton of appleyoga teaches you the beginner steps of pregnancy yoga. Learn how to practice yoga whilst you are pregnant.

Episode 2: http://www.youtube.com/watch?v=nxrT_DgEroQ
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http://www.appleyoga.com

The information and instruction provided in this video is for use as general information or for educational purposes only and is not a substitute for professional medical care provided by your GP or other qualified healthcare professional. If you have any specific medical concerns about your pregnancy or anything else you should always seek the advice of a qualified healthcare professional. If you experience any unusual pain or discomfort after attempting any of the positions featured in this video you should contact a suitably qualified healthcare professional for further advice.

[Music] Namaste and welcome to your pregnancy yoga series I'm Katie Appleton the founder and director of Apple yoga you will need a block to sit on just to raise the pelvis higher than the knees particularly conducive when pregnant to create space in the body for both you and your baby come into a comfortable cross-legged position lift the sitting bones up and back and take your hands onto your thighs or around your Bump we're just going to take a minute for a little breath work so you're welcome to close your eyes and start to become aware of the nose as you inhale inhale through the nose gently and as you exhale exhale through the nose or mouth letting go and again inhaling through the nose exhaling through the nose or mouth when pregnant doing yoga this helps to just Center the Mind into the flow and this flow is conducive particularly for women in the first trimester however anyone can do this keep going with the breath really nice ladies inhale through the nose exhale through the nose or mouth last time inhale through the nose exhale through the nose or mouth so keep the breath going it can be more natural and we'll start the movements taking your hand to the floor inhale the arm up and out to the side lift the sternum exhale bend over please root the other sit bone down into the Floor come back to the center inhale move to the opposite side and exhale rooting that sit bone down into the floor again inhale lift up out of the waist giving space for your baby exhale good inhale and exhale press the hand down draw the elbow in and reach over to the side last time and we're going to hold this here inhale and exhale so you continue to Breathe Here pressing this hand down elbow comes into the body draw the scapular shoulder blade down the back and lift the heart bone up reach through the top arm excellent come back to the center last time so the reason for doing this side Bend flow as you breathe is to open up the space between the rib bones particularly useful when pregnant so you can get lots of breath there eventually when you're at my stage of pregnancy in the last trimester come back to the center inhale and release down exhale so we're going to twist now to nourish the nervous system very important inhale and exhale take one hand to the leg and the other arm behind you we're going to circle the arm forwards and up on the breath in lift up and away from your baby and exhale all the way back good couple more of those inhaling and exhaling inhaling and exhaling taking the finger tops to the floor behind you lift the heart bone up so you got lots of space for both of you and then draw the chin into the chest inhale and bring the chin forwards to the front shoulder exhale just to release the neck area any tension in that area keep moving with the breath so please know that these movements that we're doing are very safe and conducive for the first trimester when the body is really bedding down your baby and creating a beautiful home for her him to liveing coming back to the center we'll do that exactly the same to the other side take both arms wide wide inhale lift the sternum up nose or mouth hands through the midline keep lifting up out of your waist and exhale take the hand behind you we're going to take a few circles the arm comes forwards breath comes in and moving back exhaling good a few more inhaling and exhaling last one inhaling and exhaling so root the finger tops to the floor behind you lifting your sternum up and we're going to take a few neck rolls so as you breathe in bring your chin down into your chest and then bring the head back or front and then again chin into the chest and bring the head forwards or back a few more of those so as you're doing this action to create more space within for both of you keep that hand really rooting into the leg to lift the sternum up you keep flowing really nice and then come back to the center so twisting the spine helps to nourish the nervous system which is along the central column of the spine again very important for our well-being in life and then we're going to come into some butterfly rolls so um take the soles of the feet together press the balls of the feet and the heels together together you might have to shift the sit bones up and back again so we're opening up the groin and inner thigh area for the obvious reasons and we're just going to again bounce the legs just a little bit here to release and as you're breathing allowing the knees to relax so we're going to undulate the spine now taking the breath inhale pause with the leg and as you exhale lengthen the heart forwards away from your baby and then curl the spine back like a wave so as your body changes in pregnancy the spine comes under great Jess so as we move in these undulating rolls this helps the vertebrae the 26 bones of the spine to find Freedom so as you continue to do this you might find the stretch towards the back of the hip and around the lower back which is great and you may well find that you are feeling the stretch around this area which is also normal you might not go quite as far as I am and that's okay taking the last one and we're going to pause here and taking the other hands onto the legs or onto the floor and we're going to take a few rounds of breath here are you ready okay inhale nose or mouth to Exhale see if you can deepen the breath so as you inhale inhale for a count of two or three and as you exhale see if you can extend that breath for a little longer the breath work can really relieve nausea in the first trimester I found that to be of Grace Solace when I was in my first trimester continuing to breathe just one more round of breath inhaling and exhaling excellent ladies well done that's quite strong to hold that position so continuing we're going to take the legs into a wider position everybody will find their own width again you might be wider than me you might even be narrower than me the most important aspect that you want to find is you've got length through the sides of your waist and your spine is tall and sitting on something may even be higher than this block may be very conducive to your body so you're not dropping into the lower back and hanging into the body so the lungs can't fully breathe so coming upwards towards the seat allowing the sit bones to lift and shift we're going to take the hands and interlace pressing the uh heels of the hands together we're going to take some circles and move around the Bony pelvis like we're stirring so we move from sit bone through to the pubic Arc and through to the other sit bone and back to the tailbone mapping the Bony pelvis and again you may feel the stretch behind the legs in the hamstrings in the inner groin continuing to breathe and then we'll start to move in the opposite direction keep the legs energized so it protects the ligaments we have in our body what's called relaxing at the moment the hormone that secretes to allow the ligaments to to be a little bit more pliable in preparation for birth around the whole body so keeping the legs active helps just to prevent any Distortion in the ligaments with this additional hormone relaxing so we're going to move to the other side a little bit more continuing to breathe bigger movements now so did you know in pregnancy we have about 40 to 50% more blood and fluid volume in our bodies which makes our heart work harder so it enlarges by about 12% when pregnant amazing continuing to move in the other direction so it's no wonder that we feel breathless tired and all of these other factors inside of a pregnancy which is why we're taking the movements at a slower Pace particularly in the first trimester when there's so many things going on good come back to the center we're going to take the arms out to the side inhale take the arms down the midline exhale take the arms forwards inhale and reach all the way back exhale lift the heart two more of those inhale the arms go up coming into prayer pose exhale reaching forwards inhale stretching through the inner thighs and making this your last one coming up now well done in breath out breath reaching forwards in breath and out breath lifting the heart up so gently bring the legs back together again take a moment to pause and reflect how does that feel in the body may feel a little bit more open in this area well done ladies Namaste and for more in this pregnancy yoga series you can subscribe to body talk and we're going to go exhale as we twist lovely and then again exhale as we twist let's see if you can do four more and then I'll just show you the original exercise so we just crisscrossing here

#Pregnancy #Yoga #Beginner #Techniques #Episode #Tonic

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