Pregnancy and Postpartum TV
Pregnancy Yoga For Sciatica and Back Pain | Prenatal Yoga 1st, 2nd, & 3rd Trimester
Pregnancy Yoga For Sciatica and Back Pain. Enjoy this feel-good prenatal yoga which relieves sciatica and pregnancy back pain. Also great to help get baby in an optimal fetal position and prepare you for birth! I hope you love this yoga for pregnancy class! Safe for first trimester, second trimester and third trimester!
You can also find me on instagram @pregnancyandpostpartumtv
Pregnancy Yoga Playlist: https://youtube.com/playlist?list=PLRuFBUMIEg8AKiIJt_o3uk7234iif1TI8
Guide to cope with pain in labor: http://bit.ly/31MnU5Q
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
Birth Position Printable: https://landing.mailerlite.com/webforms/landing/v3t6i9
You can also check out my 7-day pregnancy workout challenge: https://youtube.com/playlist?list=PLRuFBUMIEg8Ab60Ha7S8l_pvtJ5RyaIm1
My other pregnancy cardio walking workouts:
My other pregnancy pilates workouts:
Natural Birth Education Playlist:
How to avoid tearing during labor: https://youtu.be/aqLO5esBo0M
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Other pregnancy workouts you may enjoy:
Pregnancy Exercises For Easy Delivery: https://youtu.be/CRpfORhoi2A
Pregnancy Exercises Second Trimester: https://youtu.be/qJ3L-YztHog
15 Minute Pregnancy Workout: https://youtu.be/HB7rhqj9mn0
Pregnancy Cardio Workout: https://youtu.be/Aalbd7nco8I
_______________________________________________________________________________________________Check with your doctor before trying any of these strategies or before starting this or any new exercise routine. Only do the movements safe for you in your pregnancy. You are responsible for your own safety. Full disclaimer at the bottom.
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More Freebies:
GESTATIONAL DIABETES MEAL PLAN BY A DIETITIAN
https://landing.mailerlite.com/webforms/landing/q5m7q8
FREE WEIGHT MANAGEMENT COURSE WITH REGISTERED DIETITIAN AND CERTIFIED DIABETES AND BARIATRIC EDUCATOR: http://bit.ly/2mjlsF5
THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP
https://www.pregnancyandchildhoodnutrition.com/diastasis-recti
THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
https://www.pregnancyandchildhoodnutrition.com/weightloss
HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY
https://www.pregnancyandchildhoodnutrition.com/milksupply
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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, and pre & postnatal fitness instructor. 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 lose the baby weight.
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment, and share with your friends so I can make you more of the videos you enjoy!
Copyright P&P Health Inc. 2022. All rights reserved.
Music: Epidemic Sound
#pregnancyyogaforsciatica #pregnancyyoga #pregnancyyogaforbackpain
hey guys welcome to pregnancy and postpartum tv today we're doing pregnancy yoga specifically for sciatica and back pain it's an overall feel good class but we're going to do stretches and exercises that are going to relieve any pressure on the sciatic nerve as well as strengthen and stretch out our backs this yoga class is safe for all trimesters and you have the option to use a birth ball for a few of the moves however if you don't have a birth ball i will give modifications so you don't need one i may look like i'm pregnant i'm actually just wearing a belly for demonstration i do have three kids however i will keep making pregnancy workouts yoga pilates every week and i already have 150 videos in the current playlist which i will keep adding to if you like videos like these subscribe and hit the notification bell let's start on all fours we can start with some movement for our back getting warmed up let's start with some hip circles so pretending you've got a pencil coming down from your belly button we're going to draw circles on the floor below us you can start with smaller circles moving into larger circles [Music] going the other way [Music] let's come to a neutral spine and now we're going to pretend to draw circles on the wall behind us with your tailbone so we're circling this way warming up our hips [Music] other direction [Music] good let's move in to some cat and cow exhale hugging your baby rounding out inhale keeping your baby pulled and looking up moving back and forth with your breath [Music] good coming to a neutral spine making sure you're not letting your baby hang and arching your back let's take one hand up behind our ear and then we're going to open up through our thoracic back and then we can reach through good open up reach through last one and now we can stay down here stretching out through our thoracic spine come on up you can move to the other side i'm bringing the other hand up opening up reaching through [Music] good and now we can stay down here pressing your shoulder in stretching through whatever's tight [Music] pressing into your hand come on up we're going to move into bird dog here and as you lift your opposite arm and leg keeping your hips very stable not collapsing through your back hugging your baby in we're gonna lift on an exhale inhale exhale lift inhale down switching sides [Music] [Music] your hips aren't rocking back and forth [Music] feeling your back and your glutes squeeze at the top you can pause for a second at the top good coming down let's widen our knees and we can sit back into child's pose walking your hands out deep breaths into your back body here let's come up slightly we can walk our hands to one side really ballooning out through our side body getting a nice stretch [Music] walking your hands across to the other side you can also shift your hips slightly back and drag your hands [Music] good walking your hands back in we're going to do a figure four stretch which is great for taking pressure off of the sciatic nerve you can also do this on a couch or a chair if you have one available we'll take one knee slightly bent you can cross the other knee over and then walk your bottom foot up giving yourself a boost so that you're sitting nice and tall find somewhere that it's not painful but that you feel a gentle stretch here you can also play with this movement you can rock side to side finding the spot that's relieving your tension [Music] so feel free to stay here if you wanted to take it deeper you can cradle your leg in your arm sitting tall pulling it into your body this way so wherever is comfortable for you breathing here [Music] good releasing let's switch to the other side [Music] moving around a little bit to find your place of tension [Music] [Music] option to cradle your leg here [Music] releasing on this side let's come up to standing and get up however is comfortable for you we're going to stretch through our side body so let's reach our right hand up we can cross our right foot behind and then really balloon out [Music] exhale coming up on your left foot let's center it spread our toes ground and then we're going to shift our weight to that foot bringing our right knee up we can bring it in hug your baby in let's circle our ankle [Music] going both ways [Music] [Music] now we're going to take our leg that's up cross it over and you can either place your toe on the ground or wrap it behind your calf taking our arms out to the side one arm over the other bending your elbows and reaching for your thumbs or your palms together eagle pose sinking down a little bit elbows lift up for a nice stretch for your upper back [Music] releasing your arms you can unwind your leg and we'll switch to the other side it's time to crossing your left leg behind big inhale reaching up and over [Music] on your next exhale engaging your obliques coming up finding your balance again [Music] [Music] we'll move into eagle pose first wrapping your leg around arms out to the side other arm over top this time [Music] sinking lower as elbows raise up [Music] do [Music] beautiful release unwind your legs good we can turn to your left we'll find warrior two here sinking down shoulders relax down your back [Music] and we're gonna flow tipping back exhale using your obliques to come up [Music] last one good hold here [Music] let's release our arms down straighten your front leg and we're going to turn it to the side setting up for warrior one back leg is straight outer edge of your foot presses into the ground hugging your baby in [Music] on your next exhale you're gonna pull in your baby shift your weight to your front foot bringing your knee up [Music] and back down moving with your breath [Music] last one beautiful take a breath [Music] here straightening your front leg let's move into triangle or trick and asana hips are facing the front reaching towards the side [Music] head can be forward or looking up if that's comfortable engaging your legs [Music] beautiful exhale coming up let's switch to the other side warrior two finding your positioning and then we'll flow peaceful warrior warrior two [Music] holding here sinking a little bit lower release your arms we'll turn to the side heading up for warrior one strong legs [Music] preparing to shift your weight to your front foot exhale moving with control [Music] [Music] [Music] last one good we can open up to the side straighten your front leg tricking us now [Music] exhale coming up we can step our feet together let's grab a sip of water and then if you're gonna grab your yoga ball you can grab your yoga ball [Music] so we can grab our ball or you can be standing and do your pelvic tilts with bent knees standing we can sit get comfortable here we're going to tuck our tailbone under and then tip it back using your core muscles exhale as you bring it in [Music] good [Music] let's go side to side you can take some circles now hugging your baby in still [Music] switch directions [Music] we're going to do some strengthening exercises to help protect your back and sciatic nerve so i'm going to bring my ball to the end and then roll down here so if you don't have the ball you can do hip thrusts or bridges on your back or up on your elbows or also over a couch or a chair so we want to be looking up we're going to release our hips down engaging your glutes lifting up good [Music] let's do one more and now we're going to hold here nice straight line here [Music] squeezing your glutes [Music] good release now we can walk back let's release over the ball for a nice stretch here or you can also put pillows down if you don't have a ball releasing your arms out take a couple of breaths here [Music] good we can walk ourselves off of the ball i'm gonna bring the ball in front of me now and stretch out in a modified downward dog so you can roll your hands out feel free to wiggle your hips back and forth here [Music] let's stabilize our hips again pull our baby in lengthen through our back slight tuck in our chin stretching forward [Music] we can come down to the ground now and we're finished with the ball so we can move the ball out of the way let's come to downward dog and we'll move in to pigeon or you could do a figure four stretch again tucking your toes pressing up let's walk our heels out first or take any movement that feels good centering one foot we can release one up to the ceiling and then swing it through for pigeon feel free to stay sitting tall if that feels good or you can lower your body forward do [Music] if you're ready coming up we'll switch to the other side you can come back through all fours [Music] centering the other foot swinging the other foot through you can also put a pillow or a block underneath your hips here if that's more comfortable [Music] [Music] come on up we can find our way to all fours and then come up on our knees for a lunge bringing one leg forward shifting your hips and then you can tuck your tailbone under for a deeper stretch [Music] steady breaths [Music] pressing into your front foot let's shift our weight back we can switch to the other side coming on out bring that foot in let's come down to a seated position for a wide legged forward fold it doesn't matter how far your legs are apart flexing your feet you can boost yourself up you can also sit on a pillow or a block if it's more comfortable let's reach side to side [Music] [Music] exhale come on up let's bring our legs in for butterfly or badakanasana or alternatively you can practice your yogi squat here if it feels good you can give your feet a massage [Music] inhale and then hinging at the hips [Music] relaxing through your hip relaxing your pelvic floor [Music] inhale come on up we'll move in to shavasana here so if you had a pillow or a bolster between your legs not under your head or you could grab a blanket to cover up with also [Music] just finding a comfortable position you can place your hand on your belly send your baby some love let's take a big breath in and sigh out inhale in [Music] scan your whole body relax different parts of your body feel heavy on the ground [Music] do [Music] feel free to stay here or you can circle your wrists and ankles take any last stretch that feels good we can find our way back to a seated position i will read the yoga card for the day which is a quote from anime gaskin the state of relaxation of the mouth and jaw is directly correlated to the ability of the cervix vagina and anus to open to full capacity so another thing that moms find helpful is fully relaxing the mouth and jaw and also practicing horse lips i know it seems kind of silly but it can be a helpful practice to do during birth thank you so much for joining me today namaste to you namaste to the babies i hope that helped your body feel good and relieved any aches and pains especially if you're having sciatica or back pain i will keep making pregnancy yoga workouts and pilates every week if you like videos like these and to support me subscribe hit the notification bell and share this video with another pregnant friend i will also link to my free resources and ebooks for pregnancy in the description box below as well as the pregnancy yoga workout playlist which has over 150 different videos you can also find it right there as well as my natural birth preparation playlist there [Music]
#Pregnancy #Yoga #Sciatica #Pain #Prenatal #Yoga #1st #2nd #3rd #Trimester
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I am SO grateful to have found you! 16 weeks in to my first pregnancy and my low back and tailbone have been KILLING me so finding your channel has been a godsend! I did a Pilates video yesterday that kicked my hiney and doing this yoga today was perfect. Thank you thank you!
since I've discovered your videos, my spine started smile , cause i have really awful pain in my back and only yoga help to avoid it!! 17 week pregnancy
29 weeks and woke up today with leg cramps and back pain (from getting up too quickly to relieve them 😂) so tried this flow and it was just what I needed. Appreciate the gentle music, it’s not as distracting as others. Will be coming back to this one!
Anyone else doing this postpartum? Carrying a babe on the hip, and the sciatica's back! 😂
I was sick with a stomach bug for 4 days during week 32 and it scared me! I couldn’t eat and I felt like my belly was shrinking. But I finally feel better in week 33 and 1 and today is the first day I’m back to working out with your videos! This was a good one to ease back in
You are amazing… the music in this video was sooooo helpful to relax more .. thank u for ur efforts
This helped a lot with my sciatica but boy did it aggravate my heartburn. The reason – as far as I'm concerned – is probably my breathwork? I'm breathing hard and can't follow your breathing commands because it's getting harder for me to move. Also, well, bending down… Not my best friend anymore. But thank you for this and the relieve for my back. 🙂
I always come back to this one. The music is not intrusive, the stretches feel so good, the voice is soothing. I always feel good after doing these exercises! On my second pregnancy and still find myself coming back. It’s a staple. Thank you for making this one Jessica!
This is one of my favorite prenatal yoga videos! I love how fluid the moves were! I feel great, thank you!
Can we do these in 9 weeks pregnant
thank you x
when i hear "yoga" i can think of only vinyasa and down dog… like i've been practising it every week a couple of times a week and i dislike it, it's so repetitive, so thank you so much for making this very nice and good for body.
I love your videoes! Thank you for all your great content <3
14 weeks pregnant and LOVING these videos , thank you !
I love to hug my baby with you every morning ☺…And your exercises are never boring nor too hard…The exact amount of effort I need to rise and shine! Thank you Jessica!
Hi there! Amazing video 😊 thank you so much, was just wondering if you had any workouts or videos to relieve the hip joint pain and how it reflects pain in the legs? Thank you so much!
3rd trimester mom to be here. This routine helped relieve my mid and lower back pain some, but I really wish it had more forward folds or a longer hold in child's pose to really stretch out my back.
I love your channel though and it's been very helpful during my pregnancy!
your wonderful thank you. -pregnant wife
37+5 weeks and this past week has been so painful and I've had difficulty walking. My second pregnancy following your workouts and this yoga session really did relieve some of the pain and made it easier for me to move around. Will keep this one up daily now to get a good start of the day and hopefully be in less pain! Thank you 💕✨💪
I absolutely loved this practice ☺ finding your channel has been such a blessing!
Thank you 🙂
You are a huge help and support in my 4th pregnancy. I am deeply grateful 🤍