Pregnancy and Postpartum TV
Pregnancy Yoga Second Trimester (30 Minute Prenatal Yoga)
Pregnancy Yoga Class For Second Trimester. Safe for all trimesters, but designed for 2nd trimester
Guide to cope with pain in natural 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
Link to my other pregnancy yoga for second trimester video: https://youtu.be/D75ClMK09TA
Link to my other Pregnancy Yoga Videos:
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
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*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 certified bariatric and diabetes educator, 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. 2021. All rights reserved.
Music: Epidemic Music
#pregnancyogasecondtrimester #pregnancyyoga #secondtrimester
hey guys welcome to pregnancy and postpartum tv today we're doing a feel good and energizing pregnancy yoga class it's specifically designed for second trimester however it is safe for all trimesters you don't need any equipment however we will do a couple of poses on our knees so if you have a mat it's helpful for under your knees or if you wanted to grab a blanket or a pillow to protect your knee as well i will keep making pregnancy yoga and workouts every week if you like videos like these please subscribe and hit the notification bell let's start by coming up to a standing position coming up however feels comfortable for you you can either bring your big toe mans together or if it's more comfortable you can have your feet hip width distance apart we'll bring the hands up to heart center pressing your palms lightly together let's take a big inhale exhale letting go of the rest of your day we'll bring our arms up inhale looking up at your thumbs exhale bringing your hands back to heart center let's do that one more time inhale up exhale inhale hands up looking up this time we're going to keep our hands together slight micro bend in our knees fold forward with a lengthened spine and release down towards the ground we can take our hands and place them in our hip crease and lengthen forward so the top of your head is reaching towards the wall in front of you exhale folding forward relaxing at the bottom take a breath here good let's plant our hands on the ground and step back to all fours once we have our position here with shoulders over wrists and hips over knees let's mobilize our spine pressing in to cat and cow rounding out our back inhale arching looking up moving back and forth with your breath [Music] [Music] and one more here good coming back to a neutral spine tucking your toes let's press into downward dog if your wrists are bothering you can also be down on your elbows or alternatively you can bend over and grab onto the back of a chair feel free to take any movement in this downward dog it feels good pedaling out your heels shifting your hips back and forth [Music] steady breath [Music] from here we can shift our weight forward into our hands and take tiny steps all the way forward [Music] hanging your head once you get into your forward fold rolling up one vertebra at a time beautiful bringing the hands up again inhale this time let's sit back into chair weight is evenly distributed between the four corners of your foot gazing up between your hands good bringing your hands to heart center folding forward releasing at the bottom taking your hands into your hip creases again and lengthening your spine forward releasing your chest down towards the ground we can step back to all fours this time we'll take some feel good hip circles however big feels good for you [Music] let's switch directions [Music] good from here let's walk our hands in and we'll come up onto our knees this is where if you have a pillow or a blanket for underneath your knee you can grab that and then we're going to step one foot out and come into a low lunge shifting your hips forward let's first start taking our hands up inhale take another breath here good you can either stay here or if you wanted you can bring your hands back behind you and either clasp your elbows or clasp your fingertips and then pulling your hands away stretch through your chest and your shoulders [Music] one more breath here good pressing into your front foot will shift our weight back you can release your hands and let's take a stretch forward you can place your hands on your hips or you can place them on your leg or reach towards the ground if you have blocks you could also use blocks release forward let's flex our front foot and release good coming up again we'll switch to the other side [Music] tapping the other foot forward and moving into your lunge making sure your knee isn't going past your ankle inhale your arms up pressing into your front foot and your knee so you're not dumping in your joints you can keep your hands high or clasp them behind behind you [Music] [Music] one more big breath here good releasing your hands will shift our weight back and we can stretch out over our front leg relaxing your front foot good releasing it down coming up and tapping your foot back turning to the front you can mirror me and bring your left leg out to the side will bring it slightly forward and turn our leg out we're going to do some lunges which is great for birth preparation and getting a baby in an optimal fetal position and place your hands on your hip here and then we'll lunge forward and back moving with your breath [Music] [Music] good last one we'll hold here beautiful come on up now bring your leg back in line with your body we're going to do a modified half moon so you can place your palm on the ground and we'll bring our leg up flexing our foot so that energy is shooting out of our heel we can bring our hand up we'll take five breaths here if it feels good you can look up at your hand or you can look forward or down at the ground steady breaths breathing into your side and back ribs as well [Music] [Music] last breath here good releasing your leg down to the ground let's turn it out and we'll take some big arm circles here so circling around stretching out making room for baby in your ribs one more circle good let's come on up and we can switch to the other side i'm going to move my blanket a little bit [Music] bring your other leg out and slightly forward you can lunge on this side now hips are facing towards the front of the room last one holding here good coming up bringing your foot back in line with your body we'll move into half moon reaching down to the ground flexing your top foot reaching up steady breath [Music] [Music] [Music] one more deep breath in exhale release down turning your top leg up and flexed arm circles good and now we can come back to all fours here we'll move in to a bird dog so engaging your core pulling your baby in to your spine lifting opposite foot and arm gaze is down at your mat in front of your nose knee and toe is pointing down towards the mat one more breath lift slightly release down move into the other side exhale pulling in your baby [Music] fingertips and heel reaching in opposite directions [Music] [Music] one more breath slight lift and reach a little bit more release down but tuck your toes pressing into downward dog just taking one breath here spreading your fingers and toes looking up between your hands shifting your weight forward and tiny steps all the way to the top of the mat and rolling up one vertebrae at a time massaging through your spine hands to heart center good let's step back for triangle or trikonasana [Music] back foot is about 30 degree angle inhale arms out reaching towards the side of the room let your top hand fall in front of your front leg reaching up with the other arm shoulders are stacked over your front leg spreading your toes legs are strong and activated [Music] one more breath here good inhale coming up let's turn our hips to the side for pyramid and keep your hands on your hips and look up lifting through your chest and fold forward keeping length in your spine [Music] one more breath here and if it feels good to you you can release all the way forward before coming up you can step to the top of the mat i'm going to come to the middle here you can move in to dancer's pose here shifting your weight to one foot grabbing your other ankle and we can either stay here in a quad stretch or if it feels good you can place one hand up toward the top corner of the room and then pressing your foot or your ankle into your hand you can tip forward keeping your ribs in place keeping your belly pulled in so your belly's not stretched or flopping out find a steady point to gaze at [Music] [Music] beautiful releasing out good shake it out and we'll move into triangle or trikonasana on the other side [Music] hands out [Music] and reaching towards the side of the room dropping your hand in front of your leg and setting up in trigonometry [Music] on your next inhale come on up twist your hips now towards the side of the room and place your hands on your hips lean forward for pyramid pose activating your legs activating your inner thighs gaze is at your big toe [Music] releasing forward before coming all the way up moving into dancer's pose finding your balance on your other foot now grabbing your other ankle [Music] and moving into your version of dancer's pose [Music] one more breath [Music] slowly release out we can come to the front now bring our feet wide apart we'll move into goddess pose inhale up sinking down legs are strong coming back up again we'll do 10 of these moving with your breath [Music] [Music] [Music] last one hold here knees are pressing towards the back of the room spread your toes engage your legs as if your feet are pulling in towards each other good inhale up exhale hands back down we can step our feet in we're going to move into yogi squat so try to picture where you want your feet to end up a little bit wider than hip distance apart you can also do this against a wall but we are going to lower down we can bring our hands to namaste and lower right down to yogi squat it's okay if your heels pop off you can roll up your mat and place them under your heels you could also sit on blocks or a stool if that's more comfortable lifting your chest pressing your elbows into your knees let's take a few breaths here this is great for labor preparation [Music] [Music] to move out of the pose you can either stand up or shift your weight forward and make your way to a seated position we're gonna do a figure four stretch or you could do pigeon if pigeon feels good and safe for you but we will sit up and then you can cross one foot over top of your knee walk that foot in sit up tall and feel a nice stretch here this is great for helping sciatica or preventing sciatica deep breath with every exhale relax a little bit more through your hips [Music] you may be able to walk in your bottom foot a little bit to go a little bit deeper [Music] you can rock back and forth here a little bit finding different areas of tightness in your hip [Music] good switching to the other side [Music] [Music] sitting tall flexing your top foot [Music] walking your bottom foot in just a little bit and then rocking back and forth [Music] [Music] walking out your bottom foot slowly releasing we'll move into janusza so we want to keep our hips facing our front leg we can tuck our other foot in inhale your arms up tilt your pelvis forward keeping length in your spine and then you can release your hands down to your leg or to your big toe wherever feels comfortable for you big inhale finding length and on the exhale you can fold a little bit deeper [Music] taking one more breath here good we can switch to the other side [Music] flexing your front foot squaring your hips inhale up reaching forward [Music] one more big inhale in gently coming out of the pose let's bring both feet in for badakanasana letting your knees flop out sitting tall rolling your shoulders down your back you can either stay here or if it feels good you can also tilt forward take one more deep breath here good coming up on an inhale let's get down on our side we're going to do bridge pose so lowering yourself safely down and rolling over we're not going to stay on our back here so you don't have to worry about that bringing your heels in so that you can touch them rolling your shoulders underneath we can press into our feet lifting our hips up you can either keep your hands here or if it feels good to you can clasp them underneath you and then roll your shoulders under a little bit more pressing into bridge pose we'll take five breaths here [Music] slightly lift in your chin [Music] [Music] good unrolling your shoulders if they're tucked underneath you we're rolling down one vertebra at a time let's bring our knees in for a little squeeze you can rock on your hips back and forth and we'll roll over onto one side and set up for shavasana so if you wanted to grab a pillow or a blanket or bolster for under your head or between your knees you can coming to a relaxed position wherever you are you can place your hand on your belly [Music] send your baby some love and then scan your body relaxing your entire body starting with your feet relaxing through your toes and your feet relaxing your calves and your knees your thighs [Music] relaxing your glutes your pelvic floor relaxing your belly relaxing your back your chest your arms your fingers [Music] relaxing your shoulders your neck your head your face [Music] relaxing your tongue your teeth are slightly separated and you're not controlling your breath but just noticing how you breathe in and out your whole body feels heavy on the ground [Music] [Music] feel free to stay here and relax or rest but if you're ready to finish up with me you can start wiggling your fingers and toes stretch your toes and your fingers in opposite direction taking some deeper breaths into your body then pushing yourself back up to a seated position namaste to you and namaste to the babies before we finish up i'm going to read the pregnancy yoga card for the day the card is my pregnant body is beautiful i welcome the changes in my body thank you so much for joining me today i hope that you're feeling good and energized after that pregnancy yoga class i will keep making it pregnancy yoga and workouts every week if you like videos like these please subscribe hit the notification bell give this video a thumbs up and to support me share this with another pregnant mum friend or pregnancy community that you think would enjoy it i also have lots of free resources you can grab from the description box below you can grab the pregnancy yoga card printables you can also grab a pregnancy meal plan that i put together as a registered dietitian i have a guide on how to reduce and cope with pain during labor as well as a pelvic floor guide on how to prepare your pelvic floor for birth and the fastest recovery after if you enjoyed that yoga class i'm also going to link to my other yoga for second trimester and i will link to the whole pregnancy yoga and workout playlist you can save it and come back to the different yoga classes or workouts whenever you like [Music] you
#Pregnancy #Yoga #Trimester #Minute #Prenatal #Yoga
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This is the best pregnancy yoga video. All you need to feel good in your body. Did your video almost every day since week 21 and now 28. Thank you for sharing
my favorite one, i practice this every morning after breakfast since 19 weeks til now 25 weeks feels amazing!
You are Amazing this is my 25 th week and i have started this from 4 days and i can feel the changes and relaxation ❤ thanks
Love it
First time doing yoga, this is really good! Thank you!
My body feels relaxed!
11:30 lunge was so satisfying
Love your classes but really wish that you didn't have adverts play in the middle of the, it's really disrupting.
More than 4-5 poses made me feel incredibly good this morning! I loved the arms' rotations! Namaste Jessica!
That was a beautiful yoga class, thank you Jessica!
Namaste to you too ❤
Loved ittt ❤, I was feeling tired and miserable but feel so energised. Will try to do everyday . Thanks . In my second trimester now
So beautiful. I'm 20 weeks tomorrow and have been doing loads of your videos since feeling 'normal' again and they've been making me feel so good. I hope to continue these through my pregnancy. Thank you x
i really enjoying this kind of vedios, keep going ❤
Thanks.
Thank you!
Lovely ❤️ thank you xxx
This one was different from other pregnancy yogas. really enjoyed it. thank you very much
Hi Jessica! I have been enjoying your videos. Currently 22 weeks pregnant and this felt good. Unfortunately, my experience of the video kept getting interrupted by badly timed ads, some that came in the middle of balance holds and even one in the middle of shavasana. Could you switch those to be pre-roll or post-roll ads instead?
Thank you so much for this. I was recommended to start prenatal yoga due to sciatica and horrible round ligament pains. This was incredibly relaxing and helpful to my spine. My baby and I thank you ❤
Thank you for this video! I'm 15 weeks and have been a bit nervous about attending a normal yoga class but equally prenatal yoga has felt too slow for me, so this is perfect!
I follow multiple types of your sports videos, they are incredible! Just love your videos so much! Thank you Jessica ❤
This video made me feel amazing! Everything that needed stretched was stretched, and it felt so good. I am new to yoga and could still do everything. THANK YOU!
20 weeks pregnant. The baby also enjoyed this one. As always, thank you, Jessica.