Pregnancy and Postpartum TV
Pregnancy Yoga Third Trimester
Pregnancy Yoga For Third Trimester. Relieve 3rd trimester aches and prepare for labor.
How to cope with pain in natural labor: http://bit.ly/31MnU5Q
Pelvic Floor Guide For Birth Prep: https://bit.ly/2NI407r
Pregnancy Meal Plan: https://bit.ly/3g7tmrS
Pregnancy Yoga Cards: https://www.pregnancyandchildhoodnutrition.com/yoga-cards
Weight loss course: http://bit.ly/2mjlsF5
Postpartum Monthly Workout Plan: https://bit.ly/2zZxQkI
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*Check with your doctor before starting this or any exercise routine. Don't do anything that feels unsafe. If you are in pain see a doctor, physiotherapist or chiropractor for individual treatment. 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
www.fitaftergd.com/meal-plan
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
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.
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Copyright P&P Health Inc. 2020. All rights reserved.
Music: Epidemic Music and Artilist
#pregnancyyogathirdtrimester #prenatalyoga #laborprep
welcome to pregnancy and postpartum tv today we are doing a prenatal yoga especially for the third trimester it's safe for all trimesters but it's really designed for when your belly is bigger you may need a few more modifications you may be moving a little bit more slowly also you may be dealing with things like rib pain if your baby is right up there in your ribs or back pain or sciatica we're going to work through all those discomforts as well as do labor prep to prepare for your upcoming birth you don't need any equipment for this class except for a comfortable floor or a mat to get down on also for some of the modifications i will use a chair in case you're having trouble getting into some of the poses in your third trimester [Music] we're going to start sitting in a cross-legged easy position it might be helpful to sit on a block or a pillow just to create more space for your baby in your front body and so come to a comfortable seated position you can close your eyes and we're going to start warming up our neck with some half nut circles [Music] and you can start bringing your shoulders in to the roll just moving however feels good [Music] and now we'll stretch one hand up and stretch over to the side opening up through the side body through the ribs you want to create lots of space as baby tends to get up there right under the ribs if any movement feels good here you can take it [Music] and move over to the other side when you're ready [Music] and coming back to the other side we'll do some big arm circles so reaching in front and drawing a big circle with your arm opening up your shoulder and bring movement into your upper body if that feels good [Music] and one more here and we'll move to the other side [Music] and last one on this side and from here we'll come on to our hands and knees you can remove the block or the pillow and come up onto hands and knees and we'll do some cut and cow inhale arching your back and exhale stretching out through your back we want to activate our core so we're not letting our belly hang out to protect our abdominal muscles [Music] and one more stretch here and then we're going to imagine that we have a pencil hanging from our belly button and we're going to do hip circles moving that pencil in a circle and our circles get bigger and bigger and smaller and smaller and moving to the other side [Music] and smaller and coming back up to a neutral spine let's tuck our toes and you can push in to downward dog if downward dog is hard for you you can also hear grab your chair and fold over your chair to get a similar stretch without the pressure on your wrists and the upside down movement taking deep breaths let's come back down onto all fours from here we can move in to a yogi squat so we're going to come on to our feet here and then move back into a yogi squat if your heels don't quite come down you can put books or toilet paper rolls or roll up your mat underneath them alternatively if it's hard for you to get into this position you could sit on a stool or sit on a couple of blocks or a stack of books you want to be able to sit up tall pressing your elbows into your knees this is great for labor preparation if you wanted to add some kegels here you can also do some kegels in and out [Music] [Music] taking one more breath here [Music] coming back to all fours activating your core and then lifting opposite arm and leg up and tucking it in and switching sides [Music] [Music] and the last one coming up to kneeling here we'll move into some lunges so you can step one foot up and tap it forward shifting your weight tucking your tailbone under to get a nice stretch through your hip flexor or your psoas you can place your hands on top of your knee and stretch here or if it feels good you can also release down and stretch on the ground [Music] good pressing in to your front foot coming back we'll switch to the other side pressing into your lunge you can place your hands on the ground beside your foot and fold forward also if that feels good [Music] [Music] beautiful engaging your core and if you're down on the ground bringing your hands up and then pressing into your leg shifting your weight back and we'll come back to all fours tucking your toes and spreading your fingers and pressing into downward dog bending your knees and carefully walking your feet all the way forward to the outer edges of the front of your mat lots of space for your belly you can hang here and when you're ready slowly rolling up one vertebra at a time and inhale bringing your hands up and back to namaste we're gonna step back in to warrior one so hips are facing towards the front of the mat back leg is straight you can bend your front leg and inhale up and breathe and we'll take one more breath here and on an inhale straighten your front leg and take your hands down to your front thigh and with a straight back will lean forward into pyramid you might stay here or if you want to fold farther forward and walking your hands down to your lower leg or the ground you can do that and inhale using your core we're going to windmill up and shift our feet into warrior two your back foot is perpendicular from your front foot facing towards the front of the mat and on an exhale bending your front knee into warrior two your hips are facing the side of your mat now [Music] do and we'll take our forearm and place it over our thigh and move into side angle [Music] and one more breath here and on an inhale using your core and coming up and we'll take a reverse warrior you can place one hand or lower hand on our belly and stretch back and bend your front knee and inhale straighten that knee again place turn both of your feet facing forward and inhale your arms out to the side and you can either clasp your hands behind your back or take your elbows inhale looking up and we'll do a wide leg forward fold all the way down and your arms can either be here or if they were clasped you can reach let them fall shifting your weight into the balls of your feet [Music] and if your hands are glass bringing your arms back in towards your body inhale all the way up great job and now we will turn our toes out for goddess inhale up and cactus arms knees push back behind you not falling in [Music] [Music] great job a little bit lower if you can and inhale coming out and we'll turn around to the other side for warrior one inhale arms up and bending into warrior one on the other side deep breaths so [Music] and one more breath here inhale up and coming forward for pyramid so placing your hands on your thigh and lengthen spine fold forward you can stop here or if you like a deeper stretch and that feels good to you you can move forward [Music] and inhale coming up and turning your back foot perpendicular and coming into warrior two and five breaths here [Music] [Music] and tipping forward again into a side angle [Music] soft gaze peeking underneath your top arm [Music] and using your core coming up for reverse warrior and lower hand on your belly stretch back and once you're there bending that front knee [Music] and inhale straightening that leg and now we'll make our way down into our seated postures so you can tuck one leg or get down however feels comfortable for you and come to a wide legged seated position if it's more comfortable you can actually grab a pillow for underneath it's going to give a little bit more space for your baby and here we can just take whatever movement feels good so if you're having rib pain it may feel good to reach up and over moving side to side back and forth up and over or if you wanted to stay upright or walk your hands forward for a nice forward fold you can do that as well wherever you are taking some deep breaths [Music] [Music] good coming back up let's take our left leg in and move into janushir sasana inhale up lots of length in the spine folding forward and then you can place your hands on your leg or you can reach your foot if that feels good [Music] beautiful coming up we'll switch to the other side inhale arms up lengthen the spine tipping at your hips fold forward and then you can release your hands down to wherever is comfortable for you each inhale sitting a little bit taller feeling like a string is pulling the top of your head and then exhale you can move towards folding forward a little bit more maybe even micro movements good inhale coming up we're gonna move down on our side now so protecting your core getting down safely we're gonna do some broken clam shells so often women will end up laboring in this position so it's really great to strengthen these muscles here in case you're laboring here you may also want to consider getting a peanut ball for labor to help you stay in this position but for now we're going to stay with our knees open and then we're going to tilt our knee up pointing up at the ceiling and down again [Music] we'll do one more release down let's take a quad stretch while we're here you can grab your ankle and point your knee away in the opposite direction stretching out this should feel good releasing your ankle you can grab your knee do some hip circles if it feels good you can straighten your leg and reach it over top four and they stretch doesn't matter how far it goes [Music] good if your leg is up we'll bring it down again we're gonna move in it to a figure four stretch on our side which is great for sciatica so we're gonna bring that top ankle in front of our knee and then with your bottom foot you can inch into a figure four stretch if this is challenging to get into on your side then you can also grab your chair and do the figure four stretch on your chair you can also place your hand on your knee and gently press your knee away for a little bit of a deeper stretch taking some breaths [Music] good let's make our way to the other side getting up safely we'll do our clam shells on the other side so we're going to do 12 i'll let you go in your own time [Music] last one good reaching for your ankle stretching through your quad deep breaths [Music] good now taking your knee for some hip circles and stretching your leg up you can either grab your leg or if you can reach you can also reach to your big toe and stretch that way or you could use a strap alternatively beautiful let's move into our figure four bringing that heel and ankle over top of our bottom leg and then walking our feet forward you can press down on your knee for a deeper stretch always being gentle finding your breath again [Music] good let's come to all fours so this is one of my favorite positions for birth it really opens up the hips in a great way and from here we're going to practice making it breathing or making sounds that may help us cope with pain throughout labor so some of the helpful sounds that you can make are the vowel sounds so i found it really helpful to listen to my breath but then also make a sound as you're going through a contraction ah [Music] or it could be or whatever vowel sound feels the most natural for you and helps you but as you're going through the contraction it can help you to focus on the sound and your breath and focus on relaxing your pelvic floor and just letting your body do the work and open up to let baby out so let's take one more uh inhale in ah [Music] good and if you're not comfortable using sound you can also just listen to your breath or whatever you feel is most um helpful or kind of like puts you in that meditative state that will help relax you for your labor we're going to move in to shavasana from here getting down on your side you may want to grab a pillow for underneath your head or between your knees to get into the most comfortable position you can place your hand on your belly connect with your baby fully relax your body relaxing the muscles of your face and your jaw your belly your pelvic floor [Music] your hands and your feet feeling heavy on the ground [Music] [Music] so [Music] when you're in labor you want to try to get back to this place of relaxation and so you're letting your body do the work [Music] you can either stay here if you're relaxing or you can finish up with me stretching your fingers and toes in opposite directions wiggling them and pushing yourself up back to a seated position i'm going to pick the pregnancy yoga card for the day and it is i let go of others opinions and expectations about my birth and labor i know my body best and i get to decide what is best for me and my baby thank you so much for sharing your practice with me today namaste to you and namaste to the babies i hope you're feeling good now towards the end of your pregnancy i'd love to know how many weeks you are and how you're feeling about your upcoming birth i had three natural labors and positive birth stories and i think it's really helpful to sometimes share stories if you have a story that you want to share feel free to share it in the comments below or if there's something that you have a question for me about also feel free to ask that below i'm going to keep making pregnancy yoga and fitness videos every week so if you like videos like these please subscribe hit the notification bell give this video a thumbs up and share with another pregnant mom friend or mom community that you think would enjoy it i also have lots of free resources for pregnant moms that i will link to in the description box below a complete guide on how to reduce and cope with pain during labor a kegel guide on how to prepare your pelvic floor for the fastest and easiest birth possible and the fastest recovery after a pregnancy meal plan that i put together as a registered dietitian or you can also just sign up to get notified every week when i put out a new video thank you so much for joining me again you are amazing i found really found that prenatal yoga really helped me and have helped me have three positive natural birth experiences and really when i surround myself with other moms who are doing prenatal yoga i heard so many positive birth experiences and so i know that you can do this i'm so excited for you to meet your baby and i hope to see you in the next video
#Pregnancy #Yoga #Trimester
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I'm 35 weeks pregnant and at the same time feeling tired my whole body is tired my pelvic bone hurts a lot, I can't wait to meet my baby 😂❤I want to see the little feets which has been kicking me so hard
36 weeks and I love your videos !! ❤
I can't even do this and I'm not even pregnant.
36 noowww wish me luck guys.. been doing this exercise since 2 trim and will let you know if it helps for labor 🎉❤
thank you so much !
Do we need to do these exercises empty stomach or after breakfast?
Loved this yoga. Thank you! QUESTION: at the end when you're going through the breathing vowel sounds on all fours, are you still engaging your core and pelvic floor or should everything be relaxed at that point and it's ok for belly to relax?
I’m so pregnant the baby love eat
This session was amazing! This is my first day trying this session with you, I'm in my 33rd week of pregnancy. It was really comfortable, easy and relaxing to follow this along with you! Thank you so much!
Thank you for these great videos. Speed is perfect, and educational as well. I am 34 weeks pregnant and I have been doing these since my 1st Trimester. I cant wait to see how my labor and delivery goes with implementing these videos.
I am 28 weeks pregnant… Enjoying❤your videos since beginning
35+1 today and with the flu, so I didnt have the energy to do any strong workout and I found this one super relaxing and helpful! Your videos are giving me confidence and helping me relax and Believe in my body, thank you so much!God bless you
love your classes but please no ads in the middle! It really disrupts the space and is so disturbing! xxx
32 weeks and 4 days with my first baby ❤️
I have been doing your videos since first trimester and it’s been so so helpful! Thank you for what you do 🫶🏽
your classes are great
I’m 36+6 weeks, I’ve been doing your classes about 5 times a week, I have been recommending you to other mums to be as I think your classes have helped me to have such a wonderful pregnancy. Thank you!
What a great class, felt like exactly what my body needs at this stage of pregnancy. Thank you!
I've done yoga throughout my pregnancy and just came upon your channel. I found these movements put alot of extra strain on my core. In nearly every movement you suggest to engage your core. I found this workout left me more sore then when I began and unhelpful as engaging my core isn't something I can simply do at this point.
Fine for general yoga, big thumbs down for prenatal yoga.
Thank u fir sharing, i have been having back pain since third trimester, ur video is helping me to relax and reduce the pain, love the stretch
32 weeks now, thank you for this video 😊