Pregnancy and Postpartum TV
Prenatal Bedtime Yoga | 25-Min Pregnancy Yoga For First, Second & Third Trimester
Join me for this Relaxing Prenatal Bedtime Yoga! Of course, you can do this pregnancy yoga flow anytime you want to relax during the day, but it's especially beneficial before bed to prepare for a restful sleep. Great for fighting pregnancy insomnia. It's safe for first trimester, second trimester and third trimester. I hope you feel rested after this relaxing pregnancy yoga video.
Tools To Stop Pregnancy Insomnia Guide: https://landing.mailerlite.com/webforms/landing/k6x3t0
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
Pregnancy Yoga Playlist: https://youtube.com/playlist?list=PLRuFBUMIEg8AKiIJt_o3uk7234iif1TI8
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
#prenatalbedtimeyoga #pregnancyyoga #prenatalyoga
hey guys welcome to pregnancy and postpartum tv today we're doing prenatal bedtime yoga of course you can do this at any time whether you're preparing for a nap or you just want to relax but it's great before bedtime we're going to activate the parasympathetic nervous system or our relaxation response this is also great for fighting pregnancy insomnia you don't need any equipment except for a comfortable floor or mat to get down on and for extra relaxation you could grab an eye pillow a blanket a couple of pillows or a block each week i will keep creating new prenatal yoga pilates and hip workouts if you like videos like these subscribe and hit the notification bell [Music] let's start in any comfortable seated position you could be in a cross-legged position you can sit on a block or a bolster or be right on the ground you can also come to your knees if that's more comfortable i'm gonna take a pillow or a block place it underneath me and sit on my knees let's start with some gentle neck circles rolling side to side starting to take some deeper breaths as well [Music] let's bring our head back up again let's roll our shoulders going the other direction [Music] good sitting tall we can take one hand out to the side reach up and over ballooning out through your side ribs deep breath in exhale out [Music] on an exhale engaging your core coming on up switching to the other side reaching up and over deep breaths [Music] exhale coming up give our shoulders a little bit of a massage [Music] we can open up through the chest now i'm going to turn to the side here and clasp your elbows or clasp your hands behind reaching your hands down if your hands are clasped keeping your ribs pulled in to protect your core pulling your baby in you can lift your chest reaching your hands or your elbows away looking up chin is reaching up taking a couple of breaths here releasing out let's clasp our hands in front push our hands away and round out through our upper back the other way good releasing out let's move to butterfly pose here or badakanasana letting your knees flop out sitting tall taking a deep breath if it feels you can also give your feet a little massage here pull back on your toes let's sit up tall again and if it feels good hinging at your hips slightly fold forward opening up through your hips relaxing your shoulders relaxing your pelvic floor inhale coming up let's extend our right leg we can square our hips towards our front leg flexing your front foot let's reach up and hinge at the hips reaching forward pressing the back of your leg into the ground [Music] lots of length in the back of your neck so you're gazing at your big toe inhale coming up let's switch to the other side [Music] squaring your hips finding length inhale up and then reaching your hands and the top of your head towards the top corner of the room flexing your extended leg pressing the back of your knee into the ground [Music] beautiful coming up let's come on to our knees now we can round out for cat position inhale tilt your tailbone up look up exhale pull in your baby around out especially for your lower back if it feels good you can wiggle back and forth here [Music] inhale look up exhale round out one last time coming to a neutral spine let's take some hip circles [Music] switching directions let's take our knees wide apart here we can move back into child's pose making lots of room for your belly let's walk our hands out finding length in our spine rolling your shoulders down your back lots of space between your ears and your shoulders spreading your fingers pressing your palms into the ground feeling your forehead on the ground pressure stimulates relaxation [Music] let's bring our head up and we can walk our hands to one side stretching out through your ribs making room for baby when you're ready you can walk your hands to the other side deep breath into your side body [Music] exhale out walking back to center you can walk our hands back in shifting back to all fours tucking your toes we're going to press into downward dog if this is hard on your wrist you can also stay down on your forearms pedaling out your feet feel free to take any movement that feels good you can shift your hips back and forth tucking your chin looking up at your belly spreading your toes and fingers heels are reaching down towards the ground it doesn't matter if they touch tailbone lifting up into the air almost as if you're trying to arch your back slightly let's center one foot and we can spread our toes on the backs of our heel here to really stretch out through the calf it's going to help prevent leg cramps at night let's lift that top leg up in the air we can open up our hip and bend our knee [Music] beautiful [Music] bringing it back down switching to the other side [Music] playing a nice stretch through the backs of our leg engaging your core and letting that back leg float up into the air [Music] bringing it back down again let's bring our feet wider apart slight bend in our knees and let's take tiny steps all the way towards the top of our mat our feet are wide apart making lots of room for baby let's hang here [Music] shaking our head no if it feels good you can put a little bit of pressure on your head with your hands and then let's roll up one vertebra at a time [Music] let's step back bringing our hips towards the front of the room now moving into warrior two feeling a nice stretch through your groin you can gaze out over your middle finger rolling your shoulders down your back thinking a little bit deeper [Music] pressing into your front foot let's come up we can bring our stance in a little bit pigeon toe our back foot moving into trick and ass now or triangle reaching towards the front dropping your bottom hand in front of your leg and then reaching up your shoulders are stacked over top of your front leg spreading your toes slight tuck in your chin for length in the back of your spine exhale coming up turning our feet around to the other side and widen your stance a little bit for warrior two breathe here [Music] using the strength of your front leg pressing back we'll bring our back foot in a little bit chicken us now [Music] pulling your baby in you can gaze forward or if you can up your top hand legs are activated exhale coming up [Music] and let's step together we're going to do a quad stretch or you can do a dancer's pose so let's find our balance on one foot we can grab our other ankle you can also hold on to a chair or a wall here let's bring one arm up towards the top corner of the room and you can stay here or if it feels good you can press your back ankle into your hand and then slightly tip forward let's keep length in our spine pull our baby in so we're not stretching through our stomach we want to protect our core so the flexibility is coming from our hip beautiful let's tilt back up release we can find the balance on the other side grabbing your other ankle opposite hand goes up feel free to stay here or tip forward keeping your ribs and your baby pulled in coming up beautiful release let's circle our ankles and then we can get down and grab a sip of water [Music] let's come on to our knees here we're going to open up for a modified camel so we can take our hands to our low back and glutes fingers pointing down keeping your ribs pulled in your baby pulled in giving your baby a hug let's open up through our chest and then gently look up just tilting back as far as it feels good and safe for you taking a big breath in exhale out good exhale gathering your core pulling yourself back up again let's move in to another child's pose here stretching the opposite direction one more breath here and then walking at the hands back in we can come back to our knees we're going to take a kneeling lunge taking one foot forward if your knee is bothering you you can fold up your mat or use your blanket let's shift our hips forward tuck our tailbone under finding length in your spine here [Music] you can stay tall here or if it feels good you can bring your hands to the inside of your foot stretching here [Music] if your hands are down on the ground you can activate your core moving back up shifting your weight back switch to the other side [Music] rolling your shoulders down your back activating your core if you want to shift to the ground you can [Music] releasing through your hips a little bit more letting your pelvic floor relax [Music] slow and steady breathe on an exhale press into your front foot come on up shifting your weight back so we can either move in to a pigeon pose here or we can do a figure four seated on the ground if you're sitting on at the ground sit tall simply cross one leg over stretching out through your piriformis it's great for preventing sciatica releasing this side we can shift to the other side if you're doing pigeon you can move through downward dog [Music] [Music] keeping your top foot flexed you can also put light pressure on your knee if that feels good slowly releasing down [Music] moving to a wide-legged forward fold we can extend our legs flex our front feet if you wanted to sit on a pillow or a block you can also if you have a block and you want to put a little bit of pressure between your eyebrows here we can activate our parasympathetic nervous system you can stack a couple of blocks or you can also stack your fists we'll release forward [Music] let's take a couple of deep breaths here breathing into your back and side ribs exhale sigh out again [Music] now we can relax our legs relax our feet just relax here when you're ready coming up let's take one more stretch to each side [Music] let's find a comfortable seated position we're going to do some left nostril breathing which is again is going to activate our parasympathetic nervous system so i'm gonna mirror you and but you're gonna block your right nostril and then we're gonna breathe in for four and out for four ten times you can close your eyes here you could also do this laying down if it's more comfortable [Music] breathe in two three four out two three four [Music] [Music] [Music] [Music] [Music] one more breath release from here we're going to move into shavasana so for pregnancy we're going to be on our left hand side or alternatively you can do legs up the wall you could also hop in your bed to do this if you're all ready for bed so if you're on your side you may want to grab pillows or a bolster you can straighten your bottom leg release down making sure that both your knee and ankle ankle are elevated to prevent hip pain you can find a pillow or rest your head right here so you can start relaxing if you're going legs up the wall then you can use your bolster a block or a pillow to elevate your hips so that it is safe so you're not laying flat on your back so i like to scoot up to the wall or it could be your headboard if you're on your bed and then you can shift the pillow or bolster underneath and place your feet up the wall this is great for the end of the day if you're having leg and feet aches and pain roll your shoulders down your back palms up [Music] we'll take a couple of big breaths in and sigh out you can also cover yourself up with a blanket [Music] you can take your hands to your baby connect with your baby and fully relax [Music] relax your face your scalp [Music] let your teeth and jaw separate relax your tongue your shoulders your belly relax your pelvic floor your legs your toes your feet your hands just watching your breath [Music] feel free to keep resting here or you can finish up with me if your legs are up the wall you can walk them down bring your knees to either side and give them a little bit of a squeeze before we roll over onto our side [Music] and then if you're on your side we can now come up to a comfortable seated position namaste to you namaste to the babies i'll read the pregnancy yoga card for the day i believe in myself and my abilities as a mother i am the perfect mother for my baby thank you so much for joining me today you did amazing i hope that you're feeling good and relaxed after that class i will keep making pregnancy yoga pilates and workouts every week if you like videos like these and to support me subscribe and hit the notification bell and share this out with your pregnant mama friends and the pregnancy community that you think would enjoy it i will also share my free pregnancy resources in the description box below i have an ebook on how to reduce and cope with pain during labor printable affirmations card and a pregnancy meal plan that i put together as a registered dietitian i will also link to the whole pregnancy yoga and workout playlist you can save the playlist go through it and come back to the different workouts whenever you like and my natural birth preparation playlist [Music] you
#Prenatal #Bedtime #Yoga #25Min #Pregnancy #Yoga #Trimester
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Aw this is what i was looking for! Thank you! 22 weeks with baby #7 and I'm worn out by bedtime! Stretching helps me fall asleep and stay asleep, it sure feels SO good to take care of me after all I do all day! Ps I do your pilates almost daily in the late morning! Your wonderful for doing these videos!
Thank you for this calming flow
Thank you so much for this class. Please do more of evening prenatal yoga , it’s not easy to find 🙏
I can't thank you enough. a
your calm energy… the pace and the postures you chose helped me so much. I really needed that after being sick in bed for at least 3/4 weeks with pain n nauscea and my back and body was starting to ache. This was such a welcome relief. Your soothing voice, water break, and lovely relaxation at the end was such a gift. God bless you. You are bringing so much good into the world!!!
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Love it so much
So simple and effective
Thanks a lot!🤩
A lot of this video really fits the “take what you need and leave the rest” lol. These legs are not going up in the air in downward dog 😂
This felt so amazing on my sore body!
Thanks
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I like this channel, but I felt like this was a bit too much movement for before bed. I dont like doing downward dog and other standing positions when Im trying to relax and get sleepy.
14wks with Baby #3, and so far yoga has been the only workout I'm up for. This video is soooo good. I tried a different prenatal yoga video from this channel, but this one is my favourite so far!
Hello I'm 23 weeks pregnant and training with you is a big mental and physical relief. I would like to know if this bedtime yoga can be done on the bed instead of the floor, ( apart from the standing poses) thanks love from Rome, Italy.
This was great! However some of the downward dog poses were a little uncomfortable so I'm not sure if that's normal? I am 36 weeks pregnant though..
Great yoga! I’m almost 8 months now, I was concentrating on the practice however suddenly got a surprise by the loud advertisement😮 really hope all the advertisements can go to the beginning or the end, not the middle of video.
I am 25 week pregnant, and recovering from shingles. Thanks for this relaxing video! It helped me releasing nerve pains 🥰
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Love your yoga mat! Where did you get it from?
What a relaxing sequence. 32 weeks here and starting to recognize some tension in my body. This class allowed me to just melt away.. all ready for bed now! Really great Jessica, thank you!
My was killing before doing this. Thanks to this vid it finally ease a little 😌 although, i just can't do some of the poses yet coz i couldn't find my balance. Maybe soon! will try my best to be consistent. ❤🎉
Great !!!!
Thank you for sharing mommy.. 💗 I have been doing all your preggy exercises daily. 🤗 It helps a lot. God bless!
Thank You so much for this video! So relaxing. And love the music!
It’s 9 pm, just got done with this amazing session posted by you 😌 I’m thankful for you and your beautiful guidance during this phase. Namaste and love from India ❤️
I was bloated nd ready to throw up before this video helped me so much to relax and get ready for bed now I’m sleepy and feeling all better!
Thank you for this flow! I loved the downward dogs and child's poses. My calves and hips have been so tight!
I love your classes and pregnancy cards!!☺️🌟🥰❤️🙏
Great video, I am curios, why do we make the breathing only on the left nostril? Ty!
Just into my second trimester with baby #2! Thanking God my baby is still safely tucked in my womb and that I found your channel for this pregnancy 😊 Can’t wait to do this video.
How long after dinner should I do this workout?
These videos are exactly what I need. Thank you Mama. You are changing lives.
This was great! I really enjoyed the seated pigeon pose which was exactly what my body was welcoming. Thank you! I’ll be practicing this flow regularly.
thank you so much for your practice !! I loved it ….!! 🥰From Argentina
I love this
Thank you!!🙏
LOVE the videos however, this is so not for 3rd trimester lol <3
Thankyou for your videos, thankyou so much!
Found this yoga video a bit difficult for 3rd trimester. Other videos are great!
Since I’m not to flexible I didn’t think I’d be able to finish but to my surprise I finished it and all feel so much better then I did earlier. ❤
Loved it thank you❤
Thank you for all your videos. Following you since the beginning of my pregnancy, now at week 32 😊. God bless you for sharing all your knowledge with us 😘
I’ve tried many yoga tutorials, and given that I am not at all flexible, this video gives me joy and encouragement to continue the yoga routine. It’s peaceful, relaxing, and easy-grasped! Thank you so much!
Thank you so much for this! This practice is so healing and restful. I gravitated to it because it is bedtime AND my back was killing me. Now I feel ready for bed and my back is feeling cared for. Thank you for sharing your wisdom with us. I am 22 weeks pregnant and plan on returning to this video over and over again in order to assist when I need support.
This exercise makes me comfortable especially when restless and just want to be on my own. I realised this last exercise of stretching the legs up helps when feeling dizzy and you happen to be on your own to avoid fainting or having black out, or feeling the heart is running so first. One can stay like that after relaxing for some minutes then put on a call for help.
Thank you very much! From morning till exercises with I'm not in good mood and health. But every time after seeing you I'm in my inner peace and pleased with baby
Hi Jessica, thank you so much for the videos. I am following your channel when I was 13weeks pregnant. Now I am 26weeks. Also I am having DADC twins conceived in ICSI (ivf) process. I don't have any other complications. But few poses from your videos are little uncomfortable for me now. Shall I continue to follow all your exercise routine even now?