Pregnancy and Postpartum TV
Prenatal Yoga Bedtime
Prenatal Yoga Bedtime or Prenatal Yoga Before Bed. Help get to sleep with this prenatal bedtime yoga or prenatal bedtime stretch. Prenatal yoga bedtime as a pregnancy insomnia remedies.
*** PREGNANCY YOGA CARDS PRINTABLE: https://www.pregnancyandchildhoodnutrition.com/yoga-cards
***Free Guide: The Ultimate List of Tools and Techniques To Cope With Pain In Labor:
http://www.pregnancyandchildhoodnutrition.com/labor-e-book
***The Pregnancy Insomnia Cure Ebook: http://bit.ly/2Chcigl
Bedtime prenatal yoga
More free stuff!
***Weekly Meal Plan for Pregnancy (for healthy weight gain and to reduce the risk of gestational diabetes by a Registered Dietitian):
http://www.pregnancyandchildhoodnutrition.com/meal-plan
***Free Diastasis Recti Healing Guide for Postpartum:
https://www.pregnancyandchildhoodnutrition.com/postpartum
***The best 4 diets to for weight loss (includes a description, food list of each with 4 types of meals plans by a registered dietitian with recipes)
Disclaimer: This is general information only and not to replace individualized medical advice. Always consult your doctor, midwife or healthcare professional for advice about your labor. Always consult your doctor or health care professional before starting this or any exercise routine in pregnancy. Listen to your body and always be safe for you and your baby. You are responsible to choose exercises that are safe for your body and baby.
join me now for prenatal yoga before bed the short relaxing yoga sequence will get you ready for an amazing night sleep we're gonna stretch it out and we're gonna focus on the sleepy pressure points today I'm gonna use a yoga block or if you don't have a yoga block you could also just grab two rolls of toilet paper and I'll show you how to use that so put on your PJs get into something comfy you can do this yoga practice on your mat or you could do it right in your bed all right let's get started for new weekly prenatal yoga and fitness and labor preparation videos subscribe and make sure you ding the bell to get notified each week when we release a new video we're gonna start in child's pose and so make your way safely into a child's pose if you can put your knees quite wide apart to make lots of room for your belly and then just relax forward if you want to grab your block or a piece of toilet paper and place it under your head to activate that sleepy pressure point sort of around where your third eye would be and if it feels good you can stretch your arms out and we'll start taking a couple of breaths here you can get an even deeper stretch if you go up on your fingertips and walk forward and stretch through your upper body if it feels good you can rule your ribs a little bit side to side tonight's class is just for whatever feels good in your body [Music] and we'll take one more breath here and when you're ready we will walk our hands and back up and come up on to our hands and knees and here we'll start with some hip circles again just whatever feels good as big as you want to go stretching out all the corners here [Music] and when you're ready going the other way and we'll come back up to a neutral spine and from here we're going to make a C shape and stretch out the side of our body so you kind of want to point your tailbone and your head to the side making a C shape with your upper body and for a deeper stretch if you want to stretch that arm out towards the side you can and coming back and we'll make our C shape on the other side and stretch that arm out and it feels good and coming back to neutral we'll do a couple of cat and cow if that feels good inhale hugging your baby up to your spine not just letting your belly hang here good and back to a neutral spine and now we're going to take one leg out to the side and place the sole of your foot on the ground there we'll take that same arm that your leg is out and put it in front of our face and we will twist from our shoulders just a gentle twist open and you can let your hips roll open as well to get a stretch through your groin there and take a couple of breaths and release back down and we'll switch sides placing the other leg out to the side and other hand in front and gentle twist open [Music] activating your core protecting your core muscles [Music] and coming back to all fours here shifting your weight back we can move into our birthing squat here and so you can tuck your toes and shift your weight in to your feet if you're comfortable on your heels that's great if you want to place something under your heels you can use the toilet paper rolls your block or you can roll up the end of the mat and we're just gonna hang out in our birthing squat this is absolutely fabulous for labor preparation opening up our hips and so if you're comfortable you can place your hands together and place them on your knees and sit up tall and we'll take a couple of breaths here [Music] so I really struggled with sleep in my pregnancies if you have tips I would love it if you shared it in the comments with our community below and if you're still struggling after that you can go down from the description box and grab the pregnancy insomnia cure ebook and I'll put a link to that below we could also take this time to do a few kegels so I'll let you do ten kegels here just at your own pace but you can imagine a raisin or a blueberry at the opening and pick it up down and we'll do that ten times [Music] [Music] and when you're done pick that raisin or blueberry up hold it for ten [Music] great job and when you're done we're gonna move on to our side now place the toilet paper and carefully get down on your side and we'll move into an easy quad stretch here so you can have one leg bent on the ground and then you can grab your ankle with your arm and stretch out your quad this should feel really good and if you want a little bit more stretch in your hip flexors and even in your shoulder you can walk back that bottom leg for balance and then press your angle in your foot into your hand and bow it out and get a stretch through your hip flexor and your shoulder there nice take a couple of breaths here and when you're ready bring it back in and now we're gonna walk that bottom leg forward and we're gonna move into a half figure four stretch on our side so that we're not on our back so however is comfortable you can grab that upper leg and pull it towards you to stretch out your back of your leg there this is great for relieving any sciatica pain I'll also put a link to a video for pregnancy sciatica above if you want to get right under your leg just as deep as you want to go [Music] and we'll take one more breath here and then we'll move to the other side and slowly moving out of the position and you can just roll over I'm gonna switch over so I'm not facing my back to you guys and carefully down on the other side and we'll move into our easy quad stretch here taking a couple breaths here however feels good and if you'd like a little bit more of a challenge walking that bottom leg back for balance and you can press into a half bow here beautiful and if you're in your bow coming back and walking that bottom leg forward for any figure for sciatica stretch here so you might be here or you might be able to bring it all the way down and stretch it here take a couple of breaths [Music] [Music] and when you're ready slowly coming out of that pose and we will come back up and move into an easy forward fold to stretch out our backs we'll keep our knees nice and bent our goal is to stretch out our back not our hamstrings so we won't worry about straightening our legs and we can keep our legs wide apart to make lots of room for our bellies inhale up and exhale let your body fall forward in to a forward fold on the inhale you can think about lengthening a little bit and on the exhale going a little bit deeper into the stretch if it feels good you could bring your hands up and place pressure on your third-eye activating that sleepy pressure point or also just feel to let your head hang and work on really stretching out your back and just fully relax forward and just feel the stretch through your back and through your neck as you let your body hang and take some relaxing breaths and will you guys relax here I'm going to read the yoga card for the day and so the yoga card for today is I am the perfect mother for my baby so if you have other kids you will know that there is no such thing as a perfect mother we all mess up and kids definitely teach us patience but believe that you are the perfect mother for your baby if you would like to get your own copy of the yoga cards I will also put a link to that in the description box below and we'll take another breath here and when you're ready you can slowly roll out of the pose and if you're in your bed you can just get into your comfortable sleeping position or you can grab a bolster and a pillow for shavasana and I grabbed something for underneath my knee and my head and again safely get down onto your side and you can place your knee up place your hand on your belly connect with your baby and let go of controlling your breath let your body feel heavy on the ground and when you're ready you can open your eyes and circle your wrists and your feet and stretch up and if you'd like to keep laying down you can keep laying down or you can come up to a seated position and of course I have lots of free resources I have a guide to reduce pain in labor I have pregnancy meal plan I have the yoga cards I have tons of resources and I don't put those in the description box below thank you so much for sharing your practice with me namaste to you and namaste to your baby we'll see you next time
#Prenatal #Yoga #Bedtime
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What do you do when you can't sleep at night? Netflix? Eat?
Want less pain in your labor? http://www.pregnancyandchildhoodnutrition.com/labor-e-book
I feel so seen thank you this is the first time since I found out I was pregnant that I’ve felt like myself
Here's another affirmation for everyone : it's okay to do the same video over and over again if it makes you feel good ❤
That felt so nice. I tried it on our foldavke couch. I feel relaxed and all the trapped gas got out 😅 very big issue for me when I want to sleep. And I feel I can breathe better too❤
😂🎉❤😢😮😮😮😮😊
Thank you❤ you are such a great referal. Our midwife sharwd your videos with us for our birth prepararion course here in Germany 🎉
Can a 3months pregnant do this yoga?
Love this! 35 weeks pregnant with Flu A, my body aches so badly. This was helpful.
Ready for bed!
Ready for bed!
Ready for bed!
Magnesium supplement cured my pregnancy insomnia immediately! Also the right pregnancy pillow and, of course, good sleep hygiene
Love it! Thanks! 🤩
Love this so much! Thank you! (Sleep has been an issue since month 3 and at the start of month 8 I’m a mess. This provides much needed relief, thank you 🙏🏻)
Can i do this in my 20weeks?
I’m so grateful to have found your channel. I wish I had found it before my GD diagnosis, but you have always been such a lifesaver in this final trimester. ❤
Amazing Thank you so much ❤
thank you so much! I felt like a bad mother for having problems with sleep which of course increases sleep anxiety…
Thank you so much for this video! I’ve been plagued with horrific pelvic pain that would wake me up in the middle of the night and some how, this short yoga stretch took the pain away!!!❤❤❤
I've had lots of rib pain my whole pregnancy. One thing that's helped me sleep better (and wake up with less pain) is placing a long thin pillow perpindicularly under my waist or ribs while Im laying on my side, in addition to something between my knees and propping up my head. I had placed a pillow under just my belly before, but having a pillow go all the way underneath my body has really made a difference.
Thanks jess I'll be adding that to my affirmations 🥰 you helped me through my first pregnancy and now I'm starting the journey 2nd time around
I did thus lastnight and I slept so good omg. So my routine was, shower, a cup of chamomile tea, and this class , right in my bed. I read for about 10 mins and was in a deep sleep. Which is kinda abnormal at 30 weeks, I can never sleep because I get up to use the bathroom too much or I'm extremely uncomfortable.. lol
Is this OK to use early on first trimester about 4 5 weeks?
As im 25 weeks except walking i have not done any exercise as im suffering too much back pain and pain below the breast can u help me out
More evening short sessions pls this was amazing ♥️😂
This was perfect to wind down after this day I had 🙏
I found doing your video helped with my sleep. My belly hasn't been as heavy. Any aches or pains went away when I maintain a minimum amount of exercise.
I found doing your video helped with my sleep. My belly hasn't been as heavy. Any aches or pains went away when I maintain a minimum amount of exercise.
37 weeks in and my back hurts so much! We'll see if this works 🥺
surprise..2:48 i did it naturally…cuz it reduce my horrible back pain, when it comes.
22 weeks pregnant! Dealing with ligament pain for a couple days now. I followed this video last night and I had a pretty good night sleep. Laid in bed tonight, and had so much pain again, so went to the living room to do this stretches again and my body feels better! Thank you!
I love the usual videos although this one had too many interruptions with things you were offering. Nevertheless I will check out the yoga for syatica. Thanks
Mat and tights too dark, hard to see what you do.
Thank you for a lovely video
Have you made a postpartum bedtime yoga video? I would love to try that! One that’s diastasis recti safe? Thanks! You’re my go to for workouts because of my diastasis recti!
This video is wonderful! Please upload a new sleep yoga.. love the background music, your voice and the yoga! Also the yoga messages! ❤️
Thank you! ❤️
I discovered your channel during my third trimester. Thank you so much. I feel so much more confident as labor day nears. I also love your yoga cards. I'm expecting my first baby as a 35+ mother. Been active my whole life but during the pandemic fell off the horse then got pregnant, but your workout videos have been a life saver these past weeks.
Just wanted to write again and thank you. I've been doing this every night since I found this video. Ive tried others, but for me this just hit the nail on the head for my hips and lower back relief before sleep. It's made a world of difference. I also pair it with a magnesium drink before bed and a very good pillow for my leg/body. I've been sleeping without pain again! 🙌 Game changer when I have to get up with a 3 year old at 530am haha. 🙏🙏🙏💛
This is wonderful! Thank you
I am 27 weeks pregnant and I have hard time sleeping in the nighttime and I work in the daytime and I feel so exhausted but your yoga helps me through the night
That couldn't have been more perfect for what I needed just before sleep. My hips have been aching over the past few weeks of sleep and the Cresent moon stretch and sciatica stretches felt soooo good and will be my go-tos from now on. Excited for sleep tonight! Thank you thank you! 🙌🙏💛