Prenatal Yoga Stretches (Pregnancy Stretches)

Prenatal Yoga Stretches (Pregnancy Stretches)



Today we are doing Prenatal Yoga Stretches or Pregnancy Stretches to relieve the aches and pains of pregnancy and to help your body feel great! Excellent for fixing pregnancy back pain.

Daily Pregnancy Pelvic Floor Exercises Printable and Guide: https://landing.mailerlite.com/webforms/landing/n1q6t1

*Check with your doctor before starting this or any exercise routine. Don't do anything that feels unsafe. You are responsible for your own safety. Full disclaimer at the bottom.

Freebies:
—- “THE COMPLETE GUIDE TO COPE WITH PAIN IN LABOR”
https://www.pregnancyandchildhoodnutrition.com/labor-e-book

—-Pregnancy Yoga Cards
https://www.pregnancyandchildhoodnutrition.com/yoga-cards

—-Pregnancy Meal Plan
https://www.pregnancyandchildhoodnutrition.com/meal-plan

—- 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 helping pregnant and postpartum moms for 14 years. She helps pregnant women stay fit, have the healthiest babies and the easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight through non-gimmicky evidence-based strategies.

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 the more of the videos you enjoy!

Copyright Jessica Pumple 2020. All rights reserved.

#pregnancystretches #prenatalyoga #pregnancybackpain

hey guys welcome to pregnancy and postpartum TV today we are doing a full-body prenatal yoga stretch my body has been sore and achy so we're just gonna do a feel-good stretch to stretch it all out and help our bodies feel good this is one video in a series of prenatal yoga and fitness videos that I continuously add to we have over thirty in at the playlist already and each week I continue to add more so if you like videos like these please consider subscribing hitting the notification bell to get notified every time we put out a new video in pregnancy we also have extra of the hormone relaxin which is helping us open up our hips for birth but also can make us extra stretchy so be really careful and listen to your body and make sure that you aren't over stretching or causing any pain the only equipment that you really need is a mat or even just being on carpet or comfortable floor would be okay and then if you wanted to go grab a couple of pillows for the end when we move into shavasana so we can just start in a comfortable seated position and we'll start warming up and stretching out our neck so we can stretch to one side I find that it feels really good if I just pull down on the skin here in front of my collarbone for an extra neck stretch then you can roll your head back and forth switching sides again just how it feels good [Music] give me some full circles good and we'll come back up to a neutral spine and then we can place our hands on our knees and round out our back stretching on our back this way and then coming up we'll place our hands behind us and then you can go up on your knees and stretch out your shoulders in the back this way taking a really deep breath here and release down this time we will cross our arms over and stretch out [Music] and once again bringing our hands behind us and pressing ourselves onto our knees and stretching back [Music] coming back down and now we can stretch our side body go to the side [Music] and the other way good and now we can come in to hands and knees and we'll do a few cat and cow again warming up our back [Music] and one more here and then coming to a neutral spine you can tuck your toes and press into downward dog and you can alternate lifting up your heels and whatever movement it feels good and we can bring our feet together and then you can let one leg float off behind you bringing it up doesn't matter how far it goes you can bend your knee and rotate your hip out if that feels good [Music] and when you're ready straightening that back leg and bringing it back down and switching sides letting it float up behind and then turning it out bending the top knee [Music] and straightening the leg coming back to downward dog take one more breath here [Music] and start taking tiny steps with your feet towards your hands bending your knees if you need to and then rolling up one vertebra at a time good and we'll step out into triangle and so spreading your toes hips are facing towards the front opening up your arms reaching towards your front leg and letting your hand drop down reaching the other urn up and because we're just stretching today if you wanted to put weight into that arm and just feel the stretch and on your next inhale will come back up and now we'll turn our hips to face the side and move into warrior one and so bending your front leg inhale your arms reaching up press the outer edge of your back foot into your mat stretching out your toes and focusing on your breath again and inhale you can straighten your front leg you might want to bring your stance in a little bit you can place your hands on your hips and small chest opener opening up and then exhale fold all the way forward and you can either put your hands on the top of your leg or if you can go farther down that's fine but just wherever is comfortable and more stretch in pyramid goes good and we'll inhale back up we turn our hips to face the front again and move into warrior two open our arms up to the side and you can feel a nice stretch through here if you push your knee towards the back of the room and tipping back for a nice stretch to your side buddy and then tipping the other way placing your forearm on your knee and stretching over for side angle and inhale coming back up we'll do that sequence on the other side twisting our feet around for triangle inhaling your arms out stretching forward and moving into triangle beautiful and coming up and we'll twist our hips around face the other side now for warrior one on this side inhaling your arms up bending your front knee and breathe [Music] and straightening your front leg placing your hands on your hips if you want to bring that back foot in slightly and lifting up your chest opening up and then with a lengthened spine folding forward and just stopping wherever that stretch feels comfortable for you [Music] beautiful and inhale up and opening up for warrior two so hips are now facing the front and relaxing into warrior two [Music] and tilting back nice side stretch and then moving into side angle [Music] and we'll take one more breath here and straightening coming back up and we're going to heel toe in just a little bit and inhale our arms up and bend our knees or goddess pose take a breath here [Music] you can actually take our hands down to our knees and if it feels good for you you can let each shoulder fall in and just press out opening up your hips [Music] [Music] good and from here we'll heel toe a little bit farther in and we'll move into a yogi squat so coming down your heels pop off absolutely okay and we can press our elbows in Chinese and bring our hands together and breathe so while we're here in yogi squad we can work on some kegels in birth preparation again this is one of the best positions to prepare for labor but if we also want to work on our pelvic floor we picture a blueberry at the opening of Regina we're going to suck it up and hold for five four three two one and fully relax release take a breath and we'll do that again and Kate go five four three two one and release again Kegel up and five four three two one and release great job we'll do work on our fast-twitch muscles and so this time we're going to pick it up and put it down as many times as we can in ten seconds so ten nine eight seven six [Music] four three two one awesome job alright now we're going to get down carefully so you can just shift your weight and we will carefully get ourselves safely down onto our side you can support your head with your hand and we're gonna do some stretches here so we'll first do a quad stretch you can grab your ankle and then weight your knee away from you so just whoever feels good and take some breaths here [Music] perfect and you can grab your knee and you can do some hip opening circles and if it feels good you can grab your thigh your leg or your toe and stretch your leg up again it doesn't matter how far you go just feel good stretch here and we'll slowly bring it down and now we'll work on a figure four on our sides you can bring your ankle up and if you want to get deeper you can walk this bottom leg forward and so we'll stretch out which helps reduce any pain from sciatica or helps prevent sciatica and again just breathe here [Music] perfect and now we can switch to the other side so you can either roll over or I'm gonna switch over this way so you guys can still see me and I'll grab my ankle four quad stretch on this side and grabbing your knee do some circles and stretching your leg up this way and then we'll move into a figure four so grabbing your ankle and your knee is pointing the other way and then you can walk it up until you feel the perfect amount of stretch for you and you can move that bottom leg and walk coming slowly out of the pose and then we'll push up again here and we'll move into Janna sheersh-asana so you can bend in one leg and one leg out straight and we'll inhale our arms up and then exhale you can fold over that leg so we still want to feel some length in the spine as if a string is pulling the top of our head foot is flexed and breathe [Music] [Music] and on the next inhale coming up and I'll switch to the other side so squaring your hips inhale up and folding forward [Music] inhale up and you can open up that leg and we'll take the stretch a little bit deeper so we'll do wide legged forward fold again it doesn't really matter how far your legs are apart they could be here they could be here and we'll give ourselves a little bit of a boost and you can either stay here or if it feels good feel free to move forward into a deeper stretch and breathe [Music] you can walk your hands from side to side as well and make it a little bit deeper you can bring that top arm up and we'll walk back and do that one more time on the other side and stretch the side body and coming up now we'll bring our feet together for butterfly pose sitting up nice and tall and then exhale with a lengthened spine folding forward you [Music] and in hand coming up we can bring our knees together and I'm just gonna tilt to the side here but we'll bring our fingers and hands behind us and we'll press up into a traverse tabletop here stretching out our shoulders and we'll take a couple of breaths and pushing you into your feet a little bit higher and then coming down and we can tuck our feet and move over into hands and knees and here I'm going to do some hip circles just however feels good and going the other way and come down onto our elbows and stretch out our upper back and a modified Sphinx so pulling your elbows or imagining your pulling your elbows towards your knees and we'll come back up on our hands tuck our toes and move into a downward dog stretching out the backs of my legs back down on our knees you can move into a wide legged Child's Pose it moving your knees apart making lots of room for your belly and then walking your hands forward stretching out your back then walk your fingers forward and you can walk your hands to one side stretching out for your side body on one side and walking them to the other side sometimes this feels good if baby is getting tight in there and pressing up against your ribs [Music] good we'll come back up the to center in position and from here we can move into shavasana so if you wanted to grab your pillows or a bolster for under your head and under your knee you can do that and again carefully getting down on your side and you can rest one meet on a pillow if you want to you can place your hand on your belly connect with your baby we'll take a couple of deep breaths and sighs out inhale in and fully relax all the muscles in your body inhale in sigh out and fully relax and just watch your breath try not to control it [Music] [Music] you and when you're ready you can wiggle your fingers and toes stretch your top hand and foot away from each other and push yourself up to a comfortable seated position again and I'll pick the yoga card for today and the pregnancy yoga card says my baby is happy and healthy inside me so thank you so much for joining me today namaste to you and namaste to the babies if you like this video let me know in the comments below or if there's another kind of pregnancy video that you'd like to see also let me know and I also have lots of free resources I will put in the description box below so we have a complete guide on how to cope and reduce pain and labor a pregnancy meal plan a copy of your pregnancy card downloads and more so you can go check that out I'm gonna keep making more videos like these every week so if you like videos like these subscribe and hit the notification bell and hit the thumbs up it lets YouTube know that you like these videos which helps me out and supports me I hope you're staying healthy and safe during this time and hope that you're feeling as good as possible in your pregnancy I love to hear from you so let me know in the comments how you're feeling and how things are going in your pregnancy now and thank you so much again for joining me for this video I hope that your body feels great after that stretch and I will see you in the next video okay bye

#Prenatal #Yoga #Stretches #Pregnancy #Stretches

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