Prenatal Yoga with Lara Dutta | Pregnancy Yoga | Routine | Health Wellness | Yoga

A film by Ipshita Maitra.

Warning:
The Creator, Producer and Distributor of this video do not accept any responsibility for any injury or accident incurred as a result of following the Asanas in this video. Please consult your gynecologist if you have any doubts.

Pre Natal yoga helps primarily to create a healthy body, a positive relaxed mind and helps mothers' to tune into their pregnancy. They learn to be aware of their feelings and responses, and how to deal with them in a calm and joyful manner.

At it's core Pre Natal yoga trains a woman's mind and body for the experience of giving birth, not so much by reducing the intensity of birthing but by increasing her awareness, thus heightening the entire experience of pregnancy and birthing.

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mobile sit comfortably in sukhasan you may use a pillow underneath you for support if you wish bringing one hand to your heart and one to your belly close your eyes listen to the sound of your body your breath and your growing baby tune in to the sound of your breath the connection to a healthy birth is through relaxation so breathe in a way that's relaxing to you you are now breathing for yourself and your baby keeping the concentration on your breath bring your hands to your knees foreign face up thumbs and index fingers touch we are now going to do pelvic floor exercises also known as kegels on inhalation polio pelvic muscles up drawing them all the way to the top and gently release them on your exhalation visualize riding an elevator draw your muscles upwards for one two three hold at the top and then exhale softening again inhaling one two three squeeze and relax normally one last time being mindful to relax all other muscles while isolating only the pelvic muscles and relax down we do pelvic muscle toning for a healthy childbirth and Recovery when you're ready bring your hands to Your Heart Center in prayer position setting the intention for your practice and then bringing your hands to your third eye the pituitary gland your seat of intuition and wisdom from here we will place our hands down onto the knees Palms face down beginning pelvic circles if you feel the need to create more space for your belly bring the soles of your feet together as you inhale start to rotate yourself to the right big inhale and as you exhale move back good again inhaling moving forward as you exhale push the hips down into the Earth this exercise warms up the spine creating fluidity and opens out the hips last time in this direction inhaling and exhaling good and then switching directions [Music] dancing with the baby starting to awaken and warming up good last time inhale and exhale moving into spine flexations inhaling shoulders drop heart opens exhale opening up to the back of the heart chin drops good inhale and exhale last one like this inhale coming forward exhale moving back on your next one inhale right arm reaches up fingers are spread exhale coming down now the opposite arm and exhale inhaling reaching up this movement helps create more space for the baby and strengthens the arms inhale both arms now reaching up and open beautiful exhaling down inhaling and exhaling last two opening up the Heart Center to all knowingness last one inhale good and relaxing down beautiful extending your legs in front of you for ankle and wrist rotations encouraging blood circulation and the balance of blood flow and then reversing the movement mindful of staying with your breath [Music] moving into Mercury acid so removing any pillows or props you were using coming forward onto your hands and knees being very mindful that your wrists are underneath your shoulders and your knees are comfortably apart as you inhale looking up as you exhale tucking chin to chest and rounding again inhaling looking up heart opens exhaling and rounding connecting to the baby allowing the baby to dance in the amniotic fluid exhale as you inhale bend your arms slightly at the elbows taking the pressure off your wrists [Music] last two times inhale opening the heart chest and throat exhale and rounding last one and exhale and round Now find a neutral spine bringing elbows down to the earth move your knees back till comfortable placing your third eye down onto the mat join your palms in a namaste bringing your hands over your head and hold find the position that is comfortable for you can also place a pillow under your forehead this Asana opens up your lymphatic glands which brings Harmony and balance to our internal system imagine your breath touching every cell of your body good coming up so that your forearms are now resting on the mat elbows are underneath your shoulders we're going into leg lifts overgrassen inhale raise your right leg up spread the toes wide nice active foot exhale drawing the knee under tucking chin to chest your center of gravity changes through pregnancy so stabilize yourself and be careful not to move beyond your range of comfortable movement good inhale and exhale One Last Time raise your leg nice and high squeeze and then dropping it in tucking chin to chest switching sides inhale spread the toes exhale tuck chin to chest inhaling and exhale try to be really fluid with the movement lovely this arson strengthens the back and opens up the leg and hip joints last two [Music] last one squeeze and lift [Music] and exhale slowly coming down into child's pose surrender to the Earth you can rest your hands and Palms on top of one another resting your forehead on the top of your palms nice big breath inhale to the back of the body really breathing in exhale soften the hips feel free to take any size or yawns here allowing this to feel good focus on big inhalations and long exhalations when you're ready to come up come up on your hands again [Music] extending the right leg out to the side lift the arch of the foot inhale raising the right arm up opening up being graceful and beautiful exhale and rounding through good inhale and opening simultaneously working the left arm while exhaling through again inhale and open up your chest exhaling nice gentle soft twist inhaling and exhaling take nice long breaths and breathe into any of those areas that feel really tight we're going to lift the arm up and then as you exhale getting into the rotator cuff bowing down and stretching forward lovely one cycle of breath here [Music] and then come up on your knees if you wish to take the weight of your wrist you can perform this exercise with your elbows down on the floor bending the left leg out now [Music] inhaling left arm opens up exhale and through good allow this to be a dance breathing into every cell of your body as you inhale open up to any intention that you set as you exhale release any doubts of fear or resistance [Music] inhale breathe deep and exhale [Music] last one inhale and then as you exhale rotate and down surrendering but opening up into the left side good foreign into restful pose or child's pose once again good drink in the fullness of your breath as it is nourishment for all your and the baby's needs slow the heart rate down coming up to standing on your knees moving slowly and mindfully [Music] standing on your knees inhale your arms up and as you exhale bring your hips down towards your heels again inhale good and exhale down inhale opening up to positive vibrations exhaling and coming down again inhale [Music] and long exhale bowing down into your intention inhale this exercise really strengthens your quadricep muscles as well as elevates the heart rate pumping blood to the entire system [Music] last time inhale and exhale bringing hands in and Namaste to the Heart Center breathe deep and slow the heart rate down one two three coming up again on your knees extend your hands out to the side for side stretches inhale and exhale down to the other side inhale and exhale moving fluidly like a dance [Music] nap through the intercostal muscles making space for your baby we want to bring fluidity into our practice when we're pregnant we're filled with lots of water in the body so move like you're moving with the ocean [Music] again inhaling and exhaling swaying like a tree finishing inhaling bring your hands to your heart sit back down in bhajrasana one long inhalation moving into adhu mukshwanasana Palms come to the top of the mat toes are tucked lifting the knees off the mat hips come High melting the heart into the shoulders this is a dynamic movement inhaling coming up to the top of your toes and exhaling pressing your heels down you should feel the stretch on the back of your thighs and calf muscles good last two coming up up up sailing and pressing down last one inhale and exhale down walking your hands to the back of your mat take your time rolling up using your hands on your legs for support come up slowly shoulders roll back heart lifts and the head comes up last coming into standing mergeriasana Place The Palms on the top of your knees bending the knees slightly good inhale dropping the shoulders back heart opens up exhale and rounding good again inhale so good for your spine and exhale [Music] make this feel good like a dance right into the baby's space [Music] let go last two inhale foreign and exhale rolling yourself up standing shoulders down and back we're going to do a moving meditation so sweeping from between our legs and twisting exhaling to either side inhale and exhale twisting to the right good again inhale and twist inhale and exhale keep on going good inhale and exhale releasing any fear and doubt clearing the path for a great day ahead good powerful breathing breathing last one inhale and exhale in your hands to Your Heart Center [Music] feel a strong connection to the Earth a gentle smile on your face to your baby and breath by placing one hand on the belly and one on the heart for heart rate slow down [Music] good from here sweeping your arms up into the sky big breath in as you exhale hands come down in a namaste along the center line of your body inhale arms up connect your strong legs exhale tuck chin to chest good again inhaling and exhaling you can do this every day imagine yourself surrounded in white light white protective light good again breathing straight down into the baby space nice pale cleansing breath [Music] two more inhale [Music] and exhale down last one inhale and exhale pause tailbone drops legs are engaged moving into Warrior one step forward to the top of your mat bring your hands to your hips so you feel stable stepping the right foot back good make sure you have enough width and distance ensuring a feeling of stability slightly bend the left knee and bring your arms up so that the elbows are parallel to the Earth in a dynamic movement as you inhale bring the Torso forward opening the arms as you exhale close the arms in good once more inhale and exhale inhale torso moves forward exhale close back try to keep the front knee in its position moving only with the Torso come down as forward as you can and back last two inhale and exhale last one inhale and exhale bringing your hands back to your heart center open up to Warrior Two inhale straightening the front leg and exhale Reaching Forward as much as you can and placing your hand on your left leg right arm comes up shoulders are stacked look up to the top of your thumb make sure your legs are fired up with lots of strength hold it there breathe deep for one more cycle of breath good rooting down through the feet inhale and come up as you exhale sit down into that front knee coming into side angle place your elbow on the knee and rotating the right arm inhale opening up like a dots inhale welcoming the stretch keeping a strong back leg as you rotate gracefully inhale and exhale coming into Warrior Two again sit down into your front leg beautiful and moving now into exalted Warrior inhale and stretch back keeping one hand on the belly connecting to the baby breathing into your inner goddess and all-knowingness holding there for one more cycle of breath and releasing coming back staying firm in this position and sitting down into that front knee as low as you can go inhale and straighten exhaling place your hands on your hips and heel toe the back foot to the front of the mat stepping forward to bring your feet together turning to the other side now stepping the left foot back for Veer bhadrasana nice comfortable stance drawing the right hip back and left hip forward inhale elbows up and move forward opening the arms try keeping the legs stable and only moving from the Torso [Music] breathing in as you come forward and exhaling powerfully As you move back inhale strengthening the shoulders good inhale and exhale two more [Music] last one inhale bringing your hands back to your heart open up into Warrior Two inhale strengthening the front leg exhale Reaching Forward and placing your hand comfortably on your leg both legs are straight shoulders are stacked find a gaze that is comfortable for yourself [Music] putting up and making more space in the abdomen for the baby coming up exhale sit down into the front knee knee is in line with a little toe place your elbow on your knee and rotating upwards open the arm up and down inhale and exhale release any tension in the upper back and shoulders One Last Time inhale and exhale gracefully bring yourself back up to Warrior Two and exhale down getting into exalted Warrior lift your arm up and bend it over your hips place the other hand on your belly and hold come up and sit down onto the front knee again get into your hips and open up inhale hands to hips heel toe the back leg and step forward [Music] Center yourself find a connection to the Earth and tune into your breath Again by placing one hand on baby and one hand on the heart [Music] squats place your legs slightly wider than hip distance apart feet are parallel to each other inhale your hands up and exhale bringing your palms down the center line of your body all the way to the ground inhale hands come overhead exhale bringing your hips down all the way to the floor inhale and as you exhale make sure you're pushing into the floor with your palms as you roll up head coming up last bringing your hands down in a namaste squats help you keep your strength toning your inner thighs and pelvic muscles so love these squats [Music] inhale to the sun quality of Vibrance and exhale to the Moon quality of serenity beautiful for added support under the arches of your feet you may roll your mat up if you feel the need rolling up keep the chin to chest till you're all the way up good one more [Music] inhale and bring your hands down in a namaste to Your Heart Center [Music] good moving down to the earth now inhale your arms up nice cleansing breath as you exhale bend the knees and come through and down placing hands on the mat step back into adhu mukshwanasana staying for a nice long breath and then bring the knees down to the Earth sitting back down onto your mat opening up the right leg keeping the left foot as close to you as possible very good inhale left arm up and then back down to the other side this is a nice fluid movement and we don't need to coordinate it to the breath it's a rhythmic movement and babies love Rhythm so nice repetitive rhythm is key opening up you're nice and warm now so enjoy the body's natural flexibility last one taught roll the top of the shoulder open opening up the neck muscles good place your left hand behind you come up on your left knee and extend the right leg feel a stretch on the right side of your body gracefully lower yourself and switch sides stretching out the left leg right leg is tucked in bend the right arms sweeping it over the head and then drop to the other side [Music] maintain a steady rocking movement enjoy the rhythm of the movement [Music] last one and hold inhale and rotate the top shoulder sail and raise yourself off the ground stretching the arm hold for a breath down into butterfly pose bringing the soles of your feet together [Music] inhale raise your arms up lengthening the spine and opening the arms as you exhale Bend forward clasping your feet feeling your lower back and spine gently come down push down with your elbows to feel a nice good stretch in your hips and release [Music] this is the end of our routine we are going to lie down in a final shavasana if you feel the need you can use a pillow between your legs for support and lie down gently onto your side stay in shavasana for as long as comfortable observing your breath and consciously relaxing your body

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