Prenatal Yoga Workout (Pregnancy Yoga) – safe for all trimesters

Prenatal Yoga Workout (Pregnancy Yoga) – safe for all trimesters



Prenatal Yoga Workout (Pregnancy Yoga) – safe for all trimesters. Great to keep you and baby healthy in pregnancy, help your body feel great, find more energy, connect with baby and prepare for labor.

*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

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

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 P&P Health Inc. 2020. All rights reserved.

#prenatalyoga #prenatalyogaworkout #pregnancyyoga

welcome to pregnancy and postpartum TV today we're doing a prenatal yoga workout to help keep you and baby feeling strong and healthy and feeling great it's also to help for labor preparation and it's safe for all trimesters you don't need any equipment except for a mat or comfortable floor and a water bottle for hydration if you're new here my name is Jessica humble I'm a pre and postnatal fit instructor and I put out new yoga and fitness videos for pregnancy each week so if you like videos like these please subscribe and hit the notification bell always be safe and get clearance from your doctor before starting any new exercise routine as well as listen to your body and only do moves that feel safe for you and your baby we're going to start on our hands and knees so you can come to hands and knees shoulders over wrists and hips over knees and we'll start warming up the spine with some cat-cow so you can round out your back stretching inhale moving into cow stretching the other way and you can move with your breath [Music] holding your baby into your spine rather than just letting your belly hang out [Music] now do last one more and then we'll do some hip circles so again this can be as tiny or as big whatever feels good lubricating the joints [Music] and you can go the other way tuck your toes under and press up into downward dog bone will take tiny steps all the way forward towards our hands you can bring your feet wider apart to make room for your belly if you need to and then we'll roll absolutely one vertebra at a time and bring our hands up above us pointing towards the top corner of the room and then sit back into chair position weight into our heels reaching our arms forward shoulders are rolled down our back lots of space between our ears and our shoulders and bringing your hands together and around back up and sink down again into chair a little bit deeper this time and hands come into prayer standing up again and we release down one more time breathing deeply [Music] and this time we'll bring our hands and release all the way forward bending your knees at the bottom if you need to you can clasp your elbows and release forward and releasing your elbows roll up again and we'll step out to the side for triangle opening your arms up to the side reaching towards the side of the room drop in your hand on your leg and then reaching the other arm up and taking a few breaths here [Music] and inhale coming up again widen your stance a little bit I'm bending that front leg for warrior two shoulders are relaxed soft gaze over your middle finger and we can tip back into reverse warrior and will flow between warrior two and reverse warrior with our breath [Music] one last home beautiful – coming up and this time we'll turn our hips for warrior one inhaling your arms up and bending your front leg and taking a few breaths here [Music] and we'll straighten that front knee and bend a little bit deeper inhale straighten and Bend inhale straightened bend one last time and bring your hands behind in reverse prayer or clasping your elbows behind and we'll lower down into humble warrior lots of lengthen your spine inhale up exhale folding forward legs are strong and steady inhale up and one last time and inhale up we can straighten our legs take our stance in just a little bit place your hands on your hips open up for a small chest opener and folding forward with a lengthened spine over your leg for pyramid posture and you can stretch here [Music] [Music] and if you want to feel a little bit more forward you can and then I mix inhale coming back up we'll step our feet together for half moon we inhale our arms up and it will tip it to the side lots of length in your spine inhale coming up tipping over stretching the other way and we'll move back and forth with your breath [Music] and finishing up here coming back up to a standing position and then we'll move to triangle on the other side opening up your arms [Music] [Music] and inhale coming up and we'll move into warrior two [Music] and reverse warrior will flow between [Music] and last stretch here before we straighten our front leg and turn our hips inside or warrior one inhale your arms up and bending your front leg [Music] and with strength straightening that front leg and and straightening and bending and one last time bring your arms behind you into a reverse prayer or grab your elbows and the Lincoln spined folding into humble warrior inhale and tipping forward and up and one last time and up before we shortened our stance and we fold forward into pyramid stretch [Music] and if you want you can release a little bit deeper and then coming up [Music] we'll step to the center or tree so grounding one foot spreading your toes and either placing your foot on your calf or above your knee and bring your hands to heart center control releasing your hands down and your foot and switching sides and releasing down we'll take our feet wide apart and slightly pigeon-toed our toes in placing your hands on your hips and it's light chest opener before we fold forward you can place your grant your hands on the ground in front of your face and then open up to the side for a gentle twist and when your fingertips down and opening up on the other side beautiful and your gaze follows your fingertips down again and you can heel toe your feet in and then very carefully come down to a yogi squat if your heel is popped off that's absolutely fine and you can bring your hands to prayer and press your elbows into your knees opening up your hips we can hang out here for a few breaths you can close your eyes it's a great position I tried to do this every day in my pregnancies to help prepare for labor to help open up my hips it feels good you can rock back and forth a little bit and just relax and breathe [Music] [Music] and if your eyes are closed you can open your eyes and place your hands on the ground and shift your weight forward and move in to a child's pose so knees can come nice and right apart making room for your belly and then you can walk your hands forward and we'll bring our arms all the way forward and actually plant our elbows on the ground you can put your hook down and if it feels good you can bring your hands to the back of your neck for a nice stretch to your triceps [Music] [Music] releasing your hands forward and you can walk your hands in coming up on your elbows now and then pressing your elbows into the ground and almost as if they're dragging back you can look up for a small upper back bend beautiful so now we're gonna press up on to all fours and you can take one leg and move it out to the side and place that same hand is the leg that's out in front of your face and we'll open up for a gentle twist and moving with our breath move that arm underneath for thread the needle and moving with your breath [Music] [Music] and one last time and coming back up on to all fours and if you want to do a little stretch you can release that hip down stretch the inner part of your leg and bringing that leg in we'll switch to the other side placing that same hand in front of your face and opening up and thread the meet on [Music] [Music] and that was our last one coming back to all fours we'll move into a dog bird and so again not letting your belly hang out but bringing your baby into your spine and we'll lift our opposite hand and the leg and curling in and inhale lengthening out curling in and lengthening out and I'll let you move with your own breath [Music] and last one and we'll switch sides inhale lengthen out exhale purl many the last one back to all fours will come back into a seated position here moving into a wide leg forward fold and so knees and toes are pointing up inhale and stretch our arms up and then we'll move back and forth with our breath inhale and exhale to one side and last one here inhale up and that will bring in one leg for Jenna sheersh-asana and shift your hips to be square with your leg and inhale up and folding forward will keep lengthen our spine imagine a string coming out at the top of your head pulling and giving you leg [Music] you can release forward that feels good [Music] and in hair coming up we'll switch sides squaring your hips to the other side inhale little leg and exhale folding forward gaze can be at your big toe and if it feels good you can release a little bit more forward and coming up from here we're going to move into a reverse tabletop so you can take your feet out and walk your hands back your fingers are pointed at your bum and well press into our arms and into our feet fingers and toes spread and pressing up into reverse tabletop and breathe [Music] and we'll release down and move with our breath [Music] and one more and releasing down we're gonna get down on our backs but we'll come carefully down on our side to protect our core and rolling on to our backs we're gonna push up into bridge pose and so spreading your toes and pressing into your feet activating your glutes and pressing up into bridge you can tuck your shoulders underneath and if it's comfortable you can clasp your hands and press your hands and your arms into the ground lifting up it's light lift in the chin for lots of space in the back of your neck and we'll release down and we'll push up again and this time we're gonna do some kegels while we're up here so you can picture a blueberry at the opening of your vagina and sucking it up and hold five four three two one and release everything down fully relaxing your pelvic floor at the bottom and we'll do that again Kegel and pressing up into bridge five four three two one and release down relaxing everything and exhale capo and pressing up five four three two one and release it down we'll do that one last time Kegel and pressing up five four three two one now I'm gonna do as many people as we can in 10 seconds to work on our fast twitch muscle and go and fully release down and relax we're gonna grab our knees and stretch out our lower back rocking back and forth and then we'll roll over onto our side and we're gonna move in it to a pigeon pose or alternatively you can do a figure four stretch like this in a seated position and switch sides but you can move into pigeon stretching out your back leg behind you and sitting up nice and tall and you can either stay here or you can fold forward onto your elbows or onto your forehead and when you're ready and press into your hands and tuck your back toe and we'll press into a downward dog to switch sides bringing the other leg forward making sure that your knee is safe there should be no pain or sensation and coming up and releasing forward if that's safe and comfortable for you [Music] [Music] [Music] ready push Amy back up and coming back in to a seated position before I move into shavasana I'll pick that you pregnant to yoga card and this yoga card is I take time to connect with my baby and send my baby love and my baby can feel this love so we can move safely it down on our side if you have a pillow that you wanted to put between your knees you can if that's more comfortable and slowly making your way down and you can close your eyes you can place your hand on your belly connect with your baby [Music] and when you're ready you can wiggle your fingers and toes and stretch your foot in your hand in opposite directions and to make your way back up to a seated position thank you so much for joining me for this prenatal yoga workout namaste to you and namaste to the babies I also have lots of free resources so as a dietician I have a pregnancy meal plan as well as I have a complete guide on how to reduce and cope with pain in labor as well as a Kegel guide on how to prepare your pelvic floor for birth as well as heal your pelvic floor as quickly as possible after birth as well as the pregnancy yoga cards that I talk about so I'm gonna put all of the links to those in the description box below so I hope you go check it out and if you like videos like these please subscribe hit the notification bell because I put out new prenatal yoga and fitness videos every week all right thanks so much Anna I will see you next time [Music] you

#Prenatal #Yoga #Workout #Pregnancy #Yoga #safe #trimesters

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