Boho Beautiful Yoga
Yoga for Pregnancy | 30 Min Prenatal Yoga Flow For Peace Of Mind
A 30 minute prenatal yoga practice for pregnant mamas of all levels who need to relax, de-stress, and find peace of mind. Completely safe for Trimester 1 & 2!
Explore the entire three-trimester Boho Beautiful Yoga Prenatal Journey:
Boho Beautiful Prenatal
This prenatal trimester 1 & 2 yoga flow will stretch you in all the right places so you can let go of tension & worry. With just enough movement to boost your mood & energy, this prenatal yoga class was designed to reconnect you with your breath, rejuvenating your muscles, joints, & ligaments by delivering oxygen to every point in your body, including your beautiful baby growing within.
Props you'll need for this practice: 1 block & 1 bolster
Shot at the beautiful nexus yoga institute.
https://www.nexusyoga.com
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Access the entire ‘PRENATAL PREMIUM PROGRAM' at:
Watch the PRENATAL Program Trailer:
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Boho Beautiful is Juliana Spicoluk & Mark Spicoluk (mama & papa to Xavian Lionheart)
Boho Beautiful Yoga is a yoga fitness lifestyle channel that is creating positive content for your body, mind, and the earth. Yoga, Wanderlust, Fitness, Vegan food, Conscious Living, and Meditation!
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Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Boho Beautiful Ltd. nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.
hi guys juliana xavier here just wanted to say that the class that you're about to enjoy is actually from our boho beautiful prenatal yoga and fitness program that we created when i was pregnant with this little guy right here wow this is like a magic magical miracle baby and it is the perfect offering for any mother to be out there that is looking for that physical and spiritual guidance through this incredible journey that is ahead of you so if this is something that speaks to you or you know someone that this might speak to go ahead and click the link in the description of this video to find out more information but with that enjoy your practice [Music] [Applause] [Music] [Applause] [Music] [Music] hello friends welcome to your day eight our reconnection and rejuvenation yoga flow so today's practice is going to be all about connecting with our bodies with our breath and also moving through different types of movement in yoga postures to really give you that feeling of energy connection and rejuvenation in your body and mind i recommend you guys have your bolster ready because we're going to be using it to start our practice today so if you have a bolster or anything like it at home go ahead and grab it alright let's begin [Music] so take your bolster and then you're going to take a yoga block and we're going to create that nice little support for ourselves to start in super barakanasana reclined butterfly pose and then you're going to take the feet heels and toes together and simply allow your body to relax over top this always feels so nice and then what we're going to do is take our hands onto our belly we're going to begin our practice with a breathing exercise called your three-part breath we're really going to think about bringing as much oxygen throughout our entire body including towards our little baby in the belly there so i want you to take an inhale and first feel your belly rise so you're bringing lots of oxygen into the belly and then continue to bring that air into the rib cage expanding the ribs and then all the way up to the chest and then as you exhale you just work with that movement down chest ribs and belly again inhaling into our belly into our ribs into our chest really feeling yourself opening up filling yourself with oxygen and then exhale let it go chest ribs and belly so go ahead and do this at your own pace inhaling deeply really thinking about welcoming as much oxygen into the body exhale now when we breathe deeply not only are we bringing oxygen into our muscles into our joints into our internal organs but we're also bringing more and more oxygen oxygenated blood into our placenta towards the baby so this is not only for our health but also for the health of our baby so really thinking about deepening your breath so keep going just one more time three part breath inhaling belly ribs chest really feeling that movement of prana through your body exhale chest ribs and belly beautiful and just taking a moment with your eyes closed and checking in with how your body is feeling today where is your energy level at how are your muscles your joints feeling how is your mind feeling taking note exactly where you are today in allowing this reconnection to yourself to guide you in setting a beautiful intention for this practice today whether that is intention is to let go maybe of any heaviness tension anything that doesn't serve you anymore or perhaps your intention can just be something more simple in coming into a present moment reconnecting with your heart with your breath so take this opportunity to set that intention in your mind always remembering to come back to it through your practice then when you're ready slowly release your hands bring your knees together feeling that nice stretch through the hips and then rolling over to your side and coming up to our hands and knees position so at this time you can go ahead and just remove your bolster and your block to the side you won't need it for the next little while and then what i'd like you to do is come on over to hands knees and we're going to start to just add some movement into our bodies so go ahead and bring your hips down towards the heels and then in a circular motion start to the right go ahead and bring the hips just slightly down and you're gonna make this feel good on your body so make it fluid make it feel nice just go ahead and make big circles good allowing the hips to dip as comfortably as they feel add in the shoulders add in the head movement make it fun make this your own little dance on the mat and all you're going to do is reverse that same movement just take it over to the left and around hearing little cracks here and there in our joints and our bones and that's totally normal good bringing lots of fluidity energy into the spine into the shoulders into the hips and two more times big circle wonderful beautiful you guys coming back over to neutral position tucking your toes underneath at this time we're just gonna lift and hover the knees taking a deep breath in exhale press away into your downward facing dog take your time here go ahead and add some movement once again letting go of any restriction any tension in your calf muscles in your hamstrings your shoulders even just make this fun make your practice be a fun time on the mat a rejuvenating time a time where you can really explore how your body is feeling where that tension lies that day and with your breath letting it all go awesome now once you got yourself a nice little fluid movement going on just go ahead and release a little deeper into your downward facing dog let's really think about elongating through the neck draw the shoulders away from the ears opening up through that upper body taking a deep breath in exhale now rounding vertebrae by vertebra coming into plank position slow and steady coming right into that plank your feet can stay apart exhale come back over downward facing dog three more times inhale rounding rounding rounding your head should come up last exhale push back and release for two inhale rounding forward exhale release for three one last time rounding forward exhale release for four now we're gonna flow it out rounding through into plank take your knees chest chin if you like to modify otherwise go ahead and take your chaturanga releasing the toes inhale upward facing dog exhale push back downward facing dog awesome go ahead and bend your knees and just start to walk your feet you can make these little walks as funky as you like coming over to our standing forward fold with our feet apart and then from this position what we're going to do is just bend your right knee and extend your left leg take your right hand down on the floor this is where you can also use a block if you need a little bit more support here and then you're going to take your left arm and reach it up to the sky so it's a bit of an open twist this is something that is okay for us to do at this time in our pregnancy so opening not closing or twist your hand is grounded your right knee is bent your left leg is extended so really feeling that nice deep stretch right through the back of your left leg taking another deep breath in exhale now bending both knees bring your left arm down stepping your right leg all the way to the back of your mat coming into your high lunge and then continuing with that arm all the way up into that open high lunge twist and staying in this position let's just add some movement with the arm you're gonna bring the arm back towards the back of the mat exhale bring it forward and around for one bring it back forward and around for two forward and around for three one more time and four beautiful hold it here reach and lengthen don't be afraid to use a block if you need a little bit more support exhale bringing your hand in towards the other hand heel toe your foot outwards slightly staying in that open lizard lunge but before we start to roll the foot out just keep the foot grounded we're just going to do little baby pilates push-ups i like to call them our tricep push-ups you're just gonna bring the head down bend your elbows exhale bring yourself up inhale down exhale up so it's not really about working the upper body but what we're doing here when we come down and we engage we're getting ourselves to go a little deeper into that hip opening sensation in our hip flexor great job inhale open and look up to the sky exhale drop that back knee to the floor left hand now presses that front knee out to the side as you open up the body just taking a deep breath and really feeling that release through your hip flexor good deep inhale exhale bring your body down hand grounded ground your foot lift your back knee off the mat and slowly press into the hands as you lift and bring that left leg up towards the sky three-legged dog stretch it out take a deep breath in exhale rounding through coming into plank chaturanga or knees chest chin inhale upward facing dog and exhale push back releasing into your downward facing dog inhale looking to the front of your mat lift your heels bend your knees give me two steps coming back into our standing forward fold and once again we are here with our feet apart this time we're bending that left knee extending the right leg and reaching your right arm up to the sky and now following that top arm with your gaze and just feeling that gentle release through that straight leg beautiful hold it here deep inhale exhale slowly bring your hand down and then stepping at this time with your left leg so that knee that was bent all the way back towards the back of your mat from here that arm reaches back up to the sky holding that gentle high lunge twist and let's just add movement with that arm begin to reach it all the way back and then forward and reach for one big arm circle for two breathe connect your breath with the movement for three inhale exhale four inhale reach up exhale bring that hand down heel toe your foot out towards the very edge of your mat try to keep that back knee lifted away from the ground at this point we're just gonna do little baby drops and come on up for one little tiny push-up and two work with the breath again and three one more time and four great job drop that back knee this time you can roll your foot to the lateral side use your right hand and just press that knee away and then see how far you can comfortably open up your body and this is a really interesting posture because a lot of us are going to feel different tension and pain in our hip flexors and this is an opportunity for you to really discover where that particular point of pressure and pain is for you and once you discover it you're going to hold it there so maybe it's keeping your knee closer and just bring yourself a little higher maybe it's allowing the knee to fall away a little bit deeper just again being mindful that we have a lot of relaxing going on in my our body right now so we don't want to over push ourselves over stretch even though you feel like you've really increased your flexibility in the last little while just be extra careful don't get fooled by the hormones take another deep breath in good and then as you exhale come back over to center hand back down lift your back knee off the mat now press into your hands and go ahead and lift that right leg right up towards the sky into your three legged dog beautiful inhale exhale come forward into plank position chaturanga dandasana inhale opening upward facing dog exhale push back releasing into your downward facing dog beautiful inhaling deeply into your belly exhale let it go lift your heels bend your knees go ahead and give me two steps top of the mat feet apart inhale this time extending through the knees as you come up halfway lengthening exhale reach and see if you can grab those ankles coming into your standing forward fold once again make sure you have lots of space for your belly here we want to not constrain anything we don't want to compress anything so just stay there one more inhale exhale bend your knees rolling up for four four three two and one just finding a nice balancing posture here go ahead and just open the palms of your hands take a deep breath in close your eyes hands come on to the belly inhaling again lots of oxygen into the belly ribs chest exhaling out of our chest ribs and belly just taking the second to reconnect to our intention reconnect to our body to our breath reconnect with our baby just take that opportunity right now to find that center and then feel the grounding through your feet we're just gonna do a couple of standing postures here so take another deep breath in now on your next exhalation you're going to bring all of your weight to that right foot and just go ahead and bring your left knee up towards your chest you can grab that knee and you can hold it here i'm going to give you a couple different variations maybe you're at a practice and at a point where this is as far as you like to go today and that's great version two is to actually take the outside of your left foot and just see if you can slowly start to extend the leg maybe halfway and then the last version is if it's within your practice you extend all the way out so feeling that stretch and again we can reach that opposite arm all the way back keeping our belly button pointed towards the front of our mat this still a twist that we can take that's safe for our bodies at this point in our life another deep breath in beautiful exhale now just let go of your leg drop it all the way down and then from here see if you can keep that stability and just grab that back heel and pull it towards your glute so heel towards your glute and then try to bring your knees together so it's a beautiful quad stretch as we're lengthening through the body here again really working on that stability that strength in the leg deep breathing keep the knees together if you can exhale drop the leg both hands come up to the sky knee comes up flex your foot hands to your heart as you push away push away push away you got it and drop it down to the floor awesome guys inhale reach both arms up to the sky big stretch exhale dive it down keep your feet apart inhale halfway lengthen exhale hands down step back plank position chaturanga dandasana inhale upward facing dog exhale downward facing dog give me a big breath here let those heels drop down exhale lift your heels bend your knees look to the top of the mat take two steps forward inhale halfway lengthen exhale release it down forward fold and then slowly begin to roll up for three four two one opening into that beautiful mountain pose here taking a second hands to the belly let's just take that one other opportunity in our standing position really feeling that grounding feel your heels your toes right against the earth right against the mat really connecting to that energy that upon energy feeling your belly under your hands and just sending love to your belly to that beautiful energy of light that is being created within you one more inhale exhale drop the shoulders release the arms go ahead and take your right knee up towards your belly and just hold on to that knee now first we're going to find that stability and strength then we're going to see how far we'd like to take it so again some of you guys might want just want to practice it right here others depending on your practice and what your comfort level is you can grab the outside of your foot and see if you can extend that leg forward and then adding that final arm reach towards the back of your mat again modifying taking whatever variation that feels right for your body today everybody's body is different we're all experiencing different slightly different symptoms in our own way so please just be mindful be gentle be kind to yourself one more inhale exhale slowly drop the leg bring that leg back arms up bend your that right knee that seemed like that was extended bring it all the way back and grab the back of your heel and pull the heel towards your glute now try not to keep that knee too far out do your best to bring it together and then of course not adding that arch in the lumbar spine so really think of tucking that tailbone under pushing the pelvis keeping that nice straight line with the body good and if you can't touch the heel to the glute don't worry about it you can just have it out here wherever you are it's great we're still working on that balance that stability and strength really cultivating that energy within us one more inhale exhale let go of your leg bring your arms towards the sky knee up flex your foot hands to your heart as you push away push away push away and drop it down beautiful inhale let's flow it out reach both arms up exhale dive it down to the mat inhale halfway lengthen exhale hands down step back plank position chaturanga knees chest chin if you modify inhale upward facing dog and then exhale push back releasing into your downward facing dog beautiful just take a second for yourself breathing in deeply exhale lift your heels bend your knees take two steps front of your mat and then come on down to your seated position so you want to come down with your knees apart we're going to do our seated forward fold but the way we're going to modify it to make sure we're not creating any compression in the belly is to keep your feet apart not too wide we're not doing a dragonfly we're just going to keep it about hip width enough space for your belly to not have any sort of resistance when you fold so when you inhale we're simply reaching up towards the sky and then as you exhale you come forward and you grab either your toes your ankles the feet readjusting to make sure you got lots of space in the middle and just allowing yourself to come down if you want to use a block you can also just take a block and use it to rest your forehead on the block like this sometimes it can feel quite comfortable for some ladies so again just listen to your body you guys really listen to what your body needs right now and let it go and this is a moment where we can come back to that internal awareness we can close our eyes and we can really bring a lot of oxygen into the body through the inhalation and then when you exhale you simply give yourself permission to let go deeper and deeper inhale [Music] exhale just see how far your body will relax feeling that gentle stretch through your hamstrings inhale again exhale let's slowly release release your arms reaching both arms up and then from here hands behind just a little scoot forward towards the closer to the front of your mat and then slowly make your way down onto the mat bring your knees together but keep the knees slightly apart but together in terms towards your chest again just feeling this nice little stretch in the back and then flexing your feet and taking one more really deep hip opening posture our happy baby very fitting creating happy babies here keeping yourself safe and happy in the hips you're gonna reach for the ankles or the outsides of your feet and then you're gonna simply bend your knees just allow your knees to drop down and this is where i really encourage you to not think of pulling up and straining your neck but truly let your shoulders relax your head be super rested and relaxed on the floor and sometimes some people really enjoy adding a little bit of a rock i know at times when i feel my hips feeling a little sore or tight adding a little gentle rock side to side can just help you go a little deeper into those little areas in the hips that may be feeling a little more restrictive today but if that doesn't feel comfortable for you you can just keep yourself still and breathing deeply inhale and exhale just let it go really breathing into your hips letting those hips open letting all that tension let go letting go of any worries any thought patterns that are feeling really heavy today just exhaling all that out inhale again and then exhale let's relax bring your knees together and then from this position just to avoid staying too long on our backs even though in the first trimester it's not that big of a deal but again we just want to get our bodies used to not having to spend too much time on our backs so let's take our block and bolster and come back to that same position that we started our practice with today you can come into souptabatakanasana if you like or we're gonna take a savasana but once again just creating that little bit of support for ourselves and our baby you're gonna come all the way down and this time just release your legs really relax your body relax the arms feeling this really beautiful support of the bolster or whatever prop you're using maybe a pillow underneath your back palms of your hands are open your legs are relaxed and just come back to your breath you can practice the three-part breath again if you like or you can just take any regular breathing that feels comfortable for you with your exhalation at this time i want you to really visualize yourself letting go so far in this program you guys have done such an amazing job working your body with all of these changes that are going on and still doing the exercises and the movements to your best abilities so right now at this point in our eighth day of our practice or of our journey together in the first trimester it's really really wonderful to give your body that extra little bit of a break that extra moment of relaxation of rest rejuvenation [Music] so let yourself be heavy let yourself be held by your props by your mat underneath you by the floor underneath your mat by mother earth by that ground that's underneath your floor [Music] surrender to it do not resist anything anymore and simply allow your mind to just let go and go with the flow being the watcher of your own thoughts here not paying attention to anything that may cross your mind but simply being aware it's all it is it's just pure conscious awareness breathing deeply and relaxing deeper and deeper just let yourself go [Music] let your body go [Music] let your mind go feeling yourself heavy as a rock relaxed released breathing in deeply welcoming oxygen into every cell of your body welcoming love blissfulness peace joy and happiness into your life welcoming that energy with an open heart allowing that energy to fill your body with the beautiful radiant light [Music] giving you balance giving you strength [Music] giving you that extra little boost of energy that you need right now inhale and exhale let it go you're more than welcome to just stay in this posture for as long as you need enjoy it give yourself this beautiful gift of relaxation and rest [Music] now please if your time allows you stay here stay for as long as you need but if you need to come out of it right now in this moment with me then gently with loving awareness just welcome some movement to your fingers and your toes deepen your breath [Music] and then exhale just slowly bend your knees roll over to your side to your left side and come on out to your seated position if you want to just keep your eyes closed here keep them closed i want you to keep that energy inside of you right now just find that comfortable seat placing your hands on your heart taking one last final deep breath just feeling that beautiful energy that vibration radiating through your body right now and allowing this energy of love and peace to guide you through the rest of your day thank you so much for joining me today thank you for your work thank you for your time thank you for your energy for showing up for yourself your health and your well-being send you my love and light i hope you have a beautiful rest of your day namaste [Music] i just wanted to say a huge heartfelt thank you one more time for joining me on the math today for this practice i hope it gave you everything that you were looking to receive and like i mentioned earlier this practice was taken from our full boho beautiful prenatal journey program and it is a program that we created during a very very special and transitioning transitionary time in my life because i was pregnant as well and it's very very dear and special to my heart not only for that reason but only also because i find that it really came together nicely in providing any mother to be out there the opportunity to not only maintain and support their physical and mental well-being through the yoga and the workouts but also give you the opportunity to connect deeper to this life that is growing within you i think that's one thing that is somewhat missing through all of the the prenatal content that is out there it's beautiful to of course maintain our body but we always have to remember that there is a human being growing inside of us and so energetically we must find ways to connect to that life that force of creation that is constantly running through us to to bring this life into being and so this program really focuses on giving you the opportunity on a daily basis to connect to that energy to connect to your beautiful baby and to really enjoy this beautiful powerful time in your life into motherhood so if this is something that you feel connects to you and that you need in your life right now then you can click the link in the description of this video or maybe you know someone out there that is about to have a baby and you know they could benefit from such a program then feel free to share it with them as well but overall i just wanted to say thank you again and i send you all my love and i hope to see you on the mat soon namaste [Music] oh
#Yoga #Pregnancy #Min #Prenatal #Yoga #Flow #Peace #Mind
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Don't forget… To learn about the entire 'Prenatal Journey Program' check it out here!!
https://bohobeautiful.life/prenatal-journey/
Beautiful practice <3
Wonderful practice! Really needed that love and kindness towards my body and of course baby. 🙂 Thank you!!
I've bought the prenatal programme for my first pregnancy and it's wonderful. Buuuut not on my first pregnancy now and it's difficult to find 30 mins +. Some shorter pregnancy videos would be amazing for time pressed mamas xx
Thank you for the videos
Thank you for this beautiful yoga 🤍
I’ve been really enjoying this yoga practice during my pregnancy.
❤
Hi. Juliana what kind of bolster do you use? Thanks
I love Boho Beautiful but this class is not appropriate for pregnancy at all. Most postures are not even physically possible nor safe (chataranga with a belly?!) and no adaptations are offered. For example, for forward folds and downward dog the feet need to be wide for a belly, and it's not possible to hold/reach a folded leg with a belly. It is also unsafe to lie on the back after 28 weeks, which is not mentioned in the video. The class may be ok for women under 12 weeks but not adapted or safe for 2nd and 3rd trimesters.
Awesome video, but wondering if too many twist positions in this video 😅
Is the prenatal journey program still available?
Upper facing dog in not allowed in pregnancy, as well as chaturanga
thanks for sharing!!!! love it
Huge thank you! I’m now 26 weeks pregnant (third trimester), and I still do this flow with some little adjustments here and there. I love it. I send you all my love and light as well ❤
This was a wonderful flow, thank you! ❤
Hi @bohobeautiful please do one like this for 3rd trimester, it made me feel amazing in my 1st and 2nd so relaxing but also eased my hip and lower back pain, thank you ❤❤
Oops. My 28 week pregnant ass definitely stared this and was like, how are we doing so many chatarangas???
Open twists are so much safer for pregnancy so pls 🙏 take care
👍👍👍🍀🍀🍀🙏🙏🙏
that was a quite hard yoga flow for a 33 weeks pregnant and I loved it 😉
Thank you so much for creating a prenatal video that feels challenging as a regular yoga practitioner. I’ve found most prenatal videos a little too easy for this point of my pregnancy!
Thank you 😊
Not pregnant yet. Just had a big meal. Same, right?
für das 3. Trimester ist es leider nicht mehr zu schaffen. Der Bauch ist einfach bei den Übungen im Weg und viel zu oft angespannt. Ich liebe sonst deine Yoga Flows aber da wäre es sinnvoll das dritte Trimester auszuklammern.
Could you please send some pregnancy abs workout? Thank you for your lovely practice.
16 weeks and 4 days prego. Needed this today. Thank you, praying for a healthy strong baby for all.
Thank you 🙏 I’m so grateful to your blessfull generosity
Finally will go to explore the site❤
i really like her energy but too much talking. how am i to relax and connect with myself or set and intention if there is always a voice taking up space?
So grateful for your practices!! Just entered the 12th week and loved doing this practice with you! Thank you 🙏🏾
This routine was so beautiful. Thank you so much @bohobeautiful 😍❤🙏🏼
Lovee your sessions 💖
This is a nice practice, but only really suitable for the first trimester, with no modifications offered… should make it obvious in the title!
Love this flow! I've been desperate for prenatal yoga, and after finding zero studios offering it in my area, I turned to virtual classes. After several fails (why so many annoying teachers out there lol, or prenatal flows that are more intention/breathing and less flow), Juliana, you are by far my fav! This was the first virtual class I actually made it through. So thank you! Looking forward to your other prenatal classes <3
I disagree that this is appropriate / safe for the later part of the 2nd Trimester. I am 27 weeks and have enough training to know that some of these postures are not safe for this part of pregnancy.
Nice one
Wonderful pregnancy flow ❤Thank you!!
Beautiful
😍😍😍😍
I’m in my first trimester, second child. I can’t wait too see the difference in this pregnancy compared to my first. The first time I wasn’t practicing yoga at all and this time I plan on staying on top of my practice the whole time. I was very lucky with my first delivery and pregnancy in general. Had her out after 17 minutes of pushing..but 27 hours of labor overall with induction 🙄 I hope I just naturally go into labor this time.
I really really appreciate all the practices Boho Beautiful puts out for all of us. Your always my go-to and favorite of all time! 🪬🫶🏻
Cool
Cool
Find it hard for late pregnancy, even though I am quite qdvanced. lots of adaptation needed, so be aware when practicing in late stages.
This is meant for how many months pregnancy?
Thank you for this beautiful practice! Loved it during first and second trimester, but with the size of my belly, not so suitable for third trimester. Love to you
new era shit is satanic do your research lady Alister Crowley did yoga for a reason just like martial arts its a communication with demon open the kundalini n 3 eye its bad a door open for the demons this people are not bad but there taking people with them to hell without even knowing the practice they do I think they believe in evolution more then the Bible witch is just dumb its ridicules
thank you!
😍😍😘😘😘
You inspire me so much…thank you for the workouts!
Found this, and just went ahead and bought the Prenatal Yoga Journey 💗💗💗 So grateful, thank you 💗💗💗💗💗
always feel refreshed after doing this. Thank you it’s so beautiful💓