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Pregnancy Yoga

Pregnancy Yoga Video Transcript: 

Birth is an incredible journey, one that with preparation of your mind your body and your soul can be a powerful and beautiful experience. An experience that will positively influence you and your child for years to come. By preparing not only your body but also your mind, labor will be easier by quieting your fears and relieving pain. During pregnancy your body will go through many changes. In preparation yoga is a wonderful means to prepare your and relieve unnecessary tension from your body.

 

As you’ve described in our labor and birth guide, a woman can stay active during labor and as she lets her instincts and her hormones guide her, remaining upright or swaying and rocking to help her baby get into the best position for birth, shortening labor and making the experience less painful. Regular practice of yoga positions, especially those that encourage stretching and opening the pelvis prepare your body for the hard work and the positions of labor and delivery. And to help you feel comfortable in those positions. The beauty of yoga is that it does not work solely on the body but it prepares your mind and the use of your breath as well. Mindset and preparation is everything. We’ve prepared this 30 minute yoga routine for your pregnancy to cover basic yoga moves, even if you are a beginner, yoga utilizes flexibility and the use of a feeling of sinking into the floor giving in to gravity and the use of your breath, something that I cannot emphasize enough, is so important in labor. Yoga practice will help prepare your mind and your body in preparation for your labor and delivery and the demands of you as a new mother.

 

 

 

 

First become seated in a comfortable position with your spine straight, your legs relaxed with the knees as close to the floor as possible, and positioned in the lotus position. Rest your hands on your knees or on your lap and close or lower your eyes. Allow your pelvis to sink into the floor, keeping your back straight pay attention to your breath. Don’t try to change it in anyway, just pay attention to how the inhalation and exhalation is happening naturally. Imagine that you’re creating space in your chest for your breath. So that when you inhale and exhale your breath will take a little longer… Breathe here for a moment now, focus on exhaling and when doing so imagine your pelvis sinking into the floor, giving into gravity. Imagine as you inhale your growing taller and longer.

 

Just continue to breathe focusing on your breath. Inhaling and elongating. Exhaling and feeling your pelvis sinking into the floor. Inhaling and elongating,

Exhaling and feeling your pelvis sinking into the floor.

 

 

Just breathing…

 

 

Now raise your arms to shoulder height clasping your hands in front of your chest, turn your clasped hands and stretch out your arms in front if you, keeping your arms at shoulder height. Breathe in and on exhalation take your arms and raise them over your head. Keeping your elbows slightly bent so that your shoulders won’t slouch. Focus on your breath while you hold this position.

 

Gently take your right arm down a place on the floor beside you. Keeping your left arm stretched over your head, while you inhale. On exhalation take yourself into a side bend. Breathing gently…

 

Inhale and release the arms and do the same thing to the other side. Keeping your body long, inhale yourself into a side bend… and continue gentle breathing.

 

Inhaling and come up sitting tall and gently roll the shoulders first, one way… and then the other

Next remain sitting… but stretch your legs, keep your knees to the floor. Your toes facing up and gently begin to circle neck. Be mindful not to let it drop too far to the back. Going one way… and now the other.

 

Now bring your head to center and breathe here a moment, keeping your spine long and your pelvis dropping into the floor. Breathe here a moment and as you exhale and matching your breath extending out through your legs and feel your legs getting heavier and touching the floor. Continue to be mindful of your breath. As you inhale and imagine you’re lifting your chest and making space for your baby in your belly. As you exhale feel your pelvis heavy against the floor. If you tire you can use the wall to support you in this position. Continue to breathe…

 

Now inhale… exhale…

 

Inhale keeping your elbows slightly bent, lift your arms up over your head and on exhaling gentle lead forwards towards your legs. Stretching down towards your ankles, if you feel comfortable wrap your fingers around the bottom of your feet. Only stretch over as far as you feel comfortable and stop. Allow your legs to be to part, if you feel more comfortable with your growing tummy and be attentive to the lengthening of your spine. Feeling her pelvis and tailbone sinking into the floor, note that your elbows are slightly bent and that your shoulders are not hunching over. Keeping space in your body to use your breath easily. Now gently look up and while inhaling and as you exhale come back to the center, keeping your spine straight, your legs stretched out and your hands gently resting on the floor. Now spread your legs as wide as you feel comfortable being mindful of gentle stretching in the pelvic area. Our joints softened due to the hormones of pregnancy so we must be careful to perform gentle stretching to prepare the inner thigh muscles for the position to assume during labor and birth. While your legs are stretched inhale while bringing your arms up over your head and as you exhale keep yourself tall and your spine straight as you lean forward. Placing your hands on the floor in front of you.

 

Stay mindful of the stretch of your legs and the flexion of your feet and ankles, keeping your elbows slightly bent. Use you breath… breathe…

 

Now while looking up gently walk your hands back until you are in a sitting position. Then look over your right leg moving your body at the waist… placing your right hand beside your right hip and then the left hand along the inside of your right leg… Continue to turn your body moving your hands until your left hand is resting on or near your knee or your right hand is behind your right hip. Turning your body and finally looking over your right shoulder. Hold this position while breathing in fully and exhaling. Allow yourself to twist your body gently looking over your shoulder and twisting your body in the same way as you would if you were wringing out a towel…

 

 

Release this position and gently come back to center and then repeat this position again turning your body to the other side moving in stages. Stay mindful of your breathing. Breathe…

 

 

 

Now inhale and turn your body back to center with your hands gently lying on the floor beside you. And bring your legs back together in the center. Bring your right leg up and placing your foot above and near your left thigh, gently rock your hip back and forth supporting your knees and legs with your hands. Now place your legs to the floor with your foot in the center. Lift your left leg and repeat gently rocking your hip. Now place the soles of your feet together and pull them gently towards your pelvis, or as close as possible. Wrap your fingers around your great toes in the… in the bound angle post position. If you find this difficult, you can modify and clasp at the ankles or shin instead of the toes. Try to perform gentle stretching to encourage strengthening of the inner thigh. You can use pillows or cushions to place under your knees if this is more comfortable. When you feel comfortable gently pull up on them and pull yourself slightly forward. Now inhale…

 

 

Keep breathing… and as you exhale return to an upright position, pulling your legs and assume and kneeling position. You can use a cushion beneath your hips if you feel more comfortable. This encourages your baby to get into the best position for birth which is baby’s spine towards your belly and baby’s face towards your lower spine. Careful not to arch your back and feel yourself sinking into the floor, and breathe…

 

 

Now bring your hands into prayer position and take several deep breaths. Focus on the touch of your hands; lift your arms to bring your hands above your head as you exhale…

 

Then gently inhale….

 

On the next inhalation separate your hands and allow your arms to slowly float until your hands touch the floor.

 

Repeat this sequence inhale in prayer position and on exhalation bring the arms down let your arms hang loosely and feel your pelvis sink into the floor.

 

 

On inhalation lift your arms above the head and assuming upright kneeling position, exhale as you return. Repeat this four more times. Feel your body open up as you perform this.

 

Now one more time…

 

Then assume an all fours position… your hands beneath your shoulders and your knees beneath your hips. Spread your fingers wide and feel floor. Next relax your head as you exhale into the floor, on your next exhale begin to rotate your hips…

 

Rotate your hips, move massaging the lower spine with rotation, this position will help relieve back pain and pressure during labor and helps baby moved into the correct position.

 

Now gently rock yourself forwards and backwards taking your weight forward and then releasing as you move over the legs, perform these moves within your own comfort zone.

 

 

Return to neutral position now tuck your pelvis under and arch your spine upwards into a cat position, drop your head and then gently reverse lifting the head and dropping your tummy down towards the floor. Lift your head and drop your tummy…

 

And repeat this…

 

Dropping your head one more time allowing your spine to lower towards the floor…

 

Now return to a neutral position on all fours… Lift your head, spreading your knees apart lean back on your legs and stretch your arms forward, allowing your chest to touch the floor. Again only stretch and lower as you feel comfortable leaving yourself more upright if necessary. This child’s pose position and also help it baby but it is descending too quickly to slow down during labor. Rest a moment; focus on your breathing…

 

 

Lift your head and gently come back up to kneeling with your arms by your side lean back on your toes. If this is uncomfortable use a sitting position, resting on your lower legs and feet now bring your hands to the prayer position, keep your back straight and breathe here.

 

Gently released the pose and bring yourself up to standing position in the center of your mat. Bring your feet shoulder width the part with your feet parallel with your mat with your hands gently resting by your side. Check to make sure your weight is evenly distributed between both feet.

 

On an inhalation take both arms up to shoulder height…

 

And then gently take yourself over into a side bend, dropping your left arm and bringing your right arm over. Feeling yourself, bringing your upper body off of your baby.

 

 

Inhale and now bring the right arm back and lift the left arm over your head bending to the right feeling your fingers brushing up against the side of your right leg and stretching all the way from your left foot to the fingers of your left hand.   And breathe…

 

Come back to the center, now take the right foot back and turn it out 45°. Inhale while you bring your arms to the back of your body and on and exhalation come forward over the outstretched leg. If it is more comfortable hold the hands at the elbow. Keep the hips squared…

 

Bend and push into the front knee to bring yourself to the upright position. Bring your feet together and do the same on the other side, take the left foot back and angle at…the foot at 45°. As you come forward and sure that your hips remain square, your back is parallel to the floor and that you breathe…

 

Now bend the front knee to push you back to center. Come down now to a comfortable seated position…

 

 

Take the hands to the knees and prepare for some comfortable breathing. This is a good time to have your partner focus and breathe with you. Settle the pelvis and relax the body. Use a cushion if you need, rest your shoulders down, and feel yourself sink into the floor. Be mindful to keep your back straight and your chest up to make room for baby. And focus on your breath. As you inhale and as you exhale. Pay attention to your breathing. Focus into your body as you breathe.

 

Your partner can perform gentle effleurage as you practice your breathing together. Look for areas of tension if you find an area of tension inhale as you focus on that area, and imagine it dissolving as you exhale. This is a wonderful tool in labor that will allow you to breathe away each contraction, your birth partner guiding you. If you hold on during a contraction you will create some tension, if we let go, we release it.

 

If you find that you are distracted come back to focusing on your breath. Breathing in and breathing out.

 

Breathe a few more moments here…

 

After taking one final deep breath

 

 

And now taking one final deep breath

 

 

Move down to lie on your left side for relaxation. Make yourself comfortable by placing a pillow under your head and cushions for your legs if you need them. Release yourself and feel yourself sinking into the floor. Focus your mind to your body beginning with your feet. Looking for areas of tension, if you notice one, breathe into this area and release it with exhalation.

 

Move slowly up your body… your ankles… your knees now move to your thighs. Feel them sinking into the floor as you breathe. Move up into the pelvis and with every exhalation feel yourself sink into the floor.

 

Now bring your attention to your abdomen and to your baby inside your womb. Imagine your baby all curled up inside you…. as you breathe in feel your breath flowing over your baby and as you breathe feel how your breath embraces your baby. Breathe softly focus on your connection with your unborn baby and this unique and wonderful experience.

 

Now gently focus on your upper body, especially your chest, relax your rib cage, your spine and your shoulders. Breathing away tension… move up towards the neck… relax your neck and bring your thoughts to your face… relax your jaw and your eyes, keep them gently closed. Allow your head to sink fully into the cushion. Continue to breathe a moment more. Rest your arms and the fingers of your hands… just simply let go. These are the moments our lives are made of.

 

There is no rush but when you feel ready open your eyes and come back up to a lotus position.

 

Bring your hands into prayer position

 

And take three more deep breaths, to complete your session.

 

 

Good job.

 

 

 
 
 

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  • Attica Altaf

    Morning am 21 years old and 28 weeks pregnant it’s my first pregnancy sometimes I feel contractions so my doctor prescribed for me to take Predisilone Injection for the baby’s lungs to be mature if I have an early labor but am cofused on what the prescription of the medication says can anyone please help picture below