In this video, we learn how to perform the kneeling and squatting prenatal Yoga Positions
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Female: I like you be in this upright kneeling position and let just notice to begin with which parts of your body are in contact with the flow so your knees the front of the foot. So if you spread open your toes so you’re conscious of the grip on the mat a little bit with the front of the foot and try and get your weight distributed evenly between boy’s legs. Okay and then be lovely and tall and inhale and bring the arms up over the head and exhale and gently bring the arms down good and relax. And then again with the right even between both knees inhale take the arms up over your head and you can allow your arms to be relax and soft. So your shoulders are soft your elbows are soft and you're growing taller through the spines. So feel yourself lengthening in making more space along the front of your body with your arms up and then exhale and let the arms drop down and relax and release the shoulders. So once more breathing in and breathing out great with a little sound sigh, I felt it nice and I think will do it again. Breathing in and exhaling right that’s really good okay. Now take one small step forward with your right leg and place your foot so it’s pointing directly forward and open the foot as you would do if you were doing a standing position just press down your big toes spread the foot open wide that all your toes find out that’s great. So you feel you have a really good grip on the mat with your foot because what were going to do soon is the back balance so you want to make sure you’re really grounded through the feet and through the back legs through the knee and front of the back foot. So you're really feeling that grip on the mat with the legs okay. And were going to do a little bit of a lunch and as you exhale just lunch forward gently so you feel this hip flexing in this hip opening, so were like that and come up and we can repeat that to a couple of times. Exhaling coming forward inhaling coming back and again exhaling coming forward using your feet to keep you really strong in your base and coming up. And again exhaling inhaling come up great okay and then stay in this position, just relax you're hands by your sides and maintain the balance through the knee the back leg the back foot and the front leg. And inhale and let the arms come up gently and softly over your head with strong legs that really connect with the mat. And then on the expiration were going to turn towards the left and open the arms out. Level with the shoulders reaching through the fingertips and looking back towards your middle fingers. Let the arms come up as you breath in come back to the center and relax good that’s was great. Okay then letting the arms come up again were going to turn the other way which is a little bit harder so as we turn you can place your left hand on your knee and your right behind you and turn gently the other way. So were rotating in the opposite direction good and come to the center and relax and come back to the kneeling. Okay great, and it’s really important that if you practice this is at home you're kneeling on something soft. Here we a double yoga mat which is perfect but if you haven’t got something like that at home then use two cushions or something that you cam make sure that your are protected when you do the kneeling positions. Okay now take your left leg up great so lunch into the left. Hip and come up by the way, in a more casual way many women used this kind of movement during their labor. You know they might be holding onto something in birth polo. Outside holding onto something and just spontaneously do a little bit of lunging. It’s quite a nice thing to do if you’ve been kneeling for a long time and you're knees are getting sore. It’s nice to live one leg up and just do a little bit of something like this so its also useful for labor and come up. Good and then find you're balance with you're knee above your heel in the front and then making sure that the back foot is gripping the mat and the fro
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