In this video, we learn how to perform the kneeling positions in prenatal yoga.
Read the full transcript »

Keeping the spine long, we’re going top release the head forward, so just the back of your neck releases and becomes longer as your chin comes down towards your breast bone. And still breathing gently and smoothly in your own comfortable rhythm, I’d like you to softly roll your head towards one shoulder, let’s say the right shoulder. And then let your head roll all the way back keeping your jaw nice and loose and relax. So open your mouth slightly, keep your jaw really, really relaxed. And then roll your head towards your left shoulder and then a forward, so you’re making very big wide circle, keep going. Softly let go of the head let go of the neck. Imagine yourself having a very soft neck and a soft, heavy round head, really letting go keeping the shoulders very really relaxed. And then come back to the center, pause, open your mouth really wide, stretch out the jaw. Have a yawn if you could find one and then release the jaw and this time we’re going to roll the head the other way so going to the left and round, an round, toward the other shoulder and then just let go of the head completely as your chin brushes past the breast bone. And do two more circles like that, easy breathing. When you're finished, come to the center, you relax. And very slowly, lift your head so that your neck grows long and tall and your upper back lengthens. Good, that’s really lovely and inhaling that the arms come up and then exhaling let the arms come down. And as the arms come down keep that length that you’ve just created in you chest so inhaling, arms come up, up, up, up, up, exhaling, release. Now with the next we’re going to take the just the left arms up so, inhaling raise the left arm and then bend the elbow and let your hand come down pass your neck, so your fingers are resting at the top of your spine. And then inhale and take the right arm up and see if you can just gently catch hold of your elbow and encourage your elbow towards the ceiling. Now don’t pull on the elbow at all, just relax into your breathing. Let your tailbone sink down into the cushions so you're really sitting deeply in the pelvis. Avoid arching your lower back, easy breathing and then when you’re ready, undo. Good, and takes the arms down. Great! Give the shoulders lovely big roll so I'm massaging underneath the shoulder blades. Lovely, let all of your arm go into the movement, lovely rolls of the shoulders backwards. Good okay then relax the arms and these time we’re going to take the right arm up in an in breathe and bend it. Place the palm at the back of your neck, reaching the fingertips a little bit down on your spine then inhale and take the left arm up and catch hold of the elbow and gently encourage that elbow towards the ceiling. Now watch for what's happening in your lower back. You don’t want to arch in your lower back, just relax down into your pelvis let your tailbone drop and let this movement happens in the shoulder through your breathing rather than pulling or pushing on the shoulder. Good, and undo. Good okay and then we’re going to open the arm south as if your opening your arms up to welcome a little toddler running towards you which you will be in a couple of years or in a year. So opening the arms out and then we’re going to cross the arms left arm on top of the right like this. This is called eagle arms, and wrap the hands around each other, forearms around each other and place the fingers towards each other. So hands looked like a flame of a candle, lovely, and then raise your elbows slightly away from your chest and you're going to feel this opening your upper back between the shoulder blades. So just stay with it and breathe for a moment and then undo and relax. Okay and again, open the arms, right arm over the left this time, wrapping the forearms around each other, placing the hands palm to palm, fingers to palm and slightly raise the elbows. And again, relax into your breathing, let your lower back sink down with towards the cushions, heav

Advertisement
Advertisement
Advertisement