Laurence Turner takes you through a prenatal yoga exercise routine. The standing postures are for pregnant women who want to feel great throughout their pre-birth months.
Read the full transcript »
Pregnancy Yoga Workout using Standing Postures Pregnancy Yoga with Laurence Turner www.pregancy-yoga.net This is the start of our stunning sequence, preparatory poses to the warrior sequence. We’re going to come up but first let’s sit back on the toes to give them a good stretch. Seat back otherwise a bit forward. If this is too uncomfortable and let’s practice here your quick hands focusing on the breathe to see how the breathing can help you strike the moment from the physical challenge focusing on your breathe and perhaps taking your attention to the air pressing in and out of the nostrils. Cool air as you breathe in. Warm air as you breathe out. And then coming on to the toes, heels together, knees wide. Inhale hardly into the heart center and we’re going to do a little move here breathing exercise called the lotus flower. Inhale arms out to the side and exhale closing imagine this is closing the lotus flower. Inhale flower opens and exhale close two more. Inhale open, and exhale close, try to keep your balance. Inhale open and exhale close and lower for the heart center preparing to come in from the next inhale. Inhale and come and release the arms and take a moment to shake the legs. There’s a warmer posture called the lateral stunning rotation but first we’re going to practice our Tadasana posture called the— pose. This is a posture to help— to the floor sitting to and well aligned. Make sure you’re not overarching the lower back because then and then lengthening to the back of the spine and then grounding the feet for the four corners leafed in the center legs the inner muscle of the legs. Imagine your navel going up and in shoulders are relaxed. Chest open broaden chest and leave further kind of ahead taking the head slightly back and focusing on the breathe. Inhaling arm zerp and over the head and exhale going toward the left first. Extend arms on the side and lift behind to your left hand. Inhaling that and exhale that extending further fingertips lifting the triceps into the armpits. Inhale center, exhale stretch strong legs. Inhale center. Exhale I would like very smooth when it is to go. We inhale it exhale it. Inhale center, exhale to the right. Inhale center, exhale one last time on the side. Inhale center, and one last time. Back to center and arms out through the sides and rest, broader shoulders check the legs. Take a rest and then preparing for the chair posture. Very good to build the strength into thigh that’s all, the glut which will support the lower back. The path and chin cannot over arch the lower back as we sit back to the chair posture we do not want to override arch the lower back. To lengthen for the burn take the burn pin take the navel into the spine, feel supported and then we’ll come up. Do keep your hands on your hips for— if you have high blood pressure. Otherwise the extended postures for the arms raised over the head and release. So now let’s get ready. Coming to face the forms, feet hip width apart and then prepare and swing the arms, bend the knees and sit back into your chair taking one breath here and come up. Let’s take one breath to rest and again prepare inhale, swing the arms bend the knees arms over head and seat back into your chair, one breath here and come up and rest. Do not hesitate to keep your hands on your hips if you need to. Perhaps just only today and again, inhale swing the arm, sit back into your chair and make sure you keep your bump hugged in. Lower back flat and come up and rest and just one more time. Inhale, swing the arms, bend the knees and sit back. One breath here, last time hold and come up and listen, great good job to the end of this prepare a sequence.