Prenatal Yoga Class with Laurence Turner. She takes you through a gentle seated warm up in this pregnancy yoga video.
Read the full transcript »
Seated Prenatal Yoga Lesson So just try crossing the legs placing the other shin in front. We all start in this warm up seated sequence with some simple arms rotation. So inhaling arms up and up on the head, and exhale turning the palms and lower coordinating the breath and the movements. Inhaling arms up again and exhale lower. Two more; keeping the back supported, the back straight. Inhale arms up and exhale lower. Once more inhaling up and exhale lower. Preparing for a twist we’re going to take the left hand to the right knee placing the right fingertips to your back. Inhale lifting further the head to your full heights and exhale turning the head behind your right shoulder feeling those stretch for the collar bones and coming back to center and preparing to change to the other side. Right finger tips to the left knee, left fingertips behind you. Inhale lift further the head, exhale and turn back behind you, left shoulder feeling the stretch for the front of the chest and coming back to center. Prepare for a side bend placing the right finger tips to the side inhale left stretching up to the ceiling and side bend feeling the stretch to the side of the left waist and inhaling back to center and change. Left finger tips down inhaling right up and stretch and exhaling to side bend taking care of not letting right bone lift it and coming back to center. Now extending the legs forward we’re going to loosen the ankles making some large circles all around to keep those ankles lubricated as we are putting on weight quite quickly in pregnancy. It’s quite a good thing to do to keep the ankle joints mobile and supple; and then turn the other way. And then coming back to neutral and we’re going to point and flex the feet. Pointing and flexing the feet – pointing and flexing something to do perhaps when you first wake up in the morning and you're still in bed. It’s a good practice to have. And now taking the feet flat in front of your knees bend holding the shins with the arms to the side, inhale expanding for the crown of the head and exhale back into the spine stretching the spine. Inhale expand; exhale roll on the pelvis stretching the spine. Inhale expanding and exhale hugging your bump and stretching the back of the spine behind you; and again. Taking care to make sure you're still comfortable with your bump and again once more and stretch. And stretch once more and release and relax.
Copyright © 2005 - 2015 Healthline Networks, Inc. All rights reserved for Healthline.