In this video,we learn the sitting positions in the practice of Prenatal yoga.
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Welcome, everybody its great to see you. Let's start with sitting with the legs together like this and you rest your hands onto your knees and pay attention to the way that you're legs contact the ground. So just notice the contact between your thighs, your cuffs, your heels on the floor. And rest your hands for a moment here on the room of the pelvis and just feel the way that you're sitting in your pelvis lovely, okay. And then were going to move on to open the legs wide, so if you would like to take the legs comfortably wide apart not too wide, just comfortably wide apart. So that you still feel this contact with the ground through the back of the legs and extend your heels. So you really lengthen through the back of the legs and open the soles of the feet. So if you see if you can get some space between each of your toes, even the little toe, lots of space between the toes. That great, okay, and then relaxed the feet and see if you can take them in the opposite ways, so point the toes. So you'll really extending the ankle the other way and then again extend the heels. So you want to alternate those two movements pointing the toes. And extending the heels, lovely and keep going, just keep going and build up the tempo a little bit so that stretching out the back of the legs and moving the ankles. Pumping the circulation back to the upper body, lots of good things happened with this very simple movement. And then were going to roll, were going to roll the ankles in the big circles and see how big the circle you can draw with your big toe. Big wide circle of the feet and reverse and go the upper way, good. And then when you’ve finished come back to the center and relaxed the legs. Rest your hands on your knees, feel the connection with the ground, so you’ve been to feel grounded through the legs and through the pelvis. If you touch your sides here for a moment just teach this big bones on either side of the pelvis and press down and feel yourself really, really connecting with the ground through the pelvis. So you're like a plant with roots that go down into the earth. Okay, and relaxed the hands and then feel yourself grow out of those roots to the spine if you sit up. Really, nice and tall through your spine, good and were going to place the palms of the hands together and just before we continue I’d like you to let your attention go inwards for a moment and say hello to your baby. Now, undo the hands and place your finger tips very lightly onto the floor either side of you. So you just touching the ground very, very lightly and what were going to do is take the arms up on an inhalation. So inhaling gently open out the arms like a magnificent pair of wings and just let them come all the way up above your head with soft shoulders. So drop the shoulder and then exhaling keep long and tall with the spine and slowly, slowly release the arms down and touch the ground very lightly with your fingertips, good. So keep that feeling of being grounded through the legs and the pelvis as we repeat that. Inhaling take the answer, wonderful movement that makes loads of space for your baby and exhaling keep long through the spine ring the arms down slowly towards the ground wonderful. And we’ll do one more, inhalation, lovely, lovely, lovely, lovely length. Loads and loads of space, legs dropping, pelvis dropping and exhaling stay tall, stay tall, stay tall wonderful. You want to have a feeling of really lifting a little bit here, see your upper back is keeping you elegant and tall, here. Were going to lean gently towards the left, so if you place your left hand on the floor beside you and then inhaling were going to take the right arm up, all the way up to the ceiling reaching up, ceiling reaching up, ceiling reaching up, so again now were getting some space along the side of the body. So it’s a lovely side bend and then exhaling and come back to the center and relaxed the arm down. And then inhaling take the left arm up reach, reach, reac