In this video, we learn how to do squats and lunges in prenatal yoga.
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Female 1: Okay. Does that feel okay? All right. So, what we’re going to do now is easy squat. This is what we’re doing. You okay doing that? Are you sure? Okay. So easy squat needs wide apart onto toes and I want you to see how easy it is to roll from a squatting position into kneeling. So if for example when you’re in the second stage of your labor and you’re giving birth to your baby and you’re using squatting position and you want to take a rest, it’s very easy to roll forward and come onto all force. Okay? So now you can be on all force for a little while. And then when you want to do another squat, you can tuck your toes under and very simply and easily roll back in to easy squat position. Okay? So this is good for opening and widening your pelvis. We’re making your pelvic joints more flexible and it’s the easiest way to make space for a baby to be born and there are many ways you can be supported when you’re squatting when you give birth. You could do this in a birth pool for example. If you’re having a water birth, you could squat like this with your hands along the rim and it’s much easier in the birth pool. Okay. Come forward on to all force. And you can also give birth in this position. So this is a great position for giving birth. And if you just rock gently forward and back you can get a sense of how you can press in to the ground with your hands as you push. And push your pelvis back toward your heels. In this way, its very well for some women as birthing position and it’s also great during labor. So it’s very, very useful position. So try one more time rolling back into easy squat. Great. Let’s see if you can bring your hands together just for a moment and then come back onto all force. So, your partner sits on the ball. Now, if you wouldn’t mind coming here and doing the easy squat facing towards the door. That’s it. So you do the easy squat. Yeah. Good. Now, I’m going to roll the ball so that it’s just going to touch your lower back very low down. You feel that? How does that feel? Okay? Now I’ll bring my legs beside you so you got my legs beside you. And now you can come back and rest your elbows on my knees and rest against me. And this is a really great way to be supported in a squatting position. How does it feel? Female 2: It’s all right. Female 1: It’s quite easy isn’t it? Female 2: Yeah. Great. Female 1: Okay. And try rolling forward onto all force. Say you want to just take a break very easy. And it’s great for your partner because there’s no stress or strain involved in having to support you. It’s very easy to do. You need to just practice it a little bit. Okay. Back you come. And what’s important is that I wait for her to squat and then roll the ball towards her. Here we are. I was watching. That’s helpful. You could be like this while the midwife is receiving your baby. And then she passes the baby up to you and you can sit down on the ground. You like to do that? Obviously it’s slowly, gently with. Okay. You can sit sown now, under your legs. Get comfortable. I’d like you to turn the foot that’s closet to the center of the room forward toward the center of the room. Good. And make sure that your back foot turn in slightly and that you feel balanced in the leg. So, make sure that you feel strong and well-balanced through both legs that both feet spread out and grip the mat. That’s great. And then what I’m going to ask you to so is to lunge forward with your knee so that your knee comes just above your heel. Lovely, and come back again. And again, exhale. And lunge and come up again. And next time, as you inhale, take the arms up to the sides and then exhale with your knee above your foot and look down through your arm towards your fingers, strong in the legs and come up. Good. Okay. And your feet together and then we’re going to change to face the other way. Turn the front foot toward the center of the room and bend that knee. So we’re going into a lunging position. The value of these positions is t