In this video, we learn how to perform the standing position in prenatal yoga.
Read the full transcript »
We’re going to start by looking at the feet. So if you like you just take a look down at your feet. If you make sure that you’re that your feet are a hips width apart, so that’s your normal standing width. And press down your big toe and then open up your feet so you're going to spread up to make this as wide and spacious as possible so a really, really open feet. And then relax your toes down onto the mat so make sure you relax all your toes yeah that’s it. And then check your heels and take your heels slightly outwards, just the heels so it may feel as if you were slightly pidgin toed, so you're slightly turned out in the heels. And when you stand with your feet parallel like that, it has a really nice softening and widening effect on your lower back so you're very unlikely to get that troubles if you make sure that your feet are usually parallel. And you know not resist the temptation instead of turn them out when you stand and when you walk. Okay so with parallel feet, and nice wide open toes just let the souls of the feet open up in the heels sink into the mat, that’s great. Okay then check your knees, your knees should be in between bending and straight so they're just sort of nice and loose, let’s just wiggle the knees a little bit to make the knees are nice and loose so the energy can flow open down through the legs through the knees and there’s no blockage and tightness or tension in the knees. All right then slide your hands down your lower back right down your sacrum and imagine that you have a very heavy long dinosaur’s tail dropping behind you so your sacrum really releases downwards towards the ground. And take your hands and just hold on to the—press gently unto the top of your pelvic bones, either side and press down and see if you feel how gravity draws your body right down through your legs, through your heels from the waistline. So all of this being is being drawn down by gravity, these are like your roots your connection with the ground when you stand and when you walk. Okay good all right then relax the hands and check that your neck feels free that your neck is long and if you chintle slightly down the back of your neck can relax and just roll your shoulder a few times backwards to open and release the chest. And really, really this is like giving your self a massage in the shoulders by moving your shoulder blades forward and back and rolling the shoulders round lovely. Okay and then were going to bring our hands together into the prayer position with the elbows slightly out to the side. And pay attention to your breathing, to the connection that your feet make with the ground and slowly, slowly let your body turns towards the left. So make a very gentle turn towards the left keeping your feet really parallel. And just go as far as it feels comfortable and then let your right hand gently take your left hand a little further back so really open out that left shoulder. Lovely! Easy breathing and then come to the center and relax and then we’re going to do the same thing to the other side. So heels dropping into the ground gravity holding you up to the waistline. Slowly rotate towards the right as you exhale just turning, turning,, turning, turning, taking your right elbow back with your left back pressing slightly with your left hand into your right palm. Good and then come back to the center and relax and then just close your eyes for a moment, look down towards your hands and say hello to your baby. Great okay and then let go of the hands and we let the hands hang softly by the side, okay. Now we’re going to—with an inhalation take the arms up this way and reach up towards the ceiling but with soft shoulders so we’re just reaching up nice and tall. Keep your tailbone moving down. Just think of that heavy dinosaur’s tail behind you, so you keep your belly tack in nicely above the pelvis as you reach up through the spine. And then, slowly with an exhalation really is the answer. Well do that once or twice
Copyright © 2005 - 2015 Healthline Networks, Inc. All rights reserved for Healthline.