Let's go ahead and find a seat on your mat.
So maybe.
.
.
On a block or bolster.
And we'll just take a moment to kind of transition into the space.
So feel free to place a hand onto baby.
Or maybe two,
Or maybe a hand on the heart,
Maybe keeping your hands on the lap,
Whatever feels like the most grounding for you.
And as you inhale,
Let the belly expand,
Your rib cage,
The side body.
The collarbones.
And as you exhale,
Let everything fall into the center.
Again,
Inhaling the belly.
The side body,
The collarbone.
Exhale,
Let everything fall through the center.
Let's take three to five more breaths.
Just taking a moment to let go of everything that happened today.
Let go of anything that you need to do after class or after tomorrow.
Take this moment for self care to connect with breath,
With body,
With baby.
Let's take a nice deep inhale through the nose.
Open your mouth.
Let it go.
If your eyes are closed,
Gently open up your eyes.
And we'll come on to tabletop position.
So today is going to be hip opening and inner leg.
Which I don't know about you.
I'm about 24 weeks.
And my inner thighs have been very,
Very,
Very sore and tight.
And we know that opening up the hips is like one of the important things.
Um,
When it comes to prenatal yoga,
So shoulders on top of wrist,
Wrist parallel to the top of the mat.
And we'll find some cat cows.
So as you inhale,
Just lengthen through the crown of the head.
So don't necessarily dip your belly.
So just lengthen.
And as you exhale,
Press the floor away,
Curl baby up and in,
Tailbone to the earth,
Chin to chest.
Inhale,
Lengthen.
Exhale,
Cat pose,
Curl the baby up and in.
Inhale lengthen.
Exhale,
Cat pose one more time.
Inhale and lengthen.
Exhale,
Cat pose.
Inhale back to tabletop.
And maybe just find a couple of.
.
.
Hip circles,
Swooshing the hip.
And a nice circle.
And then reversing the circles.
And eventually we find some stillness.
Begin to shift your weight onto your hands and your left knee.
Tuck your right toes underneath you.
Take an inhale.
As you exhale,
Donkey kick your right leg to the sky.
So our knees about 90 degrees,
We're flexing our toes towards the shins to keep the glute nice and engaged.
Inhale to lower.
As you exhale,
Open up the knee out to the side,
Fire hydrant pose.
Utilize the glutes to lift the knee.
Inhale to lower.
Exhale back to donkey.
Inhale lower.
Exhale fire hydrant.
Inhale lower.
Exhale,
Donkey.
Inhale lower Exhale fire hydrant one more each side inhale lower Exhale,
Donkey.
Inhale lower.
Exhale,
Fire hydrant,
Release.
Feel free to take a child's pose if that feels like it serves you.
Or maybe a few cat cows.
And then eventually we come back to the center and we'll take that on the other side.
So shifting our weight on to our right.
Shin.
Pressing down into the hands,
Lengthen through the crown of the head,
Pull baby up and tuck the left toes.
Take an inhale here.
Exhale to donkey kick.
So lift the knee 90 degrees and flex the toes towards the shin.
Inhale to lower.
Exhale,
Open it up,
Fire hydrant.
Engage your glutes to lift your knees.
Inhale to lower.
Exhale to donkey.
Continue to pull baby up and in.
Inhale lower.
Exhale,
Fire hydrant.
Inhale lower.
Exhale,
Donkey.
Inhale,
Lower.
Exhale,
Fire hydrant.
One more each side.
Inhale,
Lower.
Exhale to donkey.
Inhale lower.
Exhale to fire hydrant,
Gently bring your knee back down.
Feel free to shift around,
Cat,
Cow,
Child's pose.
Just to reset.
And then meet me back into tabletop position.
We'll take a downward facing dog.
If you have.
Um.
Reflux today or feeling a little bit nauseous.
Feel free to just stay in your tabletop or come down to child's pose.
If you have your blocks option to utilize your blocks for downward facing dog.
We'll tuck our toes underneath us.
Take an inhale.
Exhale,
Downward facing dog.
Gently press your hips towards the sky.
Separate your feet nice and wide so we have space for baby.
Keep the knees soft.
And tilt the tailbone towards the sky.
And it's nice to kind of wag the tail here.
Shifting back and forth.
Take a nice inhale.
And then exhale,
Find some stillness.
Lift your right leg,
Step to the outside of your right hand.
If you're in your.
.
.
Child's pose or your tabletop,
Meet us in this wide lunge.
If you have blocks,
Gently place them.
Underneath your shoulders.
And so our right toes are out,
Our heel is in,
And we're just going to take a moment to shift from our low lunge to our half split.
So as you inhale,
Sink your hips towards the front of the room.
As you exhale,
Send your hips back,
Flex the right toes towards the shins.
And if this feels a little crunchy,
Take one foot step.
Out with your right foot so slide your foot away from you to widen your stance So you have the space.
To find some movement here.
So if anything feels uncomfortable,
Feel free to kind of explore a better position.
If something feels like amazing and you're like,
Oh,
I just got to hold this.
Half split for a few breaths,
Feel free to do that.
This is all about kind of exploring what feels right for you and then breathing through it.
And let's go 4-4.
For three.
For two.
And one,
We'll meet back into our nice wide lunge.
So from here Well,
Take your left shin.
Pivot your shin so it's facing kind of the wide edge of the mat and then turn yourself around so we're in this kind of like um What did I explain it last week?
Like a softball or a you know,
Soccer pose,
Right?
Picture day.
And so our right knee is out.
You might need to toe heel it.
In a little bit so it's in line with your hip or a little bit in front.
And then from here,
You'll just shift front.
And back.
So again,
If it feels really nice,
To hold.
Feel free to do that.
If it feels awkward,
Take a few.
Steps out with the right.
Foot.
So again,
We're opening the hips.
And we're opening the inner thighs.
More here for four.
Three.
To and one.
Come back to your Picture day soccer pose.
If you have blocks,
Go ahead and grab them.
If you don't,
That's okay.
Maybe the ground or a chair or a couch will come into what's called polar bear pose.
So walking your hands.
To the top corner.
And then releasing your head down.
So our bottom.
Um.
The bottom half of our body stays the same.
The top half is almost like a downward facing dog.
So we're extending our arms,
Extending the spine and releasing the head.
Sometimes it feels nice.
To.
Bring our elbows onto blocks or pillows and just release the head down there.
Again,
If it feels uncomfortable,
Just adjust.
Right?
Until you find that sweet spot where we can breathe.
Nice deep inhales and exhales.
One more deep inhale.
Full exhale.
Gently plant your hands to the earth stay here in kind of like this half tabletop half polar bear and then from here we'll just take some hip circles So if this at any way hurts your bottom knee,
You can roll up your mat or grab a blanket.
If this hurts your top knee,
Reduce your circles or toe heel your foot.
Hoards.
The front or towards the side.
You might need to just open up your stance.
Go ahead and reverse the circles here.
And gently find some stillness.
Walk your hands back into center.
Bring your knee back in.
And then find either your tabletop or your downward facing dog.
I'm going to flip over to the other side.
So we're either in tabletop or downward facing dog as our transitionary pose.
Feel free to wag the tail.
Press the floor away.
The crown of the head just kind of release if you're in your down dog maybe you pedal out your feet for a little calf stretch And then we'll find that nice wide lunge.
So lift the left leg,
Step to the outside of the left hand.
Gently drop the back knee.
Take any adjustments that you need to.
So you might need to walk your left foot out and up,
Toes out,
Heels in.
Inhale as we pull our hips forward.
Exhale as we come into a half split.
So inhale,
Drop the shoulders,
Pull your hips forward.
Exhale,
Send the hips back.
So again,
Make any adjustments that you need to listen to your body.
Try to breathe through the motions.
Take it slow,
Mamas.
I know like.
Sudden stretching and sudden movements can kind of pull the round ligament that kind of weird pain that you might feel either at your groin or like right underneath.
Your abdominals when you stretch and reach too quickly.
So that's why we want to be very,
Very gentle.
That ligament can be really tender at this point while our tummies are starting to grow.
We just want to be gentle.
Let's go 4-4.
Three,
To and one come back to your low lunge We'll take that picture day softball pose.
I don't know what to call it besides that.
So you'll turn your shin.
To face the wide edge of the mat.
And come to standing on your knees.
So again,
You might need to toe heel your left foot.
So it's either even with your hip or slightly above,
Just depending on how tight your hips feel.
And then we'll just.
.
.
Sink forward.
And back.
Gently getting into the hip.
Thinner thighs.
See if we can release the shoulders.
Keep your jaw nice and soft.
And then again,
If any.
.
.
Any parts feel like really you're like,
Oh,
I just want to like hold this for a minute.
Go for it.
I can hear my knees crackling.
When you're ready,
We'll slowly find our way to stillness.
Just standing on your knee to that softball picture day.
And then find your polar bear.
So option to grab blocks as you walk your hands.
To the top corner and then release your head down.
So it's almost like our top half of our body is in down dog.
But again,
You also have the option.
To.
Stack your elbows.
And release here.
So whatever feels the best.
And that's going to depend on kind of.
If your shoulders are sore,
If you're wanting more of a stretch in the back versus the inner thigh versus like all over.
And you might just,
Kind of like I'm doing,
Just move around and see what feels best.
Deep inhales and exhales.
Take one deep inhale.
Nice full exhale.
Gently walk your hands in.
And then find some hip circles.
They might be little tiny circles,
But that's okay.
When you're ready,
Reverse your circles.
And then eventually.
.
.
Coming back to stillness.
Walk your hands back to center.
Come back to standing on your knees.
Release your knee back in.
We'll next find a malasana or a yogi squat.
So feel free to grab a block.
Or maybe two.
If you want this to be a little more supportive,
You can also utilize a stool or a bench.
Toes out heels and shoulders down and back.
This is really,
Really great.
For your inner thighs,
Also your pelvic floor,
Right?
We need to stretch and release.
Kind of making room.
Shoulders down and back see if we can inhale And as you exhale,
See if we can soften.
Again,
Keeping the jaw nice and soft.
Maybe close the eyes if that feels good for you.
Or just soften your gaze.
Come back to your breath.
Finding some release.
You can just inhale.
Exhale,
Let it go.
Gently lift your hips.
Find a forward fold.
So that can mean hands on the earth,
Hands on blocks.
Hands-on Maybe a chair or a couch and then just shift hips side to side.
And eventually we find some stillness.
Soften your knees.
Place your hands on your hips.
Press down to rise up.
Inhale.
Exhale,
Release.
All right,
Friends,
We'll find a seat here.
We'll do a couple of closing postures to ground down.
So let's find.
.
.
A nice wide Janu Shershasana.
So with our right leg out,
And our left foot in.
So we want our knee,
If we can.
Facing the ceiling or away versus towards the front.
Okay.
So even with that intention of opening.
Inhale,
Left hand high.
Exhale,
Reach up and over.
See if we can ground down into the left hip.
Nice.
Deep inhales and exhales,
Thinking about opening up the left side body,
Stretching the space between the shoulders and the hips.
Inhale and rise.
Exhale,
Release the left hand behind your left hip.
Inhale to stargazer.
Reach up.
Press down to rise up.
Maybe gaze at your thumb.
Inhale.
Exhale,
Gently release.
We'll switch that out.
So bend the right foot in,
Stretch the left foot out.
Sitting nice and tall and know that a few blankets to prop up.
The sit bones might feel a little nice here.
Inhale,
Right hand high.
Exhale,
Lift up and over.
Root down into the right hip.
Breathe into the side body.
Right.
When our tummies are kind of.
Filled with a human.
We have to learn how to breathe with our side body and our back.
And so the side stretches kind of remind us to do that,
To expand through the side body.
Inhale and rise.
Exhale,
Release the right hand behind the right hip.
Inhale to stargazer.
Press down to roll over your shin.
Reach up to the sky.
Maybe gaze at the thumb.
Inhale.
Exhale,
Release.
Let's do just a few pelvic floor.
Exercises.
But before we do that,
Find a nice butterfly and then just.
.
.
Find just a couple of cat cows here.
Just a couple of cat cows.
And then we'll meet either in crisscross applesauce or butterfly,
Whatever feels.
The most supportive for you.
Sukhasana,
Maybe?
And then we'll take an inhale.
And as you exhale,
Pull the pelvic floor up and in and we'll hold for six.
And the pelvic floor is those muscles that cut off the stream of urination.
Which have to be nice and strong,
But also has to be able to contract and release for labor and delivery.
So take an inhale.
Exhale through a straw.
Pull pelvic floor up and in,
Hold for six.
To One,
Release.
Let's do that two more times.
Inhale.
Exhale through a straw.
Pull the pelvic floor up and in for six.
Three.
To One really.
One more time.
Inhale.
Exhale through a straw.
Pull the pelvic floor up and in.
Hold for six.
Five.
Three.
To and one gently release.
And then we'll find ourselves.
Into Let's go ahead and lie all the way down.
So sliding yourself all the way down to the earth on our side and then rolling over onto the back very gently.
Inhale,
Right leg high.
Exhale,
Figure four.
Option to stay here,
Option to interlace the hands behind.
The thigh just depending on what belly and baby is allowing us to do.
Take an inhale.
Exhale release.
Let's switch it out.
Inhale,
Left leg high.
Exhale,
Figure four.
Option to stay here or option to interlace your hands underneath your right hamstring.
Bringing your knee towards your chest.
Take an inhale.
Exhale,
Release.
Uncross your leg.
Inhale to happy baby pose.
Bring your knees to the outside of the rib cage grab either onto your um underneath your hamstrings.
Maybe grabbing onto the calves.
Or the feet.
Whatever feels the most supportive for me right now,
It is underneath the hamstrings.
Let the tailbone descend towards the earth.
Let the knees be nice and wide.
Find some softness.
Take one more inhale.
Nice deep exhale.
Gently release.
Friends,
Go ahead and find your Shavasana,
Your resting pose.
That might be on your back.
If we're a little bit later into our pregnancy,
That might be on our side.
Or that might be propped up onto a bolster.
Whatever feels the most supportive,
I personally am just going to sit.
For my resting pose and that's always offered as well.
So for this,
Shoulders down and back.
Release the jaw.
And let's just take.
A couple rounds of box breath.
Inhale for four.
Hold for four.
Exhale for four.
And hold for four.
I'll guide you through the first couple and then I'll let you guide yourself.
Here we go.
Inhale one.
Four hold for one four,
Exhale one.
Four,
Hold for one.
Four inhale one three four hold for one too.
Four exhale one four,
Hold for one.
Three,
For two rounds on your own.
Last round.
Let your breath fall at its natural pace.
Mamas,
If you need more time to just chill,
I encourage you to take your full shavasana and just breathe and relax.
If you are ready to move on,
Gently find your way into a comfortable seat.
Hands at heart center,
Maybe one hand on heart,
One hand on baby.
Knowing that you are everything that your baby needs and wants.
You are strong.
You're resilient.
You are enough.
Take an inhale.
Let it go.
Thank you so much for taking class with me this evening.
I hope you join me next time,
Whether that's tomorrow or next Wednesday.
And have a good evening,
Friends.
