Trauma-Informed Prenatal Yoga For All Trimesters

Join in me in this trauma informed prenatal yoga class safe for all trimesters. This class goes through yoga shapes on all fours, standing and sitting. Listen to your body throughout the practice, participating in as much or as little feels comfortable for you.

Transcript

Hello and welcome to this trauma-informed prenatal yoga class that is safe for all trimesters. Go ahead and find a comfortable spot to do some yoga. And we'll get started. You can start with me on hands and knees today. We'll move through some cat cows to start. Can have your hip. Your knees, Sorry, Hip width apart or wider. On an inhale, Just lower your stomach to the ground. Let that tailbone come up as high as feels comfortable. Your head can go forward. Maybe it lifts all the way up. As you exhale, You round throughout your spine, That chin goes to chest. Inhale. Bring that tailbone up, You might even. . . Try and see if you can feel your pelvic floor relax and lengthen as you go into this cow shape. And as you exhale, Rounding. Once more, Inhale, Lower that stomach to the ground, Tailbone goes up. Exhale, Rounding. Coming back to that neutral shape. Then just kind of wiggling the hips back and forth a little bit. Getting some movement through the low back, The SI joint. Now if you'd like you can take your right leg and bring it out to the side so it'll be a little bit off your mat. And bring your body back towards the ground. So you'll feel a stretch through that right inner thigh, An adductor stretch, Maybe the back stretching too. And then as you inhale, Come back up. And I'm just going to move a few times. Back and forth through this, You could just stay in the shape and not move back and forth, Whatever feels better for you. One more time, Really feeling that. Stretch throughout the inner thigh. And as you come back up, Switching sides here. So now that left leg is going to go off the side of your mat. And you can bring your body back, Just as you did on the other side. Moving back and forth. Maybe noticing one side feels more sensation or tighter. Just acknowledge that. You don't have to think too much about it. But it may be nice to note. If you're seeing a pelvic floor physio during this prenatal journey, You can always let them know. Back up to center, And back to hands and knees. Now moving into a puppy shape here. So you're going to go down on your forearms. And allow that body to come back. As far as feels comfortable, You can have your knees wider if you need to. And just breathing here, Resting. When you're ready, Coming back onto hands and knees again, And then making your way into standing, However you would like. Moving into some strengthening here, Some stretching. We'll go into warrior two. Take your left leg, Place it so that it's facing the short end of your mat. We're going to bend that knee. That right leg is going to face the long way, Or the foot's going to face the long way. You could keep your arms down, Or you may decide to bring them up. Take a few breaths here. Relax those ears and shoulders away from each other. On an exhale, Lower those arms straight in that front leg, Moving into triangle. So the hips are going to move back a little bit. And then you might rest that left arm on the left leg, Or maybe you go down a little further, Depending on what feels good for you. Trimester you're in, You might want a book or a block to place your hands on. And on an exhale, Come back up to standing. Switching sides here. Warrior II on the other side. So now that right foot is going to face that short end of your mat. It's going to bend. Left leg is going to face the length. And then your arms can go down or up. Breathing here. Feeling the strength of your body. On an exhale, Straightening that front leg triangle here. So we're just bringing that hip back a little bit. And then that right arm goes down as far as feels comfortable. Left arm could go up or it might stay down. Stretching here. On an exhale, Coming back up to standing. Bringing your legs in a little bit, We're going to move into a deep squat here. So as far as your hips need to be, As wide as your legs need to be, Whatever feels comfortable for you. And when you're ready, You can just bend those knees and come back down into a deep squat. You may want to put your arms on the inside of your knees for some more support there. Just sitting here for a moment. Tuning into the body, Tuning into the breath. So when you're ready. You can just bring your arms behind you, Come into a seat. I invite you to start with me in a butterfly shape so your feet can be together. They can go as far forward as you'd like or close to your body. Come in and breathe here, Maybe you close the eyes. Just take a second to tune into the breath, Tune into the body. Tune into the little one inside you. Maybe you feel movement. Maybe it's too early for that. Maybe they're having a nice comfy nap as you move. And if you would like, You can take your right leg and bring it out to the side. That left leg can stay where it is or it can rest on the thigh of the right leg. And you may decide to stay here or you may decide to lean forward. Or to lean into the right leg. So find the stretch for your body. Inhale to exhale, Come back up. Switching sides here so that left leg can go out, Right leg can be in front of you or next to the thigh. Whatever works. And then once again, You could stay up tall, You could lean forward, Or maybe you lean over to the left this time. And as you exhale, Coming back to center, Ending in the nice, Easy shape. You can cross your legs or really sit however you would like, Whatever is comfortable for you. Perhaps you close your eyes. And just give yourself a moment of gratitude. Gratitude for showing up today, For having a moment to yourself. To move your body in whatever way felt good and comfortable for you. Gratitude for your body allowing you. To be safe and comfortable on this journey. Place one hand on your belly and one hand on your heart. Take a few nice deep breaths in, Bringing in all the nourishment, All the joy, All the love to your little one. And all the nourishment, All the joy, All the love to yourself. Thank you so much for practicing with me today. I hope that you enjoyed it. I'll see you next time.