Namaste,
It's Evelina here.
Welcome to this Ashtanga practice for pregnant mommas.
So this video is meant for the Ashtangis who are practicing regularly for quite some time and are feeling really comfortable with the practice.
And now you are pregnant and you are maybe wondering how could you modify the practice,
How could you adjust it to your needs.
So that's why I decided to prepare that video where I'm sharing with you the way I'm modifying my own practice throughout.
My pregnancy,
Now I'm currently at my 38th week,
38 and a half.
So it's a ninth month and the baby may come at any moment.
However,
I still keep practicing,
Keep practicing daily.
My practice looks differently on different days.
So some days I feel a bit more energized,
Some days I feel a little more tired.
However,
Showing up on the mat every single day,
It's just.
.
.
Such a beautiful gift which we have.
Because it makes sense.
Us to feel always better.
If we approach it,
Of course,
In the right way,
If we approach it in the way according to our needs,
According to our capacity from day to day.
Yes,
So I really hope you will enjoy this practice.
Please keep in mind to remain all the time connected to exactly what you need,
How does this feel for you personally,
Because there is no way how we can adjust that Ashtanga practice to our needs which would be fitting everybody.
It has to be tailor-made to you.
So if any of the postures which I am practicing myself doesn't feel right for you,
Please let me know.
Don't go into it and just find your way around it.
Find the things which are working for you personally in the best way.
And what is important in that Ashtanga practice?
First of all,
We don't want to obviously start practicing kashtanga when we are pregnant,
So that video is meant I'm just repeating it again.
For the ones who are comfortable with their Ashtanga practice,
Who have that experience of practicing Ashtanga regularly before the pregnancy.
If you are completely new to Ashtanga practice and now you are pregnant,
Then please check out other videos.
I have some other pregnancy yoga video which you can check out.
And just practice along with that.
So if you are practicing castanga for quite some time before the pregnancy,
You know the postures,
You know.
.
.
How it feels in the body,
Then please go for it and enjoy it,
And always find the ways which feel right for you.
So the ways which feel right for us,
It's maybe some.
.
.
Days of pregnancy maybe will not feel so right for us at other days.
So just notice how you feel from day to day.
Don't put pressure on yourself,
Be gentle and loving and at the same time keep moving,
Keep breathing,
Keep practicing because that's a beautiful gift.
Again,
I'm just repeating.
Which we have that practice.
So please don't go for any postures which you are uncomfortable with,
Don't go for any postures which you were not familiar with,
Which you were not practicing regularly before the pregnancy.
Because pregnancy,
Of course,
Is not a time to explore new postures.
But.
Especially to explore any new postures which you can feel that,
Oh,
Maybe they are too challenging,
Or maybe I can feel out of balance,
Or maybe I can hurt myself in them.
Then these are definitely the postures you want to avoid.
So you just want to go for things which feels right for you,
Which you can really feel in your body,
Which you can really.
.
.
Stay in tune with your breath throughout those postures.
That's very important.
And what else,
What else,
What else?
I think that's it about this introduction.
So in this class,
We will go through.
Let's call it half-primary series,
But in a modified way.
So we will modify a lot of postures.
It's of course not this traditional style of Ashtanga which we would practice when we are not pregnant.
We are modifying a lot of postures so we are not Doing many sun salutations,
First of all,
Because personally,
That's my personal choice.
It just doesn't feel right for me to do too many.
I'm just getting a little too tired.
I'm avoiding vinyasas as well in between,
I'm just modifying them as well with the gentle spinal moves.
And definitely not doing any deep twists,
Definitely not lying down on your belly,
Definitely not.
.
.
Doing anything what feels too intense,
Not doing too much of any kind of core practices,
Not basically causing any strain.
So I'm just gonna share with you how I'm modifying the practice and I hope that you will find it helpful,
That you will enjoy it.
And that you will keep going also healthily,
Happily throughout your pregnancy.
Let's begin sitting in a comfortable upright position.
We'll take couple of minutes to connect to our bread.
So finding your most comfortable position,
I myself am sitting on a yoga block.
Then ensuring that your spine is nicely upright,
Tailbone pointing down towards the ground,
Your pelvis is in its neutral alignment.
Stay elongated!
And your hands place comfortably in any way you like.
Close your eyes.
Taking a moment to notice.
How are you feeling today?
Simply checking in with yourself.
Notice if you feel tired,
Energized.
If your mind feels distracted or.
.
.
Study.
Or anything in between.
If you're a little up,
A little down.
Ciao snotties!
And then ask yourself a question.
What kind of approach would I like to cultivate today within my practice,
Within myself?
What do I need the most?
At this moment.
And with that intention kept in your mind,
Begin gently Lengthening your breath.
With each inhalation,
Allow the breath to flow deep down,
All the way into the pelvis.
And with each exhalation.
.
.
Hello all,
Dear,
All the way out!
As you're inhaling feel expansion.
Of your chest area,
Rib cage,
Belly,
Pelvic floor.
As you're exhaling,
Feel how everything gently shrinks.
Contract.
But remains effortless.
And let's begin generating a gentle sound of Ujjayi breath.
Along with that breathing.
With that expansion,
Contraction and inhalation and exhalation.
Breathing only through your nose,
Generating a gentle sound coming from the back of your throat.
Sound which may remind you of a sleeping baby.
Try to inhale for a count of four.
In your own rhythm.
And also exhale for count of four in your own rhythm.
I'm just gonna give example of a count.
And then adjust it to your need.
Inhale for count of four three,
To 1 Exhale,
Fold.
3,
To One,
Continue on your own,
According to your own breathing capacity.
Keep your breath effortless.
Just flowing smoothly in and out,
Without you try to pull it in or push it out.
Just gentle,
Easy.
Deep and steady.
Let's stay here for another couple of breaths.
After your next exhalation,
Come back to your natural breathing.
And mentally prepare.
For your last tango practice Remembering to keep in mind our intention.
To stay connected.
To your breath,
To your body,
To your baby,
To your needs.
Approach the practice with Let's settle awareness,
Presence.
Let's begin with the mantra.
Bringing your palms together in front of your heart center.
Take a deep breath in and out.
Inhale for Om and the opening mantra.
Waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa Vande Guru Namah Sharanarvande.
Sandara Sita Swatma Sukhavabodha Nishreya Se,
Janggalikai Mana samsara hala hala Moha Shantye Abahu Purushakaram Shankha Chakra Siddharinam sahasra shirasam shwetam Pranamami Patanjali Wow.
You Slowly opening your eyes.
And you may remove the block or the cushion,
Whatever you had there.
And let's start,
Maybe giving yourself a little stretch before you stand up,
Whatever feels right.
And let's go ahead,
Slowly,
Slowly up.
Into an upright position doing it step by step so You don't get dizzy.
Supporting yourself with the hands on your legs as you stand up.
And then let's begin with a moment in Summer City.
We will just go through a couple of sun salutations.
I personally find that doing many sun salutations just doesn't feel right for me.
Of course,
It may be different for you.
However,
Yeah,
I would do in my practice just around a couple of sun salutations.
And the amount actually decreased throughout the pregnancy,
Because I used to start getting some cramps here and there when I would be doing more of the dynamic movement,
Such as centralization.
All right,
So let's begin standing in our summer city,
Feet parallel to each other.
Distributing body weight equally over your feet.
And then micro-bend the knees,
Engage the thighs,
Send the tailbone down towards the ground.
Elongate the spine,
Reaching crown of the head upwards,
Roll the shoulders back and down.
I'm just taking a couple of Ujjayi breaths here.
And let's begin with Surya Namaskara A,
Which we will again modify by opening the legs wider.
So,
Inhale,
Reach your hands up,
Gaze up.
In a CXK you can fold forward while you open the legs wide.
So that the belly can go comfortably between the thigh.
Inhale,
Straighten up the spine,
Maybe just go up a little bit on your shins.
And as you exhale place the palms under the shoulders,
Step back,
Drop the knees down.
And slowly lower down into modified chaturanga.
Inhale into Urdhva Mukha,
Open the chest,
Reach up,
Gaze up.
Exhaling to add Homukasana.
With the legs as wide as you need to.
You can keep your knees gently bent.
One long steady breath.
Two,
Focusing on creating length in the spine.
3 Gazing towards your navel.
Four.
And five.
Complete the exhalation and then,
As you inhale,
Step to the front with your legs wide open.
Straighten up the spine,
So maybe you are on the floor with the palms,
Maybe on the shins.
And as you exhale forward fold,
Keep your knees as bent as you need to.
To make it nice and easy.
And with the next inhalation slowly begin coming up Reaching your hands up.
Exhale,
Release the hands to the sides of the body.
I'm actually already starting to feel warm.
Let's keep going.
Now let's do one more.
We'll start with the legs already open,
Wide,
Inhale,
Reach up.
Exhale,
Forward fold.
Inhale,
Straighten the spine.
And exhale,
Fingers wide open,
Palm on the floor firmly grounded,
Lower down with the knees on the floor.
Inhale,
Open up the chest.
And exhale,
Lengthen the spine.
One.
Some full dry bread.
D'oh!
Really focusing on giving length to the spine.
Four.
Shoulders away from the ears,
Palms grounded.
Five.
First you inhale,
Step to the front.
And again,
Go halfway up in any way which feels right.
As you exhale,
Forwards fold,
Release the head down.
Maybe supporting yourself with the hands if you need to.
Slowly,
Slowly.
And exhale.
Namaste.
Coming back with our feet together.
Taking a moment to notice how you feel here.
Taking couple of breaths,
Maybe placing one hand on the belly,
The other on the chest if that feels right.
And just remaining tuned in into the way you feel from moment to moment.
Remaining with your breath,
Calm and steady.
And then slowly open your eyes.
Let's move to standing postures.
Which we will again modify.
So padang ustasana,
Padahastasana,
For me now it doesn't really feel any more comfortable with the really big belly.
What I like to do actually,
I like to modify it with my hands on the table.
So I'm just gonna get.
Actually a chair.
Which can help us to see.
So you can do it with hands on the chair,
Hands on the table.
Or of course if.
.
.
It feels good,
You can also do it with the legs just gently.
More open,
As open as you need to.
And then forward folding,
But you can also do it with the hands.
On the chair.
So I'm just gonna step a little away from the chair in a way that my hands are straight.
And then exhale,
Sink into the stretch.
Ensuring that the belly feels comfortable there.
Adjusting the distance as you need to.
And let's stay here for a few nice deep breaths,
Five nice deep breaths.
And follow that breath.
Remember our focus here is on elongation of the spine.
You can bend your knees as much as you need to,
Focusing on lifting through the tailbone upwards,
Sinking down through the chest.
Keeping shoulders away from the ears.
Last breath.
And with the next inhalation,
Go halfway up,
Look front.
Exhale.
And you can just fold forward for a little moment if that feels right.
But if you feel the belly is already too much in the way,
Then slowly,
Slowly you can start Coming back up with support of your hands on your thigh.
And exhale release back into our core.
Samasthiti Let's move to Tita Trikonasana.
As you inhale,
Step the right leg back,
Direct the right toes to the back of the mat.
Left toe slightly inwards,
Right heel aligned with the left inner arch.
Hips open,
Inhale,
Open the arms and as you exhale,
Lower down slowly,
Slowly,
As much as feels comfortable.
So maybe you will stay with the palm on the shin.
Maybe going a little lower,
Somewhere towards the ankle.
Maybe reaching all the way down to the toe,
Whatever feels right.
Deep breathing,
Five long deep Ujjayi breaths.
Two,
Gazing towards your palm upward.
Three,
Four,
Opening your chest towards the ceiling.
Five As you inhale,
Slowly come back up.
Change the sides.
Left toes front,
Right toes in,
Knee looking where the toes are looking,
Hips open.
Exhale going down and gaining anyway.
What you feel?
Feels right for you today,
Feels right at the moment.
Two.
Three.
Four,
Opening just upwards,
Remaining with your shoulders,
And hips in one line.
And inhale,
Come back up.
Next I will move to Parivritta Trikonasana which we will modify.
So I'm gonna move my right foot all the way to the right side of my mat here,
And the left,
The left side at this moment,
As I'm facing back.
So I have really large corridor between my legs.
And we will also bend the front knee.
So now from here,
Ensure the hips are square to the back of the mat.
Inhale,
Lift the left hand up.
And exhale,
Maintaining extension in the spine,
Begin folding forward.
Placing your hand just underneath the shoulder.
Now my right knee is already bent,
So body is comfortably here in between,
And just giving yourself a very gentle,
Subtle twist,
Lifting your chest up towards the right.
And then lifting your hand up.
Two.
Three.
Four,
Five and the next inhalation slowly come back up And let's switch the sides.
So now we face the front of the mat.
Feet towards the respective edges of the mat.
Hips squared,
Inhale,
Land in the spine.
Exhale,
Maintaining the length,
Begin folding forward.
And twisting gently,
Gently,
Gently.
One.
Two.
3,
Keeping that left knee bent as much as you need to.
Four,
Remember there should not be any pressure on the belly area,
So it's just a very subtle twist.
And with the next inhalation,
Slowly.
.
.
Come back up,
Open the arms.
And exhale,
Come back to Summer City.
Again,
Take a moment if you need to remember.
If at any moment you feel your bread gets out of rhythm,
Out of balance,
Just take a moment in samasthiti.
Taking a couple of breaths.
Let's move into Utthita Parsvakonasana.
So with the next inhalation,
The right leg will go far away back.
Now we want this large distance between our legs,
Right toes back,
Left toes in,
Heel into inner arch.
Exhale option one,
You can just have the forearm on the thigh.
And extend the other hand.
All right,
That feels good.
We can go all the way down and extend the hand then.
Two,
Steady breath,
Gazing towards your left palm.
Three,
And through the knee,
Right knee is right on top of the ankle.
Four.
For the next inhalation come back up And exhale,
Switch.
Again,
Any option which you like for yourself.
And then there.
Just staying connected to whatever you need in your practice.
Three,
4,
Five inhale come back up And now we will modify our Parivritta Karshakonasana.
We're just gonna.
.
.
Drop the back knee down.
Instead of really twisting here because the knee is up,
We'll just do Anjaneyasana.
So let's just drop the back toes down.
And then sink your hips nicely down,
You can even move your Right leg a little to the right if you need to.
Get more comfort here.
Just staying for a couple of breaths.
You can feel a lot of.
.
.
Stretch.
On the area of your pelvic floor.
And then inhale,
Just lift the hands up.
And exhale,
Sink down through the hip.
Let's take it for another two breaths.
And then release the hands.
Support yourself with your palm and slowly stand up.
And with the next exhalation let's switch the side.
Remember,
Help yourself as you need to with your hands.
Slowly adjust the position.
And first,
Let's stay with the hands on the hip.
Chest nicely open.
Every inhale flow deep into the chest,
Every exhale you're releasing all the way up.
Let's leave the hands up for us to breath.
Yeah.
And slowly release the hands down,
Support with the palms.
And get up into standing.
Exhale back to your samasthiti.
Awesome.
Let's move to Prasarita Padottanasana.
So inhale,
Step the right leg back.
And now all the toes are pointing gently inward.
Again,
You can use the chair in front of you,
Just to have your hands in front of you.
And to give yourself nice stretch in there.
Otherwise you can also go all the way down to the floor,
Depending what feels right.
And we're not gonna do all the four.
I actually.
.
.
Prefer to do just two in today's session.
So,
Let's start by taking a deep inhalation,
Opening the arms.
As you can choose variation which you like for yourself,
I'm choosing the interlock finger variation.
Inhale,
Leave the chest.
If you're in that C version,
I like to say forward fold.
One.
Steady breath.
Two,
Gently leaning forward,
Three allowing the shoulders to relax Four.
Bye.
Then if it feels right you can just have your hands on the toes for another moment.
Oh,
It's a couple of breaths.
On the next inhalation,
Look front,
Straighten up the spine.
Exhale in here,
Place your hands on the floor,
Underneath the shoulders and take a little extra moment here.
We don't want to get dizzy.
So if you have tendency to get dizzy,
Really take some extra moments now.
Bring your legs a little closer,
Maybe they slide gently apart.
And then placing your palms on the thighs,
As you're slowly coming back,
Step by step.
All the way up to standing.
And back to the front of the mat.
Taking a moment again,
Grounding into your breath.
And let's go for Parsvottanasana in a very gentle way.
Bringing your hands at the back.
Namaste.
A wrist modification holding the opposite elbow.
And then we will do similar alignments like we had before in our Parigrida Triconasana.
So we have the legs.
To the respective edges of the mat.
And hip squared,
Inhale,
Exhale,
Gently fold.
Much as feels right.
So we don't have to go here all the way down of course.
You can explore with the legs what feels good for you.
How wide do you need to have them for your body at this stage.
Calm breath.
I like to hang my belly kind of in between the legs here.
Then I can go nicely lower.
While bending the front knee so it doesn't feel awkward.
Too intense.
And with the next inhalation,
Let's slowly come back up.
And next we change the side.
Again,
Find the best way which feels good for you.
Ensure there is no pressure being applied to the belly from that front thigh,
From the left thigh.
So the belly should be somehow in between.
Between the legs.
And with the next inhalation,
Come back up.
Open your arms and exhale back to Samasthiti.
Awesome.
Let's go for Rosita Hasta.
Fa adangustasana.
We can do it in a modified way by just having the hand on the knee.
So,
Bringing the whole body weight to the left leg.
Finding your drishti somewhere at the level of your eyes.
Balancing postures can be challenging,
Especially during pregnancy.
Because our.
.
.
Center of gravity changes here,
Right?
And also we're not using those bandas,
We're not really activating that core muscles,
Belly muscles as well,
And pelvic floor.
So everything works very differently.
So be easy on yourself if you need support of something.
Table on the side,
Please use it.
And then inhale,
Lifting your right leg up.
Maybe just staying here you can have the legs slightly to the side so the body is comfortable.
In case if it's quite big.
Left hand remains on the hip,
Comfortable steady breath.
Optionally,
You could also hold onto that big toe.
And you could stretch the leg a little,
Or as much as feels right.
But let's not forward fold here.
Let's stay for another breath.
I know what's next.
Inhalation,
Just expand the chest first.
And exhale,
Open the right leg to the right side.
Find your balance.
If you are with the knee bent,
The hand just remains on the knee.
And then shift your gaze to the left side.
Somewhere on your eye level.
Let's stay for another breath.
And with the next inhalation come back to the center.
Exhale slowly,
Release back down to the floor.
Let's do the same thing on the other side.
Maybe I'm just going to turn towards you so you can see it from other perspectives.
So now body weight goes to the right leg.
30 breaths.
Inhale,
Lifting the left leg up.
In any way which feels good for you.
And let's stay here.
Calm,
Deep breathing.
Keep your eyes ground in one spot.
Your breath steady.
Pelvic floor is gently activated to support your balance.
And then take a deep breath in,
Preparing for opening to the side.
As you exhale,
Open.
And gaze to the right.
Remember you can do it with the knee bent and hand on the knee.
Steady breath for two more breaths.
And with the next inhalation,
Slowly come back to the center.
Bye!
Losing weight.
And next hair slowly release.
Amazing!
Let's come back to our summer city for a moment.
Closing your eyes,
Noticing again how you feel.
And then let's move to our Last standing posture here,
Then we will go right to seated.
We will skip the vinyasa with the utkatasana and warriors as well.
So let's move to our modified Ardha Baddha Padmottanasana.
We'll just do it standing.
So body weight goes to the left leg and the right leg goes to half lotus.
In case of any knee issues,
Knee injuries,
You can also modify it.
With the triples,
Maybe that's.
.
.
Triples with the toes on the floor,
Maybe on the calf.
Or maybe on the tie.
Otherwise bringing that right leg into half lotus.
And then binding around,
Maybe with your left forearm.
Or if possible with your right big toe.
And then just staying here,
Five deep breaths.
Pointing your knee down towards the floor.
Last breath.
And exhale slowly with control.
Release the leg back down to the ground.
And let's change the sides.
So now bodyweight goes to the right leg,
Finding that stability.
Steadiness.
Whenever you're ready,
Taking the same options you chose for yourself on the other side.
Deep Ujjayi breaths.
Nice focus And as you exhale,
Slowly release back into your Samasthiti.
Once again,
Take a moment before we transition to seated.
And let's move down towards the seated position.
You can do it through a gentle vinyasa,
So inhale,
Lift your hands up.
Let's exhale,
Open the legs wide and forward fold.
Inhale,
Go halfway up And exhale,
Step back,
Knees down,
Mini chaturanga.
Inhale,
Open up the chest.
And exhale lengthen the spine.
And now we'll bring one leg to the front into cross-leg position,
The other leg.
And sit down.
Awesome.
Let's stretch the legs to the front.
Notice how you feel,
Maybe just lean back for a moment.
Staying connected to your breath.
I did already amazing job with the standing part of the sequence.
Now here through the seat it will go gently,
Slowly,
Again modifying as needed.
Please do remember that.
.
.
Your body is your best friend.
Teacher here,
Your best guide,
So it tells you actually what feels right,
What feels wrong.
If something feels even a little wrong,
Always find your way around it to make yourself comfortable,
To make yourself relaxed.
In the practice.
All right,
Let's start with a little dandasana.
Now for me the slacks together,
Definitely it's better.
It's not possible to forward fall.
But we can be with legs very slightly apart.
Hip width apart and just keeping them slack.
And then creating nice length in the spine,
Placing the hands on either side.
Chin gently down.
Let's just stay for a couple of breaths.
Allowing the body to slow down,
The breath to slow down,
The mind to slow down.
Awesome.
And then let's open the leg slider as wide as we need.
So that we can hang the body nicely in between the thighs.
As we exhale,
Gently forward fold until your belly reaches the floor.
So if the body is touching the floor just gently,
That's where we stop.
Now we stay.
Long deep breaths.
Here really let's focus to activate the legs.
So pull the toes towards you,
Push the mounts of the toes to the front.
Then roll back through the pelvis.
Elongate through the spine so you can also feel a nice stretch in here even if you don't go all the way up.
Ready to dip into the pose.
Deep Ujjayi breath,
Reaching forward through the chest.
And with the next inhalation slowly come back up halfway straight and open the chest exhale And inhale,
Come back all the way up.
And now we'll cross the line.
And we'll do something that I really love,
Which is a cheeky vignette sign.
So we just gonna make a mini vinyasa,
Which is not really vinyasa in between,
However,
If you feel tired,
If you feel that too much of dynamic movement again maybe doesn't feel right for you.
Then we can just simply sit with the cross legs.
And then inhale,
Reach up through the chest,
Give yourself a gentle backbend here.
And exhale,
Gently curve to the opposite side,
Just gently.
And have fun.
That's it.
Isn't it nice?
All right,
And then let's point the toes forward.
Let's bring the hands one forearm distance behind,
Fingers pointing front for our Purvottanasana.
Here you could also modify by having those knees bent.
And fit closer and then they could also just lift up into the reverse table.
But if you feel like going for the full variation,
Maybe just for even 2-3 breaths.
Then going for it with the legs straight.
Remember,
Keep your palm grounded.
And inhale,
Lift the hips up,
Allow the head back one more time.
Slow.
Free.
4.
.
.
And last breath.
Five,
Slowly release.
And again let's do our mini vinyasa.
Just nice and gentle.
Inhale expand.
And very gently caress.
All right,
Let's move to Ardha Baddha Padma Paschimottanasana.
Right leg into kind of half lotus,
Into half lotus actually.
But we will lean backwards.
So instead of leaning forward,
We just lean backwards.
Keeping the left leg active,
Right knee moving to the right.
Down and front and that left leg.
Left foot goes to the pocket,
Sorry,
Right foot goes to the pocket,
Let's say,
Of the left leg.
And just staying here for a couple of reds,
Nice easy modification which helps us still to work on that face.
Lattice position.
And it doesn't apply any pressure onto the belly.
And then slowly release and let's change the side.
So I'm gonna go up with that.
Left foot now.
Again,
Ensure your chest is nicely open,
There is no pressure on the belly.
And just come,
Steady breath.
Alright,
And slowly release.
We can make our mini vinyasa again,
So inhale,
Expand.
And exhale gently curve.
And then for our Triangle Mukha,
We can open the legs wider here.
So your right leg can go into internal rotation.
And then ensure you have enough space between the legs for the belly.
Keep the left leg active.
As you inhale,
Give length,
As you exhale,
Gently forward fold.
As much as feels right for you.
So here we are not folding now to the leg but into the center of the mat.
When the game go.
.
.
Until your belly reaches the floor,
In case your belly reaches the floor,
Maybe you are even somewhere higher,
That's totally fine.
But if the belly is touching the floor,
That's where we want to stop.
We don't want to apply pressure onto the belly.
Last couple of braids.
Again reaching forward with the chest.
And inhale slowly come back up.
Thanks.
Let's switch the sides The same link on the other side.
Inhale,
Expand.
And exhale gently forward fold.
Again,
As much as feels right,
Maybe you need to adjust the posture somewhere in between.
Listening to.
Whatever your body is telling you.
And remaining connected to the breath.
Focusing on all those small details of how your foot is placed,
How your pelvis is placed how their spine is elongated.
Even if we don't go deep in the pose,
We can still receive those beautiful benefits of the pose.
And inhale slowly come up.
Ugh.
Our mini vinyasa.
Or if you feel like going for full vinyasa,
Please go for it.
I don't really feel like it.
So inhale,
Expand the chest.
And exhale,
Gently curve.
Just gonna check if that video is still rolling.
Because sometimes it happens that it.
.
.
Actually not recording.
Well,
It is recording,
So great.
So let's continue.
Continue with Janu Sirsasana So we will just do that.
Simple one,
Right foot to the left inner thigh.
And then just elongate the spine,
Exhale,
Just a mini fold.
So we're not really folding.
Just reaching just forward.
And again,
Find yourself comfortably here.
Maybe you need to open the leg a little to the side,
That's fine.
But ensure that you're facing the middle line of your body to the middle of your mat.
And we'll modify this general ABC because we cannot do it really fully.
So what I like to do here,
Also if you would like to shorten it.
You can just do one by one,
Basically.
As you are already in this pose and it can be.
A bit challenging to keep moving so much.
What I was figuring out for myself,
I would just sit up.
For the D version,
And the B version is something that feels really nice because you can go a little lower.
Because there is more space for the belly.
And also staying here for your long deep breaths as long as feels right.
And slowly come back up halfway.
And all the way.
And then for C,
I would just bring all the toes down and then again lean back,
Actually,
Instead of front.
Similarly,
Like in our Ardha Bhadra.
Because we don't want any pressure on the belly.
So just allowing all those toes to be nicely tucked under.
So that you can stretch the sole of your foot.
Oh that feels really good.
And last threads.
And then slowly begin releasing from the pose,
Making a little movement for your toes maybe.
And let's do the same thing on the other side.
So now we'll go on the left side,
First the base version.
I'm gonna shift shift on that A.
And then just a mini fold,
You can open that right leg gently to the right side.
Make sure you feel comfortable.
I'm just going a little bit as much as feels right,
Doesn't have to be too low here.
As the belly would be already on the foot for me personally.
And then let's go for the B version,
So we will sit on the heel,
Remaining with your bottom foot the way it was.
Just placing the heel under your perineum.
And next we have folding forward,
Maybe opening that right leg a little bit to the right.
Allowing the body to hang in between.
And nicely going down.
Oh,
This feels so good.
Steady breath And it has a little bug.
Exhale.
And I go all the way up and now let's go into the C version,
So tucking all the toes under.
Ensuring that the foot is comfortably placed and aligning that front leg to the abdomen.
Proper alignment.
And then resting on your palms at the back.
Opening the chest and trying to drop that left knee down towards the floor.
Finding the position which feels the best for you on the hands at the back,
Just with a gentle support.
A long,
Good,
Dry breath.
And last one.
Awesome and then slowly release.
And let's go for one nice vinyasa.
So we will cross the legs.
Then bring the hands forward.
And then step back.
Drop the knees down,
Lower into mini chaturanga.
Inhale into upward dog.
Let's head into downward dog.
And then stepping both legs gently forward,
One by one.
And we have our Marichyasanas now coming.
So we can also,
Of course,
Modify them because they are.
Very tight in general,
So we won't do them in the regular way.
I'm gonna keep my legs wide open to start with,
So my heels are a little wider than the mat.
And then my right leg comes in.
And I have my belly nicely here in between the legs.
I'm gonna now reach my right hand forward and you can help yourself also with the left hand on the right leg.
To bring it close,
Internally rotate through the shoulder.
And then bind your hands together,
Maybe holding onto the wrist,
Maybe fingers to fingers.
Maybe you have a towel in between the hands to hold.
And then just exhale with a gentle fold.
You can step that right foot gently to the right side.
Pointing the toes a little bit outward.
And breathing long deep breaths.
And last.
And inhale,
Come back up,
Open the chest Exhale,
Gently release.
And as we are already up with that leg,
We're going to make a little open twist.
So we will skip the B version.
If you want,
You could work also on Half-Lotus here,
Similarly like We're working in Ardabada.
There is not much point for me doing it today.
So let's go for the open twist.
So just kind of muddy trails on the sea,
But.
We are modifying it also in here.
So we don't want to twist that leg which is up.
Too much.
You can,
Of course,
Twist very gently so the body is still in between in our previous alignment.
We can just give ourselves a very gentle twist and that's fine.
But we don't want to do any deeper twists here.
So you can just do that one first,
Very gently.
Long and steady breaths.
And then we can do also an open twist.
The other side simply.
So we can also get with that hand just like it was towards binding.
And then you can turn gently towards the opposite side.
So your belly doesn't receive any pressure,
But you are also giving yourself some sort of a gentle twist.
Awesome,
And then heckle back to the center Hmm.
Nice,
Let's do mini vinyasa.
Inhale,
Expand the chest.
Exhale,
Gently curve.
And let's go for the other side.
We will also do.
A and C.
So the legs first of all open,
Just gently wider than your mat.
And then bringing that left foot in,
Finding the proper angle again,
Finding proper distance for yourself.
For your individual.
Situation,
And then let's get started.
Towards extension here,
Internal rotation of the shoulder,
Bringing hand around and then binding your hands together.
Fingers together or towel.
And exhale,
Gently fold.
This one feels somehow very intense for me in my left hip.
No idea what is there,
But I cannot go too low.
I'm just gonna stay here with the deep breaths.
Remember to keep reaching through the chest.
And staying connected to any sensations within the body.
Focus on alignment on all the small details even if you don't go too deep we still receive beautiful benefits of the practice.
And he had come up halfway.
Exhale,
Gently release.
And let's do a little twist in here first.
So inhale,
Prepare,
And exhale,
Gently twist towards that left leg.
Remember we don't go here into the full twist,
We just keep the bellicities and just give yourself more of a twist.
I would say it's that upper back area.
What actually is receiving some sort of a twist.
So we don't go too deep.
And steady breath.
Keeping that right leg active.
Your neck neutral,
So don't force it too far into the twist.
And inhale,
Come back and let's do that open twist.
So you can bind your hand around,
So again you're hugging the thigh.
Bringing the hand into internal rotation,
Then holding your hands together.
And then gently open towards the right side.
Steady breaths,
Adjust the feet as needed.
So mine now are getting a little closer towards each other.
That feels totally fine.
Gazing somewhere farther towards the right side.
Was not too far.
And with the next scene,
I come back.
Excellently.
Oh,
That was nice.
Let's do a mini Vinyasa.
You can expand.
And exhale gently curve.
Now let's go for it.
Very mini Navasana.
So what I like to do here,
I just will keep my tips of the toes on the floor.
Stretch the hands forward and reach the crown of the head up.
Long steady breaths.
So we're not really doing much of a core,
But we are getting there.
A little bit of work here,
Which is nice.
Focus on maintaining the spine upright.
Chest open,
Breath deep.
And then cross the legs.
Make a mini lift up!
And come back down.
And let's do it one more time,
Last time.
So tips of the toes,
Legs open,
Hands to the front and breathe.
Long steady breath,
Chest is lifting up,
Crown of the head is reaching up Legs are nicely activated as well here.
Last breath.
Ah,
Nice,
Cross the legs,
Mini lift up,
Exhale,
Release.
Nice,
Let's make a mini vinyasa,
So inhale,
Open.
And exhale,
Clouds.
Great!
And from here.
.
.
We have,
Of course,
We have now coming some more intense postures which we'll skip today.
So we're just going to do two more postures.
I'm gonna jump through some postures which is not proper.
But we'll do just a little bit of Baddha Konasana and Upavishta Konasana.
Which are definitely nice during that pregnancy time,
And then we'll move towards finishing.
So baddha konasana,
Just bring your feet close to each other,
Heels close to the groin,
Opening the feet like a book.
You can just remain here for a moment,
Dropping the knees down.
And then you can gently lean forward,
And as you lean forward you will notice.
.
.
That the belly is reaching quite soon onto the heels,
So that's what's happening to me also now.
So I'm gonna move my feet forward so that the belly can go a little lower.
And again,
We go low,
As low as the belly is reaching towards the floor,
That means we stop.
And we focus on our alignment.
So we focus on opening through the chest,
Reaching the chest forward,
Dropping the knees downward.
And breathing our nice,
Long,
Steady breath.
And then slowly come up halfway.
Eggs.
And inhale,
Coming back all the way up.
Awesome.
Now let's open the legs wide.
For our upavishta konasana.
So inhale,
Lengthen through the spine and exhale,
Gently fall until the belly reaches,
Touches the floor.
And just stay focused on the alignment again,
So those up there.
Rolling the pelvis back,
Reaching front.
Through the chest.
Keeping your neck nice and neutral.
Align those legs so nicely open,
So you feel a beautiful stretch on the inner thighs.
And last two breaths.
Landing back,
Come back halfway.
Exhale.
Inhale,
Come all the way up.
And we can do the.
.
.
B version one time,
So we can just leave the legs,
So hold onto the sides of your feet.
Expand through the chest,
Find your balance very slowly.
And then you just try to reach all the way up.
Expand through the chest.
Lift up through your gaze and breathe.
You can do it with a news band.
Last breath.
And slowly release through the gaze,
Bend through the knees.
And release.
Let's go for a full vinyasa.
Well,
Let's say full.
Stepping the legs back,
Dropping the knees down,
Exhale,
Lower down.
Inhale,
Open up.
Exhale,
Lengthen the spine.
And as inhalation,
Walk your legs front.
Turn them forward.
Now let's go towards our finishing part.
A little bit of bridge,
We can also use the block to support ourselves here.
So I'm going to share with you some nice gentle backbends.
Let's start with the bridge.
We cannot lie down for too long on the back so we're just gonna do couple of things here.
You can lie down first to the side.
And then lying on your back.
So let's start with the Satubandhasana,
The simple one.
Just reaching your hands towards the heels.
And then having your feet hip-width apart,
Knees hip-width apart,
And on the next inhalation reaching your hips up,
Interlocking the fingers,
Bringing shoulder blades towards each other.
Steady breath.
Last one.
Exhale,
Gently release,
Turn to the side for a moment.
And take a moment of rest here.
As much as you need to.
I really love how Ashtanga during pregnancy teaches me to be fine,
To take those steps back here and there,
Because that's something that I always would.
Struggle with in my life in general,
Always pushing,
Pushing.
However,
This time he's just so gentle for us.
Helps us so much to connect to the body,
To.
.
.
Whatever we need from moment to moment.
And it's not only taking a step back for ourselves,
But for that little one inside,
Which makes it much easier in our minds just to be able to take that step back when needed.
And to be totally okay with it.
Alright,
Let's do a little supported backbend,
So we can use our block.
If you don't have a block,
You can also have a cushion underneath your upper back.
I'm going to get the block.
And yeah,
Remove this hair clip better.
That's it.
Not the best for this posture.
Oh my goodness,
What happened here?
Almost,
Almost,
Almost.
So now,
Let's put the block on the level of the bra.
So on the bra line.
Ensure that the block is not underneath the lower back and the lower back is neutral,
So you don't want to twist.
Go into too much of this anterior tilt when the bum sticks back,
He wanted more neutral.
And then allow yourself to lie down to the block and if you feel there is too much tension in the neck you can have additional cushion underneath your head here.
So it should feel nice and comfy.
And then you can open your arms here.
Oh,
That feels so good.
And breathing,
Long deep breaths.
Keeping your knees bent,
Your feet on the floor,
So you are keeping your lower back neutral and more relaxed.
You may just close your eyes or if you feel like deepening that pose you could also just gaze back towards the area between your eyebrows.
Or just release the eyes to the back Long deep breaths for three more breaths.
Last breath.
And maybe a lower sight out through the mouth.
I'm just releasing any tension.
Slowly support yourself with the hands the elbows come back up And again we will take a little moment on the side.
You can have a block underneath your head.
And just chill for a moment here.
And then we'll go for urdhva dhanurasana for the full wheel,
If that feels right for you.
Otherwise you can of course repeat any of these two previous backbends,
So maybe a bridge,
Or maybe that one with support of a block which feels really nice.
Just checking what feels good for you today.
And I'm just gonna go for one wheel.
So if you're joining me,
Let's begin.
Otherwise,
Take any of your needed tools.
Modifications.
And then let's place the hands on either side of the head,
Feet hip width apart.
Parallel to each other.
Prepare one deep breath in and out before we go up.
And we're gonna see inhalation slowly lift up.
All the way.
Focus on your breath.
Last one.
Exhale slowly chin to chest and gently release maybe bring the knees to the chest but with the knees open give yourself a little movement here left right I like to also give myself a little happy baby here actually,
So.
.
.
That feels right for you as well.
Opening the legs wider and then just making a mini movement side to side keeping your tailbone close to the ground.
I'm going to release the legs.
And let's turn again to the side for a mini moment.
With our block under the head,
That feels good.
And we won't be coming back up to seated for Paschimottanasana,
That's gently suggested.
Gentle happy baby it's enough after after that backbend as a counter-pose.
Let's come back if you feel you would like more,
A bit more of the release of the Lower back,
You could just do a little bit more of that movement.
And then we can make a mini inversion.
So we're just going to place the block under the glutes.
Under the sacrum,
So you should feel nice and comfy here.
And then lifting the legs up.
And yeah,
Smudge as long as it feels comfortable,
So we don't want to force it,
We don't want to push it.
If you have a partner with you.
You could also ask them to help you to lift the shoulder stand.
I normally ask my husband to help me to lift up at this stage already,
Before I would lift up on my own,
But now I feel it brings a bit of pressure onto the belly,
Which I want to avoid.
So if you have somebody to support you,
You could also go for the full shoulder stand.
I don't have anybody now at the moment here around,
So I'm just gonna stay here in this Biprit Karni with the blocks.
And then slowly let's begin releasing.
By bending the legs,
Sending the feet to the ground,
Then gently lifting the hips up and really moving the block.
And we can do a gentle fish pose,
So just bring the hands forward.
All the way,
Elongated,
Gently under the glutes,
Point the toes,
Stretch the legs and inhale.
Roll with the crown of the head towards the floor.
Steady breath.
Gazing between the eyebrows.
Last breath.
Exhale,
Gently release,
Again roll to the side,
Use the help of that block under the head and take a moment.
I hope you're feeling well.
We're getting slowly towards the end.
And let's slowly move to seated.
Through that side so that easier.
And then we can make And mini-mini videos,
Huh?
Actually,
I'm not meaning to be nice to her.
Regular Vinyasa,
Let's call it.
We'll go back,
But onto the knees.
Exhale,
Lower down.
Inhale,
Expand the chest.
Exhale,
Lengthen the spine.
And then drop the knees down.
And we'll go for the shirshasana headstand,
But only if that's comfortable for you,
So remember If it feels uncomfortable for you,
Then of course don't go for it,
Like any of the postures which we're practicing.
And also if you didn't have.
.
.
Any of the postures as I mentioned before as well in your practice,
Then you wouldn't be exploring any of the new postures throughout the pregnancy because that's not the right time to do that.
But if that's in your practice,
We can go for shirshasana.
And I'm just gonna show you the way how I like to go into it throughout the pregnancy.
So that it feels really safe and nice and easy and I'm not really engaging much of my core in there.
Basically going with the knees bent and open wide.
So then bringing crown of the head towards the floor.
Long steady breath.
And whenever you feel ready,
Opening the legs wide and walking them in,
And then I just reach one leg up.
The other neck up and you can just stay in here.
That's already great.
If it feels good you can go all the way up as well.
In the gentle steady movement.
We're just gonna stay for five breaths.
And then slowly bend the knees if you're all the way up,
Open the knees wide as you're lowering down the same way as you came in here.
And then reach one foot to the floor,
Reach the other,
And relax in our child's pose.
So you can drop the Hang the body between the ties.
We can use the block in here under the head so that The belly is not getting crushed under the.
.
.
Under our weight here.
And long steady breaths.
And now what I like to do also,
I like to go into full size pose,
But I would put the block under my bum.
So that the belly doesn't touch the floor.
You can try to find that good alignment for yourself here.
The block is under the bum and then you can actually stretch the hands forward and Bring your relaxing to the child's pose.
And slowly have the beginning coming back up.
And release from the pose,
Take the block away.
And make our last piñata here.
So exhale,
We're done.
Inhale,
Expand through the chest.
Exhale and tend to the spine And then walk your feet around,
Sit down.
And let's get into our finishing.
Seated postures.
So,
We will.
Take the lotus,
You can take cross leg or half lotus.
You can sit on the block as well,
Which feels good for me.
So you have more space in here.
And then just take in here.
Let us have lotus.
Cross leg position,
Whatever feels right.
I'm gonna only focus on giving a bit of length to the spine here.
And then taking just our last posture,
Which will be Padmasana,
So bringing here index finger,
And your thumb together.
Breathing,
Lengthening the spine.
We're not really engaging here Bandhas,
We're keeping body at ease.
And we're just connecting to deep Ujjayi breaths.
Keep back of the neck nice and elongated.
So the chin gently goes downwards,
And then long inhale.
Long exhale.
Wham!
Two.
Gazing to the tip of your nose.
Today.
4 Five.
Six.
Longest,
Deepest breath.
Seven.
Eight.
9 And done.
Slower inhale,
Come back up.
You may release that lock if you had it.
Release the legs and just make that mini vinyasa.
Inhale,
You expand.
For the last time.
And exhale,
Gently curve.
Sit in any comfortable position for yourself.
And we will close here with our closing mantra.
After that,
I will also do Shavasana with you.
And a mini meditation if you feel like staying with me,
Otherwise you can also do Shavasana in your own time if you need it longer.
Yeah,
So let's go into our closing mantra.
Bringing your palms close to your heart center,
Closing your eyes.
Taking that moment again to connect to the breath.
And then inhale for Om,
And our closing mantra.
Namaste.
Swasti Prajabhyaha Paripalayantam.
Nyayana Margana Mahim Mahishaha Go brahmanyam yaha.
Shubhamas tu nityam.
Lokas Samastha Sukhinu Bhavantu.
Om.
Shanti Shanti Shanti Slowly making your way down.
Lying down in Shavasana.
I like to have the block under the head.
We can also have a cushion.
Between your legs if that feels right.
Just making yourself nice and comfortable.
And we'll stay here for a few minutes together,
Or as I mentioned,
If you need longer then you can just stop the video.
But who will also do it?
Little closing moment at the end,
So I hope you will be there with me.
Thank you so much for our practice together.
Now taking time to relax on the side,
Closing your eyes.
Relaxing your breath.
Letting go of that ujjayi sound and just breathing Long and gentle breaths.
Allowing the air to flow all the way down into the belly,
Into the pelvic floor.
Into the baby.
Taking a moment to just congratulate yourself for showing up for your well-being.
And for the well-being of your baby.
Taking complete rest for another couple of minutes.
Slowly begin bringing awareness back to your body.
Back to your breath.
Gently begin moving.
Making any small movements,
Stretches,
Whatever feels right.
And then let's gradually in the own time in the own rhythm Move back into the seated position,
Still remaining with your eyes closed.
And then taking couple of moments with your spine nicely upright,
Chest open.
Just taking this moment in silence,
In stillness.
Noticing how you feel,
Simply observing.
State of your mind,
State of your body.
State of your emotions.
Just being with whatever is there at the moment.
Then gently placing your hands onto your belly.
Just sending all your love,
All your gratitude,
All your trust.
Towards your baby,
Towards your little one.
Towards your style.
Towards the Universe.
Towards everything.
Taking a moment to cultivate that.
Inner Thrust.
That softness and strand at the same time.
That loving kindness.
Presence.
Surrender.
And then bring your palms together in front of your heart center.
Take another deep breath in.
And exhale completely.
Gently rub your palms,
Make them warm.
Place them on top of your closed eyes,
Take a deep breath in.
.
.
And as you exhale open your eyes and move your hands down your body giving yourself A nice cuddle on the way.
I'm just sending gratitude for this buddy.
Or the ability to move,
To breathe,
To practice.
Thank you so much for joining me for this practice.
I hope you're feeling well.
I wish you a beautiful day ahead.
Take care of yourself,
Be well,
Be healthy,
Be happy,
Be peaceful.
Namaste.
