Hello and welcome to this prenatal friendly full body yoga class.
Please remember to always listen to your body and when you're ready,
Meet me in a comfortable seated position on your mat.
You can also sit on a block or bolster.
And once you're comfortable,
Begin to soften your gaze.
Close your eyes if that feels good.
And rest your hands.
Sit tall.
Head over shoulders.
Shoulders over your hips.
Long through your spine and just breathe.
Place your left hand onto the mat.
And reach your right arm up and over to the left side stretch.
Rise up,
Right arm stays high and neck stretch.
Place right hand to left ear and gently tilt your head to the right.
Your left arm long to deepen the stretch.
Move your right hand towards the back of your head and gaze down slightly,
Stretching more into the back of your neck.
Release your right arm up.
And twist to the left.
If you're pregnant,
Keep your belly pointing forward,
Twisting only from your shoulder.
Your right hand can come to your left knee,
To your ankles or to your belly.
Bring your right hand behind you to the mat.
Gentle back bend,
Lift your gaze,
Your chest.
Bring both arms out to your sides and give yourself a hug.
Left arm on top.
Maybe at a gentle rock,
Sending all the love to yourself.
And release your hands down.
Now,
If you're sitting cross-legged,
Place the other leg in front and we'll do the other side.
Plant your right hand down and stretch your left arm over,
Side stretch to the right.
Next stretch,
Left hand to right ear and carefully tilt your head to the left.
Now bring your left hand towards the back of your head and your gaze down to stretch into the back of your neck.
Inhale,
Left arm high and exhale,
Twist to the right.
Remember to keep your belly pointing forward during pregnancy.
Ground your left hand behind you,
Gentle back bend.
Extend both arms out and give yourself a hug.
Right arm on top.
Release your hands down and make your way into tabletop,
Knees hip width apart.
Begin to do circles with your upper body,
As big or small as you like,
Moving your spine.
And reverse.
Return to center.
Aligned shoulders over hand.
Hips over knee.
Draw your right heel to your glutes and lift the right knee.
Cross the right knee behind the left.
Lift the knee.
Circle to the side.
Down.
Up.
And reverse.
Down.
Side.
Up.
And cross.
Again,
Lift up to the side,
Down.
Up and reverse.
Down,
Side.
Up and cross.
Once more.
Keep your upper body parallel to the mat.
Lift your knee,
Extend the leg.
Mini push-up,
Shift forward,
Bend your elbows.
Push up,
Then lower your straight leg.
And lift.
Again,
Lower into the mini push-up,
Your elbows stay closed.
Lower the leg And lift.
Once more.
And sit back,
Knees wide for child's pose,
Creating space.
Stay lifted on your forearms or reach your arms forward.
Return to tabletop.
Draw your left heel in.
And lift the knee.
Cross left knee behind right.
Lift up.
Circle to the side.
Down.
And Rivas.
Down.
Side.
Up and cross.
Two more.
One more.
Lift the knee.
Extend your leg.
Shift E into the mini push-up.
Then lower your left leg down.
And lift.
Two more.
Push up.
Lower the leg.
And lift.
Last one.
And sit back,
Child's pose,
Your variation.
Next,
We're transitioning into standing.
If you're in the third trimester or simply want to avoid inversions,
Stay in child's pose or seated for a bit longer.
Otherwise,
Lift up into downward facing dog.
Your feet about hip width may be slightly wider apart to create space.
Paddle out your leg.
And with your feet wide,
Walk forward,
Uttanasana,
Forward fold,
Feet still wide.
Slowly roll up.
And let's all meet in Tadasana,
Your standing position.
Find your center.
Then inhale your arms high option to rise onto your toes And exhale,
Sink into chair arms reaching forward.
Again.
Inhale,
Rise up.
Option to come onto your toes.
Exhale chair,
Arms forward.
Inhale,
Rise up.
Exhale chair,
This time reach your left arm back,
Belly keeps pointing forward.
Inhale,
Rise,
Arms high.
Exhale,
Chair,
Right on back.
Inhale,
Rise.
Arms high.
Exhale,
Chair,
Left and back,
Hold.
Lift your left heel.
And carefully step the left leg back,
Warrior two.
Stretch back reverse triangle front leg extends And re-bend for side angle,
Right hand or elbow to your front knee.
Back to reverse triangle.
And Goddess Pose.
Turn to the long side of your mat,
Knees bent and facing into the same direction as your toes.
Hands in front of your heart,
At your hips or belly.
Then inhale rise up.
Tend your leg.
And exhale,
Sing into goddess.
Again,
Press up and goddess.
Now the next time you lower,
Can you pulse for 2,
1 and press up.
Lower,
Pulse,
Pulse and up.
Keep going.
Last one.
Lower down,
Extend your arm.
Turn to the left,
High lunge,
Hands to heart.
Slightly lean forward and mini warrior three.
Your right leg only as high as you're comfortable and you can also keep your toes down.
Now three times,
Bend into your standing leg and extend.
Bend.
And the extent.
Last one.
Hold your varia.
And bring the right foot to meet the left.
Tadasana Going into a quad stretch,
Use your left hand to draw your left foot to your glute.
Tilt your pelvis forward to deepen and option to reach your right arm high.
Release.
Tadasana.
Roll at your shoulders.
And let's take it to the other side.
Inhale arms high.
Option to rise onto your toes.
And exhale chair,
Arms forward.
Inhale,
Rise up.
Exhale chair.
Inhale,
Rise.
Exit chair right on back.
Inhale,
Rise,
Arms high.
And exhale,
Chair left and back.
Inhale,
Raise.
Exhale,
Chair,
Right and back,
Hold.
Lighten your right heel.
And send the right leg back.
Varia 2.
Stretch back,
Reverse triangle.
And forward side angle.
Back to reverse triangle And find Goddess Pose,
Arms and any variation you like.
Now lift one heel up.
Lower.
Lift the other heel.
And lower,
Alternating a couple of times.
Two more.
Press up,
Stretch your legs.
Return to goddess,
Extend your arm.
High lunge,
Turn to the right,
Hands to heart.
Slightly lean forward And mini warrior 3.
Floating your left leg up.
Now bend into your standing leg.
And extend.
For two.
One Hello,
Javaria.
Come to standing.
And into the quad stretch,
Drawing your right foot to your glute.
Unwind,
Ground your feet.
And make your way down into a seated butterfly.
The soles of your feet come together and knees sink apart.
And you can keep some space between your heels and hips.
You can sit up straight,
Your hands behind you for support.
Or gently fold forward whatever feels best today.
Now bring your knees together,
Extend your legs,
Wiggle them out.
And return to a comfortable seated position.
Place your hands onto your belly or heart.
Close your eyes.
And take this moment to think of three things that you're grateful for today.
With your next inhalation reach your arms high.
And exhale,
Hands to heart.
Thanking yourself for taking time for your practice today.
Thank you so much for joining me.
I hope you enjoyed this class and I wish you a wonderful day.
