Hi everyone. Thanks for joining me today. My name is Paula. Today we're going to be working through a prenatal yoga sequence that's really great for lengthening and strengthening lower back. As you get into your second and third trimester, you might start to feel that it's getting a little bit achy and sore so this is a really great sequence to work through.
You can have two blocks handy especially if you're in your third trimester. It starts to become a little bit more important. Let's just get straight into it. If you can sit on your heels, if you can't, just sit on in a comfortable cross-legged position. You can always grab a cushion if you want to elevate your hips slightly as well as resting your hands lightly on your thighs. Close down your eyes.
Natural breath flowing in and out. Having a sense of some length right up through the entire spinal column out through the crown of the head. Shoulders are soft. Let's take a deep breath in through the nose and out through the mouth. Two more just like that. Deep breath in exhaling out one, inhaling and exhaling and then just come out - breathing in and out through the nose. Now let's open the eyes and just open the knees out wide.
Come over your knees if you're sitting in a cross-legged position. Big toes together. Knees nice and wide for your belly and then just walk your hands forward just to where you can into Child's Pose. If you're a little bit later in your pregnancy you could just pop your head on the block. Start to really reach away with the hands and then reach that tailbone back towards your heels. Now we're going to enjoy breathing now.
As you inhale, thinking about breathing and broadening into the entire of the rib cage so as you inhale the rib cage goes out to the sides to the front to the back and just slightly up and as you exhale just feeling that.
Back in and then the tailbone can reach back as you exhale and then just doing that again. Nice deep breath into the sides front back and up the rib cage and then as you exhale reaching the tailbone down towards the heels. Continue just another couple of breaths just like that. I'm really noticing how your body's feeling today as we keep moving through the sequence. If anything doesn't feel good for you please just back off really take care of yourself. Listen to your body and now let's come up onto all fours. Move your block off to the side setting up those wrists underneath the shoulders spreading your fingers, knees underneath the hips, long spine current of the head is reaching forward.
Take a few cat cows so as you inhale allowing the spine to arch. It doesn't have to over arch. Lift your eyes up slightly and then as you exhale let's curve the spine up towards the ceiling tucking the chin in pressing down through your shin bones. Inhale and exhale. Inhaling and exhaling. Let's do that one more time. Inhale and exhale and then coming back into your tabletop position. Inhale extend that right leg up. Flex the foot level with the torso and then as you exhale bring that right leg down and then again inhale. Extend the left leg back flexing that left foot and then exhale bring the leg down and the right leg.
Inhale extending it back strain that right leg as much as you can and exhale bring it down and then the left inhaling and then exhale either just continue with just the leg or let's at the left arm and right leg.
Inhale and then exhale, left leg right arm, inhale and then exhale down. We're going to continue, inhale and exhale we're going to do five more. This is five and four and three two and one and coming back down we're going to come back to the right side and extend the left hand forward. If you can and just hold it here. Make sure the crown of the head is reaching forward and you're reaching back with that right heel. Keep the breath open here and then let's exhale bringing that right leg down and we'll just swap it. Over extend that left leg up. Extend the right arm forward try to steady the breathing keeping that left leg parallel and then let's bring that leg.