Welcome to the moms. We have a really special Tuesday video for you because we are getting a very close one-on-one prenatal video of yoga and I'm excited to try it with you guys.
I don't even know how to like properly give you credit because there's so many things. You're an author; you're a yoga instructor; she's a mom of a three year old little boy and she's expecting with twins.
It's miss Kristen McGee. Why don't you tell us what we're gonna see in this video.
This is for all expecting mommies and also if you're not expecting you can definitely join in and do the yoga as well.
It's a 20 minute prenatal yoga flow which is really nice because it will keep your body moving but I make sure that there's nothing contraindicated in there so it's safe for all moms and if you're not expecting and you want to have a sneak peak of some other videos you'll have some links below for both yoga and Pilates.
That's generous of you, thank you.
I'm excited we're gonna go get our yoga stuff on.
If you guys are at home pause this video now.
Give it a thumbs up and a comment and then go grab the towel.
Have a yoga mat and let's do some yoga.
I'm excited. Hi, it's Kristin McGee, welcome to my prenatal power yoga workout, so let's get started.
Nice tall comfortable seat, close the eyes, rest the hands on the knees, join the thumb and forefinger and really tap into the breath especially.
Now as a pregnant mama you want to stay connected to your breath and connected to every moment and really cherish this time.
Embrace all of the different things going on in your body connect with the beautiful little beam growing inside and you can place one hand on your belly one hand near your heart.
Take a deep breath in and deep breath out gently. Open the eyes come on to your hands and knees your hands are underneath your shoulders and these are underneath your hips.
We're gonna inhale arch and look up exhale round and hollow out inhale arch and open exhale round and Hollow inhale arch and open almost like you're pulling the mat towards you.
Exhale round and imagine pressing the mat away. Now take your right knee up to your nose and then extend the right leg long and look forward on the floor.
Inhale, knee to nose, exhale, extend, need to nose, extend and stay stretch the left arm forward feel lengthen opposition from the left hand to the right foot.
Imagine you could balance something on your lower back. Keep your shoulders down and then hug your baby up towards your spine.
Find that core connection now.
Place the left hand down. Put the ball the right foot down.
Push back through the heel. Get that nice calf Achilles stretch and then slide your left knee slightly forward.
Turn your right foot down and raise your right arm up for a modified side plank soften the shoulders.
If you want to extend the right arm long overhead. You can breathe through the nose deep full inhale deep full exhale and then come back around to hands and knees.
Inhale, arch and look up, exhale, round and hollow out tuck the left knee into the nose and extend that leg long and he'll need to nose.
Exhale, extend knee to nose, extend stretch the right arm long so it's tough.
When the baby starts to get bigger and bigger to find the balance. Find the mid-line really work on trying to hug everything in towards the mid-line press through the left hand lengthen through the left leg stretch the shoulders down away. From the ears, place the right hand down, push through the ball of the left foot and then you can turn the left foot to the left. Raise the left arm up and come into that next modified side plank and if you want to extend the left arm overhead.
You can soften the shoulders. Breathe through the nose and then come back around hands and knees. Inhale, arch and look up. Now, tuck your toes bring your hips back towards your heels. Walk your hands slightly forward.
Keep pressing into the four fingers and extend into your down dog and take a little walk pedal out the feet. Soften out the neck feels so good.
Really try and spread through your toes if you need to keep your knees bent.
You can engage the pelvic floor lower abdominals and start to walk your feet up to your hands and keep your feet hip width apart. I like this stance because it gives room for your belly. It allows you to feel more stable. You can hold your elbows overhead. Sway a little side to side and then gently round up to stand again hugging the baby in towards the mid-line.
Come to stay on at the front of your mat. Stretch to your toes. Stretch your fingers down to the floor. Inhale, float the arms up look to the sky.
Exhale, swan dive forward and folding to your legs. Inhale, look forward, lengthen the spine exhale your right foot back to a lunge and press through the heel.
Open up through the chest and then exhale your left foot to plank. Now you can hold the plank or you can try a little Chaturanga Dandasana and then just lift your heart. Center up now. You might want to stay flexed with your toes if you can go over your toes go for it depending on where you're at in your pregnancy and then come back to downward dog. Deep breath in and deep breath out. Inhale right foot lunges forward. Exhale left foot fold into the legs.
Let the head and neck go. Inhale, come up and exhale.
Arms up, exhale, to float forward, inhale to look forward.
Exhale, left foot back to a lunge press through the heel. Inhale, right foot to plank hold the plank or try your Chaturanga, just keep the shoulder blades together. Upward dog and downward dog, deep breath in and deep breath out. Move the left foot forward. You can use your hand to help you pop it forward. Exhale, the right foot forward fold into the legs.
Inhale, swan dive up and exhale, arms sides. Inhale, the arms come up exhale, swan dive forward. Inhale, look forward. Exhale, right foot back press through the heel left foot plank lower if you want to or just hold your plank. Lift to up dog press the down dog, breathe in and breathe out again.
Remember have the baby towards your spine. Narrow the front ribs, hollow out the lower abs. Engage the pelvic, right foot forward, lunge left, the forward fold swan dive up. Exhale, the arms to the sides one more time. Left side, inhale, the arms up. Exhale swan dive forward. Inhale look forward. Exhale left foot to lunge right foot to plank Chaturanga. Upward dog and downward dog. Nice work.
Breath. Listen to your body, do what feels right and then you can do right arm over and then come on up stretch the right leg forward as well. Now both legs are out in front of you.
Roll on to your right or left side if you feel okay. Here we'll just come into one bridge. Lace your hands under your back. Puff your chest to your chin really squeeze the buttocks. Imagine you're tugging your heels towards your shoulders. Activate the hamstrings and then just slowly lower down bring your feet in to goddess like. We began one hand near the heart one hand on the belly.
Take a few moments to rest and then you can gently use your hand to lift yourself up. If you've been lying on your back roll to one side and curl your way up to sit. Find a nice tall comfortable seat just like we started. Think of all those amazing things that are happening inside your body. Rub your belly and just appreciate yourself during this time. I know it can be difficult and labored and you might feel out of breath at some points or more fatigued than usual. Just know you're doing everything right. Live in the moment. Be present for yourself and for the gift that's inside of you and then bring both hands around your belly. Namaste.