WEBVTT

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hey everyone welcome to yoga with

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Adriene I am Adriene and today we have a

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very special guest on the show my friend

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hello Lila thanks for being here this is

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our first video in the prenatal series

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and obviously as you can see Hilah is

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beautiful I'm pregnant so today we

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thought we would share with you five

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safe poses for every trimester so these

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are things that you can do at home and

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that feel safe and supported that you

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can feel good in and repeat so that

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you're taking time to connect to your

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body and connect to baby and we'll

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support Leigh connect to your breath so

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if you're ready we'll just jump right in

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I'm ready

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alright so Hilah and I are both in a

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nice easy cross-legged position we can

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be cross-legged or we can also go one

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foot in front of the other which is Sid

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Osun and you have nice open hips already

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so this might be comfortable for you but

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if this is not comfortable for you you

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can come to that criss-cross applesauce

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something you're going to be saying in

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no time trust me I have 10 kids to see

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so yeah so we're inside a sauna or

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sukhasan just a nice comfortable seated

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position where we will take the right

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hand to the belly all right and the left

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hand to the heart now let's take a

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second I know and Bob are Mikes

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simultaneously and we'll just take a

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second to tune in here so nothing fancy

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and this I say this to Hilah but I also

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say this to you my friends there's no

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right or wrong here for me especially in

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prenatal yoga the goal is to connect to

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baby nurture the body nurture the baby

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but also just support your intuitive

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self which sounds kind of cheesy but but

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is it's really so beautiful and so

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important as you prepare for birth to

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connect to your intuition the body knows

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what to do so just kind of support that

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with a little breath and a little faith

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so we'll just start by checking in with

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the breath

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so we'll loop the shoulders forward up

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and back and we'll exhale maybe close

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the eyes or soften the gaze here soft in

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the fingertips as we connect right hand

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to belly to baby and I was just tell me

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she had a prenatal massage yesterday and

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the lovely lady who was rubbing her said

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to move the hand clockwise wise to help

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digestion am i doing it wrong so you get

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a little bonus there so we might

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incorporate that again I feel like

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that's about kind of using your

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intuition so all the information you

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learned yesterday coming into the

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practice and then will find stillness

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there and then just take a second here

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to use the hands to kind of scrape or

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graze the heart just kind of activating

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nice little boob rub there too

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and so the reason I do this is because

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we kind of get into that yoga robot mode

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especially if you've been practicing

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yoga before where we're just like okay

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right hand a belly left hand a heart and

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we just kind of get into the sensation

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of it all and then we'll close the eyes

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and just notice the breath

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you just take a moment here to honor the

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breath each inhale a breath now for Mama

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and baby

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and each exhale an invitation to create

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space to release any stress any tension

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any potential worry or fear of the

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unknown

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we'll soften the skin of the face even

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relax the jaw here and just find a

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moment of peace

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you

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and on your next inhale we'll take a

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deeper breath and on the exhale blow it

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out through the lips softly let's try

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that again we inhale deep breath in

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like we're blowing out birthday cake

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candles here and again we inhale this

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time is you blow out slide the right

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excuse me the left hand all the way down

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to meet the right so now we have both

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hands here on the belly we'll just

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continue with that breath inhaling in

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through the nose and exhaling out

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through the lips the mouth we'll keep

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that going here at your own rhythm Hilah

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nice and easy inhaling in both for Hilah

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and baby exhaling to create space and

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cultivate peace

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inhaling lots of love in and exhaling

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lots of love out

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on your next inhale gently slide both

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palms now up towards the heart we'll

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bring the palms together here let's take

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a couple more breaths we might begin to

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deepen the breath inhaling in through

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the nose and a long exhale out through

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the lips or the mouth so you can keep

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this going Hilah and I'll just talk to

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you guys for a second so as we move into

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prenatal practice at whatever stage I

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encourage you to kind of take a break

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from these powerful feisty fiery heating

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breaths and move into a more calming

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pranayama practice and Thailand I are

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working on a series where we'll do more

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cooling calming breaths but as you work

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at home I encourage you to just kind of

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lay off those spiced tea breaths for a

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while the body already has a lot of heat

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depending on what trimester you're into

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you'll know what I'm talking about

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so focusing on an inhale through the

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nose and a nice soft exhale through lips

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might be useful for you great will keep

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the heart lifted here my friend and draw

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the chin to the chest and just a little

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imitation for all of us to just set an

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intention for the rest of our practice

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here together maybe taking a moment to

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talk to babe or even focusing on one

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word to be the mantra for our practice

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shoulder blades melt down towards the

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base of the spine we go ahead and

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breathe into the back of the neck here

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and once you have your intention or your

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one word again it can be quite simple it

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can be ease can be love trust once you

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have your intention or your word we'll

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take a deep breath in confirming it and

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a long exhale out through the mouth

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affirming it and we release great bring

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the palms face up take a deep breath in

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and bat the eyelashes open and we're in

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awesome all right so the first pose

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we're going to learn today is a gentle

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chest opener really great if you're

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experiencing heartburn also just nice

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for the chest the neck and shoulders and

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then also a gentle twist kind of get

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fluids movement moving movement and you

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know the thing about the twist is that

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we want to be super mindful but I think

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that this is one that and we can you

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know just feel safe and grounded and

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comfortable in and also just nice neck

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and shoulder openers so hi those sitting

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in a nice comfortable cross-legged

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position she has nice open hips but

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we're going to go ahead and we've

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propped her up on a blanket because I

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recommend that you do that most gals

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will have a bit tighter hips and so

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lifting the pelvis up on to a couple

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towels or even a block or even a foam

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weight nobody has fallen books anymore

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hopefully you don't why do they deliver

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them so it's particularly anyway mmm

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let's appreciate it Yoga yes if you

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still have those dang phone books get

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one sit up on it so we're lifting the

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pelvis just to allow the weight of the

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legs to release down and find a little

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more openness and spaciousness in the

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hips

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so we've lifted high up on one blanket

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you can lift up on a blanket or two or

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phonebook towels work too all right so

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we're going to sit up nice and tall and

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lengthen up through the crown of the

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head go ahead and take a second to loop

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the shoulders forward up and back

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nice gentle rotation in the shoulders

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then we'll take the left palm to the

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right knee nice and easy and swim the

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right fingertips behind

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so unlike reboot where we're really you

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know moving behind that right shoulder

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and it like an active hatha yoga class

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just said hatha I never say that how

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about yoga class we're just going to

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keep it nice and stacked so head over

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heart heart over pelvis and now more

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than ever in your yoga practice it's so

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important to deepen the breath right

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because we're not just inhaling in for

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one now we're inhaling in connecting

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baby and Mama so it can close the eyes

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here and breathe shoulder blades come in

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together and down just a little

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energetic drawing down and Hylas nice

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and open here in the shoulders but maybe

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as we move on we get a little more tight

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so this is nice and easy then again

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we're not going to crank here but we'll

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just slowly draw a line with the nose

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past the right shoulder so rather than

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pulling that right shoulder back we're

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just checking in the head and neck it's

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pretty gentle here my friends using the

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breath

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okay

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beautiful then we'll drop the chin to

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the chest and slowly release come back

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to Center lift the gaze look forward

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loop the shoulders again forward up and

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back and then we'll take it towards me

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right palm comes to the left knee left

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fingertips swim behind beautiful and so

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resist the urge my friends to really

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crank into the twist like we often do in

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class so just nice and easy keeping that

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lift up through the chest that

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lengthening through the back body the

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shoulder blades beautiful gorgeous and

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then again rather than cranking towards

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the left just consider drawing a line

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with your nose past the left shoulder as

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we do that we draw down through the

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right shoulder which is looking

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beautiful here and breathe into the neck

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create then drop the chin to the chest

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gorgeous we'll release back to Center

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will just take it the other side one

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more time so nice and easy left palm to

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right knee right fingertips swim behind

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she's nice and stacked head over heart

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heart over pelvis so even though we have

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a little bit of weight right in the in

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the forward we want to keep a head over

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heart heart over pelvis there's a

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tendency to lean back here which could

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be a little uncomfortable for babe so

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let's keep it nice and stacked and then

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for this round Hilah we're just going to

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loosen it up through the next we can get

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a little freaky here so we can look past

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the right shoulder or we can begin to

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draw a couple circles with the nose and

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this will be definitely to each his own

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checking it with the neck staying nice

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and loose

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beautiful

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and then when you feel satisfied take a

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deep breath in and use an exhale to

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unravel it back to Center loop the

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shoulders in between my lifts the

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corners of the mouth slightly and then

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we'll take it to the other side right

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palm to the left knee left fingertips

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behind and then same thing it's all you

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mama just checking in with a neck

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finding what feels good and as we move

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along you might notice unnecessary

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tension in the neck in the face and the

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jaw so keep the jaw relaxed I like to

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remind my momma's my friends to soften

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the area between the two eyebrows even

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the space between the upper lip and the

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nose is kind of softening and relaxing

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yes beautiful so it seems so simple but

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the more we begin to expand our

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awareness now on softening and releasing

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the more we're going to be able to do

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that when it's time know what I'm

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talking about when it's time to be loose

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and free and soft and release great

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right now well come back to Center and

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one last time take a nice loop of the

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shoulders as you breathe in and we

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exhale blow it out gorgeous

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all righty my friends so the next thing

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we're going to learn is cat cow which we

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are probably most familiar with so we're

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going to come to all fours just in case

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you're not we'll walk you through the

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alignment of knees directly underneath

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the hips and wrists directly underneath

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the shoulders beautiful and you can see

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how already is practicing just awareness

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in the neck

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remembering that the neck is a beautiful

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extension of the spine so she's

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extending through the crown in fact you

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can release in the neck just a little

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bit to show them what that would not

00:15:12.010 --> 00:15:13.960
look like you just drop yeah so she's

00:15:13.960 --> 00:15:15.250
broadening through the back of the neck

00:15:15.250 --> 00:15:18.340
quite beautiful we'll draw the shoulders

00:15:18.340 --> 00:15:19.840
away from the ears just take a second

00:15:19.840 --> 00:15:22.440
here to breathe

00:15:23.340 --> 00:15:26.160
and then we release the floodgates open

00:15:26.160 --> 00:15:28.320
we soften through the elbows yeah and

00:15:28.320 --> 00:15:30.720
drop the belly inhale look forward

00:15:30.720 --> 00:15:32.970
tailbone rises and we're not pushing

00:15:32.970 --> 00:15:34.529
we're keeping it nice and soft here as

00:15:34.529 --> 00:15:37.350
we exhale start at the tail and then

00:15:37.350 --> 00:15:39.390
travel up the spine so rather than

00:15:39.390 --> 00:15:40.770
drawing the navel up towards the spine

00:15:40.770 --> 00:15:42.779
we're just going to consider hollowing

00:15:42.779 --> 00:15:45.240
through the upper back so inhale in here

00:15:45.240 --> 00:15:49.940
and exhale we halt rounding the spine

00:15:49.940 --> 00:15:51.930
gorgeous and then you can just move in

00:15:51.930 --> 00:15:53.490
your own time Hilah moving back and

00:15:53.490 --> 00:15:58.730
forth nice and easy

00:15:58.730 --> 00:16:03.000
beautiful and then actually how they

00:16:03.000 --> 00:16:04.620
might even widen your knees just a hair

00:16:04.620 --> 00:16:05.850
just give yourself a little more space

00:16:05.850 --> 00:16:10.830
here inhaling we draw heart looks

00:16:10.830 --> 00:16:13.650
forward opening the throat and exhale

00:16:13.650 --> 00:16:16.770
softly rounding up and she's taking her

00:16:16.770 --> 00:16:18.870
time which is beautiful we want to slow

00:16:18.870 --> 00:16:21.660
it down in fact in all cases I think in

00:16:21.660 --> 00:16:24.450
cat-cow we can benefit from slowing it

00:16:24.450 --> 00:16:25.920
down a little bit but especially here

00:16:25.920 --> 00:16:28.290
really connecting to the spinal flex

00:16:28.290 --> 00:16:31.610
here keeping soft of course in the belly

00:16:31.610 --> 00:16:35.490
just do a couple more here once you get

00:16:35.490 --> 00:16:36.750
the hang of it you start to feel good

00:16:36.750 --> 00:16:38.900
you can close your eyes go inward

00:16:38.900 --> 00:16:41.670
visualize the spine from the crown of

00:16:41.670 --> 00:16:45.290
the head to the tip of the tailbone

00:16:51.589 --> 00:16:53.730
awesome

00:16:53.730 --> 00:16:55.079
then we'll bring the two big toes

00:16:55.079 --> 00:16:58.819
together widen these a little bit wider

00:16:58.819 --> 00:17:02.910
and we'll just do a couple more times

00:17:02.910 --> 00:17:04.859
here so this time I just want to offer

00:17:04.859 --> 00:17:07.740
you the option my friends my viewers to

00:17:07.740 --> 00:17:09.959
move in circle so you can do like a

00:17:09.959 --> 00:17:11.760
drunk cat cow or you can begin to shake

00:17:11.760 --> 00:17:14.490
the hips a little left to right you can

00:17:14.490 --> 00:17:17.250
begin to maybe move the hips to the left

00:17:17.250 --> 00:17:18.990
as you look past your right shoulder

00:17:18.990 --> 00:17:20.579
gently and just kind of check out the

00:17:20.579 --> 00:17:24.510
side body nice and easy it's all about

00:17:24.510 --> 00:17:26.789
creating space and maintaining a sense

00:17:26.789 --> 00:17:29.120
of ease so we never want to push in in

00:17:29.120 --> 00:17:32.010
particular in this cat cow or this all

00:17:32.010 --> 00:17:34.139
fours pose we're going to push ever

00:17:34.139 --> 00:17:38.460
right right don't be pushy guys let's

00:17:38.460 --> 00:17:40.620
not push till it's time to push if you

00:17:40.620 --> 00:17:44.909
know what I'm talking about never knew I

00:17:44.909 --> 00:17:47.880
had prenatal jokes in me labor jokes

00:17:47.880 --> 00:17:51.059
okay so then we'll come back to tabletop

00:17:51.059 --> 00:17:54.419
position my friend take a deep breath in

00:17:54.419 --> 00:17:57.330
through the nose and a long exhale out

00:17:57.330 --> 00:18:03.570
through the mouth beautiful okay so from

00:18:03.570 --> 00:18:07.190
all fours you can send it back now to

00:18:07.190 --> 00:18:09.269
extended Child's Pose which is where

00:18:09.269 --> 00:18:10.769
we're headed so the sit bones melt back

00:18:10.769 --> 00:18:14.279
onto the heels and so we can add a

00:18:14.279 --> 00:18:16.230
little space here depending on where you

00:18:16.230 --> 00:18:18.240
are at you might just stay on the

00:18:18.240 --> 00:18:23.909
fingertips and high that's your 26 weeks

00:18:23.909 --> 00:18:25.679
right now so how does 26 weeks she can

00:18:25.679 --> 00:18:27.059
go ahead and go into this with a little

00:18:27.059 --> 00:18:29.639
support so I'm bringing a little gift

00:18:29.639 --> 00:18:34.019
here of a block obviously and I just put

00:18:34.019 --> 00:18:36.480
a little lavender on a little tissue

00:18:36.480 --> 00:18:39.269
here and if you like it you can use it

00:18:39.269 --> 00:18:40.769
and if you don't like it you can move it

00:18:40.769 --> 00:18:44.059
forward so we're going to come to rest

00:18:44.059 --> 00:18:46.799
yeah on the forehead and this is a nice

00:18:46.799 --> 00:18:48.990
cooling calming place to put a little

00:18:48.990 --> 00:18:51.679
pressure the third eye if you will and

00:18:51.679 --> 00:18:55.909
then how are your shoulders feeling here

00:18:55.909 --> 00:18:58.380
one of the shoulders are fine so little

00:18:58.380 --> 00:18:59.820
tight okay or feeling fine if they're

00:18:59.820 --> 00:19:00.809
feeling a little tight my friends you

00:19:00.809 --> 00:19:02.399
can soften through the elbows here just

00:19:02.399 --> 00:19:03.870
bending a little bit but it looks like

00:19:03.870 --> 00:19:05.340
she felt good so whatever

00:19:05.340 --> 00:19:08.340
good for you Hilah great then nice easy

00:19:08.340 --> 00:19:11.610
breaths here as we open the chest knees

00:19:11.610 --> 00:19:15.570
are nice and wide good they have to be

00:19:15.570 --> 00:19:17.730
because there's a big basketball so just

00:19:17.730 --> 00:19:22.320
a reminder and we'll just take a couple

00:19:22.320 --> 00:19:24.210
breaths here letting the weight of the

00:19:24.210 --> 00:19:27.300
heart melt down the shoulders soften and

00:19:27.300 --> 00:19:30.570
release may I touch your back and then

00:19:30.570 --> 00:19:32.280
if you have a partner here they might

00:19:32.280 --> 00:19:34.410
take a couple hands to lower back just

00:19:34.410 --> 00:19:41.400
gently guiding this is just a soft I'm

00:19:41.400 --> 00:19:43.110
not putting any pressure at all just a

00:19:43.110 --> 00:19:45.570
little power of touch in the lower back

00:19:45.570 --> 00:19:48.800
to soften and release

00:19:54.410 --> 00:19:56.450
beautiful and we'll just take three to

00:19:56.450 --> 00:19:59.600
five breaths here my friends focusing on

00:19:59.600 --> 00:20:04.100
your mantra inhaling nice long smooth

00:20:04.100 --> 00:20:07.959
deep breaths for baby

00:20:22.280 --> 00:20:24.810
beautiful so we can take a second to

00:20:24.810 --> 00:20:26.340
rock on the forehead a little bit here

00:20:26.340 --> 00:20:27.660
hi love especially if you have that

00:20:27.660 --> 00:20:31.350
block there is nice just to massage the

00:20:31.350 --> 00:20:33.560
forehead

00:20:38.960 --> 00:20:42.040
and will activate through the fingertips

00:20:42.040 --> 00:20:44.750
nice and easy take a deep breath in

00:20:44.750 --> 00:20:47.150
exhale blowing it out through the mouth

00:20:47.150 --> 00:20:50.330
I will use the palms to gently walk it

00:20:50.330 --> 00:20:52.190
up nice and slow you can press into the

00:20:52.190 --> 00:20:55.460
tops of the feet those weights slowly

00:20:55.460 --> 00:21:01.430
roll it back up beautiful how you feel

00:21:01.430 --> 00:21:04.970
good excellent yeah that forehead

00:21:04.970 --> 00:21:07.370
pressure was really nice yeah it's a

00:21:07.370 --> 00:21:08.900
nice little pressure point to just kind

00:21:08.900 --> 00:21:11.000
of calm the nervous system and cool out

00:21:11.000 --> 00:21:12.920
and it's amazing I know it just kind of

00:21:12.920 --> 00:21:14.330
seems to leave it it's amazing what like

00:21:14.330 --> 00:21:18.500
a little essential oil will do in the

00:21:18.500 --> 00:21:21.320
morning after a nap after like an

00:21:21.320 --> 00:21:24.160
afternoon nap and then before bed and

00:21:24.160 --> 00:21:26.960
we'll list some some essential oil

00:21:26.960 --> 00:21:28.600
options for you guys on the website

00:21:28.600 --> 00:21:33.580
somewhere some it's somewhere sometime

00:21:33.580 --> 00:21:36.140
okey-doke so for this next pose we're

00:21:36.140 --> 00:21:40.190
going to come to standing and we're

00:21:40.190 --> 00:21:42.140
going to connect to a little strength so

00:21:42.140 --> 00:21:46.880
strong for Mama and baby so perfect how

00:21:46.880 --> 00:21:48.770
those already stepped just about

00:21:48.770 --> 00:21:50.090
hip-width apart and we're just going to

00:21:50.090 --> 00:21:51.650
into a little bit wider so a little bit

00:21:51.650 --> 00:21:54.890
wider than hip-width apart so finding a

00:21:54.890 --> 00:21:57.590
nice strong stance strong and supportive

00:21:57.590 --> 00:21:59.450
and we'll bring the hands to the belly

00:21:59.450 --> 00:22:01.400
take a second to loop the shoulders

00:22:01.400 --> 00:22:03.710
forward up and back reconnect to your

00:22:03.710 --> 00:22:09.320
breath my friend my friends momma's of

00:22:09.320 --> 00:22:12.500
the world and then on an exhale we'll

00:22:12.500 --> 00:22:14.480
slowly begin to bend the knees so it's a

00:22:14.480 --> 00:22:17.120
nice easing into this goddess pose here

00:22:17.120 --> 00:22:20.060
today bending the knees and the knees

00:22:20.060 --> 00:22:22.540
are going to go out towards the toes so

00:22:22.540 --> 00:22:25.460
the tailbone lengthens down but rather

00:22:25.460 --> 00:22:26.990
than drawing the navel to the spine like

00:22:26.990 --> 00:22:28.820
we know to do in goddess pose we keep it

00:22:28.820 --> 00:22:31.970
nice and soft here moving the hands on

00:22:31.970 --> 00:22:36.410
the belly if that feels good or just

00:22:36.410 --> 00:22:39.370
connecting to the breath and stillness

00:22:39.370 --> 00:22:41.540
so this will be a little bit different

00:22:41.540 --> 00:22:44.030
for everyone but we're checking in with

00:22:44.030 --> 00:22:46.370
the legs here lower body so knees are

00:22:46.370 --> 00:22:47.130
bent hands

00:22:47.130 --> 00:22:52.440
resting on belly great then we'll inhale

00:22:52.440 --> 00:22:54.210
rise up lift up through the crown of the

00:22:54.210 --> 00:23:00.030
head and exhale goddess pose inhale

00:23:00.030 --> 00:23:01.800
press in all four corners of the feet

00:23:01.800 --> 00:23:04.440
gorgeous and exhale trust yourself

00:23:04.440 --> 00:23:07.200
bending the knees deeply goddess pose

00:23:07.200 --> 00:23:12.540
and inhale we reach up and exhale

00:23:12.540 --> 00:23:15.390
bending the knees goddess pose and this

00:23:15.390 --> 00:23:18.720
time we stay here connecting to the

00:23:18.720 --> 00:23:22.050
breath so we might just stay with hands

00:23:22.050 --> 00:23:24.210
on belly here or you might experiment

00:23:24.210 --> 00:23:25.650
Hilah with bringing the palms together

00:23:25.650 --> 00:23:27.930
at the heart pressing the palms together

00:23:27.930 --> 00:23:30.500
lifting the sternum up to the thumbs

00:23:30.500 --> 00:23:34.710
gorgeous so strong legs here and this is

00:23:34.710 --> 00:23:37.590
a strengthening pose so nice cooling

00:23:37.590 --> 00:23:39.390
breaths as we inhale in through the nose

00:23:39.390 --> 00:23:46.830
and out through the mouth hang with me

00:23:46.830 --> 00:23:48.780
doing great beautiful beautiful

00:23:48.780 --> 00:23:51.060
beautiful we'll inhale in and on your

00:23:51.060 --> 00:23:53.460
next exhale Hilah just carve a line with

00:23:53.460 --> 00:23:57.200
the nose past that right shoulder again

00:23:58.910 --> 00:24:01.020
strong for Mama

00:24:01.020 --> 00:24:03.630
strong for baby here inhale in exhale

00:24:03.630 --> 00:24:06.660
come back to Center and we'll carve a

00:24:06.660 --> 00:24:08.880
line with the nose excuse me to the left

00:24:08.880 --> 00:24:12.780
side now so we're creating a little heat

00:24:12.780 --> 00:24:14.250
in the body we're pressing into all four

00:24:14.250 --> 00:24:16.800
corners of the feet we're breathing nice

00:24:16.800 --> 00:24:20.070
long smooth deep breaths gorgeous my

00:24:20.070 --> 00:24:21.690
friend let's take one more breath in

00:24:21.690 --> 00:24:24.720
here and on an exhale gently melt it

00:24:24.720 --> 00:24:25.500
back to Center

00:24:25.500 --> 00:24:28.500
great smile take a deep breath in and on

00:24:28.500 --> 00:24:31.530
an exhale strong mama as we press into

00:24:31.530 --> 00:24:33.450
the feet straighten the legs great

00:24:33.450 --> 00:24:35.670
here's where we get we go sister woman's

00:24:35.670 --> 00:24:37.110
sister we're going to open the palms

00:24:37.110 --> 00:24:39.000
here keeping the pinkies and the thumbs

00:24:39.000 --> 00:24:41.550
together a nice little mudra here and

00:24:41.550 --> 00:24:43.860
once again we reconnect to that word or

00:24:43.860 --> 00:24:48.260
that mantra your intention

00:24:50.270 --> 00:24:53.100
then we inhale in here my friend and

00:24:53.100 --> 00:25:00.030
exhale hands to baby awesome just take a

00:25:00.030 --> 00:25:09.870
second to notice how you feel alrighty

00:25:09.870 --> 00:25:12.330
so far our final pose today we're going

00:25:12.330 --> 00:25:14.430
to come back down to the mat take your

00:25:14.430 --> 00:25:17.700
time getting there and as you can see

00:25:17.700 --> 00:25:19.110
you all we're going to bring the soles

00:25:19.110 --> 00:25:21.570
of the feet together and the knees nice

00:25:21.570 --> 00:25:24.150
and wide so again I mentioned before

00:25:24.150 --> 00:25:26.880
high lies amazing beautiful hips so

00:25:26.880 --> 00:25:28.050
we're not going to prop her up on a

00:25:28.050 --> 00:25:28.880
blanket

00:25:28.880 --> 00:25:32.100
thanks you don't need that legged but if

00:25:32.100 --> 00:25:34.500
you do feel free to lift the hips up

00:25:34.500 --> 00:25:35.670
here or give yourself a little extra

00:25:35.670 --> 00:25:39.090
padding with a towel again just lifting

00:25:39.090 --> 00:25:40.800
the pelvis up so a little more conducive

00:25:40.800 --> 00:25:44.940
for something whilst pregnant okay so

00:25:44.940 --> 00:25:46.650
we're going to grab the ankles Hilah

00:25:46.650 --> 00:25:48.450
here today loop the shoulders forward up

00:25:48.450 --> 00:25:50.030
and back and just sit up nice and tall

00:25:50.030 --> 00:25:51.900
permission to lean a little bit forward

00:25:51.900 --> 00:25:53.700
she already doing a little bit naturally

00:25:53.700 --> 00:25:55.920
listening to your body and again

00:25:55.920 --> 00:25:57.990
connecting to that intuition so you can

00:25:57.990 --> 00:26:00.300
inhale in and exhale close the eyes

00:26:00.300 --> 00:26:01.290
we're just going to take a couple

00:26:01.290 --> 00:26:04.440
breaths here so to be perfectly honest

00:26:04.440 --> 00:26:06.180
Hilah your hips are so flexible that

00:26:06.180 --> 00:26:07.470
here it might feel like you're kind of

00:26:07.470 --> 00:26:11.210
on doing a lot practically nothing right

00:26:11.210 --> 00:26:17.580
so but for most moms our women we might

00:26:17.580 --> 00:26:19.500
just need to breathe here letting

00:26:19.500 --> 00:26:21.180
gravity do the work letting the weight

00:26:21.180 --> 00:26:23.340
of the thigh bones melt down on the

00:26:23.340 --> 00:26:26.760
exhale letting the knees open wine and

00:26:26.760 --> 00:26:29.060
the heart stays open and lifted

00:26:29.060 --> 00:26:32.060
beautiful

00:26:35.590 --> 00:26:38.019
so then we'll slowly transition to

00:26:38.019 --> 00:26:39.820
interlace the fingertips around the toes

00:26:39.820 --> 00:26:43.269
and we might have this tendency to

00:26:43.269 --> 00:26:44.740
collapse in the chest which Hilah is

00:26:44.740 --> 00:26:46.299
absolutely not doing so this is gorgeous

00:26:46.299 --> 00:26:48.940
but if you are attending to kind of

00:26:48.940 --> 00:26:50.409
round the shoulders forward or collapse

00:26:50.409 --> 00:26:51.669
on the chest give yourself that sweet

00:26:51.669 --> 00:26:53.470
reminder again just open the chest and

00:26:53.470 --> 00:26:55.929
heart and again nice long smooth deep

00:26:55.929 --> 00:26:58.690
breaths for Mama and baby so you can

00:26:58.690 --> 00:27:01.629
stay here or we can guide the heart down

00:27:01.629 --> 00:27:03.279
a little bit coming into a gentle

00:27:03.279 --> 00:27:04.299
forward fold

00:27:04.299 --> 00:27:06.129
so the goal is really not to bring the

00:27:06.129 --> 00:27:07.809
nose to the toes but just to fold

00:27:07.809 --> 00:27:10.419
forward nice and easy finding what feels

00:27:10.419 --> 00:27:12.519
good you can relax the weight of the

00:27:12.519 --> 00:27:15.460
head over if that feels good Hilah yes

00:27:15.460 --> 00:27:17.879
gorgeous

00:27:19.499 --> 00:27:21.879
we'll take two to three breaths here

00:27:21.879 --> 00:27:25.799
nice and easy breezy beautiful

00:27:26.590 --> 00:27:28.480
I was checking it with the neck and the

00:27:28.480 --> 00:27:30.879
shoulders soften through the jaw maybe

00:27:30.879 --> 00:27:33.759
lick your lips here take this time for

00:27:33.759 --> 00:27:44.259
you and babe then to gently come out of

00:27:44.259 --> 00:27:46.659
this will lengthen the tailbone down and

00:27:46.659 --> 00:27:48.789
slowly draw the chin into the chest roll

00:27:48.789 --> 00:27:52.509
it up cool so from this cobblers pose

00:27:52.509 --> 00:27:54.129
we're gonna do a little two-for-one here

00:27:54.129 --> 00:27:55.960
my friend see really get your money's

00:27:55.960 --> 00:27:58.419
worth and we're going to take it to a

00:27:58.419 --> 00:28:01.539
reclined soup Tabata Kinison so or

00:28:01.539 --> 00:28:03.639
reclined baddha konasana so stay where

00:28:03.639 --> 00:28:05.860
you're at for now Hilah and we have some

00:28:05.860 --> 00:28:07.539
bolsters here but you can do this with

00:28:07.539 --> 00:28:11.350
body pillows or you can practice this

00:28:11.350 --> 00:28:13.659
with just a couple normal pillows

00:28:13.659 --> 00:28:15.340
stacked up and the knees nice and wide

00:28:15.340 --> 00:28:17.860
so we're going to use two bolsters here

00:28:17.860 --> 00:28:20.320
for a highlight today if you do have

00:28:20.320 --> 00:28:23.619
some blocks and bolsters it's nice it's

00:28:23.619 --> 00:28:25.559
a nice treat especially when you're

00:28:25.559 --> 00:28:30.490
moving with the babe so I'm OCD and this

00:28:30.490 --> 00:28:31.360
one has a

00:28:31.360 --> 00:28:33.910
that I want to not use hope that one has

00:28:33.910 --> 00:28:36.610
a tag too okay well so much for being go

00:28:36.610 --> 00:28:41.980
see you're like I'm waiting okay so I'm

00:28:41.980 --> 00:28:43.990
bringing a pillow or the bolster in this

00:28:43.990 --> 00:28:45.520
case right up to the base of the spine

00:28:45.520 --> 00:28:47.440
it should feel good and then she'll

00:28:47.440 --> 00:28:50.560
inhale in and exhale slowly begin to

00:28:50.560 --> 00:28:52.390
melt back so we just have a gentle

00:28:52.390 --> 00:28:56.890
incline here I got you and after all

00:28:56.890 --> 00:28:58.450
these looping of the shoulders this time

00:28:58.450 --> 00:28:59.830
we'll inhale loop the shoulders and on

00:28:59.830 --> 00:29:01.210
the exhale we just let the weight of the

00:29:01.210 --> 00:29:03.130
arms go so the arms can spill left to

00:29:03.130 --> 00:29:06.790
right and then again Hylas nice and open

00:29:06.790 --> 00:29:09.610
in the hippies here but sometimes it's

00:29:09.610 --> 00:29:11.560
nice to support the knees particularly

00:29:11.560 --> 00:29:14.220
so most ladies knees are right here

00:29:14.220 --> 00:29:17.530
seriously including mine so we'll go

00:29:17.530 --> 00:29:18.610
ahead and give you just a little support

00:29:18.610 --> 00:29:20.680
for yummy sake but she's nice and open

00:29:20.680 --> 00:29:25.090
and so don't fret if you don't have all

00:29:25.090 --> 00:29:27.640
these props and bells and whistles um

00:29:27.640 --> 00:29:30.070
can get them in time or you can just use

00:29:30.070 --> 00:29:32.490
towels

00:29:33.610 --> 00:29:35.890
we can even pillow the head here my

00:29:35.890 --> 00:29:40.680
friends be lifting the neck up a little

00:29:40.680 --> 00:29:43.710
all right is it too much

00:29:43.710 --> 00:29:47.560
and then letting the hands either come

00:29:47.560 --> 00:29:49.030
on to the belly or rest gently at your

00:29:49.030 --> 00:29:53.320
sides if it some blocks here for you to

00:29:53.320 --> 00:30:02.070
rest the hands so the name of the game

00:30:02.070 --> 00:30:05.260
like this one has my name on it like the

00:30:05.260 --> 00:30:07.000
old so I can't take it yeah don't take

00:30:07.000 --> 00:30:09.760
this block so the name of the game here

00:30:09.760 --> 00:30:12.720
is support right we're nurturing

00:30:12.720 --> 00:30:20.710
creating space and using the breath to

00:30:20.710 --> 00:30:24.090
connect to body connect to baby

00:30:24.090 --> 00:30:27.070
remembering that each breath is an

00:30:27.070 --> 00:30:32.830
opportunity a pathway to a more happy

00:30:32.830 --> 00:30:35.920
and healthy pregnancy of course we know

00:30:35.920 --> 00:30:40.290
the happier or healthier the pregnancy

00:30:41.600 --> 00:30:44.709
the happier

00:30:45.350 --> 00:30:50.408
and healthier our labor

00:30:51.620 --> 00:30:53.929
so here we just rest and relax and how

00:30:53.929 --> 00:30:56.690
you decide what feels best palms face

00:30:56.690 --> 00:31:01.309
down or palms open up we just take three

00:31:01.309 --> 00:31:04.700
to five breaths here my friends closing

00:31:04.700 --> 00:31:07.879
the eyes softening lips if you're at

00:31:07.879 --> 00:31:13.070
home you might take a second to make

00:31:13.070 --> 00:31:14.659
sure the temperature in the room feels

00:31:14.659 --> 00:31:17.389
good maybe to put a little music on and

00:31:17.389 --> 00:31:20.059
use this supportive posture as an

00:31:20.059 --> 00:31:24.230
opportunity to really again connect with

00:31:24.230 --> 00:31:31.210
the breath each inhale an opportunity a

00:31:31.210 --> 00:31:36.999
pathway to a happier healthier pregnancy

00:31:38.220 --> 00:31:40.950
each exhale an opportunity to create

00:31:40.950 --> 00:31:46.429
space to find looseness

00:31:51.520 --> 00:31:54.680
marrying the strength of our prenatal

00:31:54.680 --> 00:31:56.960
practice now with a little bit of grace

00:31:56.960 --> 00:31:59.890
and ease

00:32:01.290 --> 00:32:04.220
and relaxation

00:32:09.470 --> 00:32:12.049
okey doke my sweet friends thank you for

00:32:12.049 --> 00:32:14.629
sharing your time and your breath and

00:32:14.629 --> 00:32:16.730
your practice with me Hilah thank you so

00:32:16.730 --> 00:32:19.460
much for being actually you're the first

00:32:19.460 --> 00:32:22.399
person to ever be on yoga day turn we

00:32:22.399 --> 00:32:23.570
always knew that was happened but it

00:32:23.570 --> 00:32:24.590
finally happened

00:32:24.590 --> 00:32:30.200
yay and actually first to hey guys who

00:32:30.200 --> 00:32:31.120
did that

00:32:31.120 --> 00:32:35.110
how do you feel good

00:32:35.110 --> 00:32:37.399
cool so these are things that you can do

00:32:37.399 --> 00:32:41.450
at home you know you have access to

00:32:41.450 --> 00:32:43.100
these bolsters and blankets and stuff

00:32:43.100 --> 00:32:44.480
but if you don't have those things don't

00:32:44.480 --> 00:32:45.799
fry doesn't mean you can't do these

00:32:45.799 --> 00:32:48.440
postures these are all things that you

00:32:48.440 --> 00:32:51.350
can do without props and that you can do

00:32:51.350 --> 00:32:52.909
even without a yoga mat just a nice

00:32:52.909 --> 00:32:55.970
comfortable clean space for you and babe

00:32:55.970 --> 00:32:57.740
to connect with the breath I was

00:32:57.740 --> 00:33:00.110
thinking yeah like a firm couch cushion

00:33:00.110 --> 00:33:03.980
ah good yeah yeah actually the couch

00:33:03.980 --> 00:33:05.570
cushions on my calves are like too firm

00:33:05.570 --> 00:33:07.519
right they're not there come to set us

00:33:07.519 --> 00:33:11.330
but there yeah so that's it that's a

00:33:11.330 --> 00:33:13.279
great tip anything else you can share

00:33:13.279 --> 00:33:16.100
with our lovely mommies it was just

00:33:16.100 --> 00:33:17.600
interesting I haven't actually done yoga

00:33:17.600 --> 00:33:20.450
since my first trimester cuz I hope to

00:33:20.450 --> 00:33:21.980
do and

00:33:21.980 --> 00:33:26.480
I used to do so yeah it's me having to

00:33:26.480 --> 00:33:28.880
make adjustments for having like yeah

00:33:28.880 --> 00:33:31.010
your body parts are in a different oh

00:33:31.010 --> 00:33:32.779
yeah Oh like you mentioned the one in

00:33:32.779 --> 00:33:39.080
the twist like yeah so it's good it's

00:33:39.080 --> 00:33:41.240
like it's like a exploration in a whole

00:33:41.240 --> 00:33:43.279
new way I can't imagine so beautiful

00:33:43.279 --> 00:33:46.399
well thank you again if you enjoyed this

00:33:46.399 --> 00:33:48.769
I invite you to stay tuned Holly and I

00:33:48.769 --> 00:33:51.529
are gonna continue to work on a prenatal

00:33:51.529 --> 00:33:54.440
series we're gonna have some lady talks

00:33:54.440 --> 00:33:57.289
and labor tips that will be for free any

00:33:57.289 --> 00:34:00.409
other no that's not girls do that's not

00:34:00.409 --> 00:34:01.789
amusing man pick a little talk a little

00:34:01.789 --> 00:34:05.539
pig little pig pig pig sorry um you

00:34:05.539 --> 00:34:07.159
won't love that it won't be like that or

00:34:07.159 --> 00:34:10.460
will it musical references do come out

00:34:10.460 --> 00:34:14.389
when you're pregnant I hear hills are

00:34:14.389 --> 00:34:15.250
alive

00:34:15.250 --> 00:34:17.300
okay so we'll say that for the lady

00:34:17.300 --> 00:34:19.820
talks maybe so join us for that lady

00:34:19.820 --> 00:34:21.589
talk to labor tip so we'll also have

00:34:21.589 --> 00:34:24.109
another video here which is a modified

00:34:24.109 --> 00:34:28.369
Sun Salutation for mamas and if you're

00:34:28.369 --> 00:34:29.599
interested in more Highland I are

00:34:29.599 --> 00:34:31.520
creating a series just for mom and baby

00:34:31.520 --> 00:34:33.710
to prepare you for the healthiest and

00:34:33.710 --> 00:34:37.010
happiest pregnancy of your dream

00:34:37.010 --> 00:34:39.350
and birth yeah there's some good labor

00:34:39.350 --> 00:34:41.659
and delivery stuff in there too so if

00:34:41.659 --> 00:34:42.949
you're interested check out more

00:34:42.949 --> 00:34:45.290
information down below we'll see you

00:34:45.290 --> 00:34:48.080
next time thank you so much Tyler Thank

00:34:48.080 --> 00:34:51.639
You momma's namaste