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Follow Along Prenatal Yoga Routine

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    Namaste friends! Prenatal yoga can be
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    Extremely helpful in preparing a woman
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    For childbirth and has become popular
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    Worldwide. So today we are going
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    To show you a follow-along yoga routine
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    Every pregnant woman can do with ease.
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    And we are going to do demonstrate them
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    With the help of our expecting yogini
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    Dimple Shah. Please note that you must not
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    Start practicing any new exercises before
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    Consulting your gynac and you must not
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    Practice them beyond your comfort zone.
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    So, roll out your mats and follow along!
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    Dimple are you ready? Yes. Okay. Okay so
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    Now, first we'll do Vrikshasana. Okay, so
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    First keep your legs together, beta.
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    Yeah, now slowly first fold your left leg,
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    Like this. Yes. Concentrate on one point.
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    Now, slowly stretch your both the
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    Hands up. Hands together and stay
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    There with breathe in. Very nice.
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    And now, slowly relax your hands first
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    And relax your leg with breathe out.
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    Very nice. Same with right. Breathe in.
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    Concentrate, stretch and stay. Very nice.
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    Till four counts. One, two, three, four
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    And now slowly relax yourself with breathe
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    Out and relax your hands. And relax.
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    Okay, so now next is Squats means
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    Utkata Konasana, okay? So and this
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    Exercise is good for the pelvic muscles
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    Also and back also, okay? So now keep
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    Two feet distance of the feet. And now,
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    Hold my hands. Breathe in. Now, ankles
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    At ninety degrees. And slowly go down
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    And slowly come up with breathe out.
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    One more time. Breathe in. Stay there.
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    And then, slowly come up with breathe
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    Out and relax. And relax.
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    Okay Dimple, so now we'll do exercise
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    With ball. Okay so now, first we have
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    To gently bouncing on the ball, okay?
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    So now slowly, little up and down.
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    One. Till five counts. Two, three.
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    Are you enjoying? Four, five and slowly
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    Relax. Now, slowly roll on the ball.
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    One. Five times two. Very nice. Three.
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    It is also good for the pelvic muscles.
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    Four, five and relax. Now, reverse.
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    Very nice. Are you enjoying? Yes and your
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    Baby is also enjoying. Two, three, four,
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    Five and slowly relax yourself. And relax.
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    Okay so now next exercise is Gaumukhasana.
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    And it is good for the breast, okay?
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    So first, stretch your right hand back.
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    And now, slowly stay there with
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    Breathe in. Neck on left-hand side
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    And stay there. Just stretch as much
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    As you can and now slowly relax your
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    Hands with breathe out.
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    Now, same with left. Now, fold your
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    Left hand with breathe in and slowly
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    Stretch your left hand, help of your
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    Right hand. Neck on right-hand side.
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    Hold your breath. Just stretch it beta.
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    As much as you can. And then slowly relax
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    Yourself with breathe out. And relax.
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    Okay so now, next exercise is we have
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    To stretch your right hand and
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    Opposite leg, okay? So, right hand
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    Stretch with breathe in. Concentrate on
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    Your fingers. Stretch your left leg and
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    Now, slowly relax yourself. Now, same
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    With left, okay? Breathe in. And stay
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    There and slowly relax yourself with
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    Breathe out. And slowly come back
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    With breathe out. And relax.
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    Okay so now, next exercise is Supine twist
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    And it is also good for the back, okay?
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    So, first lie down. See slowly, lie down.
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    Head this side. Yeah. Lie down on
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    Your back. I will give you pillow and
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    Just relax yourself. Relax yourself,
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    Okay? Are you okay? Okay? Okay.
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    So now first fold your knees,
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    Both the knees. Knees together and
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    Now slowly keep your hands like this.
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    Yeah. Now, knees on left-hand side.
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    Neck on right-hand side with breathe in.
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    Stay there and slowly relax yourself
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    With out. Now, same opposite side with
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    Breathe in. Stay there and slowly
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    Relax yourself with out. One more time.
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    Slowly breathe in. Relax yourself.
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    Feel the stretch and relax. Last time.
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    Breathe in. Stay there and relax
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    Yourself with out and relax. Now, stay
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    There. Now, next exercise you just
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    Keep your hands in Trimurthi mudra
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    On the stomach. Slowly, close the eyes.
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    Slowly breathe in and slowly breathe out.
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    With breathe in. Feel relaxed. With
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    Breathe out. Feel relaxed. With breathe in
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    Pass the affirmation for baby. Breathe in.
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    Nirogee Bhava. Breathe out. Feel relaxed.
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    Breathe in. Ayushmaan Bhava. Breathe out.
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    Feel relaxed. Breathe in. Yashasvi Bhava.
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    Breathe out. Feel relaxed.
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    And relax. Relax yourself. Slowly open
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    Your eyes. And relax.
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    Hope you mothers feel refreshed after
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    Doing these asanas! So, what is the
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    Intention of Prenatal yoga? Some women
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    Experience discomfort, uneasiness,
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    Restlessness, lack of sleep, problems
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    Related to digestion, and loss of
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    Self-confidence. With this
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    Prenatal yoga sequence, the goal is to
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    Keep the body and mind in a positive state
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    With a sense of confidence and acceptance.
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    Practising Prenatal yoga can benefit both
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    Mother and child. Prenatal yoga focuses on
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    Breathing techniques and gentle
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    Stretching. These classes are designed to
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    Make you more flexible and prepare you
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    For labour. If you are expecting be happy,
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    Generate positive thoughts, eat healthy
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    And always keep smiling. And last but
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    Most importantly, enjoy your pregnancy
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    To the fullest! Take care mommies!
Title:
Follow Along Prenatal Yoga Routine
Description:
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Video Language:
English
Duration:
06:56

English subtitles

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