15-Minute Pregnancy Yoga | First, Second & Third Trimester Prenatal Yoga

Today we're doing a 15-minute prenatal yoga that is designed to get rid of your pregnancy aches and pains and make your entire pregnant body feel amazing. It is safe for all trimesters. I may look like I am pregnant. I'm just wearing a belly for demonstration. I do have three kids and I will continue to put out pregnancy yoga workouts and pilates every week. If you like videos like these, subscribe and hit the notification bell. Let's start in a comfortable seated position. If you wanted to sit on a block or a pillow, you can, but you can also just find a comfortable spot on your mat. Let's bring our hands to our knees and move into some gentle We can come up to all fours. Let's engage our core. Pull in your baby. We're going to move into a bird dog, keeping our hips very stable so they're not rocking back and forth. Exhale, lift, inhale down, switching sides, moving with your own breath. Last one. Good. Let's come on up. Let's come in to a lunge here. We can shift our hips forward and tuck our tailbone under. This is great for getting baby in a good position for birth. Releasing through your hips here, pressing into your front foot, shifting your weight back. Let's move to the other side. One more breath here. Good. Pressing into your front foot, shifting our weight back. Let's come up to our knees. We can bring one foot out to the side. Let's reach up and over, finding a nice stretch here. Good. Exhale, coming up. We can move to the other side, ballooning out through your side body and ribs. Exhale, coming up. We're going to move into a modified side plank here, so we can place one hand down on the ground, shift your hips lower down. We want to make sure that our body is in a straight line. We can point one foot out. Let's swing our arm up. Palm rotates around as if it's reaching behind you. You can pull in your baby, and then if you wanted to, lift that leg, peeking underneath your arm. Breathe here. Releasing down. We can move it back to the other side, finding your nice line here, sweeping your palm up behind. Lift, engaging your core, pulling your baby in. Good. Releasing down. We can come back to our knees, stepping up. Let's take our feet apart for trikonasana. Back foot is pigeon-toed in, taking our arms out, reaching towards the side, tilting, stacking your shoulders over top of your front leg, pulling your baby in, breathing here, activating your legs. Exhale, coming up. We can widen our stance slightly, make our back foot perpendicular, lowering into warrior two. Inhale, straightening your front leg. Let's take our toes out, moving into goddess, stretching through your groin here. Knees are pushing out. Exhale, squeezing your legs, come up. We'll take trikonasana on the other side, spreading your toes, weight evenly between the three corners of each foot. Exhale, coming up, moving into warrior two. Shoulders are relaxed down your back. On your next inhale, pressing into your front foot, let's come up. We can step our feet together. Let's take our right foot up. You can either take it to your calf or all the way to your thigh for tree pose, spreading your toes, baby pulled in, releasing your hands up, finding something steady to focus on, slowly moving out. Let's switch to the other side. Steady breaths, expanding through your side and back ribs as you inhale in, slowly releasing out. Place that foot on the ground. Let's move into yogi squat. We can take our feet a little bit wider than hip distance apart. If it helps, you can also go down on a wall and then just lower it down to the ground. If your heels pop off, that is okay. Once you're here, you can shift where you are. Press your elbows in to your knees, sitting tall. Let's take a few breaths here. You can release out of our yogi squat. You can either stand up again or place your hands forward. Let's find our way to janu sirsasana. We can extend one leg out, flex your front foot, making sure our sternum is lined up over our front leg. Let's inhale up and slightly hinge at the hips. Front leg is activated. Beautiful. Coming up. Let's take our hands behind and you can either clasp your elbows or your fingers. We can reach our hands away from our body and keeping our ribs pulled in. Take a slight chest opener here. Beautiful. Bringing your hands back in. Release. Switching to the other side. Inhale your arms up. Hinge. Reach as if a string is pulling the top of your head towards the ceiling. Beautiful. Release your hands down. Opening up through your chest. Release. Let's bring both feet in for baddha konasana. You can let your knees flop out. If you want to give yourself a foot massage, you can. You can stay sitting or lean forward. Releasing through your hips. Inhale coming up. We'll move into savasana. So if you wanted to grab a pillow or bolster for between your knees and under your head, you can. Placing your hand on your belly. Sending your baby some love. Let's take a big inhale in and let it out. One more time. Letting your body fully relax on the ground. You can continue to rest here or finish up with me. A gentle stretch and using your arm to safely push yourself back to a seated position. I will read the pregnancy yoga card for the day. I am surrounded by love and support. I know pregnancy can feel hard and for some people it can feel quite lonely. However, your baby loves you so much and I want to send you so much love and support. I know that you're taking time to do yoga today and you are just so strong and I'm so excited for you. So namaste to you and namaste to the babies. Thank you so much for joining me today. If you enjoyed today's class, make sure you subscribe, hit the notification bell and share this out with another pregnant mom friend that you love. If you are preparing for birth, you can also go grab my ebook on how to reduce and cope with pain during labor and I will also link to my natural birth preparation playlist right there.