Pregnancy Exercise Third Trimester

Hello and welcome to Pregnancy and Postpartum TV. Today we're going to be doing prenatal exercises and yoga specifically for third trimester. So we're going to help relieve some of those aches and pains that come along with late pregnancy as well prepare for the easiest birth and labor possible. I put out videos like these every week on pregnancy and postpartum so if you like videos like these and to support me consider subscribing by hitting the red subscribe button as well as clicking the notification bell to get notified every time I put out a new video. We're going to start in an easy seated pose. If you want to put a block or a pillow underneath your bum that helps you, you can. It's more comfortable to sit that way and once we find a comfortable position we're just going to start with some easy side stretches. So placing one hand down on the ground and a gentle side stretch over to the other side. Bringing yourself onto your mat and letting go of whatever else is going on in your day, any other stresses. Trying to focus on you and be present. Focus on your baby the other side and last stretch on this side. Good and we'll sit up nice and tall and we'll do some gentle neck rolls. Just whatever movement feels good here and bring your shoulders into it as well. Good and from here we're going to come on to all fours. So carefully get over onto all fours. You can take your knees actually wide apart and we'll sit back into a child's pose but we're going to put our hands down for sphinx and press into the ground with your hands and elbows. If you're dragging them back and look up and give your upper back a gentle stretch and on your next exhale we'll press into our hands and come into a cat stretch. Stretching out your back this way and then we'll move back into that modified sphinx posture and moving with your breath move back and last one here and we'll come to a neutral spine and we'll move into dog bird. So we're going to activate our core pull your baby in towards your spine and then we'll lift one hand and one leg off and exhale curl it in bring your knee and your elbow in and inhale extend and last extension here and we'll bring it down and switch sides extend exhale inhale extend and last extension on this side and back to hands and knees. We're going to move into fire hydrant position so when we're in all fours we're going to activate our core and lift our bent knee up to the side and we'll do 10 on either side. I'll let you count yourself. I'm doing my last one here and switching sides activating your core and my last one on this side and then we'll stretch it out so come into a modified child's pose where you're just stretching out your hip you can be slightly up if your belly is big just stretching out through your glute there and switching sides good and then we'll come up onto all fours and we're gonna do some kegels in this position so we'll just do 10 kegels where you're picturing blueberry the opening of your vagina and you're sucking it up and releasing it down so 10, 9, activate your core 8, 7, 6, 5, 4, 3, 2, last kegel and release from here you can tuck your toes and press into downward dog and then we're going to take baby steps with our feet fairly wide apart all the way up to our hands and then roll up one vertebrae at a time to a standing position and you can bring your hands up to heart center or namaste and we'll do a couple of sun salutations here deep inhale in arms come overhead looking up at your thumbs and then exhale holding with a lengthened spine all the way forward bend your knees as much as you need to and drop your head your hands at the bottom and we're going to lengthen our spine look halfway up and exhale plant our hands on the ground and we will come back to hands and knees tuck our toes again and press into downward dog for five breaths here take whatever movement feels good and when you're ready you can look up between your hands shift your weight forward and then again baby steps all the way forward back up towards your hands and then we will roll up again and we will do one more of those hands to heart center inhale hands up exhale holding all the way forward and dropping your head at the bottom placing your hands on your shin lengthening your spine exhale fold forward bend your knees plant your hands move back into all fours where you can tuck your toes and move into another downward dog you can walk your dog out lifting one heel at a time for a deeper stretch or sway your hips back and forth and one more breath here and then again baby steps all the way making our feet towards our hands and bending our knees and rolling up one vertebrae at a time good so now we are going to move into warrior one on your right side so stepping out to your right hips are facing towards the top of the mat and we'll bend our front knee and inhale our arms up and breathe and on your next exhale we'll open our arms up to cactus arms and then press your elbows back a little bit further for a chest opener mini back bend and inhale your arms back up straighten your front leg and we will shorten our stance slightly bring our hands to our hips inhale opening our chest and then exhale folding forward into pyramid so stop wherever feels comfortable for you whether it's here or whether you want to fold farther forward and breathe your next inhale we're going to use strengthen our legs and come back up to a standing position we're going to widen our stance again open our hips to the side and move into warrior two and we'll tip back for reverse warrior and inhale coming back to warrior two and straightening our front leg we're going to take our hands bend our knees and fold forward so we're touching the ground we're going to move into a half moon stretch you're going to walk your hands towards your front foot bring your back foot in and find your balance over that front foot and then you can lift your back leg off and you can either stay here or if it feels comfortable you can open up your hips and your shoulders for half moon your right side and on your next exhale bringing your hand back down to the ground bending your front leg and coming back into warrior two and stepping to the top of your mat and we will move that to the other side so stepping out to your left for warrior one sinking down bending your front knee and breathe and on your next inhale we will come into our chest opener drawing your elbows back behind you and inhale up straighten your leg bring your back foot in a little bit hands can come to your hips open up your chest and with a lengthened spine fold forward into pyramid pose and bringing your hands to your hip the length and spine coming up we'll twist our hips to the side of the mat and open up for warrior two knee is pressing back behind you for a nice opening through your hips and we'll reverse our warrior for a side stretch and inhale coming up we will reach towards the ground and then slowly walk our hands towards our front foot finding our balance over our front foot lifting off our back leg and either staying here or if you'd like to open up for half moon balance you can and bringing your top hand down if it's up and stepping back and windmilling up to warrior two and stepping up towards the top of your mat from here we're going to move in and do some full squats for birth preparation and it's also great for lengthening your pelvic floor so that it doesn't get too tight especially if you're doing a lot of kegels so taking your feet nice and wide apart and we're going to do 20 full squats i'll let you do them at your own pace if it's getting difficult you don't have to go as deep and of course if you need to take a break take a break and i'm on my last one here and a great job so from here we're going to move into a full yogi squat take your feet nice and wide apart and squat down and if it helps you can put your hands down it's okay if your heels come off the ground we can push our elbows into our knees and bring our hands up to heart center okay so while we're hanging out here in yogi squat we're going to do some elevator kegels and so again picturing that blueberry at the opening of your vagina and then you're going to pick it up a little bit take it to the first floor a little bit more second floor and a little bit more third floor and you want to work on being able to feel the differences between the different levels then you're going to let it down second first and crown floor all right and again up up up down down down great job up up up down down down if you can't quite feel the difference between the different levels just means that you need a little bit more practice and up up up down down down up up up down down down perfect i'll let you do a few more of those on your own time and when you're ready we're going to put our hands down and move our way onto all fours and work our way into another downward dog and again if you need to walk it out or shift your hips back and forth we will take a couple of breaths here and you bring your feet together and then we will lift one leg up behind us toe is still pointing down towards the mat not opening up and exhale release and we will lift the other leg up straight behind us good and release down and from here we will press into our downward dog lift one leg up again and bring it through to pigeon pose if this pose is too intense for you i will show the modification in the corner for a figure four stretch you can do instead so once you're here finding lift and then if it feels comfortable you can move forward of course making sure there's lots of space for your belly and relax here and when you're ready if you're folded forward walking your hands up and tucking your back toe and pressing back into downward dog lifting the other leg up behind you and swinging the other leg forward into pigeon or figure four if you're doing the modification lifting up and relaxing into that hip folding forward and our next inhale coming back up and planting your hands firmly tucking your back foot and swinging that leg back into downward dog and this time we're going to take one foot and we're going to walk it towards the outside of your hand and you can place your knee on the ground and we'll move into a runner's lunge and when you're ready you can shift your hips back a little bit and then toe heel or walk your foot back and same thing on the other side and shifting your hips forward as far as comfortable getting a nice stretch through your hip flexor and we will shift our foot back again and then we're going to make our way to a seated position and we'll bring one leg in you can place your right leg out to the side for janu shirshasana we'll inhale up and with an extended spine fold forward and keeping that front foot flexed and activated stretch forward and the next inhale coming up and we will switch sides inhale up and exhale holding forward just as far as feels good and one more breath here and with a lengthened spine we will come back up and we're going to move into butterfly pose opening up our hips again and you can either stay here nice and tall or if it feels good you can hold forward as well and inhale coming up so from here we're going to bring one leg into sort of half of a cross-legged position and then if it feels comfortable you can walk that top foot over top there and at the same time we're going to bring that arm and we'll do a gentle tricep stretch here and release and we're going to switch sides and tricep stretch on the other side as well so sometimes in my yoga classes we practice pushing at the end we're not going to practice pushing today but i will link to another video either there in the cards or in the description box below where you can learn and practice how to push but i will pick a yoga card for today so the yoga card for today is my body is capable and strong and now we're going to move into savasana so you can grab a pillow for your head a bolster for under your knee so you can carefully sit on move down carefully so you can lay on your side and once we get into savasana we're going to practice some breathing that's going to help us cope through labor and so when we're down on our side you can place your hand on your belly fully relax and when you're breathing you can kind of do the same breath as if you were breathing onto a window to fog it up but then you're going to close your mouth so your throat is slightly restricted and you can hear your breath in and out so a slow calm breath that you can hear so i found this loud breath to be very meditative when i was working through contractions or trying to relax between contractions and it was very calming to hear my breath and sort of a meditative or picturing it like the ocean waves coming and going and you can hear your breath focus on your breath focus on relaxing opening up your cervix to let baby out now you can relax your body and when you're ready you can wiggle your fingers and toes stretch your toes and your fingers in the opposite direction and push yourself on your side safely to a seated position so of course we have lots of free resources for pregnant mamas um you can grab your own set of downloadable yoga cards we have a complete guide on how to cope and reduce your pain in labor we have pregnancy meal plans you can go down to the description box and check all those out and thank you so much for sharing your practice with me today namaste to you and namaste to the babies i'll see you next time and of course if you like this video and to support me you can hit the thumbs up button as well as you can subscribe to my channel by clicking the round circle right there i will also link to another prenatal yoga video for third trimester as well as my prenatal yoga and fitness playlist