Hi. I’m Liz teaching from my studio Brazilian Yoga and Pilates in Los Angeles. I’m here to show you poses today for the first trimester pregnancy. So, if the fertility tutorial was a success congratulations. I’m happy to see you here. First trimester can be kind of iffy for a lot of people. You’ve been thoroughly warned. Don’t do anything. It’s definitely the most fragile point of pregnancy. That’s why the stuff that we do do is really restorative and very gentle. We’re gonna bolster ourselves up with tons of props to make sure that nothing can move unexpectedly and just really relax in a stationary position. What we wanna do here is again, make space for the baby, open the hips and also relax the lower back. Always.
Have a blanket handy. It’s cushioning. Then we’re gonna go with a bolster. Now, this is a yoga bolster but if you don’t have one of these what you’re gonna use is a thick pillow and if you don’t have pillow that’s thick enough, you’re gonna take the blanket and add more thickness to the pillow. So, what we’re going to do is we’re going to position this about halfway down on our mat. Our torso is going to be laying over this in just a second. Now, my bolster is thick enough so I’m not gonna use my blanket here but I am gonna use it underneath my bunda. Bunda is Brazilian for butt and I like it because it sounds like what it is. Bunda. All right. So no one can be offended also because it’s.
A foreign language. All right. So now, we’re gonna grab these blocks as well. These blocks are gonna be the landing pad for the sides of our knees. So what we’re gonna do is we’re gonna place them beside the blanket. All right. So, positioning your back up against the bolster and your bunda is on the blanket. We’re now going to open our knees and put them on the block. So you see mine don’t come quite down to the block set. So, I’m gonna choose a medium setting for those guys and once I feel nice and secure here, that is the key, nothing us moving anywhere. No sudden movements. We will slowly lay the torso back down unto the bolster. So, we can open the arms out the side and also allow the chest to expand. Take.
A few deep breaths here. Soothe the buttocks on Asanas. The expansion is definitely happening laterally. So as you breath, imagine the hips widening, the rib cage widening and from all that space you’ve created begin to let go, deeper and deeper with each breath. Soothe the buttocks on Asanas is also a restorative posture. That means you can hold it for 10 sometimes even 15 minutes as long as it feels good and once you have finished, very important the way you’re getting up. You’re gonna bring the knees together to one side so you can kind of shift on to the side of the hips and then use the hands as support to help you return to a seated position and now we’re moving on to the second pose to the first.
Trimester of pregnancy. Now we’re going to do warrior 2. Warrior 2 is a hip opener and it’s safe for the first trimester of yoga but since we’re doing this at home, I wanna take the extra measure of giving you something to support your weight on. So that there’s no chance for error. In this case, I’m gonna use a ball. It’s a nice bouncy ball, exercise ball, Pilates ball. This one is 70 centimeters but you’re welcome to use something a little bit smaller or even a chair without arms if you don’t have one of these. The main thing that this is going to help us do is support the weight of the pelvis. So there’s no chance for crashing or falling over one way or the other. All right and you can do this also.
If you’re not pregnant. It’s very fun. All right. So, we want to put this between our legs and then set up for warrior 2. Our feet are going to be in the same line with each other. One is going to be facing the wall in front of us and the other is going to be facing the wall behind us. Now this back toe is gonna be pigeon toe. So the angle of the foot is about 20 degrees inward and then this one is a 180 degrees (??) with the side of the mat. This allows as to open our hips up evenly and then start sitting down into the posture. Even though we have some support here, wonderful things that’s happening is that we’re getting more strength in the legs. It’s really important to start building the.
Strength in the leg from the first trimester of pregnancy because pretty soon we’re going to have more weight to bear. So once you feel that your legs are doing work and you’re at the weight of your pelvis is also supported, go ahead and top it off by opening your wing span and breathing across the chest. Warrior 2 is a pose that we use in yoga to develop focus in determination. So sometimes I like to imagine something just beyond my reach. Maybe a goal or something I have and just clearly envision that at the tip of my fingertips. Take a few breaths here. And then if you want to reverse, take the back in and just tilt that up again following the gaze. The gaze follows the fingers. Take a few breaths and.
Prenatal Yoga 5 Poses for All Trimesters
Adriene: Hey everyone! Welcome to Yoga with Adriene. I am Adriene and today we have a very special guest on the show, my friend Hilah. Hilah: Hi. Adriene: Welcome Hilah, thanks for being here. This is our first tutorial in the prenatal series, and obviously, as you can see, Hilah is beautiful and pregnant. So today we thought we would share with you five safe poses for every trimester. So these are the things that you can do at home and that feel safe and supportive that you can feel good in and repeat, so that you’re taking time to connect to your body and connect to baby and most importantly, connect to your.
Breath. So, if you’re ready, we’ll just jump right in. Hilah: I’m ready. Adriene: So, Hilah and I are both in a nice easy cross legged position. We can be cross legged or we can also go one foot in front of the other which is Siddhasana and you have nice open hips already, so this might be comfortable for you, but if this is not comfortable for you, we can come to that crisscross applesauce, something you’re going to be saying in no time. Trust me. I have 10 kids. Just kidding. So yeah, so we’re in Siddhasana or Sukhasana, just a nice comfortable seated position, where we will take the right hand to the belly.
Hilah: Hi baby! Adriene: And the left hand to the heart. And let’s just take a second, I know, and bump our mics simultaneously. And we’ll just take a second to tune in here, so nothing fancy and I say this to Hilah but I also say this to you, my friends, there’s no right or wrong here. For me, especially in prenatal yoga, the goal is to connect to baby, nurture the body, nurture the baby, but also just support your intuitive self, which sounds kind of cheesy but, it’s really so beautiful and so important as you prepare for birth to connect to your intuition. The body knows what to do, so it just kind of support that with a.
Little breath and a little faith. So we’ll just start by checking in with the breath. So we’ll loop the shoulders forward, up, and back. And we’ll exhale maybe close the eyes or soften the gaze here. Soften the fingertips as we connect right hand to belly, to baby. And Hilah was just telling me that she had a prenatal massage yesterday and the lovely lady who was rubbing her said to move the hand clockwise, right? Hilah: Clockwise. To help digestion. Am I doing it clockwise? Adriene: So you get a little bonus there. So we might incorporate that. Again, I feel like that’s about kind of about using your intuition. So all of the information you learned.
Yesterday coming into the practice. And then we’ll find stillness there and then just take a second here to use the hands to kind of scrape or graze the heart. Just kind of activating. Nice little boob rub there, too. And so the reason I do this is because we kind of get into that yoga robot mode especially if you’ve been practicing yoga before where we’re just like okay, right hand belly, left hand heart. We just kind of get into the sensation of it all. And then we’ll close the eyes and just notice the breath. You just take a moment here to honor the breath, each inhale of breath now for momma and baby, and each exhale an invitation to create space, to release any.
Stress, any tension, any potential worry or fear of the unknown. We’ll soften the skin of the face, even relax the jaw here, just find a moment of peace. And on your next inhale we’ll take a deeper breath, and on the exhale blow it out through the lips softly. Let’s try that again, we inhale a deep breath in, like we’re blowing out birthday cake candles here. And again we inhale. This time as you blow out, slide the right, excuse me, the left hand all the way down to meet the right. So now we have both hands here on the belly and we’ll just continue with that breath. Inhaling in through the nose and exhaling out through the lips, the mouth. And we’ll keep that going here at your own rhythm, Hilah,.
Nice and easy. Inhaling in both for Hilah and baby, exhaling to create space and cultivate peace. Inhaling lots of love in, and exhaling lots of love out. On your next inhale gently slide both palms now up towards the heart, we’ll bring the palms together here, just take a couple more breaths, we might begin to deepen the breath, inhaling in through the nose, and long exhale out through the lips or the mouth. So keep this going, Hilah, and I’ll just talk to you guys for a second. So as we move into prenatal practice at whatever stage, I encourage you to kind of take a break from those powerful feisty, fiery heating breaths, and move into a more calming Pranayama practice. And Hilah.