Pregnancy Yoga Poses for your 1st Trimester | MORE

Pregnancy Yoga Poses for your 1st Trimester | MORE



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 video 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
whenever you’re ready, rewind. Slowly straightening
both legs and coming off of the ball or the
chair. I’m Liz teaching from my studio Brazilian
Yoga and Pilates in Los Angeles. Today I’ve
shown you 2 poses that are great to do in
the first trimester of pregnancy. You’ve probably
heard a billion warnings about what not to
do in the first trimester because it’s such
a delicate time period but it’s important
to have some physical activity so that you
can take care of your own health and also
prepare yourself for the second and third
trimester. The poses we’ve done today work
on really strengthening the legs so that you
can move that weight around safely and also
opening the hips so you can make space for
your new baby.


Pregnancy Yoga Poses for your 1st Trimester | MORE


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