Focus - Modified Yoga Postures  |  Minutes - 15:43

 

Video Transcript

 

Yoga (Modified Yoga Postures)

Beginning Exerciser - No exercise prior to pregnancy.

No more than 15 minutes of continuous activity.

Intermediate/Moderate Exerciser - Engaged in activity prior to pregnancy (2-3 days per week). 30-45 minutes of continuous activity.

Advanced Exerciser - Engaged in vigorous exercise or competitive sports prior to pregnancy. 30-45 minutes of continuous activity or more with doctor recommendation.

Ready. Begin. Breathe in. And exhale. One more time. Breathe in. Exhale. Bring your hands into prayer. Relax. Inhale. Breathe in through your nose and out through your mouth. In through your nose, and out through your mouth. As you breathe in, let your stomach fill up. As you exhale, let your stomach relax. Inhale and exhale. Bring the hands down to the side, head tilt to one side, push that opposite shoulder down, hold, and relax. Tuck the chin, slowly roll down to the other side, tilt and hold, and relax. Inhale nd exhale. Tuck the chin, roll it down to the center, look straight ahead, roll your shoulders back. Breathe in through the nose, out through the mouth, in through the nose, out through the mouth. Let your arms sway side to side. Take your hands, move them to your hips, circle your hips out, warming up the pelvic area, warming up the hip flexor. Breathe in and exhale. Take it in the other direction. Kind of exaggerate the move. Inhale and exhale. Just let the body relax. Slide the hands down to the knees. Circle the knees. Other direction. Inhale and exhale. Good. Slowly roll up, come to the side of your chair. If you need to use your chair for balance, that's fine. Take one leg forward. Point and flex the toe. Round the ankle. Other direction, and release. Relax. Change feet. Point and flex the toe. Round that ankle. Take it in the other direction. Good. Move to the front of your chair. We'll start with our first pose. That pose will be called the triangle. You place one foot forward, the other foot out to the side. You're in front of your chair. If you need to use your chair for support, that's fine. Reach. Take your hands out, reach across, take your hand down to the ground. Hold it. If you want, you can use the chair to support you, or you can use a block. Inhale, and exhale. Look toward the sky. Inhale and exhale. Push through the hand, come all the way up. Take your feet in the other direction. Both hands out to the side. Again, if you need to use the block, go ahead. Reach, elongate, take the hand down to the side. You can use the chair. Open that chest, hold it. Inhale and exhale. Inhale and exhale. Push up through the hand. Good. We're going to open this stance up. Take the feet in the other direction again. Now widen your stance, bend that knee, and take it into a nice lunge. If you need to, bring your chair so that it's close to behind so that you can use it for support. Both hands come out to the side, reach, take the elbow down, bring the hand up, reach all the way through the fingertips and hold it. Inhale and exhale. Inhale and exhale. From here, stay right here, I want you to push the hip into the ground. Hold it right here. Breathe in, and exhale. Inhale and exhale. Take that top hand, push through the hand take it all the way down, turn your feet in the other direction. Get in a comfortable stance. Both hands out to the side, reach, elbow down, or hand on the chair or a block, take the hand all the way up. Hold it. Feel the stretch. Feel it. Move from your fingertips through the ribcage into the hip. Now from here, push the hip into the ground, making sure that your feet and your ankles are in line with your knees, your feet is beyond your knee. Inhale and exhale. Inhale and exhale. Push-up. Push all the way through. Walk the feet into shoulder width. Good. If you have a block, go ahead and get it. Place it around the front of your chair. Use that for support. Bring your hands into the prayer position. Inhale and exhale. Bring your hands all the way up. Push your hips toward the back wall. Tuck your chin. If you have a block, reach toward your block. Let your hand relax, otherwise, just let your hands dangle. Inhale and exhale. Inhale and exhale. As you inhale, bring the right arm up. And look. Exhale. Take it all the way down. Stay here. Inhale. Exhale. Take that left arm up, bring it all the way down. And look. Inhale. Exhale. Soften the knees, tuck the chin, roll up, head is the last to come up. Roll up one vertebra at a time. Inhale. Exhale. Keep breathing. Inhale and exhale. Nice. Let's turn and face your chair. The leg that's closest to the back of the chair - bring that leg up. Place it on your chair. With the hand that's closest to the chair, you're going to reach all the way up. And I want you to turn and look away. Slide the hand up the back. And hold. Inhale. Exhale. Release. Relax. Let's do it again. Take it all the way up. This time, let's see if you can look a little further. Reach. Turn and look. Slide that hand up the back and hold. Inhale and exhale. Relax. Release. Take that leg that's on the chair, flex that toe, pull that toe toward the chest. Hold it. Take the supporting leg - the one that you're standing on - and bend. Hold it. From the hip, lean - not from the chest - from the hip, so the hip comes forward. Hold it, just a small movement, maybe six inches. Inhale and exhale. Inhale and exhale. Slowly come up. Release. Let's go to the other side. Turn towards your chair. Take the foot closest to the back, place it up. Hold it. The hand closest to the chair sweeps all the way up, you turn and look back. Bring your hand behind your back, slide it up to the middle, see where you are looking. Release. Relax. Let's do it again. Take it all the way up. This time, let's see if you can look a little further. Hold it, and relax. Take your leg, flex your toe, pull that toe toward your chest. Your supporting leg, the one that you're standing on, slowly sit into it. Hold it. Inhale and exhale. Inhale and exhale. Lean from the hip, not from the torso. It's a small movement. Release. Relax. Come to the front of the chair, grab your block, place it under your chair. Take one leg, cross it over at the ankle, hand on the thigh, the other one at the ankle. For those of you who are further along in maternity - when we do this activity, I just want you to go to where you feel comfortable. Don't do anything in pain, just to where you feel comfortable. From the hip, lean forward, then slowly engage the torso, the head and the neck and drop. Inhale and exhale. Inhale and exhale. Inhale and exhale. Slowly roll up, pull the shoulders up, and change legs. Cross that leg over, hands at the ankle, stomach in, lean from the hip, engage the torso, tuck the chin, drop the leg, and relax. Inhale and exhale. Inhale and exhale. Slowly come up, pull the shoulders back, release, relax, stop.