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- All right. Hi everybody.
My name is Jordan. Thanks for joining me today.
I am gonna be taking you through a quick pregnancy
and stretching and relaxation routine.
So my goal with this is this can be something
you can utilize anytime of the day.
It's a great idea to always keep stress levels low
all the time, really,
but when you're pregnant and also trying
to grow another human,
trying to keep those stress levels low is super important.
I also know the importance of trying
to find quicker routines
that can just be thrown in your day,
because we don't always have 45 minutes or an hour
for this great prenatal yoga routine,
so this is something that you can use any time of the day.
It'll go nice and quick.
It'll help you stretch out if you're feeling tight and sore,
but also just to help you clear the mind a little bit,
so you can get into a seated, comfortable position,
whatever that might look like for you.
If this isn't comfortable, how I'm sitting,
sit however works for you.
So we're just gonna sit and quiet the mind a little bit.
I'm gonna have you take one hand onto your belly,
one hand onto your chest.
We're gonna do some deep breaths.
So as you're doing these, when you inhale,
you should feel that belly push out against your hand,
but you should not feel any movement in your chest.
So inhale, belly pushes out.
Exhale, it comes in.
Let's do a few of these. Inhale,
and exhale.
A few more of these breaths
at your own pace. We call this diaphragmatic breathing.
You can close your eyes if that's comfortable for you.
I want you to try to continue with that breathing pattern,
but just take those hands on your knees.
Tip your head off to one side to stretch out your neck.
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All right, go ahead and switch that up.
Other side.
All right, so we're gonna stay in this same position.
We're gonna be going into a seated cat cow,
if you've ever done those on your knees, hands and knees.
So what we're gonna do for this,
starting up nice and tall,
you're gonna kind of tuck that tailbone under,
tuck your head a little bit, round out the low back.
I'm gonna face this way
so you can see what my spine is doing,
and then sit up nice and tall.
Push that chest out and look up.
Good and sink it back.
Breathing through this, sit up nice and tall and look up.
Good.
This is a really good one to get mobility in that low back.
Great if you've been experiencing some low back pain.
Do that one more time,
and sit up nice and tall.
Perfect. All right.
Now you're gonna keep one leg bent in.
That other leg is going to come straight out
in front of you.
We're gonna start by just pointing and flexing the toes.
We'll do a little hamstring stretch as well on this side.
So for the hamstring stretch,
you're gonna actually have your foot flexed,
so toes will come up for this one.
You wanna keep your back nice and flat,
so don't round forward.
Sitting up tall, you're gonna instead just kind of hinge
and lean forward. If you can reach the toes, fine.
That's great.
If not, just put your hands somewhere on your shin
where you can reach.
And breathing into it.
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Perfect, keep that going.
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All right, sitting up nice and tall.
We're gonna switch over to your other side.
Same thing, a little bit of mobility here.
Just point and flex those toes.
Good.
All right, so we're gonna flex those toes up
towards the ceiling now.
We'll stretch out the hamstrings.
So hinging forward towards the toes.
If you can reach, you can grab a hold.
Otherwise just place your hand on your shin.
Breathe into the stretch.
You should feel it right in the back side of that leg.
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All right, you can go ahead and release that.
This next one's gonna be for your lower back.
This is-, and a hip opener. This is child's pose.
So you're gonna keep your toes together,
knees out nice and wide to allow room for your belly.
You're gonna push your hips back towards your heels
and you have two options.
You can either stay on your forearms right here
if that's comfortable for you.
You should be getting a nice release
in through that low back.
If it feels better for you to take your head
all the way down and arms out, you can do that as well.
Kind of depends on which phase of pregnancy
you're in right now,
of what feels good.
If movement side-to-side feels good,
you can add that in.
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All right, next up we're gonna be going
into a pigeon stretch,
so you're gonna take one leg out in front of you,
other leg is gonna straighten right back behind you.
Hips are squared off towards the ground.
You can stay upright nice and tall like this
or, once again, you can fold yourself forward
if that feels comfortable for you.
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All right, you can go ahead and make that switch
and transition over to your other leg,
same thing here.
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With all of these stretches that we're doing here
I like to sit and hang out in them
for at least 30 seconds, if not a little bit longer.
Today as I go through the video with you,
we're holding all of these for about 30 seconds.
Good, continuing to breathe into it.
Good, looks good.
Nice job.
All right you can go ahead come on up.
We're gonna go through one more stretch
and hip opener here together.
We're gonna bring the bottoms of those feet together.
You're sitting up nice and tall,
little butterfly stretch here,
and we're gonna go back into that breathing pattern
that we started out this routine with,
so if it helps to have one hand on the belly,
so you can feel that, you can do that,
so again, remember, when you're inhaling,
you should feel your belly kinda push out,
and as you exhale, it should naturally come in a little bit,
so coming back to that breathing.
(tranquil music)
Release those hands. Sit up nice and tall,
and we'll take a deep breath in together.
Reach your arms up nice and tall.
Exhale, hands behind your back.
Continue to look up and reach the hands together.
Fold them, squeeze the shoulder blades.
Inhale, reach the arms up.
Exhale, drop one arm down to the side.
Nice easy side bend.
Inhale, reach up,
and exhale, switch.
And go ahead and release that.
All right, thanks for joining me today everybody.
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