Prenatal yoga for core strength - 15min
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- Опубліковано 27 лют 2016
- This is a beautiful short sequence that will safely strengthen the core muscles of the body (pelvic floor, transverse abdominus, obliques, back and glute muscles) without engaging the most superficial layer (rectus abdominus). It is important to maintain and develop tone around the torso of the body to assist in a healthy pregnancy as well as for post-partum recovery.
This sequence is suited to 1st & 2nd trimester (and early 3rd trimester depending on how you are feeling/level of practice). This is NOT recommended for women who are experiencing any complications in their pregnancy. Always check with your doctor or prenatal care provider before beginning any exercise program.
Level: 1st, 2nd trimester & early 3rd trimester
Props: 1-2 blocks and cushions or bolster
Produced by Paula Lay & Mischa Baka
Access full prenatal & postnatal playlist: • Prenatal & Postnatal Yoga
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Really great sequence, I'm in my 3rd trimester and this is perfectly doable and agreeable to do. Thank you !
You're so welcome, I'm glad you enjoyed it! xx
Love this practice! Short and sweet, just enough to get me out of "preggo emotional funk" lol. Thank you!
Haha, thank you! Good on you for practicing and good luck with these coming months! xx
Thank you for producing this class! I had been wondering how to work my core within pregnancy. This is perfect!
You're so welcome! x
It makes me feel so much safer that you’re pregnant too while doing this!
Thank you! Lovely, short practice, exactly what I needed!
You're so welcome!
Hello from Florida! I'm 11 weeks with my first and so grateful to come across videos like this! Thanks for sharing and can't wait to try out more of your videos!
So lovely to hear, hope you continue to enjoy the practices x
I love this routine and I do it all the time. The modified mermaid feels so good as a stretch! Thank you so much for your videos
Good on you for taking the time to practice regularly and thanks for the lovely feedback! x
dear Paula
so pleased to find that you have done some prenatal yoga classes. i did your classes before I fell pregnant and it's great to be able to continue now.
Thank you!
+Rachel Stillwell Congratulations on your pregnancy! Thanks for watching and all the best for the coming months :)
Just started practicing yoga and I really enjoy your videos and the way you teach thank you
So glad you are enjoying it, thanks! x
Hi Paula thank you for your beautiful prenatal yoga series. I am enjoying all your videos on a daily basis xx
I'm so glad to hear that you are enjoying the videos. Good on you for making time to practice daily, that's awesome! xx p
This is an amazing practice! Thank you so much!
So glad you enjoyed it :) x
Thank you so much! Have looked all over for a short and easy preggo yoga 😊
I'm pleased you found it useful! x p
Thank you very much!! You have are an amazing energy 💖
So sweet of you to say, thank you! xox
Thank you for this great yoga sequence! God bless you!
It's a pleasure, thanks for watching 😊
I enjoyed this one so much. In my first 1w weeks. And was so looking forward to do your prenatal yogas through my pregnancy. And finally stay fir during the 4th pregnancy. But I had a bleeding before Christmas. And now again. So I have to rest. And it is scary. Loved your videos. Thank you
Sending lots of love to you Anna and thank you for sharing. Rest up and I'll keep my fingers crossed for you. xox
I really enjoyed this session. Ready to start my day now!
Hello from Paris :-)
Hello from Melbourne! So pleased you enjoyed it, thanks for watching x p
hi Melanie, i really enjoy doing this yoga sequence. just a small question, how many weeks pregnant are you in this video. and will this yoga help me for my labor and get back into shape after my baby? thank you
Thank you!
Pleasure :)
Challenging 💪🏼 loved every minute 25 weeks from Phoenix, AZ 🙏🏼
Yay! So pleased you enjoyed it, thanks for watching and all the best for these coming weeks xox p
Greetings from Portland ,Oregon. Thank you . I thoroughly enjoyed this session. Keep it coming ...
Thanks for watching and more videos on the way ;)
Hi Paula - thank you so much for creating this prenatal yoga series! Is it safe to repeat this specific sequence in one session to make it a 30 minute workout whilst still in the first and second trimester?
Hi Andrea, yes absolutely. If you are feeling like you have the energy then go for it. :)
yoginimelbourne s
Hi, Paula 😊 I love your prenatal yoga classes and I feel refreshed and relaxed afterwards. However, I have been wondering if flexion and extansion of core muscles is safe in pregnancy? Thank you!
Thanks for the lovely feedback! The yoga sequence in this practice should be fine for pregnancy (unless you have been advised otherwise) as there are no contractions into the belly itself - hopefully this helps. One of the main things is also to listen to your own body - if something does not feel good, don't do it. All the best with the rest of your pregnancy :)
Thank you.
You're welcome!
Hi Paula, I have just found out re my pregnancy at 4 weeks. Is it ok to do this class.? Also what other classes (of yours) at this stage can I do for abit of variety if I did say 5 x 15 min classes a week? Cheers Maria ( A Melbournian in London) :)
Hi Maria, congratulations! How very exciting. Feel free to do any of the prenatal yoga videos that I have available as long as you are feeling up for it. The 1st trimester is a massive time for the body, and you might feel more tired than usual, so listen to what your body needs. Hope it all goes well. x Paula
Hi Paula, and thanks for this lovely class . Do you know which positions is best to avoid at the third trimester? Is it true that once the baby's upside down inversions should really be avoided? How about inversions in the second trimester? I'm 14 weeks and really miss my headstands - haven't seen them on the UA-cam classes I did. Generally speaking I find pregnancy yoga quite boring :S
Thanks for your message. Anything that compresses the belly - closed twists, lying on your belly, lying on your back for too long are all recommended to be avoided during pregnancy. If inversions is something that you are used to then I would say it is completely fine to continue practicing them until later in your pregnancy, and definitely once the baby is upside down avoid inversions. Hope that helps! x p
iv started to get pelvic girdle pain... is this ok to do?? im.19 weeks ans 2 days x
I would get doctor's or physic's clearance before doing any of the videos. It really depends on the severity of the pain - the main thing you want to focus on now is pelvic stability (and not doing anything asymmetrical in the body which may aggravate the pain). I'll look into doing a video on this soon, but I'm sure you would find something available on youtube that addresses this. Hope you feel better soon! :) p
Hi Paula, I'm 20 weeks pregnant, is it normal that I felt like the muscle behind my belly button was stretching or "expanding" while I was doing the left hand/right leg (and vice versa) exercise?
BTW, I didn't even realize that was 15 minutes, I thought it was shorter! Thank you so much for your videos
Hello, you may feel sensation/mild stretching in your belly due to working your abdominal muscles however if there is anything that feels uncomfortable or not right in your body, I would encourage you to listen to that. To modify, you could just lift the leg rather than both leg and arm. I hope that helps and all the best with the rest of your pregnancy :) x
It is exact copy of "Lara Dutta" prenatal yoga..
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