In this session you will get in touch with all the movements you can do with the joints. In the gestation period it is necessary that you feel loose in them to obtain greater awareness and mobility.
Hello, my name is Silvia Jaén First of all I wanted to congratulate you on the upcoming arrival of your baby
I would also like to welcome you to this course that will consist of 8 sessions
for pregnant women
In which the script of each one of the sessions is perfectly designed so that you and your baby can enjoy it
Without further ado, let's get started
Make yourself comfortable, sitting on your buttocks with the help of the your hands direct them backwards and to the sides and comfortably place your hands on your knees, feel how your back stretches
Gently direct the shoulders backwards and keep your head in line with the spine
When you are comfortable; when you feel that the body is present, active and calm at the same time
Close your eyes and breathe deeply above all contact with your body to be able to transmit this calm and tranquility to your baby
Connect with the and feel that the breath is for you and for him
Little by little he opens up your eyes, let your gaze go from the bottom upwards until you finally look straight ahead
So we're going to go to the cat position, you're going to position yourself
on your hands, spread your fingers wide apart from each other and letting your wrists stay just below your shoulders
The knees also separated from each other just below your hips
It is very important that you always maintain this minimum separation
of feet or legs, according to the postures we are working on
to leave space for your baby
Okay, let's put your back straight, parallel to the floor for the moment, and your head in line with the floor
with your spine
Try that the posture doesn't fall on the shoulders, that it doesn't weigh you down
Push with your hands on the floor and create a lot of space in the shoulders and trapezius
as if someone is pulling your hips towards you
Stretch your spine in the opposite direction forward
And so you get space in your spine between the ribs and therefore in your breathing
Very well bring the attention to the ischia to the bones
To the bones of the buttocks
While you feel the weight of your baby resting on your belly
Contact with it, so that with the next movement you can connect much deeper
Start rounding the rest of the bones of the buttocks
bring them towards the floor and little by little the spine will go rounding also until the head is released
You're still not sinking your shoulders, keep going pushing with your hands on the ground to create space in this area
Inspiring
Those buttock bones are now starting to look backwards slightly upward until your spine sinks
Your gaze goes forward and skyward
Breathing out rounding up again
Don't put tension on the belly, feel the baby's weight all the time
and that you give it space
Okay, breathing in buttocks pointing skyward and your spine sinks, finally looking up
Breathing in, rounded again and head very loose, breathe in, take the opportunity to breathe in
deeply, feel the breath on your back sideways
You breathe in, join the spine and you feel the weight of your baby
And breathing out rounding off
Once you're there we're going to bring the feet together, spread the knees a little bit more, always remember to give him space, even if your belly is not too big yet, he needs to have his space
With a very rounded back and as if he wants to sit you down immediately
with the buttocks on the heels let them rest on them
If you still need to separate your knees a little bit more, you do it
and you go forward as far as you can with your arms in front of you
keeping them very straight
Well try to keep them from turning, from sinking inward
towards the ears if not outwards leaving them plenty of room
Also trapezius and neck
With each breath in, you stretch the spine more
To do this, you can bring your gaze forward, separate your chest and abdomen a little bit from the mat
you move forward a little bit more, with the inhalation and with the exhalation
Head to the floor
Breathe calmly
Very well, you slowly sit back up to be in the cat's position
You place your hands as you had them before and your knees as well
Push the floor with them so you don't sink, remember
and always with your belly very soft and relaxed
Now stretching the spine let's take a look at the right foot and bring the attention all the time to the side opposite to the left side
Notice how it stretches and how it moves with your deep breathing
as if you were breathing only with that lung
Feel it especially
You go back to the center and do the same on the other side, now you look at your left foot
and it's your right side that stretches the most
and you bring there attention to your breathing
You return to the center
Let's repeat first you look at the right foot and as before you bring your attention to the opposite side
Then you take your gaze a little bit further wanting to see your left foot wanting to see your right foot wanting to see your left foot
looking at it
And feel how the stretch in that side is greater and the belly calm
soft, you go back to the center and we do the same on the other side, first you look at your left foot
Remember not to sink and not to fall on your shoulders
and then look a little bit further and look at your right foot
feeling a greater stretch in your right side
Breathing
You return to the center, put your feet together again
Separate your knees and Adho mukha virasana
Always remember to bring your buttocks towards your heels when sitting
very round the lower part of your spine and then little by little you move forward with your arms
to the front, take a deep breath in and open your chest
And when you exhale, forehead and nose on the mat
You get back on the mat, you help yourself with an inspiration and again the cat position, the same position as before
between hands, knees, that is now keeping the spine very straight you bring the right leg backwards
Pulling your heel as far as you can towards the wall at the back
pulling the heel all the time
As if your leg were the continuation of your spine
draw a straight line and leave the abdomen calm
All right, you bring your knee to the floor and we do the same thing
with the other one, stretch the left leg, be careful with the shoulders, don't sink into them
pull that heel Towards the wall you may have behind you and feel like the net
operation is moving all the time
Lower the leg
Okay, you're going to sit on your heels now
Remember to always keep your knees far enough apart from each other
to leave room for your baby
Once there try not to let the pelvis come forward I mean don't bend over, sit completely on your heels, if this will disturb your knees
sit on your buttocks normally and cross your legs
Once there, place your hands on your thighs and try to sit completely on your feet
so that the spine stretches without putting pressure on the lower back
When you are pregnant the shape of your spine generally changes
and as you go through the months of gestation, it tends to get shorter and create tensions there
So with this course we're going to learn how to stretch this whole area so that you don't have any discomfort
You're happy and your baby is happy, so leave your hands on your thighs
gently push the legs so that the spine stretches out and bring the shoulders back and down, do even a turn with the shoulders backwards and leave them in that position
Make sure that the head does not go in front of your spine but aligns with it
From this point on, let your legs release
Let the spine continue to actively stretch
towards the sky
May your gaze be calm and above all at all times carry the attention out of the baby, breathe for him
Feel it
Very good from here let's interlock our fingers together with the palms completely outward and direct the fingers forward so that the fingers, palms and wrists open wide
Once there, make sure that the shoulders do not go up to the ears, but down to the ears, and keep them in the same position
your elbows very straight and little by little stretch them towards the sky
Now is the moment when the buttocks want to move away from the heels
so insist that they keep going towards them
He stretches his arms skyward and breathes calmly
You lower your arms in front of you, change the crossing of your fingers and turn your hands again
and with the arms very stretched brings the attention to the buttocks which are on the heels, to the belly which is always very soft
And then little by little you stretch your arms towards the ceiling
If you fall you lower your arms, you don't need to wait for me, you would have your hands on your legs and you would leave them relaxed on the thighs, very important to keep in mind that you should not get tired in this period as little as possible, during your pregnancy you have to be working the body bringing attention to your baby, contacting him but without tension and without great effort
Well once you're here, help yourself with your hands and gently stand up
Always now with your feet apart, try to keep them parallel
This is very important so that the whole spine and especially the lumbar area is not loaded
With your hands on your waist, open the soles of your feet wide
distribute your weight on it and keep your legs very firm
Take the opportunity to stretch your spine as far as you can up to the sky
keep your head in line with it and a little bit at a time stretching the arms to do tadasana
Breathe calmly, allow the belly to be calm
soft and gentle, no tension, remember
Feel the breath clearly in your lungs feel how they widen in all their volume and allow that breath to calm you down and as a result your baby
All right continue with your feet apart if they have moved, correct the posture, they must always be parallel to each other from the toe
to the heel
Let them mark a perfectly straight line once again
Once again, we're going to work the joints so as you're with your arms very relaxed at the sides of your body
bring your head to your chest, try to make it just your head
Don't let the back go behind, keep all the time the body axis distributing it
completely on both soles of the feet
From there you gently pull your head to the right side
You carry it not too far back and you drop it on the left
We're going to do this three more times
You breathe in
Breathe out
Always accompanying the movement with your breath
And the last time, breathe in
Breathe in, going down your left side
Very good, drop your head back to your chest, take the opportunity to reposition your shoulders
and distribute all the weight of the body on the soles of the feet
You raise your head to look ahead and you look to your right side to make yourself more comfortable, maybe bring your hands to your waist
and if it doesn't bother your neck try turning it a little bit more
You go back to the center breathing in and then go to the other side breathing out
And the same thing if it doesn't bother anything, go a little bit further back
Notice that the legs don't stop doing their job
The belly is very loose and relaxed and that your breathing moves all the time
All right now we're going to leave the arms at the sides of the body we're going to make wide circles with them
with the shoulders back
Very big, we're going to do it six times
We've done three
Breathe out, breathe in, and that's when the shoulders go up
Breathing down
Stopping in the center
And we do the same But the opposite wind forward, you breathe in and that's when the shoulders go up and when you breathe out they go down
All right, you leave them relaxed again at the sides of the body and now extend your arms, make fists with your hands and turn your hands into fists
wrists to one side and to the other
what you do well the movement of your wrist feels all the time
You stop in the center and now stop work the musculature of the arms and hands so you can hold your baby well, separates your fingers tightly and then bring them together again
That's it, try to make a strong fist
That you feel that the forearm has strength and when releasing you also release it with force, you stretch the fingers, you open the palms of your hands wide
Very good and we go down
Okay now you interlock your fingers behind your back
like this we continue with your feet hip-width apart, and we're going to pull your arms backwards, remember like when we're sitting on our heels the buttocks can't go backwards because this would shorten your lumbar area and now it's very important that this whole area is stretched as much as possible, so direct the buttocks towards the heels
towards the floor and from there it's already when you start to pull your arms down
Bring your shoulders well back open your chest wide, breathe deeply
Very good little you slowly undo the shape of your hands and bring them back to your waist
This time you're going to move your feet a little bit further apart but let them still be hip-width apart
Once you're there, parallel to each other, distributing all the weight of your body on them
You bend your legs a little bit and we're going to rotate your hips
To the side, trying to make the biggest circle you can
Watch there, as your baby also moves with you
And above all it is very important that you don't stop breathing
that the breathing is not shy, not short But that it be wide, deep
And go in function of your movement, now we are going to do the same thing but somewhere else
Whenever you start a circle breathe in and when you are finishing it release the air
and so on
Notice how important is the movement of the pelvis
to prepare for your baby's stay and delivery
Good and you stop at the center
Let's put your feet together again, but not quite apart
Continue with them apart
Good, step firmly
with the left foot on the ground
Pushing it completely and distributing the weight on the whole sole of the foot
by the toes by the sides of the foot and by the heel
Once there, raise your right leg
If you have a wall nearby, in case you lose your balance, rest your hand quietly on it, on a piece of furniture
whatever you have at hand
And once I'm down you lift your right leg up
keeping your back, your spine very straight
You extend your leg and you make circles with the ankle to one side and to the other
You lower that leg and do the same with the other leg, you create a good base on the sole of your foot
right, distributing all the weight from the toes, sides of the foot, heel
Remember the gesture and tadasana push up, you bring your leg up, left leg and stretch it out
forward and twist from the ankle and to one side and to the other side in big circles
Very important the movements of joints, legs arms because at the time of pregnancy you tend to retain fluids and circulation let's continue with the feet parallel to each other and this time until we put the hands on the thighs flex your legs, in case you feel a little bit of load in your lower back or if your baby is already very heavy
flex your legs and if not, try to keep them straight
Okay, once you're there, you push your thighs back with your hands
and try as we've seen in previous postures that the sacrum in this case doesn't stick up towards the sky
Feel how the whole lumbar area, remember what we've seen before, stretches
that it's not short
Always stretched
Well Seen this you bring the trunk to the ground you bring the shoulders backwards, remember the previous postures
And don't forget to keep your legs and feet very firm
Feel how your zone dorsal, goes towards the chest, towards the sternum and feels the belly loose and your baby weighing into it
Very well you bend your legs a little bit more, put your hands on the floor and we stay a few moments
squatting down, on the tips of your toes, we're going to stretch the spine well and we're going to always bring your knees a little bit further back, to create more space in the abdomen in the belly
Little by little still carrying the sacrum down here you keep stretching the spine towards the sky
You keep pushing your chest to the maximum, as much as you can, take advantage of it
to take the breath there
To feel your belly fall and once more with the inhalation and with the exhalation make contact with your baby
Okay, put all the palms of your hands on the floor, put your knees on the floor as well
on the mat, insteps extended and place your hands on your thighs
Try not to have any discomfort in any part of your body
Remember that if your legs right now are more swollen than usual and you feel pain in your knees due to any injury, you should try not to feel any discomfort in any part of your body
take a blanket, brick whatever you have at hand, sit on it
and with your legs crossed you do the posture
With your hands on your thighs, push them towards the floor
stretch your spine from the lower part, respecting always the lumbar stretch and with this stretching observing how you respect also And how it generates a lot of space in all your front spine, okay we would call it back spine front spine, so you're going to have more space in your ribs
more space therefore in your lungs and your breathing is going to benefit, if you need to spread your knees a little bit further apart
That's it and above all keep your legs calm
and the spine stretching as far as possible towards the sky
That's it, now without stopping pushing with the hands
prepare your knee a little bit more, if you need it
stretch your spine forward as if you want to reach the wall in front of you remember, this time pulling the front spine a lot and from there little by little you go down, you support the forearms palms of the forearms hands on the floor and you stretch your spine there
And breathe
It generates more and more space in the belly
in the chest
And remember that your shoulders don't sink but they keep you out of your head all the time
All right, without losing this stretch in your spine
you're walking forward little by little
If you see that it is rounding a little bit, you separate the abdomen from the ground again
Stretch your front spine, which is the spine that goes from the pubis towards the throat
Breathe deeply and calmly
Very well you walk with your hands forward, very slowly
Let's keep sitting on our heels
You continue with your knees apart
Whatever you need, at no time notice that you have pressure in your lower belly
And as before, if you're already in a very advanced stage, then spread your knees a little bit further apart
Once you're there, stretch your spine from the bottom
You bring your left hand towards the right thigh and with the other arm bringing the shoulder far back
you round or round your waist
That is with an inspiration keep stretching your spine
Continue to feel the lumbar region stretching
that it doesn't shrink, because the buttocks have gone backwards and upwards
Always pelvis toward the floor toward the heels
Once there you stretch well
Take advantage of an inspiration and when breathing out without creating any tension in the throat and in the abdomen you're turning a little bit more
Back to the center stretch your spine again and change sides
Right hand to left leg and the other arm around your waist, stretching your spine well that's it, remember the lumbar area
Remember the calm belly
Stretch, breathe in, and when you breathe out, stretch a little bit more
That's it, feel at all times the movement of your lungs
Back to the center, good
Hands on your thighs
Stretch for the last time your spine grows as far as you can towards the sky
again connecting with your baby
All right, put your hands out in front of you
We are going to prepare for the final relaxation
It is very important to always especially when your belly is already much bigger, when you're in an advanced month of your gestation
that when you relax, you should do it with a height under your legs, it can be in a chair or in a blanket or several blankets if necessary, the important thing is that your pelvis and all the space that holds your baby the lumbar area is completely relaxed, without resting, so for this we are going to use this blanket in the case that the tummy would be bigger, as I told you we could have more blankets or even a chair
I place the upper calf, upper calf on top of it very slowly with the help of the arms without putting tension on the belly, you go lying on your back
Very good, raise your right leg and pull your heel forward
and leave your foot on the ground
You do the same with the other leg, you pull it forward
and leave the foot on the ground
Well and once there you carry the shoulders down and relax your arms completely
Your hands
If you prefer to be a little bit closer to your baby, you can place your hands on your belly
gently without pressure
And let the breath begin to become more and more soft
Drop out deeply the face, the eyes
He abandons deeply the mouth
Let your face sit be that of falling to the chest to relax
Abandon your hands deeply and every movement of your breath dedicate it again and again to your baby letting him too relax and contact you
Observe how your back expands, becoming wider on the floor, as if it wanted to embrace all the space in which you are
Feel your baby resting on your lumbar spine
soft sweet, relax
Abandon the pelvis, your hips
So that with each exhalation, they become softer and create more space
on that surface you are lying on
Abandon your legs, your thighs, your knees
As if you're emptying before all its contents loosening of more and more towards the ground
Release the calves, the heels sole of the foot and toes
And with the following deep exhalation allow your whole body to abandon itself on the ground
Movement You take a deep breath
You begin to feel again your hands, your fingers, your feet
with them the movement you need
Gently move your legs until your feet on the floor
Relax a little in that feeling of contact with your baby, of relaxation
of calm and of stopping
Gently turn on your right side
while your eyes remain closed
Try to keep your eyes
Remain still closed And with the help of your hands you help yourself to return
You cross your legs comfortably and with your hands at chest level I thank you for being there
For your practice
Have a nice day
a good day
Hari Aum Tat Sat
Audio:
Subtitules:
Vinyasa Yoga 1
Uttitha Trikonâsana or triangle pose
Practice of Hatha yoga according to Sivananda.
Therapeutic yoga - Lorena González
Hatha Yoga: strength and flexibility
Preparation of the sun salutation
Pelvis in motion
Class 1: Movement and body fluency
The lotus in you
Ashtanga Yoga Mysore