With simple exercises in this session we are going to work on the awareness and mobility of the hips. Little by little we will work with exercises and asanas the space in them so that you can feel more agile and of course prepare for delivery.
Hello let's start with today's series that I have prepared for you and your baby
I hope you enjoy it, let's start as we usually do in every beginning
of the session, make sure your legs are well crossed you have a very good base with them
and that with your hands you help your buttocks to go sideways and backwards so that you are more comfortable seated
If you prefer you can sit on a blanket or a brick so that the pelvis is a little bit more comfortable
higher so you can feel more comfortable, place your hands on your knees, leave your arms calm and roll your shoulders backwards to lower your pelvis
and stay in that position, bring your head in line with your spine and you can close your eyes if you feel more comfortable
Remember to always create an attitude in the posture of a certain activity
of attention, of awareness to your whole body and at the same time with your baby
To do so, pronounce your breath feel it perfectly both when breathing in and when breathing out
And feel how all that space, that calmness is coming to your little one
Again and again, breathe in and out
all the time
Slowly open your eyes, start as usual from the ground
go up your gaze until you finally do it looking in front of you
Okay, continue with your back straight, keep your shoulders in a good position at all times
And from there bring your hands in front of you on the floor
Start by resting your fingertips in front of you and walk your fingers in small steps in front of you
trying to keep your back as straight as possible
If your belly is already too big and collides too much with your feet in the flexion, back off
and always create space for your baby
If not go forward, as long as you don't put tension on your belly
We can stay in a middle way and then just stretch the spine a little bit more from there
Bring your shoulders back and keep the opening in your chest
in the clavicles
Take a deep breath
Take advantage of each breath to stretch your spine more
Each exhalation to release the hips more, groins towards the floor
Slowly, unhurriedly observe the whole body and sensations with your baby
In the same way that you were going forward now step by step you do it also to straighten up
your back, okay and from here we're going to lie on the sword
Well for the moment leave the legs always bent as we have discussed
at other times with the feet separated the width of the hips, to keep all the space in the belly
to respect your baby's space
And for the sacrolumbar area to relax
place your hands on your belly
Let the breath move while you are carrying the If you feel comfortable you can stretch your left leg
If this is going to mean that there is tension in your lower back then flex it
and stay as you were at the beginning
With the help of both hands and holding the leg underneath, you separate your elbows and bring it further out
Noticing the movement of that hip feeling how that area relaxes and breathing again and again
Take advantage of the fact that with each exhalation the belly may loosen more and more, more and more towards the lumbar spine
All right, you let go of that leg and we'll do the same thing
with the opposite one
You hold with both hands and direct it to one side
you bring it closer to you, but that doesn't mean that you are going to put tension on it on the shoulders on the neck and in the throat
Always the shoulders very low, remember this the neck very long and in this case the hip turns to the left
more and more relaxed to feel the flexion
Breathing deeply
All right, now you put this leg on the floor, that's it
Let the breathing be normal, feel your back perfectly supported on the mat
and now we are going to do the same posture as before but this time with both legs At the same time hold with each hand the corresponding leg from underneath
with the help of the arms and direct your legs sideways outward, until your elbows rest on the ground
All right, don't put tension in the abdomen, in the belly, let it relax
Let your lower back relax also
Your arms are doing the strength not the shoulders, the shoulders remember that always far away from you, from your head
The legs completely relaxed and the breath deeply connecting over and over again with your whole body, with the sensations with your baby
Let the hips slowly release more towards the floor
without fear there will come a time when you can't do it anymore, there you stop, don't force
Good, taking advantage of an inspiration, bring your knees together a little more, always leaving them separated by the width of your hips
Now with both at the same time you make circles with them in the air, in such a way that your whole lumbar area is massaged, relaxed and released
Conscious all the time on you in your baby and in the movement at the same time as the breathing you stop in the center and now you do the same on the other side
If you can make the circles a little bit bigger, the better, so you cover more of your lower back
All right, you stop in the center, put your feet on the floor
Now we're going to need a belt
A belt which will be passed through the buckle in this way as we have seen in other series, in other sessions and you place it right at the right heel
You take the belt as if they were two handles and stretch your leg completely
right as the previous posture in which you flexed your leg sideways
You can stretch the lower leg, and if there is any discomfort you can with Remember that you have to work but without creating any tension
That's it, direct the right heel towards the sky
With the strength of the arms that you bring them sideways and downward you stretch in your spine towards the bottom
The belly and throat are completely relaxed
breathes again and again deeply
Slowly lowering your leg, you support your foot on the ground and do the same with the other one
Always put the belt at the height of your heel and put it in the same way
and slowly stretch your leg
Point your heel towards the sky, try to move it away from you
so that it stretches your whole back leg
And remember to keep your attention on the leg you're working on
in your arms that are erect and in the deep calm in the belly and in your throat
Normally the head tends to go backwards, putting tension on the cervicals
So be aware of this area, this point, to stretch it over and over again, bringing the chin towards the chest
expand your chest well and bring your breath over and over again
All right, let's put the belt to the side where it won't get in the way
you continue with your legs bent, hip width apart
Always keep your feet parallel to each other
We walk a little bit more, with the feet towards the buttocks
as long as it doesn't bother your knee flexion, rest your hands on the floor
and go forward with one step and with the other one with them forward and from there with a lot of firmness in the feet, pushes the ground with all the plant little by little raise your hips
All the action is in the legs and feet
The shoulders are relaxed
The buttocks are soft
and the belly of course is calm
Check that there is no tension slowly round your back like when you were doing the cat, remember
Vertebra by vertebra, lean your whole back on the floor as if you were doing the cat
Again support and push with the feet downwards hands facing the ground and gradually lifts her hips up towards the ground If your shoulders are still close to your head take another step and take another step again shoulders and arms towards the feet
Belly calm buttocks soft and again vertebrae to vertebrae
you're resting your whole back on the floor
That's it
It's like your spine is a whip, like it's in slow motion
it's stretching towards the wall in front of you, until finally the last thing that is going to stretch is the lumbar area
from the sacrum towards the coccyx
We have to clear that area a lot, we have to stretch very well, and then we repeat again
Taking advantage of a and breathing all the time and your baby
Round vertebra by vertebra
until the entire spine rests on the mat
Very good and again a few more times at your pace
Well, next time you leave your buttocks on the floor
bring your legs bent towards you, spread your elbows apart, let your hips release, let your groin relax
and breathe calmly
That's it, bring your knees together, put your feet back on the mat
Lift your right leg up with your left hand, hold your heel, and with your right hand, your leg underneath, on the inside
you do this gesture, on the inside, you hold that's it, to be able to access to turn the thigh outwards, this way what you're going to get when you turn the thigh outwards is that hip is also going to rotate, the groin is going to come in more and you're going to have a lot more space throughout your spine
So we can leave the leg as it was, the other leg, the left leg or you can stretch it as well, depending on how you're more comfortable
That's it, little by little with the strength of your arms, lowering your shoulders, bring the leg towards you as far as you can
that it gives you, without forcing but that way I understand that it's really working the hip movement
Feel the baby quietly, calmly
Breathe and slowly put this foot on the floor and do the same with the other leg
Hold the baby by the heel like this and remember, the left hand is now the one that goes in, go around the thigh and bring it outwards
with the strength of the arms, the shoulders calm, the throat and especially the belly
Your baby in calm, bring the leg a little bit closer to you always when you release the air
take a deep breath
Very good
you leave this leg on the floor for a few seconds, stretch them out on the mat
See that you are straight with your feet apart the width of the mat
of your hips, keep your legs firm and your arms relaxed
Let the baby rest on your lumbar spine, let the belly be very loose
And bring the attention back to the ribs, that movement
Okay, you bend your legs You gently turn to the right side and with the help of your hands, you stand up
We're going to get into the cat position again, we're going to put our knees as before
separate the width of the hips just below your hip, the knee and just the wrist below your shoulder
All right, so once you're there little by little you're rounding your back and you do some how many movements in this posture
Release the air well when the back is rounded and release your head
Breathe in and sink your spine now opening your chest wide and so on a few more times, at your own pace
Always keeping in mind your breathing
Observing everything very well, at all times how your baby moves also inside you, bringing the attention to him
And letting your body to relax him
you go forward with your palms in front of you, make a very good base with the palms of your hands, spread two fingers wide apart
Toes inward and little by little you separate your knees from the floor adho mukha virasana
Flex your legs
Keep keeping your arms very stretched
and heels climbing towards the sky
Let your head go deep and from here adho mukha virasana, separating the knees from each other
Put your hands in front of you, breathe in and stretch the spine well, and when you breathe out let's go to the front
Breathe deeply and calmly
Relax your legs feet and the hips deeply loose toward the heels
Release your head and relax the brain, breathe
Breathing in, come back slowly, walk with your hands
and sit up ok, let's continue sitting on your heels
Knees apart big toes together, hands on the thighs creating a lot of space in the lower part of your spine stretch it towards the sky
Bring the shoulders down and back
Breathe in and as you exhale, turn to your right side, left hand on your opposite thigh, the other arm around your waist behind you
twist, stretch, return to center and change sides
Stretch on inspiration and as you exhale you rotate
Okay, we do it a little bit more dynamic, left hand to the right thigh, the other arm behind
Breathe in, breathe out
Back to the center and change and one more time
Last time and back to the center, hands on knees
And for the next posture, we're going to need a blanket or two, depending on how comfortable you are
For this the blankets that you are going to place have to be more or less in this size so that their height is large
so that we can fold the blanket again lengthwise so that the height is increased
I'm going to put it right behind me and I'm going to put the heels rather towards the ends of the blanket
We put the blanket to facilitate the posture, the orthodox posture is with the heels on the floor
But to make it more comfortable and to have easier access to the groin
so we raise the height, we put one, two, whatever it takes for you to feel stable above all
That's it, once we're there we're going to put one arm and one arm
on the inside of your knees, palms of your hands together
and direct them towards your chest
Try not to point them to the front out of line with your knees, you bring them towards you, as if your wrists were going to touch your sternum
This way what you're going to feel is that your elbows are going to push your legs, your knees and your hips are going to open wider
We're interested in opening up this whole area for this moment, your moment and for your birth
That is keep the pelvis calm, the hips passive and the spine completely stretched, breathe calmly
You can close your eyes if you feel more comfortable and keep your balance correctly
Bring awareness to your hands, which are pushing each other
Feel how doing this generates more space in your chest
If you are not quite sure you feel it, bring your hands forward out of the Line of your knee
and feel at the level of the chest
If it has closed, if it opens wider
Now to check, bring the wrists, the hands towards the chest and see the difference between one posture and the other
Relax the pelvis, relax the belly and breathe deeply
If you feel that the posture loads on your lower back, take advantage of an inspiration to stretch the spine more
That's trying to make this yoga posture weightless
You can't leave the weight either on your joints or on your baby
So try to maintain some activity without getting tired
Stretch your spine well
Breathe
You rest your hands on the ground support the knees and the instep to relax the feet
Feel now the stretching of the whole foot, before they were in flexion
now you stretch them feeling calmness in all that instep area, front ankle even the front calf towards the knee
It's very important that you give mobility to your feet as you move forward in your gestation month tend to become duller to feel more tired and lose mobility, so try everyday practice yoga and do specific exercises for them, this way you will feel lighter
separate your feet a little bit more
That's right, and you stretch your spine well, take your weight forward a little bit at a time
you hold it there for a few moments feeling more flexion in the foot
You support the knees, extend the instep and again let them relax there
Again your hands in front of you
Toes in, this time you can do it with your feet a little bit closer together, knees too if your tummy allows it
And with your hands in front of you, be sure and above all create a good base, close your balance, that's the most important thing
And once you are safe there, you bring the awareness to your toes
trying to stand more and more on your tiptoes and trying to stretch your spine more and more
While you do it breathe, feel your whole body
All right, you put your hands on the floor again
You rest your knees, extend your instep
and again go to balasana to stretch them
Feel your body, feel the baby and remember that you can bring your hands forward towards the baby
and feel how the air is calming it down
Leaving the sacrum towards the heels, he takes a deep breath
and see if the shoulders have gone forward, bring them back
When the breath begins to become more timid then bring the attention back to it
Relax your back, lower back stretching
toward the ground
Stretch your spine toward the sky
You put your hands down, open your eyes, that's it, and let's go
preparing the final relaxation, remember you can put as high as you need to under your legs for you to be comfortable from a blanket to a chair the important thing is that your lower back rests on the floor that your pelvis is loose so that your baby is also very relaxed during savasana
And that you can rest deeply the final relaxation
And let's stretch your right leg, pulling your heel to the front
Stretch your left leg also
That's it, if your buttocks don't rest evenly on the floor with the help of your hands grab them, make sure you're straight
and turn the shoulder and the upper arm outwards
And you bring them down, that's if it feels like this, like this
you have more space in the whole area of the clavicles
armpits, chest, sternum
And with this physical space that you have created you let the whole body surrender deeply to relaxation
A couple of deep breaths
When you let the air out, relax your belly more
make sure that the cervical vertebrae are stretched and that the whole body is released deep to the ground
Feel the muscles of the face the skin of your face falling towards the ears and towards the chest
Rest with your tongue bringing it to the floor of your mouth
slightly retracted towards the throat
You will be able to see that the lips detach and the jaw relaxes
Your brain in relax, your eyes closed
Your tongue
Abandon your whole back on the ground
Abandon the whole pelvis on the ground
Feel the hips with more space, more relaxed
Deeply release the shoulders arms hands
Deeply abandons the armpits the sides of your chest and the front of your chest
Relax the belly contact one more time with your baby
Always, if it moves and also if it rests
Offer him all your relax and your breath
Abandon your legs
Leaves calves, ankles
With each exhalation let them release more and more, deeply
With the next deep breath out, let go of your whole body at the same time on the ground
Relax
Observe also if your baby needs to move, if it does
That's it and little by little you're going to turn around, turn on your right side
stay for a few moments enjoying the turn
And with the help of the hands little by little you incorporate you sit with your legs crossed and with your hands at the level of your chest
Namaste
I hope you enjoyed today
Have a nice day Hari Om
All right you put your hands in front of you and bend your feet again but this time resting your hands on the floor you get into the previous balasana posture
Audio:
Subtitules:
Open diaphragm 1
Morning routine
Vrksâsana or tree posture
Emotional openness
Yoga Pranayama
Restorative Hatha Yoga
Sun salutation
Ying Yang Yoga
Hatha Yoga for wellbeing
Purvottanâsana or upward plank