Promoting circulation

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Yoga class for pregnant women focused on promoting circulation.

Namaste

In today's video I'm going to propose you a series of asanas, in order to favor the circulation of our legs

Another of the symptoms, very common during pregnancy is the retention of liquids, especially in the legs

tiredness, even edema of the legs, that is to say, as small swelling

To promote the return circulation and make the legs feel a little lighter

we are going to propose a series of asana exercises, yoga exercises

We would start by separating our legs stretched and here we are simply going to move them to one side and to the other side with the help of the movement of our feet, thus feeling and carrying the attention towards the legs watching that circulation as it is

So we are activating them and we feel there how that is mobilizing, we can do feet in flex, feet in point and also helps us to activate this circulation

We can flex our torso a little bit, if we have enough flexibility

and we keep moving our feet, we do circles

Back straight, even though we're working leg, we try to keep our back straight

with a good alignment always

Another posture that comes to us very good we are going to do it with support, with help

If you have brick at home, brick if not, as always look for a blanket

folded, cushions, whatever you need

We would position ourselves with our knees we search in brick

We put in brick between our knees, we sit on it and keep our knees bent

We put behind one cushion, several pillows whatever you have at home, with bricks you can also put two bricks and then on top of them a couple of pillows to try always lean your hands on the floor and let them fall backwards your chest and your whole back

This posture is also very good for anxiety and here what is happening is that the legs are being compressed

And when we undo the posture; we incorporate ourselves with the help of our hands

we put ourselves in a quadrupedal position, we take out the brick and sit down

And again stretching our legs

And we can repeat this several times

Why in the previous position we compress the legs a little bit and therefore the circulation then when we stretch the legs, it releases and helps to stimulate the circulation

Other postures that we can do are lying on the floor, to lie down on the floor we go down slowly on the side and we lay down on our backs

Feet on the ground close to our buttocks, hands palms of the hands on the mat and here we're going to start by first lifting our left leg up

inhaling, foot in flex, exhaling

foot on tiptoe inhale, exhale

Inhale and exhale

By keeping the leg elevated, we favor the return circulation

and at the same time, we activate that leg and we go down we support the sole of the left foot

And now we do the same with the right leg inhale and exhale

And we go down stretching that leg

And the final position we're going to need a wall to make it I make it on the glass

Because what we are going to do is lie down and lift our legs up

And stay in that posture as long as we need to, because it will cause that the swelling in the legs will go down, favoring a passive return circulation and we will feel very comfortable

We can use A cushion to support our back on the floor; if it is too cold or simply the mat, to lie down on the floor, on the floor we are going to do it approaching our buttock as close as possible to the wall

And from here we would lie down on our side, support our elbow

we would lie down on our side and from there we lay on our backs

Adjust your cushion how you are comfortable

And here you can stay with the soles of your feet on the floor, on the wall forgive the soles of your feet

feet on the wall or stretching both legs

And simply like this here we are favoring this circulation

We can work with legs apart or with legs together, as we are comfortable, we can do this on the bed on the couch turning upside down torso on the base of the couch and the legs where our back would be supported

And this is going to be the best way to favor the return circulation

To leave the same we go out sideways, with the help of our hand we join in and we sit down

And this would be our proposal for to promote circulation in the legs

Namaste

Audio and subtitles

Audio:

  • English

Subtitules:

  • Spanish
  • English

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