Yoga class for pregnant women focused on relieving cramps.
Namaste In this session we will try to relieve the cramps
in the legs, another symptom that usually occurs in pregnant women
Let's make a proposal of asanas to try alleviate some of the discomfort that occurs
We would start by stretching our right leg sitting on the floor and bending our left knee, carrying the heel towards the right groin and from here we would do a semicircle ,resting our right hand on our right shin
Left hand from behind, inhaling we do a semicircle towards that leg
and exhaling, we go down, in this way we are activating legs and stretching at the same time our body, because are given in the legs but our whole back is going to be affected by that nervous alteration
We can do it with one leg upwards, supporting the sole of the foot
Try Grab our foot sole or if we don't reach the sole of our foot, our ankle or our shin
Trying to stretch that leg as much as possible, at the same time that we are activating this leg with this more intense flexion
We would change sides we stretch the left leg
We bring the right heel to our left groin left hand to the shin right hand from behind
And exhaling we come back, inhaling up
And exhaling we come back, we can do these exercises We grab that knee to activate that leg
and from there we want to try to grab our sole of the foot
either with both hands or the ankle
or our calf but now feeling that leg more active and this one also more compressed
We can also lift our sole of the foot and grab it as a if it were a baby and swinging that leg to one side and to the other to alleviate a little bit that possible those possible cramps
And we would do the same with the other leg
We can also in quadruped position make Left to the left side, that leg straight and our left arm up
that leg active that open torso And watch how our body feels
And we would change sides we would stretch right leg right arm up, look towards your arm
Take two or three breaths here
It's a way to bring the attention to the legs
And here we can do the balasana position
and we can do the balasana position by separating our knees wide apart, bringing our toes together, choosing our variation
Even with the help of a belt if you have one at home
and if not then a strip of cloth or a real belt, would be useful We would lie on our side We would lay down upside down and now with our belt we grab the sole of the foot
We start with the left leg and here we go inhaling and pushing that straight leg into our torso
Feeling how this part is activated
Shoulders relaxed on the ground
Back completely relaxed
And we could go down and go up always avoiding our tummy
Where we feel that extension is happening, that's where we have to work
And with the other leg look for a good grip on the sole of your foot and from elbows You can let go and go back up
Accompany it with your breathing and undo
This would be a proposal for asanas, stretches that you can practice when you feel cramps to try to relieve some of that discomfort in the legs
Namaste pull with your arms, shoulders stay flat on the floor
Audio:
Subtitules:
Sethu Bandhâsana or Bridge Building Posture
Restorative Hatha Yoga
Ying Yang Yoga
Class 3: Life: a continuous movement
Hatha: Open Your Heart With Back Spine Extensions
Yoga for sport: introduction
Vinyasa Yoga class for beginners - Lorena González
Morning routine
Class 4: Balancing the chakras
Class 1: Deepening our connection to the Earth and to each other