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Prenatal Yoga: Warrior 2

This mind-clearing pose, also called Virabhadrasana, requires focus as you concentrate on bending your front knee as deeply as possible. It can help open your groin and strengthen your legs. Leggings by Ingrid & Isabel Tank by Destination Maternity

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So now, finally for the third trimester, we're going to work on a pose to strengthen your legs and prepare you for child birth. Warrior II or Virabhadrasana II. So hands come to the hips, widen your feet. So when you take your arms out, your wrists should be right over top of your ankles. Bring your hands to your hips, turn your right toes to point forward and your left toes in. Inhale, reach your arms up and then exhale, bend your right knee so your right thigh is parallel to the floor. Look out over your right palm and breathe. Feel free to practice this for one minute, holding this for one minute above the length of the contraction to prepare you to deal with the discomfort and the pain that may come along with having a contraction. For now, we'll hold for one more wrap together. Focusing the mind, breathing, straighten your right leg, take your hands to your hips, turn your right toes in, left toes point forward. So we're gonna practice the other side together. Reach your arms up, bend your left knee. Again, your left thigh should be parallel to the mat. And then weight is even in both feet. Look out of your left palm and breathe. Strengthening your legs, opening your chest and focusing your mind on your breath, and when your mind wanders, bring it back to the breath. Bring your hands to your hips, straighten your left leg, heel, toe, your feet together. Bring your feet together, take your palms together at your heart and bow your head down, and gratitude to yourself for your efforts.