Work that Bump!
This workout was designed by Shiva Rea, star of the video Prenatal Yoga, and is safe to do through all three trimesters. Hold each position for 5 to 8 breaths, breathing slowly through your nose.
Gets you in tune with your breathing.
Sit in a chair, and breathe deeply, focusing on each inhalation and exhalation. Be sure to sit up straight with shoulders back and hands resting on your belly.
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Simple Breath Extension
Allows you to deepen your breath while you begin to move.
A. Stand with feet hip-width apart, Inhale and raise arms to both sides until palms touch overhead.
B. Keeping palms together, exhale and lower arms until your hands rest in front of you in a "prayer" position. Repeat 8 times.
Modified Downward Dog
Stretches your back and hamstrings.
Stand with feet under hips and arms stretched out in front of you, holding on to the back of a sturdy chair. Slowly bring your torso down until your upper body is in a line from your head to your hips, parallel to the floor. With feet firmly on floor, extend hips slightly away from the chair to increase stretch.
Modified Side-Angle Pose
Stretches your hip area.
Turn chair so that you are standing beside it, then lift your right foot onto the seat, and bend your right knee. Place right elbow on knee, lifting left arm overhead toward the right side. The left side of your body should be in a line from your fingertips to your foot. Press your right elbow into your knee as you stretch your left arm overhead. After 5 to 8 breaths, switch sides.
Standing Shoulder Stretch
Stretches the muscles of your shoulders and chest.
Standing with feet hip-width apart, extend arms behind your back, interlacing hands as you press your shoulders back and open your chest. Be sure to keep your back tall.
Stretches your hamstring.
Turn to face chair, and put right heel on seat. Bend your body forward as far as you can comfortably go, reaching hands as far down your leg as you can. Be sure to keep your back flat. After 5 to 8 breaths, switch sides.
Modified Pigeon Pose
Stretches your hip and glute muscles.
Sit in chair, and place right foot over left knee so that your right shin is parallel to floor. With one hand on your knee and one hand on your ankle, lean forward as far as you can comfortably go while keeping your back flat. After 5 to 8 breaths, switch sides.