Скачать или смотреть Prenatal Yoga - Morning Sequence to Remove Soreness and Build Endurance

This is a great sequence even if you are in your third trimester and have begun to feel limited by your own mobility. I get it, even getting up from bed can be difficult.

These yoga poses are meant to help you to wake up your body in the morning or at any point in the day and to build strength and endurance in your legs as well as in your mind.

Because I am sleeping exclusively on my sides in the fetal position, I often feel soreness in the hips. Also sleeping in the fetal position can increase pain in the lower back due to tightening in your hip flexors. So, these yoga poses will help to get you stretched and to remove some of that tightness.

The breathing exercises (nadi shodhana or alternate nostril breathing) and endurance exercises are a chance for you to train yourself in presence and letting go. Try to let yourself be guided by your own experience. This will help you throughout the pregnancy and into the birth.

Make sure you flow with your own pace, moving with the rhythm of your own breath. Take breaks when you need them, coming into child's pose or lying down on your left side.

Before getting started with prenatal yoga, please check with your doctor to make sure that it is right for you.