Prenatal Yoga with Tessa 🧘‍♀️Gentle Grounding Yoga for Third Trimester Mamas🤱, Beginners Yoga

unlock a deeper connection with our community through our patreon gain exclusive access to behindth scenes content aini halls and patreon exclusive massage videos join our patreon or download our app to embark on a path of tranquility and self-discovery your journey awaits [Music] Namaste hi thank you for joining me today we're going to be doing yoga for grounding and this is for women in their third Master pregnancy um I did want to mention a few things so with these squats that we're going to be doing if you're 30 weeks and your breach um you definitely don't want to do deep squats um other than that this is a really safe sequence for anyone in their third trimester and a few things that you will need I have a pillow that I'm using and also a folded up towel so go ahead and grab what you need and let's get started if you don't have time to watch this video right now go ahead and save for later and just do this whenever you get a chance okay so we are going to start in widel legged child's pose so um we're at the point in our pregnancy we're focusing on just creating plenty of space for the belly um so most of the poses we're going to do are just kind of a wider stance and position than you might be used to so big toes um close together knees nice and wide apart and you can go ahead and just let your head rest on the mat and if you're feeling um a little too crowded in your in your belly um you can actually just put this pillow right here and it can feel really nice create a little more space um I actually have a Yogo bolster at home that I use that I really like so go ahead and find whatever position feels comfortable and this is probably the most grounding yoga pose that I know it's one of my favorites when I'm feeling stressed or overwhelmed or scattered and go ahead and just let those hips sink down towards the heels and really feel your head connect towards the Earth and just start to be more aware of your breath and breathing in and out through the nose and just start to do a brief mental scan see where you might be holding tension in your back or your shoulders and really Just Surrender that tension towards the floor and really allowing those hips to sink down paying attention from right to left one hip might feel a little more lifted go ahead and walk your hands forward feeling that length in the spine and spread your fingers wide and just um go ahead and tuck your chin in keeping the cervical spine nice and long [Music] and take about three more breaths here really sinking in letting your hip sink down letting your spine [Music] lengthen coming into tabletop position go ahead head and stack your hips over your knees and your shoulders over your wrists and this is a really um healthy position to practice proper core engagement so there's so much weight here that we're getting used to um what tends to happen is there's a lot of pressure on our hips and low spine so to compensate really um engaging the core in a healthy way is really important so go ahead and in this position you're not trying to round your spine you're just doing a pelvic tilt so it's a more subtle movement so just pressing the tailbone in and forward and drawing the abdomen towards your spine and this might look really simple but this is one of the safest most effective ways that you can strengthen your core in the third trimester of pregnancy and go ahead and just tuck your chin in keeping the cervical spine long forming a straight line from your tailbone all the way through the crown of your head and I'd like you to really press through your palms feeling the arms engage feeling the core engage and go ahead and relax going to do this three times and I'd like you to go ahead and once again tilt your pelvis and draw your pelvic floor in at the same time [Music] so all those important muscles are engaged and strong tuck your chin in and release there's also a lot of pressure that's being put on our pelvic floor right now so it's really important to keep the pelvic floor nice and strong to have a healthy pregnancy and prepare for a delivery a hopefully easy delivery not easy but somewhat easy I would like to say that again so it's really important to strengthen the pelvic floor in the third trimester of pregnancy there's a lot of weight that's being put on the pelvic floor muscles um and this is just one of the best ways let's go ahead and do this one or two more times so neutral position into that pelvic tilt and draw your pelvic floor muscles in squeeze as much as you [Music] can and release and let's do that one more time go ahead and tilt your pelvis flatten that low back and draw your pelvic floor in and hold this for a little bit longer squeeze and release go ahead and like I was saying we're going to do a wider stance for most poses go ahead and bring your feet and your hands out so you're wider than shoulder and hip distance and go ahead and press right up into dog pose downward dog because there's so much weight in our abdomen we tend to lose length in our spine and this is one of the best poses for just restoring that [Music] length and it's really safe for your baby as well your stomach press the thighs back letting the heels sink down allowing that chest to open the spine lengthens not so much trying to control your breath just letting it anchor you into the [Music] present about five more breaths here letting the heels sink down feeling that spine lengthen [Music] nice and slow go ahead and walk your feet forward into a full forward fold nice wide feet very stable position half forward fold go ahead and look up long spine you can grab hold of your calves or your ankles and full forward fold here and let's take about five breaths really anchoring through our feet lifting through the thighs lengthen through that spine even [Music] here and pressing through the feet go ahead and bring the arms overhead feel that length in the spine tucking the tailbone in coming right into chair pose go ahead and hinge at the hips sinking your hips down not allowing the knees to move past the toes drawing the shoulder blades [Music] in feeling that heat build feeling really anchored through our feet and full forward go ahead and wrap your hands around maybe a little bit deeper this time third trimester is not a time to push yourself too hard so just be gentle with yourself in your practice and press through your feet go ahead and bring the arms overhead long spine tucking the tailbone in and one more chair pose go ahead and sink those hips down feeling rooted through the feet feeling solid in our legs drawing the shoulder blades in and full forward fold last one and then grab hold of your ankles your calves relax those shoulders away from the ears [Music] and pressing through the feet let and come on up and I'm going to go ahead and face forward so let's just take a little break if you want to grab a drink of water so sometimes what happens um in the third trimester is the baby can start to press on different parts of the pelvic floor or the uterus in a way that throws us off back balance and so practicing um really stable strengthening standing poses is one of the best things you can do for restoring that balance this is a really simple pose but it's actually my favorite for um just creating and restoring that balance so feet nice and wide apart and you want to angle your your feet out not quite 45° and is called goddess pose so go ahead and start with a nice straight straight legs long spine so the key here is anytime that we Bend forward we're going to feel that weight pull us forward so really practice on that core engagement rolling the shoulders back keeping the spine long as we hinge our hips so coming into our first Godus go ahead and bend those knees and rooting down through the tripods of the feet below the big toe below the little toe and center of the heel rooting down feeling that strength travel up into the hips and the pelvic floor draw the pelvic floor in and lengthen your spine as you draw the shoulder blades in holding for about three more breaths feeling really anchored through our feet and come on up you should be starting to feel it in your thighs as well and go ahead and bend your knees one more more time so same thing starting through the feet rooting down feeling strength in our legs drawing the pelvic floor in as we draw the shoulder blades in if you're feeling your legs burn that's a good sign and come on up and we're going to do that one more time so just taking a breath if you're feeling a little out of breath that's totally normal in the third trimester um the diaphragm is getting kind of pressed on right now so totally normal go ahead and root down through your feet bending those knees feeling really anchored through our feet strong thighs drawing the pelvis floor in the pelvic floor in long spine holding for a little bit longer [Music] and come on up go ahead and step your feet about hip distance apart any time that I'm feeling scattered or ungrounded I usually need to like find my Center more and I find that core work is really helpful but practicing core work is a lot different in your third trimester so this is a great balancing um pose and it's it's also really good for the core so tadasana with wide legs rooting down through the feet strong thighs go ahead and tuck your tailbone in as you draw your belly in towards your spine long spine here go ahead and roll your shoulders back and just changing your posture can really affect how you feel make you feel a lot better and go ahead and relax so what we're going to do is we're going to roll up onto the balls of our feet and to do this successfully to keep your balance you really need to engage your lower abdominals so you can bring your hands onto your hips if you'd like and go ahead and just play around nice and slow so tucking the tailbone in engaging that lower abdomen and go ahead and just roll up onto the balls of your feet hold it and release and we're going to do this about six times holding at the Top If you want a little bit more go ahead and draw that pelvic floor in as you reach the top pause for a couple of seconds squeeze and tucking the tailbone in if you're struggling with balance sometimes the low back can overarch throwing our balance off about two [Music] more and last one let's go ahead and hold for 5 seconds holding at the top drawing the tailbone in drawing the abdomen in and release and coming right into bakas so this is the position that you need to be careful of if you're 30 weeks in breach I will go ahead and skip it otherwise let's go ahead and move forward feet are a little bit wider than hip distance apart and slightly angled moving into bakasana so just nice and slow working our way down and go ahead and let your hips sink down you can bring your hands onto the floor to start and if balance feels solid you can bring your elbows on top of your knees or slightly inside of your [Music] thighs and let's go ahead and just take a few breaths here really allowing our hips to sink down allowing our heels to sink down long spine here feeling our energy really root down through our feet as our spine lengthens and as gracefully as possible go ahead and come into a seated position and go ahead and grab your pillow or your whatever prop you're using to sit on coming into butterfly go ahead and just bring the soles of your feet together and rock back and forth Just rooting down through a sit bones this is another great position for restoring balance to the hips and the pelvic area so go ahead and just lengthen that spine through that spine and rooting down through your sit bones go ahead and start to just hinge your hips bringing yourself forward a little bit and just start to notice if you're holding in your right or left hip and really just let go of that tension getting focused on our [Music] breath relax your abdomen your shoulders allowing your spine to lengthen holding for about 20 more seconds just giving ourselves plenty of time to really explore the position it's never about forcing anything to open just allowing those hips to open their own pace this is a great way to prepare for delivery if you're closer to your due date and coming out can just bring the knees up and coming into bridge pose make sure your props handy and go ahead and separate your feet a little wider than hip distance you can just lay back generally spending um extended periods of time on your back is not healthy in your third trimester but little little pockets of time is usually pretty safe and this is probably the best position for exploring healthy core engagement if you're struggling to make the [Music] connection so go ahead and in this position sinking down through rooting down through your feet go ahead and just tilt that pelvis drawing that tailbone in drawing those lower abdominals in and hold it and keeping that healthy core engagement go ahead and press through your feet coming into bridge pose You Can Leave Your Hands by your hips you can bring your arms overhead whoever feels the best just allowing your front body to open rooting down through your feet tucking the tailbone in go ahead and lower relax and one more time go ahead and tilt your pelvis engage your core press through your feet especially when you're in Bridge practicing that pelvic tilt here and release and this is a modified shabas so go ahead and grab your pillow or your blanket and you can just bring it in between your legs and you can grab your other prop if you have it and go ahead and just gently roll to your side you can just rest your head on your prop and just find whatever arm position is comfortable and nothing fancy here so go ahead and close your eyes just wrapping up our practice just letting go of any lingering tension allowing your face to soften allowing the jaw to soften let your tongue rest in the lower part of your mouth feeling space in your mouth just enjoying the Simplicity of this moment feeling cared for through your [Music] practice just letting go [Music] of thinking about the past or future which can get more challenging as we enter our third trimester just letting the breath your breath anchor you back to the present [Music] moment feel free to lay here as long as you need to that is it for practice today it's been a pleasure practicing with [Music] you if you enjoyed today's video you should check out our app yoga plus there's some great content on there and I look forward to seeing you there welcome to yoga plus courses available from pupil to Yogi sort by yoga Fitness and instructors create your own routines access the pose Library yoga plus by psych truth available on Google Play and the App Store join us for 14 and 30-day programs hourong classes and much more on our yoga app yoga plus by psyche truuth it's free to download and features a variety of Wellness content including yoga Fitness Pilates guided meditations and interviews with dozens of Wellness experts