Pregnancy Exercises for Normal Delivery | 20mins Hip Opening Prenatal Yoga for Third Trimester

Hi mamas, welcome to the channel. This is Parthi. If you're in your third trimester and hoping to prepare your body for a natural vaginal delivery, this video is for you. In this session we'll be focusing on hip opening asanas and gentle movement that help in relaxing your pelvic floor muscles and creating more space for your baby to engage and help your body get ready for labor and delivery. All the stretches are safe for third trimester but it is always best to get a go-ahead from your doctor before you start anything new. I might be looking pregnant but I'm just wearing a prosthetic belly for demonstration purposes. You might also need a thick blanket or a cushion if you have sensitive knees and maybe grab a chair and a couple of yoga blocks for a couple of asanas. Once you're ready, let's hop onto the mat and get rolling. We'll be starting with 90-90 stretch to start getting some mobility in our hips. So let's bring both the hands behind the hips, bring both the feet in front, keeping the feet more than hip distance apart and we'll just drop the knees to the right side, come back to center, go to the other side. So let's go right to left, slowly feeling that movement in the hip joint as we go side to side. Inhale at the center, exhale go to the right, inhale center, exhale go to the left. So let's do a few more of these. Last time let's go towards the right side and we'll take the right hand behind the right hip and we'll just push into both the knees and shins and raise the hips up to come into a side stretch, getting a nice stretch along the left hip flexor for three, two, one and come down. From here we'll maintain the 90-90 angle at the knees and we'll just bring the hands in front of the right shin, coming into a gentle forward fold, getting a stretch in the outside of the right thigh and hip for three, trying to keep the spine long, two, one and come back. So let's go to the other side, going to the left, bringing the left hand behind the left hip and push into both the knees, lifting the right hip up, getting a stretch along the right side of the body for three, two, one and slowly come down. Stay in the 90-90 stretch, bring the hands in front of the left shin, gently folding forward from the hips, getting a stretch in the outside of the left hip and thigh, staying here for three deep breaths and relax. From here let's come into a tabletop position and you can grab your blanket or cushion and bring your knees on top just for some extra padding if you have sensitive knees. Let's come into a tabletop position, hands under the shoulders, knees below the hips, looking forward. As you inhale, we are going to lift the tailbone up, lengthening the spine, looking up. Exhale, tuck the tailbone in, pushing the spine away from the mat, bringing chin to chest. So inhale, extend, exhale down. Here try to really focus on your lower back, feeling that movement in your sacrum as you go from cat to cow and just getting that nice pelvic tilt and opening in the pelvis as you do this. So inhale, extend, lifting the tailbone up, exhale round, tucking the tailbone in. A couple of more times, inhale up, exhale in, inhale up, exhale in and come to center. Now from here we are going to take both the feet out, keeping the knee slightly in and we are going to take a deep breath in at the center and as we exhale, push the hips back towards the feet. Again, inhale forward, exhale, push the hips back, feeling that opening in your pelvic floor muscles as your sit bones come further apart, trying to relax the pelvic floor muscle here. So again, inhale forward, exhale back, inhale forward, exhale back. So take your time with this, really trying to create space in the pelvic floor muscles. Last one, inhale forward, exhale, push back for three, two, one and come back and relax. Now from here I'm going to extend my right leg out towards the right side, keeping the right foot in line with the left knee and we'll do some single leg adductor rocks. So we are going to inhale at the center, exhale, again pushing the hips back, getting a stretch in the inside of the right thigh this time, inhale forward, exhale back, inhale forward, exhale back, two more, inhale forward, exhale back. Last one, staying for three, two, one and relax. Now from here we are going to step the right foot forward on the outside of the right hand, coming into a low lunge or a lizard pose and you can use your yoga blocks if you need to here, if going down is not feeling comfortable and we are just going to gently press the hips forward, feeling a stretch in front of the left hip flexor. If you're down this is how it'll look, staying here and again push the hips back. So we'll do this two more times, inhale, exhale, push the hips forward, feeling the stretch, the left hip flexor, maybe the right inner thigh, last time inhale back, exhale forward and relax. So last one on this side, we are going to turn to the left and come up on our left knee and we'll be getting into side lunges. So bring the right ankle below the right knee and we're just going to go sideways, go sideways and come back, three more, keep breathing. So trying to create space in all the directions in our pelvis, last one and come back, great. So let's bring the right knee back in, coming back to a table top, repeating the entire set on the other side. So let's take the left leg to the left side, inhale at the front, exhale drop back, inhale forward, exhale back. Feel free to take the right knee slightly out if it's coming or compressing your belly, inhale forward, exhale back, inhale forward, exhale back, last one, inhale forward, exhale back, for three, two, one and come back. Let's step the left foot forward on the outside of the left hand, inhale and exhale, press the hips forward, coming into your lizard pose, bringing your yoga blocks in if you need to. Again, inhale back, exhale forward, last time, inhale back, exhale forward, for three, two, one and relax. Again, we are going to just take the left leg to the left side, coming into a side lunge and we are just going to go towards the left side, go to the left, three more, focusing on really lengthening and creating space and letting go of the muscles in the pelvic region, great. Now from here, we'll be getting up for a couple of standing stretches. From here, let's get close to our chair and we'll be doing chair supported downward dog from here. So bring the feet more than hip distance wide in front of the chair, grab the back of the chair with both the hands, take a deep breath in, lengthening the spine, exhale, start walking back, coming into your downward facing dog. You can have a gentle bend in the knees initially, just focusing on gently pressing the chest closer to the mat, creating length in the entire spine. So let's stay here for three, two, one and slowly walk back in. Let's do this once more, inhale lengthen the spine, exhale, fold forward, maintaining enough space between the thighs, so your belly is not getting compressed and then you can just push the hips side to side, straightening one leg at a time, to start opening the hamstrings and finally straighten both the legs. Staying here for three, two, one and slowly walk back in. Great, from here, let's come to the center of the mat and we'll be getting into some hip circles. So again bring the feet more than hip distance wide and we'll just start rotating the hips in clockwise direction, going for five, four, three, two and one and let's reverse for five, four, three, two, one and come back to center. Great, now from here, let's again come to the bottom of the mat and we'll start bending the knees and come into a full squat or malasana. Now here you have a few options, if you're not comfortable in malasana like this, you can take the support of a wall and maybe a couple of yoga blocks and do a supported malasana or you can just rock side to side, if that feels okay or you can join me for duck walks. So we are going to do a couple of rounds of duck walks from bottom of the mat to the top of the mat. So let's bring both the hands in front, keeping knees out and we are just going to start walking forward, keeping the knees out, bringing one knee in at a time. Take your time, doing this slowly as you breathe and let's walk back to come to the top of the mat again. So feel free to take a break whenever it gets too much or we can do one more round. So let's just go back last time, very good and then you can come to the middle of the mat and sit back and relax, bringing the feet together in front in butterfly pose. So let's just grab the feet with both the hands and start pulsing the knees up and down, relaxing the thighs, groin area. From here we are just going to do some sufi rolls. So start rotating the torso in clockwise direction, making big circles, gently rocking around the pelvis, last one in this direction and then let's reverse and come back to center and relax. Let's bring both the feet in, coming back into our easy cross-legged sitting position and we'll just finish with some deep abdominal breathing. So let's bring both the hands to our belly, relaxing our shoulders, relaxing the face, relaxing the jaw, gently closing the eyes and let's take a deep breath in through the nose and slowly exhale out through the mouth. Again inhale through the nose, exhale through the mouth, inhale, exhale, inhale, exhale, inhale, exhale. Let's repeat these affirmations quietly to ourselves. My body knows how to give birth. I'm strong and capable. I let go of fear and welcome my baby with love. We'll finish with an Om chant. Inhale. Slowly bring the hands together and let's start shrubbing the palms to create heat in the palms. Gently bring the palms over the eyelids, feeling the healing heat of the palms through the eyelids. Slowly bring the hands down and open your eyes. So mama, I hope you enjoyed this practice and you can incorporate it in your daily routine in the third trimester to prepare for a positive labor and birthing experience. Do check out my birth ready program in which I go through everything that you need to know to have a positive and empowered birthing experience and also know how your partner can support you in this journey. I'll see you with something new soon. Till then take care, keep practicing and bye-bye.