Prenatal flow for women in their third trimester of pregnancy

This Yin-Yang session is for pregnant women in their third trimester. We start with deep belly breathing which enhances the circulation and gives your baby all the oxygen and attention it needs. We then warm up to release built-up tension in the hands, wrists, ankles, feet, spine and hips. These movements will release stiffness in the joints, enhance the blood circulation, create more space for your baby due to the stretches and bring more oxygen throughout your body and to your baby. We follow with a series of standing poses with or without the use of a chair, to strengthen and tone the legs, pelvic and back muscles. Kegel exercises are also part of this sequence. In the final part we do some Yin yoga which releases tension in all the areas of your legs, hips and spine. Finally we relax in Savasana. In both the Yin and Yang parts of the class you want to stay attuned with what you feel. If in any moment you feel pain, dizziness or nausea, take a moment to rest and breathe. If you have less time to practice, you can leave out certain parts/poses. Different options are given, so you can adapt them to your needs. This is a great practice to connect with and feel your baby, whilst at the same time taking care of yourself. Props you will need: chair, bolster, pillow, blanket, blocks and a belt.


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