First Trimester Prenatal Yoga : Prenatal Yoga: Downward Dog Pose


So in this clip I’m going to be showing you
how to do Downward Facing Dog for women in their first trimester of pregnancy. You’ll
want to have your sticky mat ready. And go ahead and come onto your hands and your knees.
So the hands come directly underneath the shoulders, shoulder distance apart. Spread
the palms wide and make sure to push the first knuckle of your index finger and the web between
thumb into the floor or the mat. The knees are hip distance apart, directly underneath
the hips. Maybe an inch or two behind. From here, inhale, tilt the tail bone up towards
the ceiling. Curl your toes under, pressing into your palms, you’re going to lift your
hips allowing the belly to be soft as you draw the head and chest back towards your
thighs. You can keep your knees bent if it helps you keep a nice straight back. And over
time you can start to draw your heels towards the floor. If you find that you round in the
back or that you are holding in the belly, bend your knees so that you can tilt the tail
bone up towards the ceiling and draw your chest towards your thighs. While you’re in
Downward Dog continue to breathe fully from the belly all the way up to the tops of the
lungs. And draw your shoulder blades down your back so your neck is nice and long. And
from here start to straighten the knees or draw the heels towards the floor if it feels
right for you. To safely come out of the pose, you’re going to on the exhale, bend your knees,
look at your hands. And then go ahead and drop the knees down to the floor. If you’d
like you can come back up to seated, or you can sit back on the heels and just sit in
Hero’s pose and take a few breaths there. And that’s Downward Facing Dog or adho mukha
svanasana for women in their first trimester of pregnancy.

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