Postpartum Yoga Week 2



hey guys record here thank you so much for checking out so this is a week two of postpartum yoga so welcome you haven't checked out there are lots of prenatal yoga classes here still pregnant here are nothing to do with pregnancy I also have lots of regular vinyasa classes are dynamic classes and also a beginner series you hear a new to yoga as well so check them out as well this is a class following up on the previous class that I posted which is the week one of a postpartum yoga I talked about this in the previous year the classes wall but postpartum yoga is something that is good for everybody who's gone through pregnancy and have labor but not recommended for those who have c-section any complication during pregnancy or delivery process and on also he had the separation of the rectus abdominis muscle so the muscle you know your abs sometimes like split after pregnancy which is very common if that happens I want you to be very cautious and talk to your doctor before you do any exercises including the co class so talk to your doctor before you do anything so this is a class for those who has been pretty active exercising gently or doing my prenatal yoga classes any prenatal yoga during pregnancy and you just had a pretty complicated delivery naturally or you know no c-section involved if you had a c-section you can still start after about six weeks of rest but until then and until your doctor says ok just for practicing and exercising again go ahead and rest as much as you need and then once you have approval from the doctor then start from the judo practice which is the week 1 class okay so today it's a week to week 1 we did a gentle practice of poor awareness and also the pelvis alignment so today we're going to start moving a little bit more you ever feel like you're not ready for it go ahead and rest go ahead and pause and just come back to it next week if you have a cushion or a block or anything like that that you can use to squeeze between your thighs for some of the exercises how about ready and let's get started here so go ahead and stand at the top of the mount start with your ujjayi breath here so whichever is pretty effective you want to keep the awareness in your lower belly so we call this an Ashtanga Yoga Bundys energy locks and it's very good exercise to get a the inner strength back so go ahead and pull the energy in towards the center of that pocket so pubic bone tailbone sits bone all the four points come together towards the center of that four points and try to pull the energy in towards the midline kind of like keaghlan and squeeze from the bottom now pull your lower belly in keep your belly pulled and the whole time belly button pulled in the whole time tailbone tucked under tailbone pointing down to the ground and stand here so what we are doing is tilting the pelvis this way and draw your tongue down pulling your low to the end define a straight line in your spine really find the inner strength to stand straight Norris ehue just kind of relax maybe your lower belly flips forward and tailbone push out so this kind of sometimes especially after pregnancy because we've been carrying away now it's gone but we kind of have to have it so we want to shift this in so tell them inward lower Millikan yes so this movement so fine nah maybe poyo go to the end find the lens in your spine and breathe into your chest and your ribcage through your nose so this is Buju breast fine or shining Sun of your breast in the back of your throat while you're breathing through your nose keeping your mouth closed keep your lower belly nice and tight relax your shoulders three more breaths expand through your chest keep your lovely small last one there so keep this best point throughout this practice inhale reach up and over exhale you can bend your knees hands down to the ground head down inhale your head forward lengthen about exhale your feet back plank position so here really find a straight line you're going to do the same thing with your tailbone point your top on back towards your heels push your heels back up put and pull your chest forward shoulders pull back rabies drum or oil lemon in here exhale drop your knees keep the straight line from your knees to your shoulders exhale bend your elbows straight back release your toes and bend your elbows into your Cobra pull your shoulders back pull your elbows straight back here and exhale into your downward dog go ahead and tuck your toes under push your hips back breathe here keep your lower belly pulled in once again slowly heck your heelside so Benjamin step forward inhale and exhale then fall for it help slowly roll up on the way home stop exhale slowly bring your hands by your side so this is three animals car a inhale reach up exhale keep your level in fofo you can bend your knees here inhale your head forward exhale plank pose that will be back once again shoulders back chest forward and tail bone point back notice that you are not pushing your hips up or sagging down your hips at the same level and straight line from your shoulders hips all the way to your heels keep your webbing in here deep breath in exhale your knees down children they're gonna bend your elbows straight back inhale you can come down and pull your shoulders back elbows back into your Cobra you can release your toes here and then exhale tuck your toes downward facing dog three breaths one to three for five slowly fee forwarding hallo magma exhale full inhale reach up exhale hands by your side let's do one more inhale exhale hands down inhale legs and forward exhale be back to play the pressing here pull your belly and exhale chaturanga this time you can drop your knees like we've been doing or you can go straight to your children like that in your practice you're going to bend your elbows straight back Negri angle inhale release your toes to Cobra or upper face and if that's also in your practice keep your hips lifted here in your upper dog and pull your shoulders book exhale downward facing dog if you need to you're a stick with your knees down Cobra option for all of your pinatas so then Johnny's wall for inhale lengthen exhale full inhale reach all the way up exhale hands by your side now bend your knees here tailbone point down once again you're gonna curl your tailbone inward towards your knees lovely pull em and slowly bring your hands up into your chapters depressing look up exhale slowly fawful inhale then exhale feedback plank knees down chaturanga or regular chaturanga with your exhale inhale upward facing dog or Cobra exhale downward facing dog now I'm here and I bring a right foot back behind you right toes pointing down push your hips back exhale you're going to curl your belly and your chest and bring your knee to nose inhale kick exhale round Java need to nose inhale kick exhale order and need nose slowly step your foot forward drop your left knee down to the ground bring your hands on your right thigh to slowly come up here pull your lower belly in stone and slowly bring your hands all the way up key press here and then exhale hands to your chest and hook your left elbow to the outside of you ratney hands come to the heart center of your heart slowly bring all the way up and then exhale hands come now let your left knee off the ground drop your left heel down make sure your left foot is out just a little bit out to the side 45-degree angle on your left left heel and your right heel is touching the center line on your map slowly reach all the way up to your warrior once you're going to bend your right knee push on that hip side or pull your right hip back drop your tailbone down once again lower by the end and reach up find your breath and warrior two so you're going to bend your right knee left leg straight here push this left hip in a little bit so your right hip and your left hip comes at the same level bend your right knee here to bring your right knee just on top of your right ankle you can pull your rifle in if that needs to happen here and eventually 90 degree angle on your right knee here breathe I'm straight up as I gaze your right fingertips deep person do you press up bring your left hand down to your left eye right alongside your ear and pull push your hips forward while you're pulling your upper back upper body back and then exhale hands come all the way down lift your left heel off the ground travels of your feet to face towards the right side and together so how do each of your legs that comes down straighten your left leg and we chill right I'm up suck your right hip on top of your left hip deeper exhale your hands come down step that right foot back to plank position exhale chaturanga or you can drop your knees down inhale Cobra or upward facing dog exhale to your downward facing dog breathe left leg reach huh excellent going around your back curl your spine pull your knee to nose inhale reach high exhale knee to nose inhale reach exhale knee to nose slowly do not step your left foot forward drop your right knee down anjaneyasana slowly reach up bring your hands to your chest here hook your right elbow to the outside of your left knee hands come to your chest and slowly twist good slowly bring yourself down and eat slowly you're gonna drop your right heel down come up into warrior one pull the left hip back push your right hip slightly forward and breathe keep awareness into your lower belly pull wobble am slowly warrior two this time push this right hip inward a little bit push your hips to the left hips at the same level left knee up 90-degree angle over your left ankle gaze your left fingertips bring your right hand down to your right thigh which will let them alongside your ear in Cuba and slowly come down let your right here off the ground to turn both of your feet to face the left edge of your mouth out it will be a rough it comes down right leg straight stop the left hip on top of your right hip reach your left arm up to the sky you're open the outer left thigh and slowly bring your feet back chaturanga vinyasa inhale your upper facing dog exhale to downward facing dog breathe here your down dog slowly feet forward inhale and exhale four full checkouts bend your knees squeeze your thighs together and bring your hands up slowly bring your hands to your chest so we're gonna do a little bit twisting moments here so twisting is really good to you know start activating a core and then also get rid of our butt and any spare tires around so bring your hands to chest band Chinese inhale here exhale it took your right elbow to the outside of your left knee here now what you wanna check here in your checklist is your knee alignment make sure both of your knees at the same level a lot of time you're running six fours to make sure your knees at the same level feet are together hooking your right elbow and bring your chest away from your thigh keep your lower belly in eventually hands come to the center of your chest look up three four five and slowly reach all the way up pick some hands to just bend your knees left right side sorry left all to the outside of your right knee make sure the left knee doesn't stick four knees together and chest four and up towards you breathe two three full fun slowly release roll all the way up your spine exhale hands your chest let's do regular chair pose inhale Rita exhale your hands down inhale lengthen halfway exhale chaturanga inhale upward facing exhale downward facing right leg up inhale exhale curl and knee to nose inhale reach up exhale knee to nose inhale Yohan exhale knee to nose slowly keep this right into your chest for one moment and step the right foot forward you can always drop your left knee but there's something going to keep your left leg let me lift it as you can yeah so modification is to do the whole thing with your left knee down I was left leg straight slowly come up bend your right knee pull your right hip back left hips low for tailbone come down a little bit lower belly and into your high lunge hands up all the time so from here bring your hands to your chest hook your left elbow to the outside of your right knee to twist breathe here once again hands come to the center of your chest look up now from here your Karma but keep twisting your toes so reach your right hand back or revenge your right knee breathe look to your right fingertips right hand comes down to your left let them alongside your ear is slowly arch back and you're gonna go into your warrior two drop your left heel down and you're going to bend your right knee and move your arms out to the side keep breathing so you bring your hands all the way down step the right foot back exhale vinyasa go through your chaturanga inhale upward facing exhale downward facing let my cat exhale slowly knee to your nose inhale reach and exhale round inhale reach exhale round stepping for once again modification is to do the whole sequence with your right knee down it was right next great high lunge all of your ten toes facing towards the front hands come to your chest with your breath and which are out hook your right elbow to the outside of your left knee twist keep breathing slowly come up bring your left hand back right on for revenge a left knee and twist your torso to the left get your left drop your left hand to your right thigh right alongside your ear and arch back with your breath in and exhale your hands come down you got to play inhale here exhale bend your elbow straight up inhale your upper facing in exhale down facing good job be forward inhale lengthen exhale fall fall inhale slowly roll all the way up exhale your hands to your chest great job slowly bend your knees once again and into your regular chair pose deep breath in exhale twist to the right hook your left elbow to the outside of your right knee breathe this time you're going to hook little bit deeper left hand comes down towards your right ankle reach your right arm up to the sky land breathe and slowly come back reach up to the other side your right elbow to the outside of your left knee once again knees together you're gonna check on your knee alignment breathe right hand comes down to your left hand go reach your left arm up to the sky please draw your toe bone down slowly reach all the way up exhale four fold all the way down inhale lengthen pick say off your back let's go into plank position here and slowly bend your knees bend your elbows come all the way down to your belly now you're going to slowly lift your chest thighs together this show just a little bit more try to bring your chest forward and lift your thighs off the ground squit squeeze your thighs together and straighten your legs don't bend your knees keep your knees straight you can slide your hands back back up your palms down by your side and lift your chest even more locust pose shallow bus and on and breathe five rise one two three four five and release you're going to go into you're done you rotten off from here bend your knees catch your feet from the outside of your feet you can squish your feet together or knees open a hips-distance and slowly bring your chest up press your feet against your hands move your chest four and breathe five last one shoe three four five and release go ahead and lift your chest inhale to Cobra exhale push that child pose he kicks them on your heels forehead down yes slowly bring your self up so you're sitting you're kneeling position here and hips right on top of your knees draw your belly in once again and bring your hands on your hips lift your chest pull your elbows back into your gentle heart opening here now you can stay here you are comfortable going into your up and today you can slide your hands on your hips either your your fist or your fingers down towards you towards the crown and slowly move your chest back lift your sternum back you can try to reach your hands on your heels lift your sternum and move your head eventually back at the end camel pose a stress on our breathe keep pushing your hips forward slowly come up and your child pose release slowly coming up now from here you're going to go into your side stretch so you're sitting on your heels you're just going to sit next to your heels to the left heels come up up just to the right side of your hips bring your right hand down on your on the ground and slowly read to like a long saturator slice stretch and you're gonna come from the front to the other side hips to the right side of your heels maybe right alongside your ear and embrace and stretch right it's blowing down to the ground and reach your right long side your ear to the left slowly come back to the center great job now from here go ahead and release your legs going into the pelvis and also a little bit of that hip opening here so spring the soles of your feet together pull your heels towards the barn need to open the block to the side you can keep the soles of your feet together or flip it open like flip them open like a book so the soles of your feet face up towards the ceiling if your hips are open I don't try to pull your sits bones towards one another and inhale lift your chest exhale slowly slowly bring your chest forward you don't have to go all the way you feel comfortable you can come down otherwise you can just kind of rest here slowly bring your gaze up and you're gonna go into your feature on double pigeon position first we're going to go into your seat a pigeon from here with your bring your right foot on top of your left thigh bring a figure four position with your right knee now you can stay here move your hips slightly forward here and bring your hands behind your hips and move your chest forward flex your right foot and you should feel some type of a sensation on the right outer thigh like IT band or your right outer hip here okay so if this is not enough and you want more you can go into your double pigeon or fight a lot of position what you're going to do is drop the left knee down to the ground keep this right heel just on top of your left knee if this is 2 times you can slide inward a little bit slide your right foot in work you're gonna stuck your right shin on top of your left shank flex both of your feet here and then we'll just forward if you like and slowly fold okay slowly close to the other side which are exit down left ink on top of your right thigh for a regular seated pigeon position lecture that fit shaft forward if you want more fire log so drop the right knee down to the ground stuff that lashing on top of your Russian and you can fall fold or stay here so it's okay that there's a little space between the top knee and the bottom foot it's okay if this bothers your you against like blanket or block or any cushion underneath the top knee it doesn't bother you just kind of keep it here and so okay for folding is optional it just makes it more intense and sometimes what's therapeutic if you feel like this is a little bit more relaxing for you relax and jaw relaxed yes slowly come back up bring your feet down now we're going to go into a little core exercise and also little bit more hug is here so go ahead and come down on your back I have a blog or cushion ready for you okay so last week for the week one position class we did only this gentle version of this one so you're going to do the same thing you're going to curl your tailbone so your tailbone is going to be curling inward two point churning okay so with your exhale you're going to squeeze towards the midline and lift your tailbone just a little bit of the crown so that you can curl your top on to point towards your knee hold it here and breathe by breath and relax once again curl it up and breathe yeah now you're going to lift a little bit more keep your feet open a hips distance keep curling until unfortunately and this time you're going to lift up a little bit higher so your knees hips comes in straight line towards your shoulders straight line here one two three four five and come down once again left one two three four five last round one two three four five and slowly come down we're going to intensify for this class put your right foot on top of your left thigh here left foot still on the ground and you're going to do the same thing pull your leg your poor Java and just lift your hips one two three four five drop the head and once again left one two three four five drop last one oh one two three four five and drop let's do the other side it gets more difficult as you'll have to wait and also you only have a one leg pull your right heel towards your back and you're going to put your left foot on top of your right thigh lift up with your breath in one two keep breathing three four five touchdown one two three four five touchdown and last one one two three four five slowly touch down and release okay slowly bring your legs forward and rest for a second just let your knees and your feet go side to side and slowly bring your knees into your chest grab onto the opposite elbows here draw your toe bone gel and just rock side to side okay happy baby grab onto the outside of your feet pull your knees to the outside of your chest and hold that thighs and your knees down draw your tailbone down towards the ground at the same time so you have your hips on a lift that will try to bring your hips down boys okay slowly straighten your legs pull your legs towards your face and slowly release okay I'm not starting the core here like last week you gotta try to press this arch of your back down for the grass so there is no space on the road back and in your mouth you're going to try to press it down that means you're trying push this belly button down lower belly down pours your yoga mat curl your tailbone under and let the tailbone point towards your knee again there's no space between your low back and your mat so this is a number one step one breeze here to find your core yeah and these on top of your head so this is what we did last week as well hands behind you and curl yourself up one two three four five touchdown and one two three four five and touchdown one two three four five and touchdown so this is what we did last week we're gonna add on so we gonna have something to squeeze in between your thighs you like a cushion and squeeze your cushion between your needs between your thighs squeeze squeeze here and lift up knees on top of your hips draw your lower belly down one two lift up three four five touch down and come back up one two three four five touch down and come back up one two three four five touchdown come back one two three four five touchdown and come back up one two three four five and touchdown go ahead and grab on to that pushing release and relaxing all right now you have that cushion or a block go ahead and put it underneath your tail so you have a little bit of a lift from the ground so make sure you're safe round your head still supported by something that are higher so you're lifting your hips up off the ground little bit was you're pushing support so you're gonna slowly bring your legs up 90 degree angle what you're going to do is you're going to hold it like a plank position down here so your straight line your meat making a straight line from your feet all the way to your hips and all the way to the upper body as well using this core draw your tailbone towards the heels and breathe here one two three oh five slowly come up 45 degree angle and come down once again one two three four five come back up 45-degree angle exhale come down one two three four five comma and bend your knees slowly release the flock and breast rebellion so this is something for reaching you want to intensify you can just keep going you can repeat a little bit more sequence on this otherwise we're going to start to stretch our belt to slowly lift up into bridge pose lift your hips wiggle your shoulders under interlace your fingers and slowly push your hips up here chin away from your chest and breathe slowly come down bring your knees to chest and slowly come to seated position straight legs inhale lengthen exhale to four fold you can bend your knees here if your hamstring is tight roll yourself back all the way down for your right knee into your chest let your right knee come all the way through the side of your body right elbow goes out to the right side gaze followed your right elbow inhale here exhale and let's go to the other side slowly come back to the center go ahead and release your legs release your hands you can't prepare for shavasana so take a big breath in exhale through your mouth let go of your belly any contractions here inhale exhale out rest in shavasana as long as you can

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