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PRENATAL YOGA

This prenatal yoga class (0:00-47:43) focuses on relieving glute and lower back pain commonly experienced during pregnancy and postpartum. The instructor guides viewers through various poses and breathing exercises, emphasizing strengthening the core and improving hip alignment. Here's a breakdown of the class: Addressing Pain Points (0:06-1:12): The class begins by acknowledging and validating the glute and low back pain many pregnant and postpartum individuals experience. Alternate Nostril Breathing (5:03-8:42): The instructor introduces this breathing technique as a way to regulate blood pressure and promote a calm mind. Cat-Cow and Forearm Stretches (8:44-16:17): These warm-up exercises focus on spinal mobility and stretching muscles connected to the lower back, such as the psoas. Pyramid Pose with Chair Support (17:45-29:15): This is highlighted as a key pose for addressing glute pain, emphasizing proper hip alignment and engaging the glutes. Standing Cat-Cow and Chair Pose with Block (30:55-35:47): These exercises further engage the core and glutes, with variations using a block for added challenge and awareness. Picking Up the Baby Pose / Goddess Pose (35:51-38:50): This sequence focuses on strengthening the legs and core, promoting even weight distribution. Supported Savasana (Queen Pose) (38:50-47:43): The class concludes with a restorative pose, encouraging relaxation and body awareness. The instructor also shares a message about connecting with one's baby and trusting inner knowing.