PRENATAL YANG WEEK I
STANDING AND STRENGTHENING
APRIL 16, 2020
60 minute Practice
WEEK ONE OF SIX WEEK YANG PROGRAM.
Warming up the spine then moving through some gentle asanas. Standing forward folding poses to take the baby’s weight off the spine and lots of hip rotations which are lovely to perform through your birth journey.
TODAY’S MANTRA
GURU BRAHMA, GURU VISHNU,
GURU DEVO, MAHESHVARA
GURU SAKSHAT, PARAM BRAHMA
TASMAE SHRI
GURAVE NAMAH
MEANING
GURU INSPIRES BIRTH AND CREATIVITY
GURU INSPIRES ONGOING GROWTH
GURU INSPIRES THE DESTRUCTION OF EGO & ILLUSION
TO THE DIVINE GURU I BOW
let’s open our practice with three arms [Music] inhale inhale [Music] one [Music] more let’s call in our inner Guru Guru Brahma guru vishu guru [Music] gurua Guru Brahma guru vishu guru mahes guru one more time Guru Brahma [Music] [Music] Vish hands down to the knees Palms facing down for some grounding today just sit my bone so let’s come into some prama but before we do that we’re going to come into a bound angle pose so take your bolster and pop it on a on a block so you want to be supported so you can be I’m not going to be very supported but I’m going to try my best so take the soes of the feet together get your belt or a Shaw scarf whatever you have take that around the feet and around the lower back do up your belt so do it pretty firm do it nice and firm I’ll just sit around here so you can see because when you lean back it’s going to tighten up so come into a really nice bound angle pose so hopefully you can see that it’s around the feet and it’s around the sacrum drawing on that nice and quite firm and then from here you’re going to lay down over your bolster obviously your bolst is going to be supporting the head as well and then just l in here bring the arms down down beside the body Palms facing up so wherever you are in the breath exhale inhale through the nostrils for five 4 3 2 and one exhale nostrils for five 4 3 2 and one inhale nostrils exhale inhale exhale continue on like this long deep breaths I’m just going to come down a little bit so I feel a little bit supported but you just stay up on your BSA in a Supine position so on each inhalation just witnessing the temperature of the breath as it passes through the nostrils then witnessing the temperature of the breath on the exhale and you’ll find the inhale is a little cool up and exhale as a little warm inhale cool in exhale warm in keep breathing just like this and the mucus and the hair follicles inside the nostrils they not only filter the air so it’s beautiful and pure for the body but they also regulate the temperature of the air so that it’s a perfect temperature to be more easily absorbed into the bloodstream so the mucus and the hair inside the nostrils plays a very important role in delivering beautiful fresh filtered Prana at just the right temperature to be more easily absorbed into the bloodstream into the body few more rounds of breath let go of any tension in the hips just let the knees fall wide be supported by your bind for now to come out of this bind maybe roll off to the left and undo the belt or Shore whatever you’re using and place it off to the side so really is quite a nice way to relax being supported by the belt let’s take this off to the side now come into easy pose hands onto the knees let’s do nice big circle and back the other way gently and slowly making your circles smaller and smaller close down the eyes until you come into Stillness take the Gaze to the right shoulder come back through Center to the left one more time the eyes have a soft gaze to the right and to the left come back to Center inhale raise the left hand bring the left hand over to the right ear gently guide the left ear to the left shoulder inhale up right hand left ear gently guide the right ear to the right shoulder and up one more time left left hand right ear guide the left ear to the left shoulder inhale up right hand left ear right ear to the right shoulder inhale up take the chin to the chest gaze to the spine chin to the chest gaze to the sky inhale Circle the arms up exhale take the right elbow to the left to the right side take the left hand over the head gaze up under that left armpit we can come up onto fingertips whatever’s in your practice inhale up to Center take the left fingertips of the left elbow to the Earth right up to Center inhale up take the left elbow left knee right hand behind just an open Twist here inhale up to Center left hand behind right hand to the right knee gaze over the left shoulder nice open Twist through the center inhale up to Center exhale fold forward inhale up to Center let’s come on to all fours bring the hands underneath the shoulders underneath armpits spread the fingers happy fingers and take the knees just underneath hips we’re going to come into nice figure eight here so take the left the knee the hips to the left ankle the right then the left hand and then the right hand nice big figure eight here really feel into this listening to the body whatever the body needs you might feel a little bit like you want a little bit more onto that left side all the right and then come into the opposite direction come back to center now just nice big circles feel so good it’s good to get the baby’s weight off the spine back the other way come back into Center inhale just take the Gaze forward forward and then exhale round the shoulders take the Gaze to the na inhale coming to neutral here exhale gaze to the nav inhale neutral G to the me couple more times with breath inhale to neutral exhale gaze to the NAB round the spine one more then inhale take the knees a little wider exhale come back into child’s pose take the fold to the Earth or onto a onto a block and just breathe here just at any time throughout the practice you need a rest always come into child’s pose so child’s pose is your resting pose anytime you feel you need a break from any posture come into child pose going to inhale up Tuck the toes exhale into Mountain if this is not for you come into table otherwise walking the dog here draw the heels to your tailbone to the SK inhale tippy toes exhale inhale tippy toes exhale down inhale TI your toes and then just walk into the hands best that you can let’s take hands of opposite elbows here just allow the head to fall maybe swaying from side to side shaking the head yes and no and yes one more time end on a positive note and then just rolling up one vertebra at a time coming up to standing position just going to take my mat back a little bit give the legs a shake let’s take the feet two shoulder wids apart tilt the tailbone forward roll the shoulders up and down on the spine coming into tadasa now all your weight is going to be in the front we’re going to Swerve in the back so tilting the tailbone lengthening through the spine so the spine’s nice and long roll the shoulders up on the back and it’s like you’ve got a golf ball in between those shoulder blades let sway from side to side finding our center of gravity here then when you’re ready just coming into a natural Stillness rolling from the toes to the heels coming into your natural Stillness this is your tadasa should feel nice and strong here into last Breathe Here inhale and exhale two more inhale exale one more inhale and exhale take the hands onto the hips now take the feet a little wider nice big hip Circle back the other way come back to Center so let’s come into a balance spread the left toes so ground down through the left foot spread the toes happy toes let’s bring the right toes to the Earth to the just above the ankle that might be you today or you can bring them to the Cal muscles the inner half I’d say or the inside thigh now if you’re bringing the foot to the thigh thigh into the foot so pressure foot to thigh thigh to foot hands to Heart Center namas take your gaze onto a point on the wall or the floor inhale up exhale full expression of tree pose here hold here for five 4 3 2 and one bring the hands together hands to Heart Center and then lowering that right leg down spread the right toes ground down through the right foot come to your position the tree pose hands the Heart Center take the Dy onto the wall onto a spot on the wall or the floor inhale up exhale full expression of tree pose here hold here inhale exhale hands to Heart Center let that go give the legs a shape so I want you to come on to a wall I’m just going to pretend that there’s a wall here next to my mat I’m going to stand side onto the wall wall so the right arm towards the wall so what we’re going to do here is six PEC decks like a clock in a clock clockwise Direction really really slow so the body wants to be facing parallel to the wall so really getting the shoulders are huge big Circle really making use of that whole socket in the shoulder giving it a nice big stretch three more in a clockwise Direction coming into tasos so tilt the tailbone forward let’s do another two nice and slow one more and then back the other way nice big circles really take your time here two more nice and slow okay so there’s your wall turn around to the other side so we’re going to do the left hand this side I’ll just pretend that my walls on this side of my so clockwise Direction anti let’s do anticlockwise nice big circle nice and slow take your time if you find your body on when your arms back if you find your body’s walk coming into the wall just come out from wall a little bit nice and slow let’s do one more anticlockwise we’re going into the clockwise really feels beautiful on that shoulder a full range of motion three more taking your time okay leave the arms a shake just taking your block now let’s come over to a wall so I’m going to use use this for my wall so take a in between your knees come up against the wall and then just come down to sitting on the wall it’s like you’re sitting on a chair so the tops of the legs try and get them as level as you can to 45° sitting on your wall Breathe Here squeeze sing the block with the thighs so we’re getting some nice strength here through the thighs breath if it’s too much come up a little higher on the wall hold here for five squeeze that block four three more two and one coming up give the legs a shake coming back onto your mat let’s take the kn KN wide take the feet wide get our blocks take the feet wide onto the mat and the feet are out to a 45° take the hands onto the hips inhale exhale fold forward nice flat back you can bring your hands on to a block take the Gaze about 30 cm in front of your mat inhale exhale fold inhale halfway exhale and then inhale all the way up exhale hands out to the side draw the fingertips back towards the body get a nice lengthening here under the arms take the hands onto the waist one more time draw the shoulders back inhale exhale fold forward shoulder blades towards uh elbows Towards the Sky draw the shoulder blades in exhale inhale all the way up exhale lift that down bring it here so let’s bring the feet together give the legs a shake so we’re going to come into a few rounds of sascar sun salutation so when we come down I’ll just give you a quick demo we’re going to inhale up exhale fold inhale right leg back retain the breath left leg take the knees to the Earth hips to the heels out your gudra child POS inhale up Tuck the toes exhale into mountain right leg forward then the LIF Circle the arms up exhale hands the Heart Center so we’re going to do a few rounds of Sera mascara just bring my mat back a little bit okay hands to Heart Center Nam Dr inhale Circle arm exhale fold inhale take the right leg back retain the breath left leg knees to the Earth take your knees wide hips to the heels AR yoga MRA child’s pose hold here for five 4 3 2 and one inhale up Tuck the toes exhale into mountain right leg forward if you have to take a couple of steps that’s okay leave room for your belly so maybe take your feet a little bit wider left leg forward Circle the arms up and the Heart Center just come to the left side inhale up exhale for inhale left leg back retain the breath right leg knees to the Earth hips to the heels adoga mudra child’s pose hold here for five 4 3 2 and one inhale up Tuck the toes exhale into Mountain inhale left leg forward exhale right take your feet wide Circle the arms up hands to Heart Center so leaving plenty of room for the baby here when you’re stepping forward one more time inhale up exhale fold inhale right leg back retain the breath left leg knees wide hips to the heels ad yoga mudra child’s pose hold here for five four three 2 and one inhale up Tuck the toes exhale in the mountain right leg forward and the left bring them Wide Circle the arms up hands the Heart Center one more left side in color exhale forward left leg back retain the Breath Right knees wide hips to the heels are yoga MRA child POS hold here for five four three two and one inhale up Tuck the toes exhale into Mountain left leg forward exhale right Circle the arms up hands to Heart Center let’s do one more round and we’re going to add some Warrior poses here inhale up exhale down right leg back the breath left leg knees to the Earth hips to the heels ARA MRA child’s pose four three two and one inhale up Tuck the toes exhale into Mountain I’m just going to swap the positions inhale raise the right leg bring the right foot through to the hands right hand on the right knee take the left heel to the Earth inhale up exhale fold that right leg so coming into vadrum one here take the Gaze to the sky hold hold here for five 4 3 two and one inhale up let’s bring the arms out to the shoulder height exhale down right hip forward left hip back Vera badran one two sorry just trying to come into a position so you can see me so try and get that knee the knees over the ankle try and get the top part of the leg is parallel to the Earth as you can inhale up exhale down take the Gaze to the right fingertips inhale exhale down one more inhale up exhale down this time take the right elbow to the right knee bring the left hand into a straight line with the left leg hold here for five four three two and one bring that left hand down down to the outside of the inside of the left knee foot right hand down and then bring the left leg forward Circle the arms up exhale hands to Heart Center okay let’s come to the other side inhale up exhale fold inhale left leg back retain the breath right leg knees to the Earth hips to the heels AR yoga mudra child’s pose inhale up Tuck the toes exhale into Mountain inhale raise the left leg bring the left foot through to the hands take the left hand onto the knee right heel to the Earth inhale up exhale fold forward forward so Square the hips here bring the right hip forward left hip back spread the fingers happy fingers knees are in line with the ankle and the top leg is in line with the air inhale up exhale down take the Gaze to the left fingers right hip back left hip forward inhale up exhale down couple more times inhale exhale down inhale and exhale take gaze to the left let’s do that one more time inhale exhale bring the left elbow to the left knee bring the right hand down around take the Gaze up under that right armpit so the outside of the right foot is anchored down onto the mat you got nice straight line right through the right side body hold here for five 4 3 2 and one inhale bring the right hand down to the inside of that left foot left hand down and then right leg forward Circle the arms up exhale hands to heart give the legs a shake well done so we’re going to come down to a squat now if you want to use the wall please use the wall so you can come up against the wall here and come down into your Squat and be supported by the wall that is quite okay totally up to you I’m just going to stay on my mat you may also want to sit on a block that’s okay as well otherwise just bring the feet to mat withth apart take the feet out to 45° hands to Heart Center let’s inhale exhale coming down into our squat pose like I said if you want to use a block please come to sit on a block softy J and Just Breathe Here allow the elbows to just Place Fair bit of pressure on the knees and tilt the tailbone forward so we’re drawing the knees away from each other tailbones tilted underneath to lengthen through the spine few more breaths five more breaths inhale and exhale inhale exhale three more inhale exhale inhale and exhale one more breath inhale and exale let’s take the hands behind and come down onto your take the soles of the feet together draw the feet in as close as you can take the thumbs underneath the toes and open the feet like a book long through the spine and let’s just butterfly here inhale exhale fold forward now the elbows can come into the knees here just breathe couple more breaths then take the feet a little long so you’ve got a nice diamond shape here open the feet like a book one more time and then exhale fold hold here for five 4 3 2 and one inhale up take the feet to mat with apart let’s wind sight WI so coming down now onto your back so what we’re going to do is we’re going to take a I’ve got a block here so we’re going to sit on that block or preferably if you have a bolster and we’re going to lay down on the back so you’re in a Supine position here so the body is in a Supine position bring the hands down if you if you’re on a poster and then taking a block between your knees squeezing the block I’ll just bring this closer underneath so you’re in a nice Supine position block is between your knees we’re going to squeeze the block for five four 3 two and one Let It Go for five four 3 two and one squeeze for five 4 3 2 and one and then just relax rest for five one more squeeze for five 4 3 2 and one let that go just remove the block remove the bolster come onto the left side body and then just bringing your bolster into your shabas position maybe taking another bolster or a block on the right knee so you’re laying on the left side body if you have an eye pillow beautiful coming into your shasana so if you need any blankets or sh anything you need to be nice and warm nice and comfortable for Shas closing down the eyes making any adjustments so just wiggling the toes and just give the toes a squeeze and let them go squeeze the legs and the buttocks squeeze squeeze squeeze Let It Go squeeze the arms and the fingertips and the hands squeeze squeeze squeeze Let It Go squeeze the face like you’ve sucked a lemon squeeze squeeze squeeze Let It Go allow the whole body to relax soft breath so we’ll do a rotation of Consciousness here so we’ll go around the body and I’ll be mentioning all the body parts so you can repeat that body part to yourself or if you like you can bring white light to each body part a white healing light as we go around if you get lost along the way that’s okay just join us when you come back that’s fine you wander off somewhere nice beautiful if you get stuck on a body part that’s okay as well just join us when you’re ready taking your awareness now to the right th the second finger the third the fourth and the fifth finger the palm of the hand the back of the hand the wrist lower arm the elbow and the upper arm the right side armpit right chest and the right waist the right hip the thigh and the knee the lower leg the ankle the heel the sole of the foot the top of the foot the right big toe second toe third toe fourth toe and the fifth toe take your awareness now to the left thumb the second finger the third the fourth and the fifth finger the palm of the hand the back of the hand the left wrist the lower arm and the elbow the upper arm the left armpit the left side chest and the left side waist the left hip upper leg and the knee lower leg the left heel left ankle the sole of the foot the top of the foot the big toe second toe third fourth and the fifth toe take your awareness now to the butex and the hips witnessing any Sensations maybe they’re feeling a little more open the sacrum and the lower back middle back and the upper back take your awareness now to the back of the neck the back of the head the crown of the head take your awareness to the third eye center and allow the eyebrows to soften lengthen take your awareness to the bridge of the nose the tip of the nose the left and the right nostril take your awareness now to the eyes the eyelids the eyelashes the top lashes and the bottom lashes take your awareness to the eyeball the left and the right and take your awareness now to the cheekbones out to the ears the top of the ears the bottom of the ears inside the ears and behind the ears witnessing now that the jaw the jawline down to the chin the top lip and the bottom lip top row of tee and the bottom row of tee the tongue the top of the mouth and the floor of the mouth take your awareness now to the throat the throat chakra thei chakra to the clavicle and the chest and take your awareness now to the heart space an to the ribs to all the abdominal organs wherever they may be take your awareness now to the pelvic floor the morar [Music] chakra let’s take the hands onto the tummy onto the [Music] baby just being present here and now with your [Music] baby inhale chanting so exhale chanting home inhale so ex I am so I am the Universe I am one I’m one with univ let’s inhale Circle the arms are creating our beautiful light bubble exhale down inhale Circle the arm exhale down VIs eyes white light surrounding the whole body with your light bubble white healing light big breaths surrounding you and your baby you can put anyone you want into this bubble or just leave it for you and your baby anyone you like siblings family parents Friends Community the world the universe visualizing now blue light for protection protecting you and your baby anyone else you have in the B visualizing pink energy now for love energy surrounding the body with beautiful love energy inhaling exhale join the Palms together bring the heart palms down to the heart space opening your palms now Pinky and thumb joint opening your palms into Lotus allowing all that energy to flow into the Lotus healing protection and love all that beautiful energy flow flowing freely into the Lotus inhale and exhale inhale exhale one more inhale and then closing your Lotus and circling in tuming all that energy bring it down to the baby Breathe Here thoughts are now you and the baby breathing as one this time just you and your baby I know that your practice today is contributing to the health and wellbeing of you and your unborn baby and contributing to your connection your deep connection with your [Music] through love and P and enery hands to Heart centering n theum let’s close this practice with one arm and three shanties inhale oh [Music] inhale for Shanti shant shant [Music] shant namaste Namaste your Namaste namaste a
