Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated:
1
00:00:00,000 --> 00:00:03,875
Pre And Postnatal: Full Body Conditioning
2
00:00:03,875 --> 00:00:05,150
Hi everybody
3
00:00:05,150 --> 00:00:06,050
thank you so much for joining me
4
00:00:06,050 --> 00:00:07,000
my name is Amanda and I'm coming to you from
5
00:00:07,000 --> 00:00:09,800
Caravan Wellness
6
00:00:09,840 --> 00:00:12,400
I'm gonna take you through a fifteen minute full body
7
00:00:12,400 --> 00:00:13,840
express workout
8
00:00:13,840 --> 00:00:16,440
this is going to be specifically targeted for my pregnant
9
00:00:16,440 --> 00:00:20,320
mamas and my mamas who are postnatal after six weeks
10
00:00:20,320 --> 00:00:21,600
of once you get cleared from your doctor then
11
00:00:21,600 --> 00:00:22,640
um go crazy
12
00:00:22,680 --> 00:00:24,640
so we're gonna start with a little warm up here and
13
00:00:24,680 --> 00:00:28,480
we're just going to widen the feet nice and broad on
14
00:00:28,480 --> 00:00:31,760
your on your mat and then we're just going to start
15
00:00:31,760 --> 00:00:34,080
with a nice big shoulder roll
16
00:00:34,220 --> 00:00:37,780
We can't really go wrong with a shoulder roll and then
17
00:00:37,780 --> 00:00:41,300
all of your forward action that you're doing in your
18
00:00:41,300 --> 00:00:43,460
whole entire day
19
00:00:43,460 --> 00:00:45,300
maybe you have little ones already at home
20
00:00:45,300 --> 00:00:46,180
maybe you're sitting at a desk
21
00:00:46,180 --> 00:00:48,020
maybe you're carrying heavy things around with you
22
00:00:48,020 --> 00:00:51,100
we want to keep that space and that chest expanding
23
00:00:51,100 --> 00:00:51,820
nice and wide
24
00:00:51,820 --> 00:00:54,020
we're going to take four more here and number is going
25
00:00:54,060 --> 00:00:56,700
to start a nice big reach out and long diagonal lines
26
00:00:56,740 --> 00:01:00,100
and as you're reaching here
27
00:01:00,100 --> 00:01:03,740
it just feels nice to expand a little bit more on the
28
00:01:03,780 --> 00:01:05,100
side body
29
00:01:05,180 --> 00:01:08,340
so we want to almost imagine you're gonna expand a
30
00:01:08,340 --> 00:01:10,140
little bit more space between your pelvis and the
31
00:01:10,140 --> 00:01:13,980
lower rib cage and feeling that reach up and out a nice
32
00:01:13,980 --> 00:01:15,100
diagonal lines
33
00:01:15,100 --> 00:01:18,780
let's go eight more continue your breath
34
00:01:18,780 --> 00:01:21,140
if you're worried about breathing all I tell you is
35
00:01:21,140 --> 00:01:24,340
that you just want to not hold your breath
36
00:01:24,401 --> 00:01:28,241
Three two and one now we're going to sit into a squat
37
00:01:28,281 --> 00:01:32,001
and a span I tell all of my pregnant mamas there what
38
00:01:32,001 --> 00:01:34,521
is the most important thing that I can do so nice to
39
00:01:34,521 --> 00:01:38,561
feel nice and strong and ready for my birth
40
00:01:38,561 --> 00:01:40,081
and I say number one is breathing number two is the
41
00:01:40,081 --> 00:01:41,561
power of a deep squat
42
00:01:41,561 --> 00:01:43,641
now as you're going here
43
00:01:43,641 --> 00:01:46,041
you can adjust your toes on a slight angle out to the
44
00:01:46,041 --> 00:01:46,401
side
45
00:01:46,401 --> 00:01:47,841
if that feels more comfortable
46
00:01:47,841 --> 00:01:52,241
you can stay more parallel and as we're going we're
47
00:01:52,241 --> 00:01:56,561
doing a full just full bodyweight exercise here
48
00:01:56,601 --> 00:01:59,321
so we're not necessarily going to be picking up any
49
00:01:59,321 --> 00:02:02,401
heavyweight when I want you to think about continuing
50
00:02:02,401 --> 00:02:04,881
to push the weight down into your heels keeping that
51
00:02:04,921 --> 00:02:07,321
space across the front of your chest and we're finding
52
00:02:07,361 --> 00:02:08,761
a neutral spine
53
00:02:08,761 --> 00:02:11,961
so our neutral position might feel a little bit different
54
00:02:11,961 --> 00:02:14,361
during pregnancy than in your pregnancy
55
00:02:14,402 --> 00:02:16,762
And then your before pregnancy body
56
00:02:16,762 --> 00:02:21,082
but we want to make sure that we still have the natural
57
00:02:21,082 --> 00:02:24,202
curvatures on our lower back and we're strengthening
58
00:02:24,242 --> 00:02:26,882
our inner core unit around that neutral position
59
00:02:26,882 --> 00:02:28,882
we're going to eat in those legacy at four more here
60
00:02:28,882 --> 00:02:32,242
and three more and then we're gonna go to we're going
61
00:02:32,242 --> 00:02:35,442
to stay down here we're going to find a little pulse
62
00:02:35,482 --> 00:02:38,562
in those legs now in a pulse I want to make sure that
63
00:02:38,562 --> 00:02:43,122
your knees aren't jutting forward but you're thinking
64
00:02:43,122 --> 00:02:45,722
of your hips pushing back I like to press my hands at
65
00:02:45,722 --> 00:02:49,882
my heart to help encourage my chest to stay nice and
66
00:02:49,882 --> 00:02:50,202
broad
67
00:02:50,202 --> 00:02:52,562
you also have the option of reaching arms forward
68
00:02:52,562 --> 00:02:55,762
we're wrapping the pinky in towards each other continuing
69
00:02:55,762 --> 00:02:57,682
to push into the heels
70
00:02:57,980 --> 00:03:01,580
Now we want to make sure that it's not just the quads
71
00:03:01,580 --> 00:03:04,780
that you're firing up here it is the back of the body
72
00:03:04,780 --> 00:03:05,980
the posterior chain
73
00:03:05,980 --> 00:03:08,020
the glue the hamstrings keeping it going for eight
74
00:03:08,020 --> 00:03:12,660
one seven and six and five and four three two and one
75
00:03:12,660 --> 00:03:15,140
we're going to come on up and we're gonna turn the toes
76
00:03:15,140 --> 00:03:19,500
out slightly and we're going to find a little plea
77
00:03:19,540 --> 00:03:24,740
I squat here now my knees and my toes are always pointing
78
00:03:24,780 --> 00:03:28,100
in the same direction so you might not have a big turn
79
00:03:28,100 --> 00:03:28,300
out
80
00:03:28,340 --> 00:03:29,740
which is totally fine
81
00:03:29,740 --> 00:03:32,580
but I wanted to think about this one the shoulders
82
00:03:32,620 --> 00:03:36,540
and the hips like sliding up and down a wall a little
83
00:03:36,540 --> 00:03:41,500
bit more up break here lengthening those arms and
84
00:03:41,500 --> 00:03:43,020
pushing into your heels
85
00:03:43,020 --> 00:03:46,100
this is an awesome stretch and activation for the
86
00:03:46,100 --> 00:03:47,940
inner thighs as well
87
00:03:48,020 --> 00:03:52,940
And we're just keeping our breath flowing inhaling
88
00:03:52,940 --> 00:03:56,940
exhaling reaching the collar bones wide I would say
89
00:03:56,980 --> 00:03:59,980
that's how to find a nice wide wingspan reaching out
90
00:03:59,980 --> 00:04:04,260
fingertips reaches out towards the side walls again
91
00:04:04,260 --> 00:04:07,620
in your pregnant body right things are not so spacious
92
00:04:07,620 --> 00:04:11,300
anymore you're having to share your inner cord cavity
93
00:04:11,300 --> 00:04:14,380
with a growing little human so we want to try to find
94
00:04:14,380 --> 00:04:17,580
this space and we're going to hold it down and find
95
00:04:17,580 --> 00:04:21,220
a little pulse here I'm pulsing down down down
96
00:04:21,220 --> 00:04:21,460
now
97
00:04:21,460 --> 00:04:25,180
this is not easy at all push into your heels anything
98
00:04:25,180 --> 00:04:28,780
with an asymmetric hold than adding smaller little
99
00:04:28,820 --> 00:04:32,020
isolated movements makes that heart rate go up a little
100
00:04:32,020 --> 00:04:34,340
higher so we're starting to feel a little spike it's
101
00:04:34,340 --> 00:04:34,940
all good
102
00:04:34,980 --> 00:04:37,060
it's good to get your heart rate up during pregnancy
103
00:04:37,140 --> 00:04:38,140
we have eight more
104
00:04:38,201 --> 00:04:40,361
And six we're going to go four and three and two and
105
00:04:40,361 --> 00:04:42,201
one and then we're going to heel toe everything in
106
00:04:42,201 --> 00:04:44,401
together give everything a little shake out
107
00:04:44,401 --> 00:04:47,241
now we're going to start with a little reach and a pull
108
00:04:47,241 --> 00:04:49,761
alternating sides now again anything with my arms
109
00:04:49,761 --> 00:04:54,241
reaching above my heart is going to elevate my heart
110
00:04:54,241 --> 00:04:58,521
so we're going to move into a little bit of a cardio
111
00:04:58,561 --> 00:05:01,561
portion right now
112
00:05:01,641 --> 00:05:03,481
if this doesn't feel good for you
113
00:05:03,521 --> 00:05:05,521
you can always take your hands out of the equation
114
00:05:05,521 --> 00:05:06,961
and just Mark those knees
115
00:05:06,961 --> 00:05:10,201
also if it's not feeling super comfortable for your
116
00:05:10,201 --> 00:05:10,801
hip flexors
117
00:05:10,801 --> 00:05:13,561
then turn your knees out slightly to the side
118
00:05:13,601 --> 00:05:16,841
when I want you to again find a nice big full range of
119
00:05:16,881 --> 00:05:19,521
motion of those arms reaching up and then pulling
120
00:05:19,521 --> 00:05:20,481
down
121
00:05:20,521 --> 00:05:23,121
now checking back in with your breath try not to hold
122
00:05:23,121 --> 00:05:24,241
your breath
123
00:05:24,241 --> 00:05:27,681
especially when things get a little bit more challenging
124
00:05:27,721 --> 00:05:28,161
now going
125
00:05:28,202 --> 00:05:30,842
Take this into a kick kick kick now
126
00:05:30,962 --> 00:05:34,842
can you level off from your hips from side to side
127
00:05:34,842 --> 00:05:37,402
now I can offer you two options here you're either
128
00:05:37,402 --> 00:05:41,042
thinking of getting a little aggression out of your
129
00:05:41,042 --> 00:05:43,082
body by kicking up through that heel with a little
130
00:05:43,122 --> 00:05:48,322
more force a little more exhale or if you're just feeling
131
00:05:48,322 --> 00:05:51,642
pure love and Joy
132
00:05:51,682 --> 00:05:55,642
then it can be just an aggressive kick just for that
133
00:05:55,642 --> 00:05:56,562
kick it out
134
00:05:56,642 --> 00:06:00,882
kick it out and kick it out now as you're going again
135
00:06:00,922 --> 00:06:04,282
you're welcome to just turn this back into the knee
136
00:06:04,282 --> 00:06:05,842
pole
137
00:06:05,882 --> 00:06:09,122
if that feels more productive for you kick we have
138
00:06:09,122 --> 00:06:11,522
a more and set at six
139
00:06:11,720 --> 00:06:14,000
Former three two we're going to take this into a little
140
00:06:14,040 --> 00:06:15,440
hamstring
141
00:06:15,480 --> 00:06:19,640
curl and a little bicep curl you're going to square
142
00:06:19,680 --> 00:06:22,400
off my mat a little bit more here really getting things
143
00:06:22,400 --> 00:06:24,560
moving so pulling the heel toward your butt and then
144
00:06:24,560 --> 00:06:29,960
I'm going to squeeze my biceps as well
145
00:06:29,960 --> 00:06:33,400
now the hardest part here is to not let the rib cage
146
00:06:33,400 --> 00:06:37,840
go with you keep everything as neutral as you can
147
00:06:37,840 --> 00:06:41,400
and then squeeze squeeze now we're going to just turn
148
00:06:41,400 --> 00:06:43,040
the arms into a little pull using the posture muscles
149
00:06:43,040 --> 00:06:45,600
between your shoulders and I'm really squeezing
150
00:06:45,600 --> 00:06:47,160
the back of my leg
151
00:06:47,160 --> 00:06:52,360
pull the heel toward your butt now one more option
152
00:06:52,400 --> 00:06:56,000
here with those arms is to reach it up and pull it in
153
00:06:56,000 --> 00:07:00,200
now I'm definitely laboring here as we're going constant
154
00:07:00,200 --> 00:07:01,840
movement I get that heart rate to spike
155
00:07:01,901 --> 00:07:04,061
So good right
156
00:07:04,101 --> 00:07:07,261
we want to get that heart rate cooking a nice cathartic
157
00:07:07,261 --> 00:07:11,141
sweat and I find that a lot of times pregnant women
158
00:07:11,181 --> 00:07:13,301
continue to go to their fitness classes right
159
00:07:13,341 --> 00:07:15,941
and then they're kind of shunned to the side because
160
00:07:15,941 --> 00:07:18,581
nobody's really knowing what to do with them right
161
00:07:18,581 --> 00:07:21,901
so you sort of feel like you have to do take it upon yourself
162
00:07:21,901 --> 00:07:24,421
to modify we're gonna reach those arms up last one
163
00:07:24,501 --> 00:07:25,741
right here
164
00:07:25,741 --> 00:07:27,381
so in this workout
165
00:07:27,381 --> 00:07:30,181
you're welcome to do all of these there's so many things
166
00:07:30,181 --> 00:07:33,181
you can do during pregnancy that are so powerful and
167
00:07:33,181 --> 00:07:34,421
strong
168
00:07:34,581 --> 00:07:39,101
we have eight more seven six five four three two one
169
00:07:39,101 --> 00:07:41,621
and just shake everything out now
170
00:07:41,621 --> 00:07:45,861
we always want to feel that you're preparing for the
171
00:07:45,901 --> 00:07:48,781
journey of birthright that is going to be whatever
172
00:07:48,821 --> 00:07:51,861
it's different for everybody
173
00:07:51,902 --> 00:07:55,302
Long as you keep moving and stay really strong and
174
00:07:55,342 --> 00:08:01,662
connected to your body that is the best thing you can
175
00:08:01,822 --> 00:08:05,742
do so we're going to take ourselves into a reverse
176
00:08:05,742 --> 00:08:07,062
lunge
177
00:08:07,062 --> 00:08:10,702
I'll show you from the side is we're going to step back
178
00:08:10,702 --> 00:08:13,582
and then feet together again
179
00:08:13,582 --> 00:08:18,022
so I'm making sure that my front knee is stacked over
180
00:08:18,062 --> 00:08:21,822
my front ankle and again I'm leveling off through
181
00:08:21,822 --> 00:08:24,582
my hips were just kind of taking the movement from
182
00:08:24,582 --> 00:08:26,302
one side to the other
183
00:08:26,342 --> 00:08:30,582
now you can always add a little bit more challenge
184
00:08:30,582 --> 00:08:34,702
by adding an upper body movement to it continuing
185
00:08:34,702 --> 00:08:38,902
to flow from side to side now again because you're
186
00:08:38,942 --> 00:08:41,862
feeling a little bit more unstable
187
00:08:41,903 --> 00:08:44,943
In your pelvis there might be one side that feels a
188
00:08:44,943 --> 00:08:47,623
little bit more unstable
189
00:08:47,623 --> 00:08:50,263
so don't go down as low right
190
00:08:50,263 --> 00:08:53,903
keep it more within the range that feels productive
191
00:08:53,903 --> 00:08:58,263
for you and again that might be without your upper
192
00:08:58,303 --> 00:09:02,983
body and three two we're going to hold this one here
193
00:09:03,023 --> 00:09:07,463
and I'm going to turn to the side so you can see from
194
00:09:07,463 --> 00:09:09,183
this position
195
00:09:09,183 --> 00:09:11,703
I'm going to extend my back leg
196
00:09:11,743 --> 00:09:14,783
so all of my weight now is in my front foot
197
00:09:14,823 --> 00:09:17,903
my arms are gonna reach forward and I'm just going
198
00:09:17,903 --> 00:09:21,543
to pull and tap my chest is lifting I'm getting a little
199
00:09:21,623 --> 00:09:26,343
ISO metric burnt in that front leg and I'm just tapping
200
00:09:26,383 --> 00:09:30,023
my back foot in and out what tends to happen he defy
201
00:09:30,023 --> 00:09:30,423
my balance
202
00:09:30,423 --> 00:09:31,863
what tends to happen
203
00:09:31,904 --> 00:09:35,504
People shift weight back into that back foot
204
00:09:35,584 --> 00:09:42,384
but what I want you to think about is 95% of your weight
205
00:09:42,384 --> 00:09:45,264
in that front heel and very little coming into that
206
00:09:45,264 --> 00:09:48,904
front foot level three is just an e drive finding just
207
00:09:49,024 --> 00:09:53,984
a constant motion challenging that your weight stays
208
00:09:54,064 --> 00:09:57,104
over this front leg and you're still getting a little
209
00:09:57,104 --> 00:10:00,944
booty burn for that front foot eight more seven six
210
00:10:00,944 --> 00:10:03,624
five four three so good everybody two and one we're
211
00:10:03,664 --> 00:10:09,464
just going to turn around other side so front foot
212
00:10:09,464 --> 00:10:12,744
forward opposite what we just did extend through
213
00:10:12,744 --> 00:10:14,944
that back leg now all we're gonna do is pull that back
214
00:10:14,944 --> 00:10:17,384
toe in in in and in now you might feel a little bit more
215
00:10:17,384 --> 00:10:19,224
unstable on one side
216
00:10:19,304 --> 00:10:21,864
so do exactly what that side
217
00:10:21,905 --> 00:10:24,825
What is most productive for the side that you're on
218
00:10:24,825 --> 00:10:26,825
and again if you're feeling extra challenge
219
00:10:26,825 --> 00:10:29,625
you can always go into that knee drive I got to think
220
00:10:29,625 --> 00:10:31,385
a little harder on this side for sure
221
00:10:31,385 --> 00:10:35,505
so there's definitely going to be so don't judge it
222
00:10:35,505 --> 00:10:35,865
too much
223
00:10:35,865 --> 00:10:40,545
just kind of be in the moment and find that breath eight
224
00:10:40,585 --> 00:10:45,745
more here we go for eight seven six five four three
225
00:10:45,745 --> 00:10:50,345
two one and who give everything a little shakeout
226
00:10:50,385 --> 00:10:53,865
will shakeup for the legs
227
00:10:53,865 --> 00:10:54,105
okay
228
00:10:54,105 --> 00:10:57,145
this next one is one of my favorite things because
229
00:10:57,185 --> 00:11:00,385
whether you're pregnant or preparing for your journey
230
00:11:00,385 --> 00:11:01,945
during birth and postnatal ie
231
00:11:01,985 --> 00:11:02,985
as humans
232
00:11:03,025 --> 00:11:06,465
we're always getting up off the floor
233
00:11:06,465 --> 00:11:08,745
we're always having to get back down onto the floor
234
00:11:08,745 --> 00:11:09,945
so we're going to do just that
235
00:11:09,945 --> 00:11:11,865
we're going to take a big step back with one foot
236
00:11:11,906 --> 00:11:14,986
And we might need an election padding underneath
237
00:11:14,986 --> 00:11:17,906
the knee and then we're going to meet the other knee
238
00:11:17,906 --> 00:11:20,746
and then we're going to reverse our way out of it as
239
00:11:20,746 --> 00:11:24,066
we come up I might just stay in this hover
240
00:11:24,066 --> 00:11:27,906
so we're gonna go back one foot find that kneeling
241
00:11:27,906 --> 00:11:30,146
position magnets are working my chest stays nice
242
00:11:30,226 --> 00:11:31,786
and proud
243
00:11:31,786 --> 00:11:36,546
I'm going to step forward and then back up now
244
00:11:36,546 --> 00:11:39,466
if you have a newborn at home and again you've been
245
00:11:39,466 --> 00:11:42,106
kind of clearing you can bring that baby to your chest
246
00:11:42,146 --> 00:11:45,306
and just practice now it's not easy because I want
247
00:11:45,306 --> 00:11:49,066
you to think about how can you support your body in
248
00:11:49,066 --> 00:11:51,946
this movement using that breath and not clinging
249
00:11:51,946 --> 00:11:56,506
to your life and not putting more pressure in your
250
00:11:56,506 --> 00:11:57,826
back
251
00:11:57,906 --> 00:12:01,866
so then as you're going we're saying really mindfully
252
00:12:01,907 --> 00:12:05,067
Connected to the movement and again using your breath
253
00:12:05,147 --> 00:12:07,667
to help support your body through the movement
254
00:12:07,667 --> 00:12:12,427
we're going to go for more here on the side and checking
255
00:12:12,427 --> 00:12:15,787
in that we're not letting the shoulders creep up to
256
00:12:15,787 --> 00:12:19,907
the ears keeping everything super stable just two
257
00:12:19,947 --> 00:12:24,387
and then we're gonna go one more and then we're going
258
00:12:24,387 --> 00:12:28,347
to pause here at the bottom and tuck your toes lift
259
00:12:28,387 --> 00:12:31,907
your hips back for a second everything will shake
260
00:12:31,907 --> 00:12:34,267
out and we're just going to go to the other side
261
00:12:34,427 --> 00:12:38,587
so when we get ourselves set up for the other side
262
00:12:38,587 --> 00:12:41,107
same rules apply one side might feel a little bit different
263
00:12:41,107 --> 00:12:41,827
than the other
264
00:12:41,827 --> 00:12:43,187
don't judge it just think about your breath
265
00:12:43,227 --> 00:12:45,467
the most these anticipatory inner core muscles
266
00:12:45,467 --> 00:12:49,187
we want them to fire a little bit more than the structural
267
00:12:49,187 --> 00:12:49,587
muscles right
268
00:12:49,587 --> 00:12:51,867
so we want to think pelvis
269
00:12:51,908 --> 00:12:56,708
Floor network diaphragm transversus multifidus
270
00:12:56,708 --> 00:13:00,268
the inner core unit helping to stabilize these muscles
271
00:13:00,508 --> 00:13:01,628
are interoceptors
272
00:13:01,628 --> 00:13:07,188
they want them to fire up a little bit ahead of when
273
00:13:07,188 --> 00:13:11,988
we needed to recruit the other bigger muscle groups
274
00:13:11,988 --> 00:13:16,228
now as you're going there's no need to rush right training
275
00:13:16,268 --> 00:13:19,068
a little bit differently during pregnancy is what
276
00:13:19,068 --> 00:13:20,348
it's all about
277
00:13:20,388 --> 00:13:21,828
because you're in a different time
278
00:13:21,828 --> 00:13:24,508
your body is going through a lot of physiological
279
00:13:24,508 --> 00:13:27,628
changes and you're preparing for an event that you
280
00:13:27,668 --> 00:13:31,828
don't really know what it's going to be right I do make
281
00:13:31,908 --> 00:13:35,468
that a metaphor comparison to preparing for a Marathon
282
00:13:35,468 --> 00:13:38,948
you're preparing for birth except when a Marathon
283
00:13:38,948 --> 00:13:40,268
is coming
284
00:13:40,268 --> 00:13:41,868
you know when that finish line is happening
285
00:13:41,909 --> 00:13:43,189
Right with birthing
286
00:13:43,189 --> 00:13:48,149
your labor might not be 26 miles or five hours worth
287
00:13:48,149 --> 00:13:52,429
of labor it could potentially be a lot longer so you
288
00:13:52,429 --> 00:13:54,469
need to be stabilized
289
00:13:54,469 --> 00:13:58,549
you need to be mentally prepared for anything to happen
290
00:13:58,549 --> 00:14:01,509
right that takes a lot of stamina that takes just like
291
00:14:01,509 --> 00:14:02,429
mental focus
292
00:14:02,429 --> 00:14:07,229
and also just really feeling how strong and powerful
293
00:14:07,229 --> 00:14:11,749
your body eyes to more on the side and let's just do
294
00:14:11,749 --> 00:14:17,669
one more and up and then we're going to come on down
295
00:14:17,669 --> 00:14:22,589
to our kneeling position and just take a second right
296
00:14:22,629 --> 00:14:24,549
here took all the shoulders back
297
00:14:24,549 --> 00:14:28,309
if you're not comfortable sitting on your heels
298
00:14:28,309 --> 00:14:31,869
you can always bring a pillow underneath your heels
299
00:14:31,910 --> 00:14:34,430
Give yourself a little support there you come to sit
300
00:14:34,470 --> 00:14:35,950
on a comfy chair
301
00:14:35,950 --> 00:14:39,750
so I'm going to take a moment here just to again connect
302
00:14:39,750 --> 00:14:41,190
back into your breath
303
00:14:41,270 --> 00:14:44,390
maybe take one hand on your belly
304
00:14:44,390 --> 00:14:49,230
one hand on your chest for both hands on your belly
305
00:14:49,230 --> 00:14:52,870
and just finding that fullest range of motion of your
306
00:14:52,870 --> 00:14:57,670
breath that you can noticing if this chest if your
307
00:14:57,710 --> 00:15:01,070
breath is about the shoulders rising and falling
308
00:15:01,110 --> 00:15:02,910
in your chest moving
309
00:15:02,950 --> 00:15:08,270
can you try to settle the shoulders down and feeling
310
00:15:08,670 --> 00:15:12,950
the rib cage expand on the inhale and softly settling
311
00:15:12,950 --> 00:15:13,950
back in on the exhale
312
00:15:13,950 --> 00:15:17,910
inhaling filling exhaling slowly again
313
00:15:17,910 --> 00:15:21,390
if you're imagining you're opening an umbrella rising
314
00:15:21,390 --> 00:15:21,870
and
315
00:15:21,911 --> 00:15:26,951
Exhaling naturally drawing back in this breath is
316
00:15:27,151 --> 00:15:31,751
so powerful to send calming nerves calming sensations
317
00:15:31,751 --> 00:15:33,311
through your entire body
318
00:15:33,351 --> 00:15:36,591
it's also really restorative for your body and especially
319
00:15:37,231 --> 00:15:39,911
getting your mind connected to your body one more
320
00:15:39,911 --> 00:15:42,471
together
321
00:15:42,551 --> 00:15:45,991
inhaling exhaling again
322
00:15:46,031 --> 00:15:48,111
my name is Amanda
323
00:15:48,111 --> 00:15:50,791
thank you so much for joining me today for a fifteen
324
00:15:50,791 --> 00:15:53,150
minute full body prenatal workout with Caravan
325
00:15:53,150 --> 00:15:54,550
Wellness have an awesome rest of your day
26494
Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.