Hi, I’m Latham Thomas, prenatal wellness
expert with www.SureBaby.com. So, you’re moving right along. You should
feel better now and have more energy. Welcome to the second trimester. Today, we are going
to focus on fitness and yoga during this stage of pregnancy. There are so many changes happening in your
body right now. With increased blood volume, your heart is now pumping about 20% more blood
than it did pre-pregnancy, your placenta is now fully formed and functioning and your
ligaments in your abdomen are stretching to accommodate your growing uterus. You may feel
fluttering inside, and that’s just the beginning! So to keep fit, agile and strong for the remainder
of the pregnancy and for your labor and delivery, we are going to move through a choreography
sequence to help to get the blood flowing. Regular exercise will help to keep you feeling
great. You will want to stand on your yoga mat. Make
sure your feet are about hip distance apart, or a little wider (to accomodate your growing
belly). From here, inhale your arms up and over your head. As you exhale, bend your knees
and sink your hips back behind you, then place your hands at about mid-thigh. Pull your chest
forward as you breathe, inhaling. As you exhale, round and tuck. Chin to chest as you gaze
towards your baby. Inhale forward. Exhale back. Do this for four counts. And exhale.
Once more, inhale. And exhale back and slowly roll up to stand. Come all the way up. Roll
the shoulder to your back. From here, we’re going to pivot. Make sure
you angle your pelvis towards the floor here and you have a nice, comfortable stance. As
you inhale, take your arms up and overhead. Exhale and sit. Good. Inhale and life. And
exhale. Inhale. Exhale once more. Inhale. And come down. Good. From here, place your hands at the hips and
reach across. Find length in the side of your waist. Come back. And the other side. And
back. Good. Slowly come up to stand. Pivot the back foot.
The front knee is going to bend. As the back knee reaches towards the floor, don’t go all
the way down. Just a gentle stretch, so you can lengthen the quad and open up the hip
flexor. We’ll do this for four counts. Once more for four. Good. You’re going to pivot the feet again. Good.
And two, three, four. Good. Coming back to you’re wide-legged stance,
inhale, take your arms up and overhead, join your feet together, palms at heart center.