Prenatal Yoga Flow 2: Shoulders and Arms With Heidi

Prenatal Yoga Flow 2: Shoulders and Arms With Heidi



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Heidi Kristoffer hosts her second live prenatal yoga class. This time she focuses on the shoulders and arms. You will definately enjoy this and feel it. Let us know how you liked it and what you would like to see next.

Check out more of Heidi on Qinetic.com

hey guys I'm q coach Heidi here on kinetic doing prenatal yoga flows every Friday 10:00 a.m. all right so today we're going to focus on your arms and your shoulders so there's two points to this so it's really nice to have nice arms when you're pregnant because the rest of your body does gain weight so if you can have a little cut even though your body does retain the fat for the pregnancy it still makes you feel a little better and secondly we're going to open your shoulders so that you can have that opening because I know for me my shoulders are getting really tight and as I get later and later in the second trimester because of all that extra weight and hunching forward so we're gonna reverse all that so you're gonna feel awesome because you're gonna have cut arms and awesome earth because you're gonna have open shoulders alright so as always take this at your own level when you are pregnant this is about you connecting to you and your baby or babies like me if you have to so just make sure that everything you do feels right and true for you if you need how balancing use a wall do the routine right next to a wall use blocks use whatever you want to make you comfortable alright and I'm talking let's get started take a big inhale reach your arms out and up hands together relax your thumbs the center of your chest close your eyes plug your thumbs into your heartbeat or just take your hands to your beat take a big inhale through your nose and exhale out the mouth twice more just like that big inhale big exhale and this time on your inhale lift your shoulders all the way up and drop them on the exhale really just get them nice and down loosen up alright take a big inhale reach your left arm up and over just side bending over to the right you can take your forearm to the ground if it doesn't reach don't worry about it do it feels good the main thing is to lengthen through the side waist you always want lengthen the sides as your pregnancy progresses so take a big inhale to open your chest up and an exhale to lean over the more you plug your shoulder back in the more opening you'll get there one more big inhale and one more big exhale right so from here just take your hand to the back of your neck and super lightly you're not pressing or forcing you're just using the weight of your hand to open that neck for you and then take it to the side and take it down so opening the neck will really help open your shoulders Hey let go of that take a big inhale right arm reaches up and I still tipped you over to the left again rooting down through that right hip rooting down through that right shoulder being able to open your chest up to lengthen and when we're being helpful gonna and hey and then take that right hand to the back of your head just gently allow to stay there again not pushing or forcing just letting the weight of the hand assist you in the opening and then take your hand to the left side of your head or whatever side you didn't do it doesn't really matter gentle opening here and then take your chin down it should feel really good if it doesn't explore okay and then just come up on out of that give your shoulders a little shake maybe take one arm over drop the shoulder just real quick for left and then the other arm right and relax and assume that a few more times just easy open alright get to all fours hands and knees hands and wrists right under your shoulders knees right underneath your hips inhale arch and exhale round make sure your fingers are nice and spread get a good grip of the fingers wrist creases are parallel press into the knuckles of your four fingers and your thumb good wrist alignment is super important the more weight you have exhale round I mean it's always important but yeah your body's not used to this and when you're ready tuck your toes lift ribs come on up to your down dog through your feet so you can get the back of your legs open Thanks and any he'll shrug your shoulders up to your ears press the floor away and exhale them down and together on the spine nice twice more just like that shrug your shoulders up exhale them down and one more time good shrug and exhale down all right this one's a little harder looking between your thumbs and simultaneously lower your forearms to the ground and lengthen yeah it's a little difficult lower and lengthen if you don't get first into work one more lower and lengthen nice back to your down dog take a little stroll to the front of the mat going real slow so you can open those hamstrings in the process take a seat wide for your belly and then grab opposite elbows and sway a little side to side so this is getting into all parts of your back so let that loosen up okay syndrome there take your right fingertips to the ground bend the right knee inhale your left arm up if you need the block take it to the ground do what feels good for you if you want to wrap your arm around to the top of your thigh or to your sacrum whatever feels better to open that left shoulder up for you nice and then from there switch hands so take your left hand to the ground then the left knee right arm is up and then both hands come to the ground one vertebra at a time swaying side to side slowly roll up to stand roll your shoulders away from your ears and he'll your arms reach out and up from here right hand grabs the left wrist soft knees inhale lift and exhale tip over the side again getting into that left shoulder open the chest up and then come through Center switch the grip right left hand grabs right wrist up it over breathe here and then go up and we're going to take circles with this so right hand grabs the left wrist take it over the right down up and over and then switch sides to go moments in there over down and up and then twice more in each side circle in switching the grip circling nice just get loose it's loosey-goosey good really nice you guys and one more time down and lift it up nice exhale your hands through your heart all the way down to your forward bend we're going to take some Sun Salutations okay so step that right leg back take your left foot wide arch your spine and a lunge and then step it back to a down dog roll out to plank for the first round if you want to lower your knees to the ground and come halfway through like a baby chat around little for that and then come to a cool breath since your knees are down and exhale back to your down dog email your right leg high down dog split exhale step your right foot outside of your right hand left foot outside and left hand and gather in your squat inhale lift straight up head exhale right back down left side Danijela step your left leg back arch your spine look up exhale down dog roll out to play tap your knees down baby chaturanga Daniel Cole bro the neck chest maybe looks right look a little lift and then down down and how the left leg high open the hip step the left foot outside of the left hand right foot outside the right hand come to your spot and then inhale straight up nice and we'll take another round of those adding on so exhale right back down forward bend inhale step that right like that come to your lunge arch your spine and then exhale to your down up roll out to plank halfway down chaturanga elbows towards your ribcage and then up dog just tops with your feet and hands are on the ground and exhale down dog and hill the right leg high down dog split exhale step your right foot outside of your right hand left foot outside and left hand come to your squat and he'll lift and exhale right back down forward bend and how that left leg back arch your spine exhale step it back down up roll out to plank exhale halfway down chaturanga elbows towards your ribcage hug your baby in up dog open the chest and exhale down up and how the left leg high down dog split exhale step your left foot outside of your left hand right foot outside the right hand hide your little squat pindy hill straight up heel toe your feet closer together pants your heart maybe one hand to your heart one hand baby big inhale through the nose and exhale out the mouth awesome all right inhale your arms reach out and up and exhale right back down forward bend step it back to a plank pose so let's just warm up arms right away with stuff beating around the bush exhale halfway down inhale up twice more your knees can be down for you you can eat you halfway down and up but hug your baby in halfway down and up and then transfer your weight to your left hand and left foot for a side plank here so C can be one in front of the other stacked or if you meet you lower the shin down do it against a wall if you feel unbalanced in any way you should always feel your yoga safe and strong two very good things to feel as a mama to be you and just breathe here in your side plank you might be shaking that's cool all that extra weight is just giving you more to build your muscles with really nice take your right hand to the ground three more lifts and lowers exhale halfway down inhale up again knees can be down halfway down and up halfway down link side plank on the right transfer you reach your right hand and right foot left arm is high again whatever option you like for your side plank take it to your level do not be afraid to challenge yourself if it feels like today is a good day to challenge you'll know nice okay left hand to the ground you know what's up three more lifts and lowers exhale halfway down and hell up knees can be down halfway down and up last one plank pose down dog all right from your down dog we'll start to flow a little bit so inhale your right leg high open the hip the knee and then step your right foot between your right hands spin the back heel down reach your arms up warrior one bring your face drop your shoulders breathe ground that back heel down and open to your warrior two so from you front ankle reaching evenly through your front and back fingers and then from here we're gonna we're going to take some Archer swings with your arms okay so you're gonna reach your left arm forward pull it back and it's going to be swing so forward back back really pull do three more last two really pulling last one and then come back to warrior two so those are all about focus and really getting the biceps muscles engaged and how lift and lengthen exhale to your warrior two and help sit back reverse your warrior there goes my head man head exhale yay for live TV right hand inside the right foot left arm reaches forward open through your chest breathe here if you want more of a shoulder opening take your left hand to the back of your sacrum or to the top of your thigh and open that chest up really nice okay so we're going to go for the sole line so you can grab your fingertips or your wrists or your butt or take a handy little towel lick your Huff in your bathroom and take it into your hands so it's easier if you take it into your top hand and let it drape and then you can just open up it's such a nice opening for the shoulders here and then from there straight your legs for about triangle that should get into your lower back as well leaning back and then we Bend that front knee to that reverse out warrior and then we drill your hands down around your front foot punch it down dog split roll out to a three-legged plank exhale halfway down inhale up this is all about your arms how quick it down and up in children half way down up dog open that chest 540 and exhale down dog annular your left leg high down dog split exhale step your left foot between your hands spin the back heel down up to warrior one square off your hips really nice internal rotation on that right side right away just open the warrior two so these are those bow and arrow things that we did on the other side so in slow-mo you reach the back arm forward fifth pull it back you're really engaging all the arm muscles okay so forward back and really nice four more last three really pull last two last one so nice and he'll sit back reverse the warrior and exhale take your left arm to your thigh or hand inside foot or to a block so if it doesn't want to come down use your walk open your chest and again we start with a half bind to your hand come to your sacrum or the top of your thigh whatever feels better for you today and from there we're going to go for the full vine so again towel this is a magnificent shoulder opener if you let it be so breathe into it it's all about allowing so allow the tightness to open up really nice much like delivery I'm told so we're learning how to find tight situations and make them easy come to your round triangle pose again use the towel you want to it's there for you I know everybody have the towel this is really nice and then from there release out of it warrior to sit back reverse and then windmill your hands down around your front foot three-legged down dog roll out to play exhale halfway down and hell up twice more halfway down and up halfway down find your hot dog head exhale down really beautiful you guys side to side release that neck release your shoulders and then from there roll out to plank pose and just because they were so fun after young and up come on you said you're getting your head pop around it's a push-up party and he'll put it down and slide plain just checking in so maybe you can take it up a level from last time and then write me on down you know it to raise the magic number halfway down and if you lower your knees it's totally cool maybe you'll feel stronger on another day and then side plank on the other side you lift it up three and then three Miller lifts and lowers half way down and up half way down and I'll finish me down half way down down up all right so I'm gonna do a variation on story of me okay so right leg high open the hip bend the knee exhale step your foot between your hands when you're back go down and he'll your arms straight up and exhale them right back down three-legged down dog roll two three legged plank halfway down and up halfway down up dog exhale down up left side and hill your left leg high I'm gonna bend the knee exhale step your left foot between your hands back down make sure I'm straight up for warrior one and right back down three-legged down dog pull out to plank halfway down Anna that's a pound up dog push-ups are your favorite thing on the planet just admit it exhale down dog one more time on each side right leg high open move bend the knee exhale step your foot forward and your back go down reach your arms straight up and right back down three-legged down dog three-legged plank halfway down up cap it up up dog exhale down dog left side looks like how I open the hip bend the knee step the left foot forward spin your back heel down reach your arms straight up there goes that Mike and before I come down and lose the Mike totally sorry guys step it back here you take it down dog playing halfway down Oh halfway down gotta roll with it up dog be flexible enough to go with whatever life hands you down dog okay so now we're going to do a little arm exercise continuing we haven't done enough pull out to plank this is one of my favorites lower your right forearm to the ground and in your left lengthen your right arm and your left arm lower your left forearm right so arm Mike's in your left arm you got a picture Craig's forearm left forearm right arm left arm hug your baby in the whole time just alternating which are lead lower your knees down if this is too much for you today again you're pregnant you have un at least one other thing being good thing to think about and consider so really be mindful of how your body is feeling today and for the last few if you can take it up take it up you can't he's old but he knows for you your secret's safe with me really nice and then come back to down dog beautiful nothing but strong laws here and we'll take another round of that Surya the right leg high open it exhale step your foot between your hands when your back heel down and he'll your arms up and exhale right back down down on the website left leg high open exhale step your left foot forward spin you back here now and hell up to warrior one exhale right back down three-legged down dog three-legged plank halfway down atom halfway down so down down okay still from here okay so for this one come to plank and actually you're going to walk your leg all the way the back in your mouth so take your toes to the back to find your regular plank pose and then reach your right arm all the way forward and your left arm all my lords play right hand back left hand back left arm forward right arm forward back back forward forward back left word for word lower your knees you need to really pull your maybe in towards your spine nice and just keep going take it up if you feel like you can alternating the lean hands go four three last two one nice down dog awesome turn your head a little side now we're gonna just take a little extra flow right like how I open the hip bend the knee just building on what we've already done step your foot forward spin your back heel down warrior one you guessed it it square off those hips there's a theme today and then from here so the right foot is forward take your right arm under unit you will wrap all those high in is to make this is my favorite shoulder opener for pregnancy but you know open your chest up and exhale take the right shoulder inside of the right knee for a devotional variation inhale up and exhale right back down and inhale up part way don't tell that foot a little towards your midline spin on to all the back foot if you feel like you need to talk the back put in a little go for it transfer your weight to your right foot come to warrior three this is too much for you take your hands to ground do it against a wall flex to that back foot really nice and then you're going to come up with ham and find a full eagle so left leg is over left arm is under single or double wrap almost – just away from you find that beautiful opening in the back of your shoulders unwind the legs come back to your devotional warrior release your forearms to the ground for a lizard pose opening up tap the back knee down they said to the right foot Press that right thigh away can you breathe oh yeah and if you need to hydrate don't forget hydrating huh you need to be super hydrated when pregnant and always but pregnancy especially meat you're on for that back foot the top of your thighs getting a nice opening here as well as laughing nice post forums the ground and then sweep that right leg back and come to a dolphin pose so dolphin in and of itself with an amazing shoulder openers we just press your head through your arms towards your toes from here email your tune in front of your thumb and it's go back to Dolphin and I sell that so meager top and push ups you don't constantly want to make everything really nice – give me five more and and four and last three you can do it last – really nice last one drop your knees down Child's Pose burn that one is tough or so I'm told relax I love it Nathan we'll just give your shoulders a little break here I did promise opening to this so inhale your right arm up and I'll reach it underneath you and take that twice more inhale lift and exhale reach and one more inhale lift it up open up and then shoulder to the ground temple to the ground really nice so thread the needle here your left hand can be on top of your right you can tent the fingers forward to open your shoulders you can reach it around whatever gives you the best shoulder opening is the variation you should take and then from here come back through Center and take the other side left arm is up exhale reach it underneath you and twice more inhale lift and exhale reaching and one more time sit up and exhale reach it underneath you shoulder to the ground and look to the ground you know the drill whatever is your your yoga practice aren't your spine looked up and exhale round really nice tuck your toes lift your hips down down we have a left side the left leg is up open it bend the knees step your foot forward spin the back heel down touch your warrior one and right away left arm reaches under for your Eagle almost – gets away from you big inhale here look up and exhale take your left shoulder inside of your left knee for devotional variation and up and exhale down so it's opening the hips here as well bonus and how up and exhale down really nice come up heart way toe heel your foot in you want to hop the back foot and go for that or just transfer the weight onto the left foot how much your warrior three with Eagle arms flex your that back foot and then come on up and again all we do the wall can feel unbalanced right leg over bend the standing leg for support elbows high and away from you from there I'm lined the leg step that devotional with Eagle arms release the morons down come to the knife edge of the left foot press that left thigh away from you opening the shoulder reach around for the back foot and then take both warms the ground you know are going excited put nut back into your dolphin pose this time lift your right leg up and give me five g's inhale forward exhale back if they're too tough go back to two feet really nice three more last two your arms you're living in them last one want them to be awesome knees left leg high and he'll forward exhale back for more and back last three and back last two and back last one tense your fingertips and optically engage your shoulder blades down in together in your spine to really make shoulder opening if you can find it's a really active arms and pressing those shoulders down will give you a beautiful opening here awesome and then from here if you want to take another shoulder opener you can take your blocks if you don't have blocks you can use the ground it's totally fine elbows on the blocks reverse prayer hands in between your shoulders drop them it should feel absolutely amazing yeah you can tell by the music the hard part is over I promise breathe unless relaxing is hard for you which it is a lot of people nice you guys to stay there for long if you like and again you can totally do that in the ground you absolutely do not need blocks to do that it just heightens the stretch you know do what you want alright so from here we're gonna do a hip and shoulder opener beautiful combo so take a blanket or a towel whatever you have in your house that's gonna be nice soft on your knee and take it to one side of your mom okay so from there I want you to switch over a little and take your right knee onto the blanket you're going to take your legs at a 90-degree angle so they're making an L and then from there you're going to take your force to the ground and breathe you're reaching your pelvis back this is an amazing people here and then I want you to thread your left arm over to the right your right elbow with wool will paint over your arms of the bowl will shuttle over this is amazing twice – oh thank and then switch the arm is in front so this time cross your left arm in front feature forward relax or pelvis and then come on up to sit I'm here I'm just going to turn my back to you just for a second just show you reverse prayer together and upper back as much as you can and just breathe here it's a gorgeous upper back thoracic spine shoulder opener chest opener from there come back to Center take a big inhale reach your arms out enough hands together relax your thumbs the center of your chest close your eyes one arm one hand stays on your heart one hand goes to your baby or babies take a big inhale through your nose exhale out the mouth twice more big inhale exhale one more time inhale and exhale and namaste thanks so much for playing guys your arms are gonna feel amazing tomorrow all right so we're going straight into the live Q&A so many of you tweeted at hashtag ask Heidi I totally forgot to announce that before but I tweeted it so hopefully you're in my tweets and the kinetic team do you have anything Hey okay let's see what you guys want to know oh I'm sorry last-minute questions are coming in be with me haha thanks so much thank you yay okay which camera hey guys welcome back sorry we had a little technical difficulty but don't worry I am here to answer your questions because it's amazing and I love them ok so you got some tweets alright what do we got at inspire yoga NYC asks can you do inversions when you are pregnant how do you feel about that ok this is how I feel about that if you did inversions before you were pregnant if inversions feel good for you do them do what makes you feel good if you've never done inversions and all of a sudden you're pregnant you're like I want to get into yoga which is cool go to prenatal yoga class don't do inversions different versions were not part of your practice before your pregnancy general rule of pregnancy that you'll hear from pretty much everyone is do what you were doing before don't add anything new and physical sound good they also say some doctors do say not to do them in the first trimester while everything's trying to implant so you know again listen to your body it will tell you and some inversions will feel ok and some inversions will not so do what feels good for you if they were part of your practice alright at Lisa Elliot 102 5 asks how much should you workout while pregnant do you need to stop at a certain point I haven't told different things depending on the doctor what are your thoughts oh my gosh welcome to the club every single person has a different opinion on this and it drives me crazy so I just go back to do what feels right for you so I mean the people that I know who have been through successful pregnancy to term have actually worked out quite a bit because they were working out before their pregnancy so again if you were working out prior to your pregnancy you're more than welcome to continue your workouts that you are comfortable with and they actually say a good rule of thumb is that if you can talk while you're doing your workout that's okay so but the second that you get really winded during your workout it means your baby's not getting enough oxygen so take it down a notch so you know if you were a runner and you used to run really fast you know maybe you're my get a little bit slower it's you know it's all good okay and you only need to stop if it doesn't feel good for you or if your doctor puts you on bed rest so you know those doctors did go to med school for a reason this movie should listen to them if they tell you to stop stop all right let's see Liam M Lynch asks how much water would you recommend women who are pretty active taking how much do you take in well it's a great question because because you guys probably know I am one of the essentia water hydration specialists and I'm in the middle of a 30-day challenge where I'm asking everybody to drink 1.5 litres of water per day and I think that's a good one but I think if you're pregnant you should actually take it up to at least two litres you know they say the general rule is like 8 glasses of water a day and when you're pregnant it's more if you're thirsty you should drink if you have any cramping anywhere in your body at any point you should drink water because that's usually because of high dehydration and you never want to be hydrated you need all those fluids to be moving in your body so the baby can get everything he or she needs so drink up oh yeah and I just drink a ton of water every day way more than 2 litres because I work out and you need to compensate ok at shopback smooth can you do this all throughout pregnancy ok um can you do this all throughout pregnancy you can do throughout pregnancy whatever feels good to you during your pregnancy so you know there are certain things like rules of thumb that you shouldn't do for example in yoga you're never supposed to do a closed twist so even if you were a total you know crazy power yogi before your pregnancy you should never do closed twist because that cuts off all of the supply to your babies don't do it anything that squishes the babies like being on your belly after the first trimester it's going to feel bad don't do it and you know the inversion question they say during the first six weeks or so of the pregnancy don't do them because the fetus is trying to implant what a lot of people don't know they're pregnant so you don't actually know and you maybe you're doing them anyway and you're pregnant anyway so you know do as much as you can it makes you feel awesome because you do need to be strong for delivery and you be strong when you're a new mama and if you want your body to get back in shape you want to be strong so you know if you just sit on a couch and eat you know just your old pregnancy getting that body back is going to be very difficult and it's also going to be you need a lot of endurance for the labor and to carry and take care of your newborn baby so do whatever feels good for you all the time and it doesn't feel good chill out enjoy your pregnancy okay I think I covered everything if I didn't tune in next Friday 10:00 a.m. tweet ask hashtag ask Heidi and I will answer your questions next Friday after the next prenatal workout we do and also let me know what you want the focus to be next week it's going to be fun don't forget to tune in tomorrow for Q coach Isaac's 10:00 a.m. class tomorrow on Kinetico all right guys thanks so much for tuning in I'll see you next week you

6 thoughts on “Prenatal Yoga Flow 2: Shoulders and Arms With Heidi

  1. Thank you for another great workout! Nice balance of strengthening and toning with stretching. Repetitive at times but effective. I am near the end of my 2nd tri and I thought was in great shape until this! Had to modify at times–definitely bookmarking as something to work towards.

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