First Trimester Stretch & Breath Work
Training For Motherhood • 22m
DISCLAIMER: I am *not* any form of a yogi, and am not pretending to be. These exercises are straight from a certification course I took and are perfect for first trimester. Instead of calling this a yoga workout, I'm calling it a "stretch and breath work" routine--because that's what I want it to be for you. 10-20 minutes of time to RELAX, connect to your core by breathing, and stretch it out. This routine is perfect to do 1-5 times a week.
- Easy Pose: gently stretches thighs and invites eases—9 rounds of breath
- Cat and Cow: Warms the abs, TVA, and erector spinae (belly and back)—3 rounds
- Birddog Hold: Core stabilization—3-5 deep breath on right side, repeat on left side
- Down Dog Pose: Hamstrings, lower back, arm strength—5 deep breaths
- Half Sun Salutation: Shoulders, core strength and flexibility—3 rounds
- Tree Pose: Inner and outer thigh as stabilizers, core stabilizers—3-5 deep breaths on right, repeat on left
- Pigeon Pose: Outer thighs, glutes, psoas—9 deep breaths on each side
- IT Band Twist: IT band—3 breaths on each side
Up Next in Training For Motherhood
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Second Trimester Intro Video
Please be sure to watch this before beginning Second Trimester workouts. We cover body changes, modifications, and goals/focuses of this trimester!
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Second Trimester Full Body Strength
Important things we work on during second tri:
- Unilateral Work: to address imbalances and compensations
- Glutes: to stabilize pelvis, support pelvic floor, reduce hip & back pain
- Deep Core: to stabilize pelvis and spine & strengthen the pelvic floor
- Back: to help with alignment and postu... -
Second Trimester Lower Body Push & Pull
I explain what push and pull are in the workout. And of course, we have unilateral-focused movements throughout! Remember to keep focus on CORE and body-awareness (what's being worked, what's not being worked, where you're feeling it, imbalances, etc)
Equipment: long band, short band, heavy wei...
