GOAL: aid in a smooth delivery. warm up the body with hip mobility and pelvic floor relaxation movements. This routine can be done before further exercise or on its own. WHEN: can be done your entire pregnancy but encouraged to add these in by 28 weeks. Great for your 2nd and 3rd trimester! Hi Goddess, in this class all you need is some space, a nice cushioned area or yoga mat and a wall nearby. ❀ I purposely did not add music to this particular session so that you can set your current mood! Whether that be calm or fun and funky. Either totally work here or even while you watch TV! Exercise is important to support a healthy pregnancy. So Before we do any type of workout it’s important to gently warm up. ❀ Did you know your uterus pushes the baby out!? This means your pelvic floor actually needs to be relaxed and move out of the way to allow the baby to pass through. Although pelvic strength is super important during pregnancy, pelvic lengthening and relaxing is just as important. ❀ By 28 weeks I encourage you to include these hip mobility and pelvic floor relaxation movements and get comfortable with pushing positions so your body is familiar with releasing tension and helping the baby navigate through your pelvis. Let’s get started with our pregnancy safe stretches TIME STAMPS & MOVEMENT BANK - 0:00 Introduction & Settle Into Your Space - 1:37 | Neck Stretch and Release: Slowly tilt your head to each side, forward, and backward to stretch the neck muscles gently. - 2:55 | Kegel Exercises: These are pelvic floor exercises, not exactly stretches, but beneficial during pregnancy. Squeeze and release the muscles you would use to stop the flow of urine. - 4:03 | Standing Pelvic Tilt/Rocks: arch your hips upward and tuck your pelvis in. Make sure to keep the knees soft - 4:42 | Wall Stretch for Chest/pectorals: Stand facing a wall, place your palm against it, and gently turn your body away to feel a stretch in the chest. - 6:17 | Side Body Stretch: Stand with feet apart, raise one arm, and gently lean to the opposite side. - 7:55 | Standing Hamstring Stretch: Stand with one foot slightly in front of the other, toes pointed up. Bend forward from your hips, keeping your back straight, and reach toward your toes. - 9:15 | Standing Wall Calf Stretch: Stand facing a wall, place your hands on the wall at shoulder height. Step one foot back and press the heel into the floor to stretch your calf muscle. - 10:53 | Hands and knees - Cat-Cow Stretch: Similar to the pelvic tilt, but in a flowing motion. Arch your back up like a cat, then dip it down like a cow. - 12:13 | 90/90 Seated Hip Opener/Rock: On bum, hands back, feet planted, rock knees back and forth slowly. Hold where it feels good/ as needed. - 13:29 | Butterfly Stretch: Sit on the floor, bring the soles of your feet together, and gently press your knees toward the floor. - 15:27 | Hip Flexor, Abductor Rocks: Kneel on one knee, while keeping your other foot flat on the floor in front of you. Gently push your hips forward and back - 17:45 | Low Lunge: back knee down, gently rock into the stretch and back out of it. Listen to your body - 20:12 | Side Lying Hip Circles: you can support your head with a pillow as well as your growing belly or back side. - 21:50 | Legs-Up-The-Wall Pose: Lie on your back and place your legs up against a wall, creating an L-shape with your body.

Notes: in this class you will need a birthing ball also called a Pilates exercise ball or simply exercise ball. GOAL: mobility and release throughout your hips! This routine can be done before further exercise or on its own. WHEN: can be done your entire pregnancy but encouraged to add these in by 28 weeks. Great for your 2nd and 3rd trimester! INSTRUCTOR: Janelle is 6 Months Pregnant is this Video TIME STAMPS INTRO: 00:00 - 1:44 1. TimeStamp 1:44 | Bouncing (doesn't actually do much for you but can feel good!) 2. TimeStamp 2:14 | Pelvic tilt - tuck and release (you can hold your belly as your grow for more support) front to back 3. TimeStamp 3:00 | Hip Circles legs wide, hands in knees - both directions 4. TimeStamp 3:47 | Upper Back Stretch: Sit on a chair or exercise ball, clasp your hands together in front of you, round your back, and push your hands away while dropping your head down. 5. TimeStamp | 5:33 Figure 8 Hips 6. TimeStamp 6:42 | Roll on your back 7. TimeStamp 8:26 | Hands and Knees - hands rested on ball A. Press forward to dip the belly and then back towards a child's pose position. Knees open B. Hips rock front to back and side to side moves C. Hip circles or hula hoop motion with body D. Twist or wag the tail **Can also rest elbows and head on ball for this 8. TimeStamp 13:43 | Hands and Knees Rocking Lunge: rest elbows and upper body on ball. Step forward with one leg and rock forward and back 9. TimeStamp 15:31 | Forward hip stretch. Sit on a chair or stable block, knees wide, place hands on the ball and rock forward flat back and back up seated 10. TimeStamp 17:08 | Lunge over the ball (ball supported) 11. TimeStamp 19:34 | Squat and Extend to Stand: fingertips on ball, squat down and stand back up 12. TimeStamp 21:25 | Supported Deep Malasana Squat: Put the ball up against the corner of a room. squat down and press back into the ball. hips up just a bit malasana. gentle bounce