Doing Chair Stretches for Prenatal Yoga

Video Transcript

"The chair pose can be done in prenatal yoga with just a few modifications here. Emily, I'm going to have you bring your feet a good 2 feet apart. Very important having your toes facing forward if it's comfortable. Slightly turning the toes slightly in only in if your hips are nice and relaxed. Again, working with breath. I'm going to have your drop your arms to your sides. Inhaling all the way up. As you exhale, squatting down. Bend those knees. Beautiful. Keep that neck and spine in alignment. Notice her palms are facing each other. You want the arms to be slightly about level with the ears. Beautiful. She's not looking up or down. That keeps that neck in a very strong alignment with the spine. Now, I'm going to have you slightly tuck the tail bone. Perfect. Squatting is a very important part of prenatal yoga. Women who's cultural tradition involve squatting, tend to have easily births. This is a nice high squat here. Coming out of it, very gently. Take a good inhale. Exhale, release into a forward fold. Beautiful. Inhale, reverse all the way up. Exhaling, heart center."