Long Day Pose for Prenatal Yoga

Video Transcript

"The wide-leg long dog is a nice way to relieve the spine. It can be done as one of the finishing poses of a standing pose because it really relieves any stress in the spine. I'm going to have you come into a nice, wide-leg. Why don't you face me this time. Extend the legs all the way out. I'm going to have you come down very slowly to prevent you from getting dizzy. Hands come to the hips. Take a nice, deep inhale. As you exhale release into a nice, beautiful flat-back, lengthening through the crown of the head. Take another inhale. As you exhale release right down into the fold, releasing the hands. Now she's going to come into that nice long dog, so walking your hands forward but keeping the hips over the ankles as best as you can. When she gets to, her arms are extended as far out as she can, she's going to release her head between her arms. Just let it hang. Really release any tension, any stress in her back. If she's got some approx in with her teacher or her spouse, then just give her a nice little rub. Just relax that back, relax your neck. Perfect. To come out of it, very slowly walking your hands back to your feet. Very gently bringing the hands to your hips. We're going to come up very slowly, working with our breath. Inhale to your flat-back. Exhale. Hold. Inhaling the rest of the way up. Exhale. Relax."