30-Minute Prenatal Yoga At Home (All Trimesters, No Equipment)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and today I'm coming at you with a prenatal yoga workout. I'm in my third trimester, but this is safe for all trimesters of pregnancy. You can take it at your pace. We'll be flowing through a variety of exercises. All you're going to need is just your body weight and your mat. And I'm going to add a yoga block. If you don't have a yoga block, you could simply add a thick book or just a little stool or bench that you could use to support you as needed towards the end of this flow. Alright, we are just going to flow through a variety of exercises. Some are going to be a little bit more gentle stretching and some are going to be a little bit more isometric hold where you're going to feel that fire building in your muscles. Take this at your pace. Let's go ahead and get started. Our warmup is just starting with our general flow. We're going to start with some good belly breathing here. So I'm going to place my hands right on my belly. Feet are underneath my hips. Tuck my pelvis under my rib cage. Thinking about pulling my rib cage down towards my hip bones. I'm going to take a big inhale. Belly is going to expand and then exhale. I'm thinking about hugging my baby in and up. My hands are going to mimic what my core is doing. Big inhale, big exhale. Hug the baby in and up. So think about those deep ab muscles. They're doing just what my hands are doing. Inhale, exhale. They're wrapping around me like shoelaces due to a shoe. Nice. Big inhale and exhale. Pulling the baby in and up. Nice. One more. Big inhale and exhale. Awesome. From here you're just gonna gently relax and roll the shoulders. Just give me a couple shoulder rolls. Up, back and down. Up, back and down. Nice. Just rolling out. Go for two and one. Now let's just let the neck roll from side to side. We're going to start at the upper body and slowly work our way down the body. Just rolling that neck side to side, back to center. Take your right arm, reach it overhead. Gently guide your left arm down your left thigh and gently side bend over to the left. Big reach, opening up the lats, the obliques. Side body stretch. Big inhale and exhale. W1 more. Big inhale and exhale. Switch it out. Other side. Take the right arm, guide it down the right thigh. Left arm overhead. Big inhale and exhale. Big inhale and exhale. Nice. Come back to center. Take those hands behind your back. You're going to take the knuckles and pull them away from the tailbone. Big chest expansion. Think about pulling your chest muscles apart. Opening up right here. You're gonna hold here. One big breath. Big inhale and exhale. Now take both hands over to the right hip. Gaze right. Now gaze left. Gaze right and left again. Now take those hands straight back. Big inhale and exhale. Now take the hands over to the left hip. Let's gaze left then right. Left then right. Nice. Take those hands behind you. One more big inhale. Big exhale. Gently release. You can let your arms just flap for a couple. Just let them flow. Now you're gonna take your hands to your hips. I'm gonna take a little bit of a wider stance. We're gonna do some hip circles. So I'm just pushing my hips all the way around. Just drawing some half rainbows with my hips. Or full rainbows, I should say. Drawing some rainbows. Half circles with my hips. Pushing the hips back and back. Just creating some movement through those hips. Right. A lot of tension in the hips and low back throughout pregnancy. Pushing side to side here. Awesome. One more each way. Push and push. Nice. From here, we're gonna take a nice wider stance. Nice wide stance. Whatever feels comfortable for you. I'm gonna walk my hands down my right leg, over to the left side. Walk my hands up my left leg and then reverse it. So I'm gonna walk down my left leg, over to the right leg, walk up the right leg. This one just feels so good for me. Opening up the back side of the body, the hamstrings. Walking your hands down one leg, cross body and up the other leg. Nice. Walk it all the way over and up. One more. We're gonna walk it back and up. Nice. From here, I'm going to take my hands and slide them down my thighs. And I'm going to drop the shoulder. Stand tall. Drop the shoulder. Opposite shoulder drops towards opposite knee. Stand tall again, sliding my hands down my thighs. Drop the shoulder, stand up. Draw the hands up. Stand down and drop. Opening up the shoulders. The inner thighs. Nice and drop. We'll do one more each way. Up and drop. Last one right here. Up and drop. Nice. From here, go ahead and walk your feet back underneath your hips. I'm going to turn to the side. We're just going to go into a couple forward folds. So big. Inhale, reach up. Exhale forward, fold. You can take a nice Wide stance, as much room as you need to make for baby. Inhale, lift up halfway, exhale, flat back, fingertips can graze the mat if that feels comfortable for you. And then rise all the way up. Big reach, big inhale, exhale, Option to add a baby back bend, reach up forward, fold, inhale, lift halfway. Exhale, fold, inhale, lift all the way to the top. Exhale, baby back bend, inhale, reach, exhale, fold, inhale, lift halfway. Exhale, graze the mat. Inhale, reach, exhale, back bend, inhale, reach, exhale, fold. Last time. Inhale, lift halfway, exhale, fold, inhale, all the way back up to the top. Exhale, baby back bend, inhale, lift, exhale, fold. And then from here, you're going to plant your hands on the ground, knees come down. You're going to come down to a quadruped position. So basically, I'm just on all fours. My shoulders are stacked over my wrists, my hips are stacked over my knees. I'm in a nice quadruped position on the mat. And we're gonna go through some cat to neutral spine. So I'm gonna inhale, drop the belly, exhale, neutral spine, hug the baby nice and tight. That same belly breathing we were doing. Inhale, drop the belly, exhale, hug the baby nice and tight. Right there. Nice. Inhale and exhale. You can gaze down at baby. Say hello if that feels good for you. One more right here. Big inhale and exhale. Now, if you need to take a little bit wider stance with your knees, you can. You're simply going to draw hip circles with your knees. So you're going to push side and around those same standing hip circles you did. Now you're doing them from a kneeling position, drawing those rainbows or half circles with your hips side to side again, just opening up those hips, creating some movement. Rocking side to side here. Nice. One more. Come back to that neutral quadrant position. You can walk your knees back under your hips. And we're gonna go for bird dog. So I'm going to reach opposite arm, opposite leg. Extend and hold. Hold for three, two, one. Set it down, Switch sides. Reach, extend and hold. Hold for three, two, one. Nice. Starting to warm up that spine, the back side of the body, hamstrings, glutes. Hold and release. And hold. Hold for three, two. One more each way. Big reach. How much length can you create between fingertips and heels? For three, two, one. Set it down. Same thing. Other side. Reach and hold. Hold for three, two, one. Now I'm going to keep this right arm extended, left leg and What I'm going to do is I'm going to kick my left leg out to the side. Right arm is going to reach it for actually I'm going to go same arm, same length, same arm, same leg. So left leg is out, right let. Or left leg is out, left hand is out. Extended goddess. So as I sit back, I reach forward. As I drive my hips up, I open. Sit the hips back. Reach forward, Lift the hips. Open. Gaze follows fingertips stretching through the hips. Inner thighs, shoulders are activated. Back is activated. Nice. Gaze up. Nice. Extended goddess. Reach forward and then reach up. Nice work. Reach forward and then reach up. Two more right here. Sit the hips back and reach forward. Lift the hips and follow gaze. Follow fingertips. Last one. Sit the hips back, reach forward and up. Nice. Bring it back to center quadruped position. This time. Can you tuck your toes under and go for a bear crawl? Hold. So I'm going to tuck my toes under, gently hover my knees off the mat and hold. Hold for 3, 2, 1. Rest, recover big belly breath. Inhale, exhale, lift and hold. Hold for 3, 2, 1. Drop the knees to the mat. Inhale, exhale, lift and hold. Hold. Hold for three, two, one. Activating the core, the pelvic floor. Inhale, exhale, lift and hold. Hold for three, two, one. Set it down. One more. Inhale, exhale, lift and hold for three, two, one. Extended Goddess. Other side. Right leg is going to kick out. Right arm is going to reach forward. As I sit my hips back. And then as I lift up, I extend and open. Gaze follows fingertips. Hips go back. Arm reaches forward. Hips come up. Arm reaches overhead. Gaze follows fingertips. Nice. Inhale, down. Exhale, lift. Inhale, push back. Exhale, lift. Nice. Two more big breaths. Just like that. Inhale, push back. Exhale, lift. Last one. Inhale, push back. Exhale, lift. Nice. Back to bear back to that bear hold. We're going to challenge it. Just a couple breaths here. You're going to do three of them. Inhale, tuck the bellies under or tuck the toes under. Inhale, belly drops. Exhale, lift and hold. Hold for three, two, one. Set it down. Inhale, exhale, lift and hold. Hold for 3, 2, 1. Nice work. Inhale, exhale, lift and hold. Hold for 3, 2, one. Set it down. I'm gonna walk my hands just a little bit farther away from me. I'm gonna tuck my toes under and push my hips up and back into down dog first. Down dog right here. So just take some time. Press your hips nice and high, chest towards thighs. You take a wider stance make room for baby pedal through those heels. If down dog no longer feels good for, stay right here in this quadruped position. You can push back to child's pose. You can always go to an incline down dog placing your hands on a chair or a bench. Do whatever feels good for you today. Okay, we're gonna go for leg lifts, so settle in here. Left toes are gonna lift off the mat. Tap the mat. Lift and tap. Lift and tap. If that does not feel good for you from a down dog position, you're gonna do it from the mat. You're gonna kneel right here. You're gonna lift and tap. Lift and tap. You have four. Nice work. Three knees drop to the mat. Two and one. Knees drop to the mat. Big open of the hips. Push back. Child's pose. So spread those knees apart. Big toes to touch, forehead to the mat. Fingertips reach away. Big inhale, Big exhale. One more time. Big inhale, big exhale. Nice. Come back up to the quadruped position. Option to stay here in quadruped position. Option to tuck the toes under. Push back down dog. Right toes lift off the mat. Lift and lower. Lift and lower. Squeezing those glutes as you lift. Right here. Nice work. You can do this from the mat or from down dog. Awesome work. Lift and lower. You got it. Stay with it. Nice work. Right here. Finish. You have four. Nice work. Three. Awesome job. Two and one. Let's take one more child's pose. Open the knees wise. Sit back. Big child's pose. Big inhale, Big exhale. One more breath. Big inhale. Big exhale. Nice work. And we walk back into that quadruped position. You're going to tuck your toes under, find that bear crawl hold and then walk your hands back to meet your feet. Stand up nice and tall. Awesome job. Woo. Let's roll up those shoulders again. Come back to that standing position right here. Big shoulder rolls. There we go. Awesome job. From here, we're going to transition into chair pose. Okay, so chair pose. Typically we have like ankles and knees to touch. I'm going to take a nice wide chair. Make plenty of space for baby. I'm just going to start with a couple chair squats. So squatting down and up. Squatting down and lift. Awesome job. Squat and lift. You can stay right here. Hands can stay right on the baby. Otherwise you can add the arms. Close it, open it, close it and open it. Sink. Back of the hands, touch. Open the chest. Back of the hands, touch open the chest. Nice. Inhale, Exhale. Stand inhale. Close. Exhale. Open Nice. Really activating chest. Shoulders back. Right there. It's all working for you. Creating resistance with your own body weight and your arms. Awesome. Two more. You got it. Inhale, exhale. Last one. Inhale, exhale. Let's go for a couple hamstring scoops. I'm gonna walk my feet a little bit narrower. I'm gonna kick my right heel out in front of me. I'm gonna scoop and reach. Scoop and reach. Nice stretch here. Scoop and reach. Big scoop and reach. Stretching through that front right hamstring. Nice. Big scoop and reach. Big scoop. Two more. Big scoop and reach. Last one. Big scoop and reach. Nice. Back to those chair squats. Take it down and up. Hands can stay wrapped right around baby option. Down and open. Slide down and open. You can windmill the arms. Nice. Hands can slide down the thighs. Open the arm. Slide down, shoulder roll. Slide down, shoulder roll. Bring the hands out. Roll one arm back. Slide down, shoulder roll. There you go. Nice. Inhale down. Exhale, reach. Awesome job. One more each way. Take it down and reach. Take it down and reach. Hamstring scoops on the other side. Standing in my right leg. Left heel kicks out. I'm gonna scoop, reach tall. Big scoop. Reach tall. Big scoop and reach. Scoop and reach. Nice work. Big scoop and reach. Awesome job. Scoop. Nice. Awesome. Two more. Big scoop and reach. Last one. Big scoop and reach. Let's go back to that chair squat right here. Take it down and up for three. You're gonna hold that chair in two. Last one. Can you hold that chair right here? Hold it here. Tiny pulses. You can take those arms in front of you. Maybe you extend them overhead. Tiny pulses right here. Feel that fire burning in those top of those legs, those quads and thighs. They're activated. Yes, they are. Here we go. Pulse. 8, 7, 6. You got it. 5, 4. Hold low. In 3, 2. Hold here. Just hold. It's an 8 second hold for 8. 7, 6. Can you drop in inch? Nice work. Go. 5, 4, 3, 2 and 1. Stand up. Shake, shake, shake, shake. Shake out those legs. We are going to transition on. I'm going to turn my hips to face this way. I'm going to set my right leg out in front of me. Lay left foot is going to step back. Heel to arch alignment. Finding Warrior one. Okay, I'm reaching forward towards the right. Nice. Right toes are pointing straight ahead. Left foot is pointing towards you. Heel to arch alignment. Hold here and then open into Warrior 2. We're gonna get into nice Warrior 2. Sinking low into this front leg. Thinking about heel to arch Alignment. Thinking about pulling this knee back. Don't let this knee slide in. Pull this knee back. Keep this leg very active. Arms can come out to my sides. Right here. Big inhale. Big exhale. Big inhale, big exhale. Now I'm going to take my right elbow to my right knee. Wrap my hand around baby and reach overhead. Gaze. Follow fingertips. Right here. Nice. Just settle in. Keep a nice bend in that front leg. Don't let that front knee cave in. Reaching overhead. Gaze follows fingertips. Hold for three, two. Gently unwind. Back arm is going to slide down. Back leg and reverse. Still keeping a nice bend right here in this front leg. Reverse it and sweep forward again. Wrap that hand around, baby. Elbow to knee. Reach overhead. Nice work. Hold it here for 3, 2, 1. Take it back one last time. And now you can straighten through this front leg. That should feel really good. Bring those arms up to the side. We'll tick tock. We'll do a triangle reach forward and down. Gently sliding hand down. Go as far as feels comfortable for you. Bring it back. And then you're going to turn your toes to face me. Finding star pose. Big reach overhead. Right here. Star pose. And then we're going to slide our backs down the wall into goddess pose. Right here. Sliding your back down the wall. Tiny pulses here in goddess pose. Tiny pulses down and down. You got it. 8, 7, 6. Stay with me. 5, 4, 3, 2. Let's make it big. Bring those arms out to your side. You're gonna reach and pull. Reach and pull. Shoulders and back legs are working with you. Reach and pull. Nice work. Reach and pull. Big up, pull down. Inhale, up. Exhale, squeeze. Inhale, lift. Exhale, squeeze. You got it. Nice work. Right here. Go. 4. You're gonna hold it low. In 3. Nice work. 2. And hold it here. Just hold it here. Now we're gonna go some side to side sweeps. Holding baby so that right elbow is gonna drop to the right knee. Hold baby. Reach and sweep. Other way. Sweep. We're gonna work those obliques. Sweep and sweep. You're holding low in the legs. Gentle hugs to baby. Side to side. Activating those obliques, those side abs as you reach over and over. How low can you stay in those legs? That's your challenge. Nice work. You have 4, 3, 2, 2 and 1. Now reach up. Star pose. Shake up those legs. That should feel really good. We're gonna go Warrior one. Other side. So back foot, toes. Now face you front left toes face straight ahead. Reach forward. Warrior 1. Big inhale, big exhale. Drop into Warrior 2. Bending into this front leg. Heel to arch alignment. Strong front left, left knee. Knee pulls out towards those outer three toes. Arms at my side. Inhale and exhale. Inhale. As you exhale, can you sink a little bit lower? One more inhale and exhale. I'm gonna take left elbow to left knee. Wrap it around baby gaze. Follow fingertips. Reach up. Nice. Keeping a strong front left knee. Nice big breath here. Hold for three, two. Keep a soft bend in that sandy leg. Front bend in that front leg. Reverse it. Reaching back behind you. This arm can slide down the back leg. Nice. Bend in this front leg again. Drop left elbow to lefty. Grab that baby. Reach overhead. Awesome job. Holding low. You got this. Legs are feeling fiery. I know. Hold for 3, 2. Reverse it. Wrap around. Oh, it feels good. You want to straighten through that front leg. Go for it. Straighten that front leg. Go ahead. Take those arms to your side. Tick tock. Reach forward and down. If it feels good for you, Little triangle stretch. Awesome job. Nice work. Bring it back up to center again. Let's go. Star pose. Big reach overhead. Big inhale, big exhale. Drop down into that goddess pose. Find some wobbles side to to side here. Popping those toes off the mat. Nice hold. 4, 3. Find stillness in 2 and 1. Sometimes I find it's easier to just keep moving. It's like when you're going through a contraction. You want to keep moving, but stillness can be really hard. So just find that stillness. You can place your hands right on your legs if you need to. Big inhale, big exhale. Maybe you want to find your baby. One more. Big inhale, big exhale. Reach up nice and tall. Take a nice wide leg fold. If it feels good for you, just reach those hands towards the ground. Go ahead. Sway those hips side to side. Awesome job. Nice work. From here, walk your hands over to the right leg. Walk your hands up that right leg, over to the left leg, down the left leg. Now walk your hands up the left leg, over to the right leg. Alternating hand walks down again. Just love this one. It feels so good. Walk them down and back up. Nice. Now, if you have your yoga block, you can find your yoga block. I'm going to add it, okay? So what I'm going to do is I'm going to take my yoga block. I'm going to place it. I'm going to come down into a nice quadruped position. I'm going to be using my yoga block, so I'm going to step my left foot outside my left hand here. Hands are planted on the yoga block. I have it up. Give me a little bit more support here. I'm going to reach into those hip flexors. So I'm going to open those hips and stretch, and then I'm going to push back and stretch through that front hamstring. Drop those hips to the mat. Stretch and push back. Nice. Yoga block. Just brings the ground a little bit closer to me. Nice. Dropping the hips, opening the hip flexors, and then stretching through the hamstrings. Nice. Dropping down. Awesome job, you guys. And stretching. Two more right here. Drop down and stretch it back. Nice work. Last one. Drop down and stretch it back. Awesome job. From here, gonna come back to that quadruped. Both knees on the mat and just switch it out. Right foot's gonna step up to the right side of the block. Same thing. Going to drop the hips and then stretch back. Hamstring stretch. So I'm thinking hips opening up the hips and then opening up the hamstrings. You might notice one side feels a little bit stickier than the other. That's totally normal. This side has more fluid for me, that other side is a little bit stickier. Totally normal. Take it back down, push it back up. Just flowing through this with your breath. Nice. We built some fire in the legs, and now you get to stretch it out. That's the best part. You're gonna give me one more. One more. Drop it down, open the hips, and stretch it out. From here, I'm going to turn to you. I'm going to take that block right in front of me and just do a nice supported wide leg fold. This could look like my hands on the block. This could look like my elbows coming to the block and just breathing. Right here. Nice wide leg fold. Toes are facing me. Big inhale. Big exhale. Another big inhale. Another big exhale. And then from here, I'm going to slowly roll up, walk my feet in. I'm actually going to place this yoga block right where I want to sit. I'm going to come into a supported squat. A nice, wide leg squat right here, supported. Sitting on my yoga block, my elbows can fall right between my inner thighs here. Roll the shoulders down and back. So just nice seated, supported squat. This is a good chance to just hang out here, check for a moment. A lot of times, we spend a lot of time contracting our pelvic floor. So now's a good time to just let your pelvic floor relax and drop into the block. Just take a couple of relaxing breaths. Big inhale, big exhale. Awesome. With the Exhale. Think about everything melting down towards the block, towards the ground. Big inhale, big exhale. Nice. From here, I'm actually going to take my hands behind me and do a nice chest expansion from a seated position. Big inhale, exhale. Pull the knuckles away from the back, the tailbone. Sit up nice and tall. Think about spreading those chest muscles apart. Awesome job. Nice option. You can continue to hang out here. Option I'm going to turn to the side so you can see. I'm going to go into a supported figure four. Okay. So I'm going to be sitting on my yoga block. Right. The bigger your belly gets, the more challenging this can be. My hands are going to come behind me to support me. I'm going to draw one ankle to the knee, and I'm going to just sit here. I'm thinking about sitting up nice and tall, and I can simply start to draw the heel closer to me. And I'm going to feel the stretch right here in my outer glute, my paraphoris muscle. That can pinch those sciatica nerves, causing sciatica pain that's common during pregnancy. So keeping the paraphoris nice and loose, those glutes nice and loose. It's a great stretch. We want to sit back, open up, extension. Sciatica pain is caused by flexion or hinging forward. So we just really want to open up in this pose right here. Stretch through that side glute muscle. Awesome job. Just holding here for three, two, and we're going to switch it out. So I'm just going to bring other ankle to knee. You could do this on a foam roller as well and get a little bit deeper into that paraformoris muscle. Just a great way to stretch those side glutes. Right. If pigeon is no longer comfortable for you, this is a great, relaxed way. Still supporting your baby, supporting your belly, but to stretch through those outer glutes and keep them nice and loose. Awesome job. Nice work. Hold it here for 3, 2, and 1. Nice. You can gently come off your block, and we're gonna go into some final stretches. We're gonna open up the shoulders. One of my favorite things to stretch, especially as we get into that fourth trimester when we have a baby. Be on board. We spend a lot of time doing this. We're going to work on stretching those shoulders. So I'm going to come into a quadruped position on all fours. My right hand is going to reach straight out in front of me. My left hand is going to thread the needle. So left hand threads the needle. Left ear, left shoulder's mat. Right hand reaches out. Hips stay high. Puppy dogs. So it's a puppy dog with a thread. The needle stretch right here. You're going to take two big breaths here. Big inhale. Thread and exhale. One more. Big inhale. And exhale. Now, can you take your gaze from your right to your left? So shift your gaze. Transition the gaze from left to right and feel a little bit deeper. Shoulder stretch right there. Big inhale. Big exhale. One more. Big inhale. Big exhale. Awesome. Come back to center. Same thing. Other side. This time. Left hand goes straight out. Right hand threads the needle. Right ear, right shoulder to mat. Think about reaching that left hand and right hand as far away from you as possible. Big inhale. Big exhale. One more. Just like it. Big inhale. Big exhale. Now you're going to shift that gaze, drawing it over to the right counter from the hands. Two big breaths here. Big inhale. Big exhale. One more. Big inhale. Big exhale. Awesome job. Walk it back up. And that is our prenatal yoga flow together. I hope it was a good combination of getting some mobility and stretching paired with a little bit of heat building in the lower body and the arms so you can kind of feel all those muscles working perfect to add to your prenatal workout routine. If you love this workout, you can find more of our pregnancy friendly workouts@nourishmovelove.com thanks and have a great day. Thanks so much for joining me for that prenatal yoga flow. I hope you loved it and if you did, I'd be so grateful if you dropped a subscribe to my YouTube channel right here. And if you want more prenatals barre yoga pilates inspired workouts, you can find one right here. Otherwise, you can find all my pregnancy friendly workouts in this playlist right here. Have a great day.