Pre and postnatal workout 

This is a gentle workout you can do during pregnancy and after birth once you have the all-clear to start exercising again.

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Transcript of Pre and postnatal workout

Good morning and welcome to InstructorLive.

My name is Hester Campbell and this is the pre and postnatal workout.

I'm very sorry I wasn't here last week. I did miss you.

I hope that you used one of the archive classes.

If you're new today, welcome, welcome.

You're going to need three cushions or pillows,

a mat to lie on if you have a hard floor.

If you don't have a mat, something like a rug or a few towels,

so that you have something padded.

And also a blanket or a big towel to put over you for the relaxation at the end.

So, feel free to give comments or any questions during the workout.

I always like to know things about yourself,

if you do want to tell me where you're at in your pregnancy

or how old your baby is, it's very useful to know.

So, let's all begin.

Either standing on or off your mat.

I just want you to soften the knees.

So place one hand on the front of the pelvis and one hand on the back.

Going to turn to the side so you can see.

So, placing your hand on the back of the pelvis, what I want you to do,

this should encourage you to drop the tailbone.

We're going to rock. So, as you breathe out...

..tuck the tailbone under, inhale, release.

So you are over exaggerating your arch as you breathe in. Exhale.

Tuck the pelvis under.

So, you should feel the bottom engagement that happens,

lower abdominals engaging, inhale.


And as you tuck the pelvis, for my pregnant mums, hug the baby towards you.

Feel like you're tightening the tummy, tightening your bump.

Just keep going, you don't have to be interrupted when I stop.

Just keep going with your own breath rhythm.

Inhale, exhale.

Stay soft in the knees. Inhale.


Pull the toes away from the floor.

This is to activate the soles of the feet.

And the balls of your feet, interestingly enough,

are connected to... through the nervous system

and the different trains in the body, connected to pelvic floor.

So, when we put pressure on the balls of the feet, the pelvic floor engages.

So, pulling the toes off the floor,

pulling that pressure down through the balls of the feet

should lightly switch on your pelvic floor, which is very important.

So, if you want to switch hands

so that the other one is in front, please do.

Just warming up the lower back.

Engaging the abdominals.

Waking up the spine from the tailbone upwards.

Lovely, a few more times.




Last time.

Nice. Now, either both hands on your tummy muscles.

For my postnatal mums, hands here.

Inhale, breathe into the tummy, exhale.

Pull the belly button towards you. I want soft knees.

I want the tailbone dropped, careful you're not going into this posture.

Pregnant mums, hands are on your tummy. Breathe in.

Let the tummy expand for everyone. Exhale.

Tummy gets smaller, tighter, you're hugging the bump in.

A few more times, inhale, soften the shoulders.

Close the eyes if you want to.

If you feel like your balance is a bit off, find a point to focus on.

If you want to close the eyes and bring your attention inside yourself,

it can help to block out the room. You can just listen to my voice.

A few more times. Inhale, breathe into the hands.

Hands on the tummy. Exhale.

Pulling the belly in towards you.

Twice more. Inhale.


Last time. Inhale.


We're going to add some movement.

I want you to bring your hands in front of you.

Inhale, let the arms rise up.

Exhale, push down on the floor, stretch the legs,

pull the toes away from the floor.

Pull up in the thighs, squeeze the bottom.



If you want to sort of half close your eyes,

so you make your focus softer, that's quite nice, too.

So not completely closing your eyes but softening your focus.

I'm going to turn to the side as well,

to show you I'm not sticking the bottom out,

I'm just dropping down from the tailbone. Exhale.

My shoulders are down. Inhale.

Now, by moving the hands up and down in this line,

we're actually tracing the line of the spine.

Thinking about the oxygen flowing through the body,

up and down the spine.

Each time we do this, can you think about your spine getting longer?

You want to create space in the spine, particularly in the lower back.

This is the area that tends to get shorter.

We tend to over arch the lower back,

which is called lordosis in our pregnancy as our weight shifts forward

with the weight of the bump.

A few more times. Inhale.

Floating the arms up.

Exhale, push down on the air.

One more time.

Now, if you want to, we're going to continue.

Now this time pull your hands down as though you are pulling down on a wall.

Come up into a balance.

Postnatal mums, give this a go, think of squeezing the thighs together.

Lift the heels straight over the balls of the feet, so don't sickle.

That's called sickling.

I want your heels straight over the toes.

For my pregnant mums,

don't balance on the balls of the feet if you feel unstable,

just come to your straight leg position, if you want to come up into a rise.

If you don't want to, keep your heels on the ground.

Inhale. Exhale.

Shoulders down the back.

Lovely. A few more times.

This is encouraging the energy flow up and down the spine.


We're still thinking about hugging our babies towards us.

Pulling belly button to spine.

So that feeling of when we were breathing out,

with our hands on our tummy,

and the belly button pulled back to the spine on the out breath,

you want to keep that feeling all the time now.

One more time. The next option is to stay in the balance.

If you don't want to stay in the balance, keep doing this movement.

Bending the stretch in the legs.

If you do want to stay here on a balance,

squeeze the inside thighs together.

Drop the shoulders, lengthen the waist, scoop abdominals, inhale, exhale.

Take your gaze to one side.

Squeeze inside thighs, inhale, neck centre, exhale.

Take your gaze to the other side.

Lifting from the arches of the feet, inside thighs. Inhale, exhale.

Look up and over the edge of a cliff, lifting your abdominals.


Last little challenge, if you want to,

otherwise bring your heels down to the floor. Exhale.

Look up to the sky, squeeze abdominals, squeeze inside thighs.

Lifting the thigh muscles... and release.

Just release those calves. It's quite intense on the calves, that one.

Are we feeling a little bit warmer? I hope so.

So, this is your workout. You need to listen to your body.

Anything that doesn't feel right for you today,

just don't do it or modify whatever I'm doing to something that feels

a little bit better for you today.

We're going to transfer the weight now, foot to foot.

Take your feet slightly wider than hip distance apart.

I want us to roll the shoulders back and look behind us.

Inhale. Big juicy circles brushing your earlobe with your shoulder.

Look behind.


Inhale, exhale.

I'm leaving my head behind slightly, so I'm leading with the shoulder.

I'm allowing my head to be heavy.

One more time, stay with the shoulder roll,

or, if you want to, we are going to take it into an elbow circle.

Looking under the arm almost,

so that you can turn around, little spiral for the spine.

Keeping your abdominals engaged.

Now, this... Shifting the focus around the room like this,

it might make you a bit dizzy, so if it does, face the front.

One more time each side.

Strange things happen in pregnancy.

I do remember getting very light-headed and dizzy sometimes.

If you want to, please don't do this if it doesn't feel right,

stretch the full arm, stretch the arm to its full length

and it's like you're looking underneath something.

Inhale. So, we're opening the space in between the ribs.

A couple more times. Sweep the arm.

Last time on the.... This isn't your right, it's your left.

One more time.

Have to be careful of saying left or right because we're doing opposite. OK.

And just bend the knees a bit more. You want to drop the weight now.

Imagine you have a big anvil attached to your tailbone here.

So this is the tailbone. It's right at the base of the spine.

Should be a little bony, bony landmark that you can feel.

We want that to drop down. Knees are out to the side.

Just going to stay here and take a little pulse.

I want you to keep pressing your knees back.

You're going to feel the thighs warming up.

You should feel the bottom muscles engaging as well.

Arms out to the side. If it feels too much, put the hands on your hips.

Try and get a little bit lower.

Shoulders down, shoulders relaxed. Press the knees out to the side.

I'm trying to get my knees behind me and that's what engages the bottom.

Little bit lower if you can. Don't worry if it doesn't feel right today.

Little pulses.

Do you feel the thighs warming up? Lovely.

Four and three and two and one.

And we're just going to swing the arms now.

Bit more rhythm into the legs. Bit more of a bounce.

And now we're going to take off an imaginary shirt,

pull up in the thighs, squeeze inside thighs,

So you're squeezing...

Squeezing a man, squeezing a horse, something between the legs.

And lower down. You saw my heels came slightly off the floor.

That's an option for you. Let the arms swing. Swing.

If your bump's in the way, just move your arms forward and backwards.

Last time, taking off your imaginary jumper.

Now here's an opportunity, if you want to, to lift the heels

and then push into the balls of the feet.

Lower with control, one more time.

Swing, heavy arms.

Three, four...

Take off your imaginary sweatshirt. If you want to, heels off the floor.

This is waking up the legs, all the same muscles, inside thigh.

Quadriceps, lower the heels with control.

Reverse. Rest if you need to.

Inhale. Float the heels.


If you're too wobbly, don't lift the heels off the floor.

Lower. And one more time. You can just do the arms,

you don't need to lift the heels if you don't want to.

Inhale, exhale.

Knees over the toes, lower with control.

And little swing will last.

Bit of movement here

and then we're going to bring the heels and toes together.

Do you feel a bit warmer?

So, we're going to come to the edge of your mat now.

If you don't have a mat...

If you have a carpet, put your towel down on the carpet.

That's your working space.

If you have a hard floor, make sure there's something soft.

So, feet together underneath the hips.

For my very pregnant mums, place hands on the tummy for support.

For you, just take your feet slightly wider than the hips

to make space for the bump. We're going to do a roll down,

so we're going to start by breathing in,

looking to the ceiling, opening the chest

and then drop the chin into the chest, soften the breastbone.

Opening the back of the body, lengthening in the back of the body.

Closing the front of the body.

Hands on your bump if you need to. Or hands on the thighs.

Wherever you feel a stretch, just stay there and breathe.

Releasing the arms, releasing the head.

Soft knees. Hanging the head.

Want to make space in the thoracic spine, space in the neck bones,

between the neck bones.

Big breath into the back and then push into the floor to roll up.

Take your time, don't rush it.

Send the weight down through the heels.

When you come to vertical, we're going to do it again,

so if you are feeling light-headed, just stop for a moment.

For those of you, if you're postnatal or early pregnancy,

keep your heels under your sitting bones.

Your feet are in parallel.

If you're very pregnant, have your feet slightly wider.

Inhale, looking up to the ceiling. Exhale, let the arms drop down.

Chin comes into the chest and I soften the breastbone.

I'm imagining there's water pouring off the back of my skull.

As I'm rolling down, heavy head, heavy arms.

Trying to go down a little bit further this time.

And just hang, breathe into the back.

So, in the beginning of the class, we were doing belly breathing,

I want you to breathe into the back.

Soften the arms, soften the shoulders.

So when we breathe into the back,

we are opening the intercostal muscles between the ribs.

Last breath in, push into the floor, roll up bone by bone.

Those muscles can get very, very tight.

And when we're pregnant, the ribs have to expand to make room for the baby.

I don't know if anyone's... Hi, Rachel. Thank you for your comment.

She says, "Really enjoying my first class."

Thank you so much for joining me.

I love feedback, give me as much as you can, after class is better.

I know I don't want to interrupt your flow of movement.

So, last time now, guys, just drop the chin into the chest,

allow the head to be really heavy.

Talking about the muscles between the ribs.

Just as the muscles in the abdomen stretch to accommodate the baby,

muscles in between the ribs have to stretch as well.

Stop here, take a couple of breaths.

So, after baby arrives and when you go back to your pre-baby weight,

you may find your clothes still don't fit because your ribs have got wider.

Rolling all the way down now, bending knees, hands to the floor.

Slowly coming onto the hands and knees, taking the weight onto your hands.

And knees under the hips, hands under the shoulders, relax the feet.

We're going to take a little rock, side to side.

You're transferring your weight over to the right hand. Over to the left.

What I don't want you to do is collapse in the body like this.

It might feel quite nice. We are going to do the stretch in a minute.

But for now, I want you to send your shoulders away from your ears,

pull your baby towards you,

or for my postnatal mums, like when we did belly breathing,

pull your belly button towards your spine.

Rocking side to side and now rocking forward and back.

Sending the head forward, you feel the weight going over the hands,

arms engaging and your abdominals engaging.

Sending the hips back.

Same thing, my abdominals are tight, I'm imagining my hips are about this wide,

three times the width they are, so I'm engaging my glute muscles.

Inhale to come forward.

Exhale push back.

We're going to join those all together, so we're going to make a circle.

So, we're going to go forward, side, back.

Side, forward, side.

This is a little massage for the head of the femur,

the head of the thigh bone in your hip sockets and hip joints.

These kinds of movements, for my pregnant mums...

And do let me know, any postnatal mums, if you found this yourself...

For my pregnant mums, being on all fours like this

and moving in circular type movements...

Let's reverse the circles now.

..I found invaluable.

Absolutely crucial during my labour.

When I stopped moving, it all became a bit too intense,

the contractions I mean,

but if I carried on moving it was much more manageable.

These kinds of movements.

Also on all fours it takes the pressure off the back.

Two more circles. These kind of movements are great.

And now just the shoulders, across, across, across, across.

Now we're going to make a circle, I'm going to turn around so you can see me.

We're going to make a circle with our breastbone in this plain.

As though you've got a torch shining out of the front of your breastbone.

So, we're going to go side, forward...

Sorry, side, down, side and up.

Side, down.

Try and get your nose to the floor if you can.

I've got a microphone in the way. Two more times.

This will release your upper back, your thoracic spine.

Quite often with me I get tight in this area and I hear a crack when I do this.

It's fine. As long there's no sharp pain or stabbing pain,

cracks are actually really natural.

It's movement coming back into areas

that have got a little bit stuck or fixed.

Two more circles, taking the chest close to the floor.


One more time.


So, we're going to take a little rest.

Big toes together, take your knees apart,

sink the hips back over your heels.

Now, for my pregnant mums, I want you to bend the elbows

so that you're keeping space here for the bump

and then just rest your forehead on your forearms.

If you're in your early pregnancy stages,

you can reach the arms out, if you prefer.

This gets a little more of a stretch here, through the back.

Or, if you're postnatal, you can do the same thing,

or you can take your hands to your heels. Whichever you prefer.

We're just going to stay here for a few breaths.

With each out breath, weight should get heavier.

Softening the hips, softening in the shoulders.

Soft in the tummy, soft in the lower back, soft in the thighs.

Soft in the buttocks.

Just breathe.

Allow the shoulders to be away from the ears.

Long neck.

And then just take a little rock side to side with the hips.

So the hips hopefully should be over the heels.

And this movement, you may feel a bit of a stretch around the hip area,

if you're like me and you're quite tight. Let that come to a stop.

Now, we're going to take a side stretch while we're here.

Hands are going to lengthen for everyone.

Walk your hands over to the right.

Doesn't have to be very far, as far as you can go.

Keep your forehead dropping toward the floor.

Feel that stretch through the left side of the ribcage and breathe.

So, thinking about those intercostal muscles, the muscles between the ribs.

Breathe now into the left side of the ribcage.

Help those intercostal muscles to release and stretch.

Giving them lots of oxygen.

And on your next out breath,

engage your abdominals, walk your hands back through the centre

over to the left, as far as they want to go.

Keep the forehead dropped.

And breathe into the right side of the ribcage.

Think about those little muscles between the ribs.

Breathing into them, giving them lots of oxygen,

helping them to open, helping them to release.

And then walking back.

So, hands coming in towards you, coming to a kneeling position.

If this is uncomfortable for you, you can kneel up or sit cross-legged.

We're just going to take some circles for the wrists.

I want you to try and hold the forearms still.

We're going to just circle the wrists.

I've talked about this quite a lot, but I'm going to talk about it again,

especially for the benefit of my new class participants today.

So, I had lots of pain, a bit like RSI, Repetitive Strain Injury...

Reverse the circles.

..which started from the wrist, it went up through my elbow...

This is just after I had my baby.

..up through the shoulder into the neck, into the face and it was really bad.

And It was from holding my daughter just in one arm all the time.

Holding my daughter on the left and multi-tasking with the right.

Maybe when I was breast feeding, she was always on one side.

So, we do need to strengthen the forearms and strengthen the wrists,

so the next thing we are going to do is open and close the fists.

Stretch the hands and then clench the fists.

We're going to do it as fast as we can.

Shoulders down, tummy in tight.

As fast as you can. Keep it going.

Can you feel the forearms, feel them warming up?

Don't let tension creep up into the shoulders.

You can send your fingers down to the floor if you want. A few more times.

Stretch and clench, stretch, clench, stretch, clench.

That's ten, nine, eight, seven, six, five, four, three, two, one.

Shake it out. lovely.

We're going to go into a modified press-up,

walking forward again onto all fours.

Let's just stretch the hamstring muscles for a minute,

We've had the legs folded for quite a while.

One more time.

Tuck your toe under, send one heel back, little stretch through the calf.

And other side.

Lovely, come back to your box position.

Scoop abdominals, shoulders away from the ears.

Long in the waist.

Take your arms slightly wide in the shoulder distance.

And we inhale, we're going to bend the elbows out to the side,

dropping the nose toward the floor, exhale, push up.

Keep your shoulders wide, keep them away from the ears.

Three more times.

If you're used to press-ups and you did a lot before your pregnancy,

take your nose all the way to the floor.

The more that your weight is in your arms, the better.

What I don't want is this.

Can you see? The weight is just over my knees and not in my arms at all.

I see women do this a lot.

Two more times. Your hands want to be in line with your boobs,

so chest or nipple line.

And inhale two more times.

Exhale, press up.

You should feel the chest working, your pectoral muscles working.

One more time.

Inhale. Exhale.

Push back onto your heels.

And circle the wrists again.

Do four in one direction.

Lovely. Can you feel that?

Is that easy for you, for anyone, or is it difficult?

I find it quite hard to keep my forearms still and try to move the wrists.

It's quite a lot of work for my wrists.

Maybe I need to do this more often.

OK, we're going to come back into our box position

and this time we're going to do our tricep press-ups, shake the hands out.

So, find your box, keep the abdominals engaged,

shoulders away from the ears. Long waist.

So, tricep press-ups mean that instead of taking your elbows to the side,

your elbows come in towards the rib cage.

You bend and... breath out, stretch.

Keep the weight over the hands.

Inhale. If you're used to press-ups, if you've done a lot before,

take your nose all the way to the floor.

And push up. Be careful this isn't happening in the shoulders.

Alignment. We want beautiful alignment. Two more times.


Exhale one more time.

Keep pulling belly button to spine.

Inhale. Exhale.

We're going to tuck the toes under.

We're going to support the hands slightly forward

and push into the hands, float the knees off the floor, lift the tailbone.

Remember we found it and we anchored it before.

Now imagine it's tied to a helium balloon,

so there's a string around your tail bone

and this balloon is lifting it up, so pushing into the hands.

Lift the tailbone. Try and do this really slowly.

My hands are probably a bit too far forward.

You just go to what feels good for you.

Doesn't matter if you can't get your knees up,

but I want you to try and scoop up with the tailbone.

Push into the hands, pushing back over, taking the weight over the feet.

We're going to go into a down dog position now.

If you don't want to, that's fine. Please do rest any time, if you need to.

Release from the tailbone. I want the tailbone to lead.

Pushing up and now looking towards your belly button,

we're going to lift the heels, exhale, drop.

Shoulders are away from the ears.

Inhale, lift.

Exhale, drop.

One more time. Inhale, lift.

Exhale, drop.

And slowly, knees to the floor.

Anyone who's been told that their baby hasn't turned

who's getting into their third trimester, end of second trimester,

just rest in your child pose and listen for a second.

Take a little wiggle for the hips.

If you've been told the baby hasn't turned, if it's breach,

which means that the head isn't down in the pelvis, that the head is up,

what we just did, the down dog position,

any inversions will help your baby to turn.

So, there is time.

There's also something that your obstetrician can do,

which is to manually help the babies turn,

but being in these inversions really help, so that's something you can do.

This is another position, if you just look up for a second,

where your hips are high, you drop the chest to the floor.

Forehead down.

It's actually a really nice stretch for the spine as well,

so that's another inversion that you can do.

So, we're going to go on our backs. I want you to find your pillows.

Hopefully they're near by.

If they're not and you've got someone in the room or in the house with you,

give them a shout. "Come and help me, I need my pillows."

If you can't do that when you're pregnant, when else can you do it?

Or when you've just had a baby.

So... For those of you... I'm getting all tongue tied.

For those of you who are postnatal, you can lie flat on your backs.

If you're pregnant, we want you on an incline.

Place your pillows behind your back.

And then lie back like so.

So, if you're sorted, just stay here for a minute.

Breathe, allow the elbows to open so you feel a little stretch across the chest.

I'm going to show you an option if you do have an exercise ball.

These are called birthing balls as well,

because lots of women now are using them in their labour,

and it's great to be in positions like this, you can support yourself.

This one's a bit small, actually.

But you can also do some ab work.

So, if you do have a ball,

you lie back on it, your feet are planted into the floor.

You do need to engage inside thighs to help stabilise, it's more unstable.

And then you could just lean back over the ball like this.

So, we're going to start our ab curls,

I'm gong to do first two on the ball, for anyone that's got a ball at home.

If you're on your cushions, do the same thing on your cushions,

So, inhale, prepare, exhale.

Wheel in the ribcage. What I'm not doing is just pulling on my neck.

The movement comes from my ribs.

It's like there's a wheel here and the two halves of the ribcage come together.

So, I'm going to come back onto the floor now.

Keep moving with your breath rhythm.

Inhale to release, lying back.

Exhale to curl.

Inhale to release.

Open, exhale, curl. A few more times.

Inhale. Release.


I'm going to start talking about pelvic floor.

You all should be familiar with pelvic floor,

but if you're not it's the feeling of needing to go for a pee

and having to hold it.

It's very subtle internal contraction.

As we get to the later stages of our pregnancy,

we don't want to overdo pelvic floor muscles, take a rest.

We don't want to do overdo pelvic floor muscle exercises.

We don't want the pelvic floor to become too toned.

This is really for people that have done a lot of this work before pregnancy.

What happens if it's too toned, if the muscle becomes too strong,

it doesn't really like stretching

and when we're in labour, that's what the pelvic floor has to do,

it has to stretch.

If you've had a dance background, or a pilates background,

done a lot of ballet, a lot of pilates,

you don't actually need to do a lot of toning during your pregnancy.

After you have your baby, it's another story.

OK, second round, inhale, prepare.

Exhale. So, we engage pelvic floor.

Connect the out breath to engage your pelvic floor.

Little curl forward.

For my postnatal mums, feel what's going on in the abdominals.

Inhale, release.

Exhale, curl.

So, for my postnatal mums, have a little prod, feel with your fingertips,

is there a gap between the abdominals? Probably. How big is it?

Can you fit two fingers? Can you fit one finger?

Inhale, release.

So, there's a process after pregnancy

where the abdominals should come back together.

We can help this to happen by manually giving a bit of assistance.

Next time you curl, think of wheeling in the ribcage.

If you need to support the head, that's fine.

And then just push the abdominals together.

Take the top of your curl a little bit further. Inhale, release.

Next time we're going to curl forward and hold. Inhale, exhale.

Stay. Pulse.

I'm not thinking about moving the head,

I'm thinking about wheeling from the ribcage

and it's like tiny little electric pulses, contract, contract.

For my very pregnant mums,

your abdominal muscles are out here somewhere.

They're nowhere near together any more, but they can still contract.

We can still help them to stay toned. They need to be toned.

They need to support the weight of the amniotic fluid,

the baby, the placenta, everything.

They're still doing a lot of work, so we can still help them.

So, a few more pulses, keep the neck released.

Inhale, exhale, breathing into the back.

Like we did when we were in our child pose,

practising breathing into the back, do that now.

Last four, three, two, one.

Release. Stretch one leg. Point the toe.

Engage abdominals and bend that knee.

Inhale, exhale, stretch the other leg. Point the toe.

Lovely. Hands behind the head again.

Now, I'm going to add a little progression.

If you don't want to do it, then don't. It's fine, it's up to you.

We're going to curl forward, again, think of the ribcage.

My postnatal mums want to bring those ribs back together as well.

So stay here, inhale, prepare. Here's the progression.

Exhale. Peel your foot off the floor.

You want to use the lower abdominals and pelvic floor.

We want to use our psoas muscle, which is attached to the inside thigh,

so it goes from here around the hip and attaches to twelfth rib.

So, the psoas muscle is what helps our hip to flex, that action.

So, we exhale, float.

Inhale, stretch, exhale, bend.

If you want to, add an arm. Inhale, exhale.

One more time. Inhale, exhale.

Inhale, exhale, float the toe down.

Release, take the arms to the sides this time and just roll through the hips.

Take in the knees... My back just went crack, crack, crack.

That's quite nice actually.

My back does that

because I get lots of sort of stuck vertebrae

and then they start moving again.

If it happens to you and you know it happens, don't worry about it.

But if you're not sure, then it's great to visit an osteopath.

Good osteopaths are like magicians, they do wonders.

Actually, visiting an osteopath when you're pregnant

can really help check where your body's at, how your body's coping.

After pregnancy as well, it's really good to see an osteopath.

I took my daughter to my osteopath and he helped with her stomach.

It was a little bit high and the diaphragm was quite tight

and he did the most gentle work on her

and it made her so much more comfortable. So, yes, good osteopath.

So, other side, exhale.

If you want to join me, we're going to float the leg, inhale, prepare, exhale.

And we stretch out.

Inhale. Exhale.

Again, inhale. Exhale.

One more time. Inhale. Think about pelvic floor.

Scoop abdominals.

Inhale. Exhale to low.

This time, we're going to bring toes and ankle bones together.

Take the knees over to one side, so my ankles are stuck together,

so I have my feet on top of each other

and I am going to look to the other side

and then stretch the leg that's on top, keeping the knees together.

This is a stretch for the lower back.

Squeeze into the lower back.

So, if you are on your exercise ball, you need to come to the floor now.

This one you can't do on the exercise ball.

Inhale, exhale, bend the knees,

glue the ankles together, engage abdominals.

Roll across the hips.

Now if that's too tough, move one leg and then move the other leg.

And believe me, I still remember,

there's no forgetting how difficult it became,

in the end of my pregnancy, to move.

Just rolling from one side to the other in bed was impossible.

So, taking the knees over to the other side, ankles are together

and then keep the knees together, stretch the leg that's on top,

look to the other side, just breathe.

We're going to stay down on the floor, we've got a few more minutes.

Today's gone so fast, don't know where the time's gone.

We're going to go into our relaxation now, so bend the knee.

Moving one leg and then the other. You're going to come onto one side.

My pregnant mums, you need to take your pillows,

place one between the knees, one under your bump

and one under the head for everyone, which is quite nice.

So, grab your blanket or your towel. I don't want you to get cold.

This relaxation, ideally should be ten minutes.

If you don't have ten minutes, five minutes.

I won't be able to be with you all the way through it,

because I have to finish.

But just know that you're going to stay here longer than I am, OK.

Once you're comfortable...

..bring your attention to your breath.

Listen to your breathing.

Each time you breathe out, allow the body to get heavy and soften.

Allow the body to be fully supported by the ground below you.

Soft eyes, let the eyes close.

Soft foreheads, just allow there to be space between the eyebrows.

Soften the front surface of the face.

And let there be some space between the back teeth,

just to release the jaw.

Soft neck, shoulders, ribcage.

Spine is heavy and released.

Heavy pelvis.

Soft in the hips, soft in the knees,

soft in the ankles and the feet.

And let your breath wash through you like waves lapping at a shore,

breathing in new oxygen,... energy.

Breathing out everything you don't need.

Breathe out worries, breathe out any stress, any tension.

Breathing in nourishing breath to your body, to your baby.

Breathe out any fear, any worries. Let it go, just let it go.

Continuing to breathe in your own rhythm.

Inhale. Exhale.

Inhale. Exhale.

Stay here for another five to ten minutes.

Well deserved break.

Bring your tension into yourself and keep it there.

And I will see you next week. Thank you for joining me.


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