Thank you. Hey, welcome to a yoga download. I'm Kristen Boyle, and this is a short prenatal practice that will hopefully bring you a little bit of relief to those sore spots that tend

to bug us, mainly the hips and low back, but also a little bit into the shoulders as well.

So what I want you to make sure you have is, are some blocks, a bolster, or a sturdy pillow,

a chair and a blanket, and all of these props we're going to use. So we'll

start in a pose called Virasana, or Heroes Pose. A lot of people will need more height,

so don't be afraid to give yourself more height. I like to start with a block, and I'll just

show, I want the block right between your feet. Your feet can actually squeeze it and then you're going to sit back.

But what you want to make sure is that your heels are on the outside of your hips and not tucked under.

There's a slight internal rotation at the upper thighs and that gives you a little bit more space through the low back.

So when the legs rotate externally, it actually compresses the

sacrum. So this should give you some relief. If one block's not enough, please grab two.

You can sit however high that you need to sit with this, you can also sit up on a bolster.

So find that place that's comfortable and soften your gaze or close your

eyes. One hand can come to your heart, one hand to your baby, your belly, and take five

slow breaths. Count to four, five, six on the inhale. And the four five six breathing in and breathing out

and breathing out just two more breaths.

And so as we move through this practice, I just want to note if there's any position, posture,

shape that you would like to stay in a little bit longer, please pause the video.

You can always restart it when you're ready.

But this one, a little bit of easy twisting.

Grab your bolster or a couple of stiff pillows so you have

enough height. You're going to start with your right hip right up against the bolster.

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