1st Trimester Mat

Okay, we're going to start today by doing a first trimester Mac class. We unfortunately had a little mishap with our first trimester participant who isn't feeling too well, which is normal in the first trimester. So we've got Amy very gallantly standing in. So, um, we're just gonna work with it. I just want to explain because I'm going to do first, second and third trimester the philosophy behind the program. And I'm from the Center for women's fitness and we do a pre and postnatal certification and we have developed the program so that you're working towards a goal with this program, which is we hope, successful natural birthing.

So we're going to give you exercises that are going to open, release the body in time for the birth. We're going to use a lot of breathing and we're going to build the program. We're going to keep it at the same all the way at the same theme, running all the way through first, second, third trimester. But we're just going to add props maybe here and there and um, try and make you as comfortable as possible. So in the first trimester we're going to still be doing a little bit of connection of the muscles, but when we get further along, we're just going to use the breath to release most of our muscles.

So we we're going to start facing, we're going to be lengthwise on the mat and actually I'd like you to stand halfway down the mat because we are eventually going to sit on it and just be comfortable and lengthen up and be comfortable in your body and keep relaxed. And we're going to take a deep breath into the body. Inhale up and exhale just to bring the arms down. Just warming up everything in your body. And again, inhale to lift and exhale, just floating those arms down. And again, deep breath in and every time you exhale, just allow the body to relax and release. And again, deep breath in and every time you exhale a little bit more of the tension is leaving your body. This time, as you inhale, take that breath in between your sit bones. Inhale and on the exhale, very gently. Think about bringing the sit bones together.

And again, deep breath in between. Sit bones. Inhale and exhale. Very gently. Just imagine the sit bones coming together. And one more time. Inhale in between your sit bones and exhale, very gently bring the sit bones together. And now we're going to take that breath in between the hip bones. Inhale and exhale. Very gently. Think about bringing the hipbones to the center. And again, inhale and exhale. Sit bones and hip bones coming together. One more time. Deep breath in between the hipbone and exhale, very gently the hip bones together.

And here we go with the rib cage. Inhale in between the lowest part of your rib cage. Exhale very gently. Bring the bottom of that ribcage together and everything's very gentle. Inhale and exhale.

Very gently bring the bottom of your ribcage together so everything else stays very open. And again, inhale, nice deep breath and exhale. Bring the bottom of the ribcage together. And by now your arms actually should feel light. Inhale to go through the hipbones sit bones ribcage and exhale, sit bones, hip bones and bottom of the rib cage come together. And again, one last time. Inhale in between the sit bones, hip bones and ribcage and Xcel. Very gently sit bones, hip bones and ribcage come together this time with the breath we're going to inhale the arms up. On the exhale. You're going to begin your roll down through your spine, but I want you to stop bending your knees and your arms are going to come down on top of your thighs.

I want you to take your pelvis and take your tailbone right up to the ceiling so you have an anterior pelvic tilt. On the exhale, tailbone comes towards your pubic bone, pubic burn to chest and inhale to release the tailbone all the way to the ceiling. And again, exhale, tailbone to pubic. Burn pubic bone to chest and it's all about the pelvis. And inhale, take the tailbone all the way up to the ceiling. If you want to take it into your chest, that's fine. Otherwise just keep it into the pelvis. Tailbone to pubic burn, pubic burn to chest. Inhale to release the tailbone to the ceiling. And one more time. Exhale, tailbone to pubic. Boom, pubic burn to chest and this time continue rolling up through your spine and now you can curve all the way through your spine, rolling back up the arms, go out to the side and you continue inhaling up and exhale, start your roll down through your spine, reaching to those the mat and then slowly bending the knees and placing your hands on the thigh.

Extend the spine and extend the pelvis into your anterior pelvic tilt and exhale, tailbone to pubic bone and pubic bone to chess and inhale to release into your anterior pelvic tilt. So really send that tailbone to the ceiling. Exhale, tailbone to pubic bone and pubic bone to chest and inhale to release. This is going to stretch your pelvic floor and exhale, tailbone to pubic bone, pubic going to chest. Inhale to release. And one more time. Exhale, tailbone to pubic bone, pubic burn to chest and continue rolling up through your spine. Taking the arms to the side as you come up. And Nice deep breath. Circling the arms around. And one more time.

You're going to roll down through your spine, reaching for the mat and then bending the knees. And again, the hands go on the size, extend the pelvis all the way through the spine. And this time staying in your anterior pelvic tilt. You're going to inhale to drop the pelvis a little bit lower and exhale to straighten up. So we're just doing a little bit of a hamstring stretch here. Inhale to drop. Try and keep the pelvis in anterior and stretching up.

Inhale to drop down. Exhale to come up. And again, inhale to drop down this time on the exhale, tailbone to pubic, burn pubic bone to chess and continue rolling all the way up through the spine. Arms coming out to the side. Nice big breath in and exhale rolling down through your spine. In this time we are going to head towards the Mat, dropping the head down, hands go on the mets, bending the news of you need to and then coming all the way down if possible into a deep squat. So take your legs and your feet wherever is comfortable. And from here. Send the breath in between the sit bones. Inhale on the exhale, very gently bring the sit bones together and again, deep breath in between the sit bones.

Exhale, very gently. Bring the sit bones together. Now take the breath in between the tailbone and the pubic bone. Inhale and exhale. Tailbone comes towards the pubic bone. There's no movement in the pelvis. And one more time. Inhale in between the tailbone and the pubic burn and exhale, tailbone to pubic bone and relax. Take the hands behind you and bring the feet back out and sit on your mat.

Keep your knees bent, feet on the mat. Hands go underneath your thighs. Sitting right up tall on the sit bones lengthening through the spine, but in a nice relaxed position. We're going to take the breath in between the tailbone and the pubic burn. On the exhale, the tailbone comes towards the pubic bone, pubic bone to chest, and you rock the pelvis back. Nothing happens in the chest. You're going to inhale to release. And again, exhale, tailbone to pubic bird, pubic bone to chess. Nice and easy and gentle.

Inhale to release. And again, exhale, rocking that pelvis back and inhale to come up and again, exhale, rocking the pelvis back and inhale to come up and a little bit lower. Exhale, rocking that pelvis back. Continue Rolling. Gently roll all the way down. You can support yourself with your hands to come back down on the mat and get yourself comfortable so you're going to have come back on your mat would be nice and keep the feet on the mat. Knees are bent from here. Just release the pelvis. You're going to take a deep breath into your body.

Inhale, and as you exhale, allow your whole body just to sink into the mat and feel the back of your head. Feel both shoulder blades, feel the back of your ribcage on the Mat and the back of your pelvis. Everything in a very relaxed state. From here, you're going to take the breath in between the tailbone and the pubic bone. On the exhale, the tailbone comes to the pubic bone, pubic bone to chest, so we're still rocking the pelvis. On the inhale, you're going to release the tailbone all the way to the mat and go into a slight anterior tilt and exhale, tailbone to pubic bone, pubic bone to chest, and inhale to release. It's not a big movement, it's just the rocking of that pelvis, getting them ability in the pelvic area and inhale to release the tailbone all the way to the mat and exhale tailbone to pubic from pubic bone to chest. Now we're going to continue rolling into a bridge.

You're going to bring your sit bones together, squeeze the glutes, lift the pelvis, hip bones come together, rolling all the way up and the bottom of the rib cage comes together. Inhale at the top and exhale slowly rolling back down, dropping that spine into the mat, keeping the pubic bone pulling towards your chest as you lengthen your lumbar spine. And then as you release the pelvis, inhale dropping that tailbone towards the mat and again, exhale, tailbone to pubic bone, pubic burn to chest, rolling up through your spine. Sit bones come together. Hipbones come together. Bottom of the rib cage comes together. This time. On the inhale, tig the arms up, drop them over the top of your head and as you exhale to lower the spine, lengthen your arms for a stretch in your thoracic spine. You're going to inhale to release the pelvis, dropping that tailbone back and bringing the arms back over your chest. And exhale, tailbone to pubic burn, pubic burn to chest, rolling up through your spine. Sit, Burns, hipbones ribcage together.

And Inhale to drop the arms overhead and exhale heavy coming down through your spine. Keep the pubic bone pulling towards your chest and lengthen through that lumbar spine. And as you release the pelvis into your anterior pelvic tilt, bring the arms all the way back down and drop the dance down to the floor. You're going to take a breath into your tummy. On the exhale. Allow your tummy muscles to drop towards your spine. At the end of the exhale, bring your sip phones, hip Burns and repeat cage together and lift your right foot up off the mat and inhale to lower that leg and exhale, drop the tummy muscles. Connect your bones, lift your left leg up off mat and inhale to lower and exhale, drop the tummy muscles. Connect your bones, lift the right leg up and inhale to do lower and exhale. Drop the tummy muscles. Connect your bones, lift the leg up and keep your left leg up here you're going to inhale on the exhale, tailbone to pubic. Boom, pubic bone to chest, rolling up through your spine in single leg bridge.

On the inhale, you're going to lengthen the leg up to the ceiling. On the exhale, flex the foot and slowly roll back down through your Spain and inhale to drop the tailbone towards the Mat, pointing the two and exhale tailbone to pubic bone, pubic bone into chess, pressing into the supporting leg, rolling up through your spine. On the inhale at the top, flex the foot and exhale slowly coming down through your spine. Inhale to release the tailbone, pointing the term and exhale tailbone to pubic bone, pubic, whether to chest rolling up through your spine. Inhale at the top, flex the foot, and exhale slowly coming back down through your spine. Go ahead and point the toe.

Bend your knee and put the foot back down on the mat. Inhale into your tummy. Exhale, drop the tummy muscles, connect, sip bones, hip bones and ribcage and lift your right leg off the mat. Inhale on the exhale, tailbone to pubic from pubic bone to chest, rolling up through your spine. On the inhale, lengthen the leg to the ceiling. On the exhale. Flex the foot and slowly come back down through your spine. Inhale to release the tailbone as you point you to, and exhale, tailbone to pubic, the pubic bone to chest rolling up through your spine.

Inhale at top. As you flex your foot and slowly come back down through your spine. You should feel a nice stretch through your hamstring and into your calf muscle and inhale to point and exhale, tailbone to pubic bone, pubic bone to chest, rolling all the way up through your spine and exhale, flex the foot as you slowly come back down through your spine and go ahead and point the term, bend the knee and put that foot back down on the mat. Bring your knees and your feet close together and take your arm slightly out to the side. On the inhale, you're going to drop both knees over to the side on the exhale. Think about bringing sit bones, pubic bone, and tailbone together. As you pull your legs back to the center and inhale to drop the knees to the other side and exhale pool with what we call the four points.

There's four Bernie points back to the center and inhale and exhale back to the center, pulling the four points together and one more time. Inhale over to the side. Now stay there for me, Amy. You're going to continue rolling over to your side and come into your sideline position. Goes under your head. Underneath leg is bent and the top leg is straight. Take the top arm down for support and from here, take the leg to hip level and we're just going to do leg lifts.

You're going to inhale, lift, and exhale and inhale, lift. Exhale, lower, nice and easy. Inhale, lift. Exhale. Lower. Inhale, lift and exhale lower. We're going to laterally rotate, turning it out. Same thing. Inhale, lift and exhale. Lower, so we're working the full range of motion of your hip. And exhale. Inhale, lift. Exhale, lower. Inhale, lift and exhale lower. And we're going to rotate all the way in.

Heel goes to the ceiling on the inhale and exhale. Noah, on the inhale, as you lift the leg, the pelvic floor stretches and exhale, close. Inhale, lift. Exhale, lower. Inhale, lift, and exhale, coming back to the center. Keep it hip level. Turn it back to parallel. We're going to do hip hikes. From here. We're going to inhale to start on the exhale. Think about bringing the top of that Iliac crest towards your rib cage and then inhale to lengthen away.

So we're trying to move the pelvis in every position that we can think possible and inhale to length in a way. So it's the top of the ILIAC crest, the top of the hip bone coming towards your rib cage. And inhale, lengthen. One more time. Exhale, pull and inhale, lengthen. And it's go ahead and rest that leg by bending it in. And from here we're just going to lift the knee and the foot together in this position. Keeping it parallel. We're going to work this glutes here. We're going to inhale, lift that bent leg and exhale back to the center. Inhale, lift and exhale. Lower. Inhale, lift. Exhale, lower. Inhale, lift and exhale.

Now and again lifting up and low. Let's do one more. Inhale, lift and exhale loco head and give that leg a little bit of arrest. We're not not be doing much, but it's hurting. We're going to lengthen that leg again and take the top arm arm on top of the legs. And now we're going to do that same hip hike, but we're going to add a contraction with the oblique. So you're going to inhale on the exhale, pull the arm towards your hip as you bring your hip up towards you, so you're really contracting into the center and inhale to lengthen back out.

So it just the gentle contraction as the oblique lifting up and inhale to come down. And again, exhale, make sure it's all about this muscle and inhale to come down. And again, exhale, pulling that ribcage to the hip and vice versa. Inhale to come down two more times and exhale pool. And inhale lower. Last one. Exhale, pull and inhale. Come all the way down and go head and bend those knees in.

You're going to bring the arm out from underneath you and place at shoulder level. Top arm goes on the top and we're going to try and release some of the tension in the thoracic spine. You're going to inhale and drop the rib cage towards the Mat. On the exhale, you're just going to rock that rib cage back and try and rub the shoulder blade towards the Mat. And again, you're going to inhale rock forward and Exhale, just rock a little way back, so it's called the rip care truck. And inhale forward and exhale rock back one more time. Inhale forward, drew up that ribcage forward and this time you can go all the way across your body. Take the arm too, the other side and open up.

You're going to take a deep breath in between your shoulder blades. Inhale on the exhale. Slowly allow that shoulder blade to relax towards the Mat. Now take the breath into the back rib cage. Inhale and exhale to relax. Now take one more deep breath into the small of your back. Inhale and exhale, releasing all the way down your spine and just stay here and keep breathing and deep breath in. And as you exhale, bring that arm back all the way over. Continue pressing your body up. Take that top leg into your z position and continue taking the arm up and over into your side. Stretch and inhale to come up to go ahead and change your legs over to the other side.

So keeping the underneath leg bent for your first trimester class, taking the other leg just to hit level, and we'll do some leg lifts. You're going to inhale, lift, and exhale, and inhale, lift, and exhale. Inhale, lift. Exhale. Lower. Inhale, lift, and exhale, lower and laterally rotate. Turn it out. Same thing. Inhale, lift, exhale, lower.

Inhale, lift, and exhale lower. And again, inhale, lift. Exhale, Lira. One more time and exhale lower and again, full range of motion, medial rotation. Inhale, lift. Exhale, lower. Inhale, lift. Exhale. Now inhale, lift. Exhale, lower on more time and exhale lower and bring it in for arrest. Very quick one because we're going to lift the leg up and straight up and down.

Inhale, lift and exhale. They were getting a little bit more into your glutes and exhale lower. And on the inhale the pelvic floor stretches and opens. And on the exhale that comes together. Inhale, lift and exhale lower. And again, inhale, lift, exhale, lower inhale, lift. Exhale Nora and I'm not good at counting.

One more time and coming down and we'll have a little rest. Good and take that leg long. And now we're going to do a hip hike. So from here the leg is just off the floor. Inhale for me, and exhale, pull that hip bone towards your rib cage and inhale to press it away and exhale pool and inhale to let it away. So we're rocking the pelvis sideways, pull it into towards the rib cage and way and exhale pool and inhale to release. And Go ahead and take that hand and place it on top of the thigh.

And inhale this time as you exhale, pull the arm to [inaudible] towards the foot. As the hip comes towards you and you contracting into the side body. And inhale to lengthen out and exhale pool and inhale to lengthen out. And again, exhale to pull. Inhale, lengthen and exhale, pull and inhale to lengthen. Let's just do two more. Exhale, pulling into the center and inhale to lengthen. One more time. Exhale, pool and inhale. To come all the way down.

Go ahead and bend that knee in. Bring the arm out from underneath you and placed the top hand on top. Your Rib k truck, you're going to inhale, rock that rib cage forward and exhale rocket back. He liked that one, Huh? And Inhale, rock forward and exhale to rock it back. And again, inhale to rock forward and exhale, rocking it back.

I'm going to slow it down cause he seemed to want it. And Inhale rocket forward. And this time you take the [inaudible] all the way across the body over to the other side and hold the stretch. Take your breath in between the shoulder blade. Inhale and exhale. Really allow both. Show the place just to grow heavy towards the Mat.

And the next breath you can take into the back rib cage or you can take your breath anywhere that is tight. And as you exhale, just release the tension. And one more breath. I'm taking mine into my hip and exhale to really just stay in relaxed for a minute. And from here, take a deep breath in and as you exhale, bring the arm back around, bringing your body back to your sideline position, use your arms, push you up, and then take these over into your stretch and inhale to come up. And now go ahead and come up onto your hands and knees, full knee, nice long spine to start off with.

Little bit of adjustment of your clothing if you need to and your hair and whatever women tend to need coming back down onto your hands and knees here. Nice long spine. Again, we're trying to create mobility in the pelvis, not so much in the spine. So from here, take that breath again in between your tailbone and your pubic berm. On the exhale, bring the tailbone to the pubic bone and gently bring your pubic bone to the chest. So this all stays well within the pelvis rather than bringing it up into the spine. And then inhale to drop the pelvis forward as you take the tailbone towards the ceiling. So going through full range of motion, come into your posterior pelvic tilt and inhale into your anterior pelvic tilt. And again, exhale, tailbone to pubic bone that's activating a pelvic floor, pubic bone to chess. And then on the inhale, as you drop forward, your tailbone goes up to the ceiling and that's a stretch for your pelvic floor.

And again, exhale, tailbone to pubic bone, pubic bone to chess, and inhale to release the tailbone all the way to the ceiling. And one more time. Exhale, tailbone to pubic, boom, pubic bone to chest. And inhale. Let's just come back to a more natural position. This time you're going to bring your feet together and take your knees slightly apart and walk your hands forward and do a modified plank for your pushups. You're going to inhale to drop and exhale, pressing up.

And again, inhale to lower. Exhale to press and inhale, no. Okay. And X, I don't mind not being seen. Don't worry. And inhale, lower and exhale, press. And again, just do as many as you feel comfortable doing. It's not a competition, it's just working your arms. Inhale to lower and exhale, press. I'm gonna do one more cause I'm trying to listen to my body going start. And then we're going to drop back down. Keep the knees apart, feet together, and sit back into your child's person. Take a rest. And again, take a deep breath in. Any way that feels tight.

I'm going to breathe into my lumbar spine. Inhale. And on the exhale, just allow your body to relax and release. And again, deep breath in and exhale to relax. One more time. Take a breath in. And this time you're going to exhale. Take the tailbone to the pubic bone, pubic bone to the chest, and continue rolling up through your one more time. You're going to come up onto your, onto your hands and knees, and go ahead and extend one of your legs with bad quits and curl the toes under.

Now during pregnancy, it's important to use ankle pumping to keep the circulation coming back up into the upper extremities. So here we're going to inhale. On the exhale, you're going to press the heel back to the floor and inhale, come over the ball of the foot and again, exhale, press back, and inhale forward, and exhale, press. Inhale forward. Exhale, press and inhale for two more times. Exhale, press it back. Inhale forward. One more time, pressing back, and this time come a little bit more forward so that you can go ahead and point that too. You're going to inhale on the exhale. You're going to press that leg to the ceiling. Inhale, come halfway down and exhale, press. Inhale. Exhale, press. Inhale, lower and exhale, press. Keep it going. Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift. Two more times. Inhale, exhale, lift. One more time, and exhale, lift. Now bring it down till those toes, Andrea again, but this time take that leg across your body and then press the heel into the mat and release your opposite hip and just feel the stretch and your piriformis muscle really relaxed. The opposite here, and then come back to the center and extend the other leg out.

Curl the toes under, take a breath in. On the exhale. Press Ankle, back, heel, back to the floor. Inhale to rock forward and exhale, press and inhale forward. Exhale, press. Inhale forward. Exhale, press and inhale for two more times. Exhale, press. Inhale forward. One more time. Exhale back. And this time, inhale, come forward a little bit more. Point the toes. Inhale and exhale. Press select to the ceiling.

Inhale halfway down, and exhale, lift. Inhale, halfway down. Exhale, lift. Inhale, exhale, lift. Inhale, lower. Exhale, lift. And again, exhale, lift. Inhale, lower. Exhale, lift two more times. Inhale lower and exhale, lift. Last one, I promise. Inhale, and exhale, pressing it up. Go ahead and bring that leg back down.

Curl the toes under and take it across your body. Press the heel into the mat as you fit in the opposite hip and feel that open up. Good cause you like it. And then coming back, giving the arms a bit of a break. Take the knees apart, feet together. And one more time. Go back into your [inaudible] child's pose and stretch it out. Keep breathing deeply and every time you exhale, allow that body just to relax and release. And take a breath in. As you exhale, tailbone to pubic bone, pubic bone to chest, and slowly rolling up through your [inaudible].

And again, you're going to come forward on your hands and knees. This time you keeping the feet together. Take the knees apart to create a little bit more pelvic floor work. And from here you're going to inhale on exhale, tailbone to pubic bone, pubic bone to chest, and then take that tailbone all the way up to the ceiling and hold it in your anterior pelvic tilt. Now this is all pelvic floor work. On the inhale, you're going to rock back towards your head, your heels, and feel the pelvic floor open and exhale rocking back and feel the sit bones coming together working in that pelvic floor. And again, it's the anterior pelvic tilt sitting back towards the heels and exhale coming back together. So on a straight line, just a straight line back, open up the pelvic floor. And this is also a position that many women use during labor and delivery and instinctual position because it does open up the pelvic floor.

Any kind of rocking position. As a Doula, I'm going into births. It's amazed me how, how women use their bodies according to their instinct and not having any had anyone tell them what to do. That's wonderful and come forward and this time go ahead and sit all the way back. We're not going all the way down. We're going to walk the hands back. You're going to take the hands behind you any which way you feel like putting your hands is fine with me and now we're going to open up the front body. You're going to take a breath in on the exhale, tailbone to pubic bone, pubic bone to chess, and press the body up. You can keep your gaze forward if you wish or you can lift your sternum and take your head back, whatever feels comfortable.

Then bring your head back first before you roll back down through your spine. So whatever feels good for you is fine with me. Inhale, let's go ahead and release the pelvis into the anterior tilt. So we're always using that full range of motion. Exhale, tailbone to pubic bone, pubic bone to chest, and we're going to articulate through the spine. You can keep it here if you wish, or you can open up your chest and drop your head back and then bring your head forward and slowly come back down through your spine. Inhale to release the pelvis. We'll do it one more time and exhale, tailbone to pubic bone, cubic boat to chest, pressing the spine up and continuing into a full arch, bringing your head forward and it's slowly coming all the way down.

And Go ahead and bring your arms forward and push off into your deep squat again. And just hang out here for a minute and take the breath in between the SIP boons in here and exhale to release. And again, deep breath in between the sip bones. Inhale, exhale to release [inaudible] and every time you release try and think about your tailbone, dropping to the floor and stretching your spine. And again, deep breath in between the sit bones. Exhale to release, dropping that tailbone, stretching the spine. If you need to drop your head, you can drop your head. And the next inhale. On the exhale, we're going to press the hands into the mat, slowly lift the pelvis to the ceiling and start to roll back through the spine. Keep the head heavy rolling up through the spine, bringing the arms out by your side and deep breath. Take the arms up and exhale to release.

And one more time. Nice deep breath in and exhale to relax and you are done.