So start out sitting on your pillow to relief pressure off of your spine, and if you are using the Yoga ball, you'll want to be way back at the edge of your pillow, so that when you place the ball from side-to-side behind you it's on the floor. Lean your hips forward a little bit and bring the ball real close to your backside, so that it creates a little pillow wedge, to support your lower back.
Now we are going to start out with Kegels and to do them all you do is contract the muscles that you use to stop the flow of urine. Take a deep breath inhale up and exhale palms touch. Deep breath in arms up, and take them back tipping your hips just a little bit forward and relaxing the pelvic floor back and open. As you exhale bring the arms back up, and squeeze and contract through the pelvic floor and we will just repeat this continuously breathe in, opening towards the back little chest stretch too, and exhale. Deep breathe in, and long exhale.
So keep going, now it's important to have strong pelvic floor muscles, because they support your pelvic organs. They also help prevent Urinary Incontinence, and Postnatal Sexual Dysfunction, as well as Uterine Prolapse. Deep breathe in, and exhale you can do these anytime seated, standing, maybe laying down in bed position, and you'll want to build up to doing ten repetitions, ten times a day. It sounds like a lot, but it's really, really easy. Deep breathe in let, the pelvic floor open and relax, and exhale contract. And you also want to start doing them again the day after you deliver whether you had a vaginal, or a c-section, and make them a part of your daily routine. Deep breathe in and exhale.
Let's do once more. And exhale, hold right here, we'll go back to those again in a moment. For right now we are going to start working on your abdominal to help with the pushing phase of delivery. And in this phase you keep the pelvic floor very, very relaxed, to relax through your hips. And this is where we are going to have some more trimester variation. Take a deep breath in and exhale.
If you are in your third trimester stay up here a little higher with me. We are just going to tuck our hips just a little bit. If you are in your second trimester like Abey and Karen, they are going to take their hands out, and dip down a little further. And if you are in your first like Rebecca and Tracy they are going to extend the arms all the way out.
Now hold there, take a deep breath in let your belly and ribs expand and then a long exhale. Deep breath in again, and exhale, once more. All the while you are trying to keep the pelvic floor relax, deep breath in lift it up, and exhale palms come back, settle adjust if you need to, deep breath in and exhale tuck to your point. Three stays up two goes down more, one goes all the way, or just depending up on how you feel, deep breath in belly ribs expand and relax the diaphragm moves down, exhale squeeze and contract, and again, and exhale. Once more deep breath, long, long exhale, try and contract from below your belly button, and lift up settle, deep breath in and exhale palms touch, deep breath go to your point once more.
Deep breathe, expand and exhale. Once more and exhale release, and lift up through your upper body up right, settle relax the neck and shoulders, and one more set of Kegels. Deep breathe and lift up tip the hips open up through the pelvic floor, and exhale contract. Deep breathe in, and exhale contract, really imagine opening up the pelvic floor and relaxing it that's how you push the baby, out of birth canal, and then contract. Deep breathe in and exhale, relax your neck and shoulders, take deep breathes and exhale. Let's do it once more breath in and exhale hold right here. Abdominal contractions again, deep breathe in exhale tip, and go to your point. Deep breath and belly will expand pelvic floor is relaxed, deep breath this is helping you in the pushing phase of delivery. So of course you want the pelvic floor relax not contract, deep breath and exhale, and release, just settle the shoulders and relax. Next we'll be stretching your entire body, so you want either your yoga strap or your towel to stretch your calves. Deep breathe in and exhale palms touch.
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