Lynne Robinson: Its time then. We kind of going into a squat, so take the feet wide now, so you kind of doing a nice squatting action, now again it opens the pelvis ready for the so this is one for when you are pregnant not when you are trying to get back into shape after. Also leaning into the wall, so leaning back into the wall, feet of few inches away from the wall lovely and then leaning back in tailbone on the wall, the same action now, this time you are going to send your toes, your knees directly over the middle of your feet as tailbone stays on the wall, you breathe out and squat down. Don’t go too far, I am breathing and come back up again. Tailbone stays on the wall.
Towards the end of your pregnancy you might find it easier to squat with a partner, your partner can hold onto your forearms and squat with you and as you breathe out going down lovely, so lovely stretch for the inner thighs and also work show leg muscles, tailbone stays on the wall. Keep those natural cuts still last time, so not going too far, lovely, I am breathing in and coming up. As you know your pelvic floor is very important while you are pregnant.
You cannot drop this much as two centimeters towards the end of your pregnancy and if the baby’s head and cannot be using your pelvic floor little bit like a trampoline, now we want you to practice these exercises at least working up to about five repetitions and of course one should have the baby, it will be more important if you start your pelvic floor exercises as soon as possible.
Okay, so sitting wherever you are comfortable you can sit on a chair or you can sit cross legged, if you are sitting in cross-legged, you might like to be sitting on a pillow, just to keep the natural curves of your spine. Now you have to imagine that your pelvic floor is like an elevator, now you are going to be taking the elevator up with different floors of the building and then as a surprise for getting you ready for the birth itself, actually you are going to be taking the pelvic floor down into the basement.
Now this bay is just for when you are pregnant not for afterwards. So, sitting nice and tall, take a wide breath in to prepare, as you breathe out, you are going to close the doors of the elevator sliding the two sides of the pelvic floor together and take it out just the first floor of the building and then breathe in and bring the elevator back down to the ground floor.
Breathe in to prepare as you breathe out, slide the doors together and take it out to the second floor of the building, and breath in and released back down to the ground floor, make sure you got shoulders stay relaxed, breathe in to prepare as you breathe out close the doors, squeeze the pelvic floor up to about the third floor, about your navel now and breathe in and slowly lower and now for the top floor, wide breathe to prepare as you breathe out, close the doors and come right up as far as you can really lifting up, and breathe in and come back down to the ground floor and then breathe out and take the lift down into the basement and open and the release and again wide breathe to prepare as you breathe out close the doors take the lift to the first floor and breathe in and bring it down and in next out breathe, take it to the second floor, and breathe in and come back down to the ground floor, breathe in to prepare and on the out breathe close the doors and take the lift to the third floor and breathe in and come back down and last breathe in to prepare as you breathe out, doors closed, after you come right to the top floor, right up to the pent house and breathe in and release and on the out breathe down to the basement with everything released and relaxed and opened and then relaxed.
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