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Prenatal Yoga

Prenatal Yoga - Squats

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Kathy Duke
Yoga Alliance
www.abundanthealthyoga.net  
(703) 244-6561

Kathy's love of yoga began when she started taking classes nearly 10 years ago. In 2000, she completed the Health Advantage Yoga Center Teacher Training Program with Betsey Downing and Doug Keller. Since then, she has studied with Kaustaub Desikachar, David Frawley, John Friend, JJ Gormley, Judith Lasater and Erich Schiffman and has completed prenatal courses. An Experienced Registered Yoga Teacher with Yoga Alliance, Kathy Duke also holds certifications from the American Council on Exercise and the American College of Sports Medicine. Her teaching experience includes leading classes and individual sessions in the corporate environment, health clubs, studios and in-home, she has volunteered as an EMT and instructed CPR and first aid certifications. After earning a BFA from Virginia Commonwealth University, she has worked in the health and fitness industry for more than seventeen years. Kathy's comprehensive style emphasizes alignment and form of yoga postures, and integrates breathing and relaxation techniques into classes. Kathy is sensitive to the needs of beginers and accomodates those with more experience. Kathy currently teaches classes and workshops at the Health Advantage Yoga Studio in Herndon, VA and The Women's Club in Chantilly, VA and presents yoga seminars in the Northern Virginia area.

Prenatal Yoga - Squats

Yoga teacher Kathy Duke guides participants through a prenatal yoga practice. This video includes a centering breathing practice, postures to increase flexibility and strength, and a soothing relaxation at the end. The sequence shown is appropriate for anyone who is expecting, and is suitable for those without any yoga experience. Although all poses are adapted to be safe during pregancy, consult with your health care practicioner before beginning.

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Kathy Duke: Hi! I am Kathy Duke. I teach prenatal yoga at the Health Advantage Yoga Center. Today, we are doing prenatal yoga. I am going to show you how do a squat. Squats are very good for releasing tension from the lower back, letting the muscles lengthen and helping the pelvic area to open. However, its not recommended that you do deep squats after 34 weeks because they can induce labor.

Do not do squats if your baby is in the breach position. Remember to check with your health care practitioner before starting yoga or any form of exercise.

Lets begin in mountain pose with our feet aligned below our hips. Step the feet out to a comfortable distance, making sure that your knees and your toes face the same direction.

On an exhale breath, start to bend the knees and let the hips release down between the thighs. You can use a block underneath the hips for support.

Press the palms together in front of your heart and let the shoulder draw back. If your heels do not reach the floor, you can step up on the edge of a blanket to support underneath the feet.

Feel the lower back softly relaxing as you breathe. To come back up, you can place the hands in front of you and press down into your arms and your legs to lift the hips and then roll up, relaxing the lower spine as you lift. That is how we do a Squat pose.

Next, we are going to do Warrior II pose.

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