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Prenatal Yoga

Prenatal Yoga - Bound Ankle Pose

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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 - Bound Ankle Pose

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 in Herndon, Virginia. Today, we are doing prenatal yoga. I am going to teach you how to do Bound Angle pose.

Sit comfortably, either on the floor or using a cushion below your hips. With the knees bent, bring your feet forward so that the soles of the fit can touch one another. Lift tall through your lower back, bring the knees up one or two inches and allow the sitting bones at the base of your pelvis to move downward, grounding you to the floor.

As you exhale, feel a lengthening from the crease of your hips, out to the tops of your thighs. Take a deep breath in, letting your belly rise and fall; rest your hands comfortably on your lower legs wherever they can reach.

Let your shoulders lift and draw the arm bones back, letting the heart move forward and creating even more space for your breath. This pose is wonderful for helping to stretch the inner thighs and to open the pelvis.

Feel free to close your eyes and focus on the gentle rhythm of your breath. You can stay here for ten to twelve breaths. When you are ready to release, take your hands, gently sliding them to the outer edges of the thighs and let the arms help lift your knees back to the center position. Thats how to do bound angle pose.

Next, I am going to show you how to do Neck Roles.

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