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Prenatal Yoga

Prenatal Yoga - Sidelying Relaxation Exercise

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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 - Sidelying Relaxation Exercise

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! My name is Kathy Duke, I teach prenatal yoga at the Health Advantage Yoga Center in Herndon, Virginia. Today, we are doing prenatal yoga. I am showing you side lying relaxation.

You will need a few blankets or pillows to help support you. You may want one or two cushions below your head, a cushion between, your knees and your ankles and a folded blanket or small pillow that will support underneath your belly.

You can also allow your top arm to rest on this cushion. Make sure that you are lying on your left side and that you are in position that allows you to relax comfortably. Feel free to close your eyes and let your awareness draw inward to your breath.

Follow the flow of your breathing. Allowing the breath to wash down through your legs, into your feet and toes, feel the muscles relaxing as you breathe into the lower body. Relax any tension from your hips, your lower belly and your spine.

Soften your shoulders and allow the breath to move outward into your arms, your hands. Relaxing the muscles of your upper body, imagine the breath moving upwards, relaxing the corners of your eyes, your brow and your scalp. Stay here for as long as you like, ten minutes, fifteen minutes. Relaxation is calming for both your mind and your body. As you are creating a relaxing environment for yourself, this is also the same environment that your baby rests in.

Relaxation helps to reduce the effects of stress and accumulated tension. Breathe easily and gently. That concludes our prenatal yoga video. Hope you have enjoyed our practice together. Namastey.

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