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So now we'll be showing you how to do Downward Dog for second trimester in prenatal yoga.
Downward Dog is also called, Adho Mukha Svanasana. So in your Downward Facing Dog second trimester,
what you want to do is have your hands right underneath your shoulders, knees are hip distance
apart, right underneath the hips. And from here, make sure you press the press knuckle
of your index finger into the floor so that it's not just the heel of your palm that gets
all the weight. So as your belly is growing, as your baby is growing, you're going to be
adding a few extra pounds and it's a little extra weight for the shoulders. So make sure
to do this pose softly so you're not pushing yourself, you shouldn't feel any strain. So
Katie from here, from our table top position, go ahead and tilt your tail bone up towards
the ceiling and the crawl your toes under. Pressing into the hands, lifting knees off
of the floor by drawing the knees up towards the ceiling and then drawing your chest back
towards your thighs. Beautiful. Allow the neck to be long and soft and continue to breath
that three-part breath from the belly all the way to the tops of the lungs, making sure
that you're still pressing the first knuckle of the index finger in. And imagine the weight
moving from your shoulders into the hips. So this is not to press Katie's heels down,
this is so that she gets used to drawing the weight into the hips, allow the belly to be
soft and breath. So you can hold your Downward Facing Dog for twenty seconds, you can hold
it for thirty seconds, you can hold it for a minute. If it doesn't feel right to turn
upside down, slowly come out of the pose and I'll show you how to do that. So Katie now,
take a deep breath in, as you exhale start to bend the knees slowly, drawing the shoulders
back over the hands and dropping the knees down onto the mat. Good. And sometimes it
feels nice afterwards to move back into Child's Pose, "so you can draw your hips towards your
heels and forehead to the mat allows space between the knees so that you have space for
the belly". Good. And that's Downward Facing Dog for second trimester. "So Katie how did
that feel to do your Downward Facing Dog? "It was a little uncomfortable at first",
okay, "but as I did the breathing meditation it helped a lot". Oh good. Okay. "It wasn't
that bad". Good. So sometimes you know, remembering to breath is the most important part of any
pose in yoga. So keeping the breath and making sure you're not holding on to the breath.
Never hold the breath in any pose and see where you can slowly move into a pose so that
it feels a little bit more natural for you including in Downward Facing Dog.