Hi, During pregnancy, good posture is extremely important because it allows: Your uterus is in a good position and the pregnancy will be comfortable for mother and baby You can reduce your risk of back pain Your respiratory and digestive activities are favorable, so that you always have enough energy. You can always have a positive mood by having your back straight and sitting upright, walking or standing. Meditation As usual, before each practice session, you should meditate for a few minutes. Meditation helps the body to focus quickly and stay calm, making exercise more effective And now, you and I are doing meditation for a few breathing cycles slow, deep, with the lower abdomen. On your knees, stretch up the spine Continue kneeling Now, the whole body has relaxed. You focus only on the spine, slowly stretch up your spine as high as possible. Always breathe with the lower abdomen, slow and deep cycles. Child’ pose, stretches forward the spine Extending the thighs on the sides, the belly released between the thighs, the forehead resting on the ground, the hands slowly go as far as possible, while pushing the buttocks backwards. Breathe several breathing cycles, slow, deep, with the lower abdomen. Child’ pose Our body’s comfortably, relax in the pose of the child’pose, forehead resting on the floor. Breathe several cycles, slow, deep, with the lower abdomen. Lie on your back and stretch your spine Two hands pulled both knees and raised the buttocks to stick the waist to the floor. Stretch your legs and hands, focus your awareness on stretching your spine, while relaxing and extending your spine on the floor. Breathe several breathing cycles, slow, deep, with the lower abdomen. Stay relaxed and stretch your back Two hands against the ground, the distance between two arms as wide as the shoulders, the legs straight, the distance as wide as the hip. Two hands advanced forward while gently pushing the buttocks back so as not to focus gravity on both hands. The back is relaxed and stretched, the belly is always free for breathing. Breathe several breathing cycles, slow, deep, with the lower abdomen You can also, especially later when the fetus of your abdomen grows large, instead of laying your hands on the floor, you hang on the edge of a chair, a desk or a solid object, and train the spine in the same way as above. Now, we raise our right foot like this and continue to relax and stretch the spine. Continue to breathe for several breathing cycles, slow, deep, with the lower abdomen. Note that the weightiness of the body is on the left leg but not on the hands. Hands are easily advanced and stretched to the spine. And now, it’s the left leg. Now, straighten your right leg backwards, parallel to the floor, without lifting your legs too high to avoid concentrating gravity on your hands The right leg pulls the center of the body backwards while the hands are always forward. The spine is constantly stretched. Breathe several breathing cycles, slow, deep, with the lower abdomen. And now, let’s move on to the left leg, let’s do it the same way. Child’pose Kneeling, widening the thighs on both sides, the belly is always free between the thighs, relaxing the whole body, we can put the forehead or a cheek on the ground. Breathe several breathing cycles, slow, deep, with the lower abdomen Regulate the spine You can perform this technique gently for a few minutes, feel the relaxation and even evenly spread the spine on the floor. Finally, you can rest as long as you want. pay close attention to the health of the mother and child, which is particularly important during these first 14 weeks. See you later. Thank you for coming to us and do not forget to subscribe to the channel to support our program !