Prenatal Bedtime Yoga Routine (ALL Trimesters) | Sarah Beth Yoga

This 20 minute Prenatal Bedtime Yoga Routine is for all trimesters. Slow-paced and filled with hip openers to release tension and increase blood flow to your legs before bed. Perfect pregnancy yoga to stretch out, relax and connect with baby (OPEN FOR LINKS)
🎀 PRENATAL YOGA PROGRAM 🎀
Download the full length Prenatal Yoga Program & the NEW Prenatal Bonus pack (14 Prenatal videos total) in the SarahBethYoga App. Join us mama! www.sarahbethyoga.com/join
This Prenatal Bedtime Yoga Routine is part of the Prenatal Yoga Series, including a Prenatal Morning Yoga Routine & Prenatal Yoga Workout (All from the Prenatal Yoga Program)
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Sarah Beth from Sarah Beth Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge
Outfit: top from pinkblushmaternity.com bottoms are Beyond The Bump from DestinationMaternity.com
Music: Yoga Asana (sleep music)
#prenatalyoga #pregnancyyoga #prenatalyogabedtime

[@sarahbethyoga]

Hi Mama! This 20 minute Prenatal Bedtime Yoga Routine is for all trimesters. Slow-paced and filled with hip openers to release tension and increase blood flow to your legs before bed. Great for ALL trimesters, though you may need to modify with wider legs as your bump gets bigger. CONGRATS! 🎀 Download the PRENATAL YOGA PROGRAM + The NEW Prenatal Bonus Pack in the SBY App 🎀 @t

[@monikapuspa972]

Hi Sarah. Do you have any suggestion to release knee pain while sleeping? Is there any exercise that can be done to release the knee pain? I am pregnant and in my second trimester now. Thank you.

[@Engleroddk]

I did this practice two hours before I went into labour!

[@snovakattack1]

This was a little too tough for bedtime at week 37, and some of the poses were difficult with my belly, however this is probably great for earlier pregnancy, or maybe someone who is super fit.

[@Megabella21]

Agreed I tried this one before bed it was a lil difficult right before bed. I needed something to wind down with. Her 10 min prenatal yoga was perfect for night time before bed. That's the 1 I normally have time for before work in the AM. But its perfect before bed also

[@humerafatima4993]

Agreed that table top with belly up was almost impossible for me to in this 37th week .... Hope any 9f you can share the link of which one you people did for last month

[@ninifire4282]

AGREED!

[@aubriebowser3153]

I'm 36 weeks and I've been doing this both in the morning and at night instead of the 15 minute morning yoga. The morning yoga video moves a little too quick for me these days but this is much slower paced and really allows me to stretch things out :) Thanks for making these videos!

[@ReyaBachmann]

I found you in my last pregnancy. Been following for two years. I’m back to the prenatal videos, I just found out I am pregnant today! Thanks for the last two years, and here’s to all of them to come!

[@katherinetester5093]

This has been extremely helpful for my persistent RLS at night - finally sleeping easily again!

[@paramoreskittlez]

only 9 weeks along but this routine really helped me relax and wind down and get in that calm mode. i loved it!!

[@msmo3527]

Thanks to this workout, I was able to relieve lower back pain from an old tailbone injury, re-aggravated by pregnancy. I'm in the last of my 2nd trimester, 3rd pregnancy. This is the best my back has felt during any of my pregnancies. So, a GIANT thank you to Sara Beth yoga. I can sweep my house and carry my 20 month old with much more ease and less threat to my fragile lower back. Simple workout. Very effective. ...as a side benefit, I find it helps relieve bloating as well. Two thumbs up!!!

[@MissKJT1]

This is my second pregnancy I'm doing these yoga videos to and at 33 weeks now, it's what I look forward to to kind of reconnect my body after a long day of waddling behind a toddler - thank you! I recommend it to all my preggo friends!x

[@MsAshlina]

Thank you for this! I’m 20 weeks and so out of shape and so uncomfortable with my second pregnancy. I can’t wait to do this again tomorrow night!

[@smulvihill4372]

I LOVE this video. It makes me as relaxed as when I’m in actual prenatal yoga classes at the studio. Thank you!

[@juliannecosta7860]

Found this very helpful!! Thank you! Never been a huge fan of yoga, but this truly helped ease my pregnancy discomforts.

[@OfficialSkitnips]

I'm in my second trimester. Some poses felt a little stiff in my belly but nothing to be concerned about. Will be doing this often! Great routine for beginners and experienced yogis that want a calm practice :)

[@jessicafjeld8699]

This is a great class-exactly what I need before bed in the third trimester to open up my hips and lower back.

[@musiquesization]

I am very much enjoying this exercise routine. Very relaxing before the bed time and easy to follow for the 2d trimesters.

[@iCeleste7]

WOW! The music, your soft voice, the whole ambiance, I love it. I'm 17 weeks and can definitely see myself containing with this workout.

[@keoghkat]

This is an amazing video if you have practiced yoga before pregnancy! Super relaxing and a wonderful set of stretches. If you have never practiced yoga before pregnancy just take it slow. You can still do the exercises, but be gentle and listen to your body. Don't over stretch!

[@meredithbroadwell4194]

I'm 32 weeks pregnant with #2 and have been using this practice a few times a week for 2 weeks now (also using the morning routine a couple of times a week). I'm sleeping better, so allll the hearts and thanks to you! It's also helping with my mild-moderate back pain. I am super inflexible (always have been but it's worse in pregnancy), so I have to modify several poses, but tonight I realized I didn't modify as much as I usually do. The first night I did it I was left breathless (although that may be due to baby crowding my lungs), and that hasn't happened this week either. Yay and thanks!

[@chloejune6176]

Great way to release tension at the end of a long day!

[@malarionfire]

Thank you so much for this video along with the rest of your prenatal routines. My little one was born 3 weeks early and I really wanted to deliver without any pain medication- I truly think that your videos and learning how to breathe into the pain is what prepared me so well to breathe through my contractions and make it through my whole labor managing my pain without medication. This video is also probably the reason I got any sleep through pregnancy! So thank you for the tools and confidence you helped me and so many others find

[@graciem9050]

Have been doing this routine on and off throughout my pregnancy since getting kicked out of my real-life yoga class after telling the teacher I was pregnant :-) It's been great when I've needed to wind down and stretch out before bed and/or haven't managed to fit much other activity into the day. I'm now in the 3rd trimester and still enjoying it. I think what's important with yoga in general, and especially during pregnancy, is to really listen to your body and modify/skip poses if need be, and not to over-stretch.

[@rosejennings9559]

In my third trimester now and I thought this was wonderful stretching at the end of the day. Thank you for sharing this routine!

[@myco_enthusiast]

Absolutely perfect! The breathing exercises at the end really wrap the whole routine up beautifully and effectively. Thank you!

[@caitlinmilam2124]

Great bed time routine! Love how it preps baby and I for sleep.

[@ningy5510]

I really enjoy Sarah Beth's yoga videos, especially the soothing and steady voice guidance throughout. There are many videos with a nice set of poses, but the tone and voice of the instructor makes a huge difference for me.

[@dmcpt_id]

I often do this video as I wind down for bed. I find it helps me tremendously to unknot all the tightness especially in my third trimester days. Thank you Sarah; your videos benefited me so much throughout my pregnancy days!

[@iyagamboa]

I started doing your prenatal yoga routines ever since my doctor gave me the green light. I’m 12 weeks into and I’m really glad I started doing the routines early. My body hasn’t been as achy as my mom said it would be, and when it does the videos help a lot with all my back and shoulder pain. Thank you for your videos!🙏🏼❤️

[@Rachel-ge3gl]

Thank you for taking the time to make and post such a lovely routine! I'm in my third trimester, so I definitely had to modify some of the poses by using blocks and taking a wider stance.

[@saydalees-manning310]

Really relaxing, thank you! Well paced and well narrated.

[@Leesha_593]

This routine and narration are perfectly timed and slow paced. Feeling so relaxed 😌

[@ushiwakafox]

Thank you! I’m in my third trimester, and decided it’s not too late for me to get more active and get my body ready for labor, so I decided to start with this video! I’m not a newbie to yoga, but definitely haven’t done it in a while and it was great! Even better, rocking on my back helped ease nerve pain I’ve been experiencing in my lower back for months. I felt very comfortable doing this routine even with my big belly, thank you for this video!

[@sarahbethyoga]

I'd love for you to try my NEW 10 minute Prenatal Yoga Routine for ALL Trimesters too! 💙 kzbin.info/www/bejne/an_agn6OpbyBlaM

[@khristinealvarado5960]

I practice this routine every night religiously! It’s the only thing that helps me manage my RLS and helps me get to sleep. On the plus side, I’ve noticed my legs getting toned. Thank you!

[@rosee9252]

This is the only prenatal bedtime yoga video I've been doing sense I got pregnant. I prefer this one because it is so easy to follow and we hold the postures for a perfect amount of time. Also your voice is very soothing. (: Thank you for being such a great yoga instructor.

[@Cosmicrainbowray]

I have been loving this bedtime practice throughout my pregnancy. It really gets the tension out and welcomes a good nights rest in. Thank You

[@loveleighlook6582]

This was just what I needed! I've been getting very tired by the end of the days and accumulating a lot of upper back and shoulder pain. This really helped baby and me. I felt her move a bit at the end there too

[@katiemustafayeva1760]

Haha I’m too pregnant for this comment 😭😭💗💗

[@michellechouinard4958]

Very underrated channel. I love this. Your voice is great, background music is so calming, and I love that I feel like I'm actually getting a decent stretch. Many of the other prenatal practices I've found are too gentle and treat me like I'm going to break. Thank you!

[@melaniesampson9805]

Love this! Currently 29 weeks with my second pregnancy and this is the first bedtime yoga that really suits me. I love the morning one too and looking forward to trying the others. I like your calm voice and how minimalist it is... I LOVE that there’s no chit chat. My only thing I don’t like... that it doesn’t just taper off to let you sleep at the end of this one but there’s a mini “check out my other things bit”, I don’t mind at all with the other videos though.

[@TheMelindaDove]

I'm in my second trimester and really love this exercise. I love your calm voice and instructions! Love the calming music and the fact that your background is not to distracting! Really love this, looking forward to your other videos! Thanks :) Also love the fact that your doing every exercise then narrating it after the fact really gave a great sense that we were doing it together at the same pace:)

[@danyllemckenzie1516]

How relieving !! I am 21 weeks and this relaxed my body and allowed me to release the tension, thanks for these videos!

[@tynouiy]

I've had terrible SI joint pain, and that sacrum massage really got to it more than anything else I've done. I had to take a minute to relax into it otherwise it'd be too sharp and I'd wince away. I'm so glad I found this!!

[@caryl3370]

This was perfect. As a fellow yoga instructor, I am extremely picky about my teacher and yoga routines. This was exactly what my body needed. Thank you, thank you, thank you. Namaste.

[@ebony-marcelwiresinger-bue4364]

I love the morning and evening routines! Thanks SarahBeth.

[@tangerinelovers3802]

I’ve come back to this after trying few other videos. You always remind on how to relax which is missing in other videos I tried. I’m on week 37 and lying on the back position is too hard for my back & my breathing. Overall you’re my favorite yoga youtuber.

[@emilygreen1055]

Loved this! I've tried several different pregnancy yoga videos this pregnancy, but have yet to find one that gives my body what it needs. However, this one was perfect. Thanks for a nice stretch before bed!

[@centlyrodriguez4555]

love doing this one at the end of the day.The first downward dog is a little brutal, but after that its very relaxing and smooth.

[@litttlecocanuts]

Really love this yoga instructor- soothing voice and easy to follow flows. Thank you

[@Shana23Banana]

31 weeks pregnant and these videos are great. I use them all the time and have been doing them consistently for the past year (I bought the full length classes on Vimeo). Fingers crossed for some new prenatal videos before I give birth ;)... I need some variation.

[@Mooiisstt]

this was wonderful, I have arthritis as well as a bad hip. And I was able to stay following along

[@rebeccayoung5590]

Sara Beth!! I feel like you’re my personal yoga teacher. I just had to stop and comment on this video because I’ve been doing your routines throughout my 3rd pregnant and even though I have pain in my hips and sacrum especially bad, on the nights when I do your bedtime yoga routine, I can actually sleep through the night!! Thank you so much for this video! Also love your style of teaching. Had to stop by and say thanks before I have this baby. My due date is today 😂! Ps: whenever we watch your videos and do your routines, my 4 year old son always says that you sound like a nice lady lol! He knows your name and everything.

[@Buuvgjvhbuibhtccr3dd3tc]

This is an awesome way to unwind at the end of the day. Well done and thank you for a well balanced practice. I love all your vids and can't wait to get back into it after I've had my baby.

[@alyssawatson9290]

I did this routine thruout my 1st pregnancy and its been the most effective one for relieving pain in my 2nd one too. Thank you

[@chikaebugtas-busa4763]

wow so glad I discovered your channel! i missed my yoga practice. 17 week preggy now

[@jessicaegan5880]

Sleep so well when doing this before bed! I broke two lower vertebrae as a child and my back tends to get sore, especially the more pregnant I get! Thank you for this great video!

[@jeraleehahn800]

Great way to relieve tension after a long day. Well paced.

[@music321654]

I am 12 week pregnant and today did my first bedtime yoga! I feel very good! thank you, will do it everyday. Feeling relaxing calming happy👌good job

[@sarahbethyoga]

I'd love for you to try my NEW 10 minute Prenatal Yoga Routine for ALL Trimesters too! 💙 kzbin.info/www/bejne/an_agn6OpbyBlaM

[@taradevaraj5411]

Some great stretches in this video for pregnancy, I would be cautious in the 3rd trimester or if you are a beginner, some positions in this video can be straining, definitely modify wherever you need.

[@brittanybagley6337]

So relaxing. 15 weeks. Thank you!

[@oneday1632]

Love this! I even do it during the day when I need something but prefer it to be gentle.

[@mayani88]

Hey, I love the video and have modified as I've got further into my third trimester. The only thing that has surprised me from the beginning is the shivasanna, lying on your back pose at the end. Always uncomfortable and I thought not recommended in 3rd tri? This is not to say I don't love the video. The breathing technique has also sorted me out on many a sleepless night!

[@myco_enthusiast]

Truly, the side-lying modification is always my go-to during this routine. Just entering the third trimester myself, but my lower back is always grumpy when I lay flat on my back. An OBGYN recently explained to me, however, that laying on your back won't hurt baby, it's just not optimal. Left-side lying so you don't put pressure on the liver or vena cava is preferred. If a woman's blood pressure drops too low in this position (laying on the back), your body automatically shunts blood and oxygen to your baby, and the natural reflex for the mom is to roll to the side to bring her whole system back to properly regulated. Definitely a comforting fact for me, and I hope it helps explain why short intervals on one's back isn't purely dangerous.

[@lemurslice1725]

Thank you for posting this, Sara Beth. At the end of my 1st trimester and new to yoga. I'm not able to stretch very deeply yet, but I feel more relaxed and unwound after this routine each time I do it. I hope to get these hamstrings in order with this video and the morning routine and probably going to add the prenatal workout routine as I get used to the stretches! I saw you did your training in Denver, howdy from Pueblo, CO!

[@hello-ITworld]

I am at 13 weeks. I had done yoga at the center before but I was worried about what to do during pregnant. I found this is great, not so hard as normal yoga however helping my sleep for sure. Thanks Sarah

[@gracefordman262]

Soooo relaxed afterwards! Thank you. Part of my nightly routine at 26 wks...

[@franciscoespinoza-pe3sk]

Beautiful routine, love the smooth way you use your voice .

[@kelseyehrich5007]

im nearing the end of my first trimester and I found this video very relaxing and peaceful. You have a very soothing voice and I enjoyed the soothing music as well. Thank you!

[@sarahbethyoga]

I'd love for you to try my NEW 10 minute Prenatal Yoga Routine for ALL Trimesters too! 💙 kzbin.info/www/bejne/an_agn6OpbyBlaM

[@Princessavee01]

I really do like this bedtime yoga routine. It was great during my 2nd trimester. But as a beginner this was definitely a struggle to do during my 3rd trimester.

[@alexismlister]

I LOVED this yoga!! And my SI joint thanks you for it. I have less pain now :)

[@hydralily]

So happy that you were able to upload a video again, I hope you and your baby are doing well! Congratulations!!!

[@sarahbethyoga]

+C. Torby-Juch thank you! I've got a bunch of videos scheduled to upload every Friday AM while I'm on maternity leave :)

[@paolarivera1086]

Omg thank you so much I was having sleepless night ever since I got pregnant and this had made me feel so much better and took a shower and put in bath&bodywork sleep cream 😍😍😍😉😉👍🏻👍🏻👍🏻

[@RaquelLugt]

It’s my second pregnancy and I’ve done these videos throughout my whole first pregnancy and now I’m doing it again and I seriously couldn’t imagine being pregnant without this. It’s such a huge help in so many ways! 💖

[@abigailtalbott4768]

Love this! I did this with all of my pregnancies. I'm starting round 3 now! I also can't imagine being pregnant without this.

[@Squishy876]

Really great for the first trimester. Really helped with my back pain

[@vieve9292]

You had back pain in your first trimester? How odd! That's usually more of a late 2nd or 3rd trimester symptom!

[@NinaBesteMeditationSleep]

Thank you, Sarah! I was not sure if I needed to get a prenatal yoga program, so I did this session... It was just what I needed and I will get your program now :)

[@Mooiisstt]

I am 14 wks pregnant and a plus size woman (US size 20/22) with arthritis and hip problems. I do this and the morning routine and find them quite lovely. keeps me active and limber. I am an active yoga user for about 6 years

[@sarahbethyoga]

I'd love for you to try my NEW 10 minute Prenatal Yoga Routine for ALL Trimesters too! 💙 kzbin.info/www/bejne/an_agn6OpbyBlaM

[@roxyuritescu9085]

Absolutely incredible, your voice is so soothing. Just perfect before bed or anytime x

[@ithacawoodsprite]

I'm so glad I found this routine! Excellent for relieving hip/low back tension and relaxing me for bedtime. I've been doing it several times a week, now into my 2nd trimester and planning on checking out the rest of your routines. Thanks so much for sharing!

[@sarahbethyoga]

I'd love for you to try my NEW 10 minute Prenatal Yoga Routine for ALL Trimesters too! 💙 kzbin.info/www/bejne/an_agn6OpbyBlaM

[@cassiedunstone2349]

Hi SarahBethYoga, I just found your page and also tried your bedtime yoga, some of the poses I had to modify but found it relaxing and will continue with this every night and hope to become relaxed and somewhat flexible within my own body. Thanks again

[@sarahbethyoga]

You’re so welcome! I'm glad this worked out so well for you 💙

[@kim5720]

Thank you so much! Your voice is so soothing and calming! Thank you!!!

[@sylvieadeyemi3417]

feeling relaxed and ready to sleep- thank you

[@Shana23Banana]

Loved it! More prenatal yoga videos please!

[@sarahbethyoga]

I’m so glad you loved it! Have you checked out my Prenatal Yoga Playlist on my channel? The SarahBethYoga App also has the entire Prenatal Yoga Program and 7 bonus prenatal videos! Www.sarahbethyoga.com 😃

[@ghoffman1988]

16 weeks along, and I love this!

[@sarahbethyoga]

I'd love for you to try my NEW 10 minute Prenatal Yoga Routine for ALL Trimesters too! 💙 kzbin.info/www/bejne/an_agn6OpbyBlaM

[@ViVi-my3lw]

i am 7 weeks pragnant n i am so comfortable to try this yoga before sleep.

[@christinamarin4875]

thanks for the video. I'm in my 3rd trimester and this was so calming. however I don't normally do yoga and the breathing at the end was a little hard for me, I wonder if I just need to practice my slow breathing technique.

[@GetFitwithMindyNow]

Looks like a great routine even for people who are not pregnant but just want to wind down. I will use this for my Sunday relax routine!

[@sarahbethyoga]

+GetFitwithMindy Great use of the video!

[@GetFitwithMindyNow]

:-)

[@niccolettematsche6204]

Great easy yoga flow! I'm 21 weeks along and had no troubles with this. I am having low back pain and wonder if you have a flow for that?

[@sarahbethyoga]

Hi! My Prenatal Bedtime Yoga Practice could help as it has a lot of hip openers and I have some shorter prenatal videos in my Prenatal Yoga Playlist you can check out! I’ve also got my entire Prenatal Yoga Program (with a relief guide you might like) and about 17+ prenatal yoga videos in my app that range from gentle and stretching to powerful and workouts 😃 www.sarahbethyoga.com for more info on the app 💙 Also, a Webster certified chiropractor can be a total lifesaver! I see one a couple times a week during my pregnancies and it has given me a lot of relief, sometimes immediate relief!

[@leahdrebit4459]

Loved this before bed. My hamstrings are happy!

[@emilysimpson4152]

I find the 4/8 count breath interesting. Really focuses my mind. I'm curious to see how it'll work in labor!

[@smt128]

I love this so much. Thank you!

[@Ratnabhsl]

This routine is amazing… thank you so so much!

[@Tramondem]

Similar to some other prenatal yoga videos - which can be a great thing!

[@aysesalihasunar9563]

I found one leg wide forward move so relaxing. I am at the beginning of my third trimester and i put some effort to put my back in right positions in some poses. But the breathing at the end felt so goooodddd, i didnt want to up and go to the bed 😂

[@sarahbethyoga]

I'd love for you to try my NEW 10 minute Prenatal Yoga Routine for ALL Trimesters too! 💙 kzbin.info/www/bejne/an_agn6OpbyBlaM

[@amandaleighbump2161]

I did this practice regularly when pregnant with my first and now we are doing it together as I'm expecting my second! I've apparently still got muscle memory from this practice because my body keeps anticipating the next pose even though I don't remember what they are!

[@eastbaymeditation]

Really appreciate this practice and was also confused by the instruction to lie on our backs for savasana - my understanding is that is only safe during the first trimester, but not beyond that. Everything else is great! Thank You.

[@sarahbethyoga]

It’s okay to lie on your back for short periods of time, just listen to your body and if you feel nauseas or light headed then switch to your side. I’m a certified prenatal yoga teacher but always listen to your body first.

[@ditabegan1500]

I think this going to help me sleep better at night love it love your channel

[@nikkis2430]

Very chilled after this 😀👍🏼

[@sarahbethyoga]

💜 💜

[@slesfitch]

Thank you!

[@anastasiamuronialekseychik7278]

Thank you soooo much!

[@RoosMiddeldorp]

Loving this!

[@cassielewis2567]

Very helpful

[@misslaura345]

@SarahBethYoga this routine is perfect ! is soo relaxing and fresh :) every time I finish this routine my body, mind aaand my baby are soo ready to go to sleep. I´m in my third trimester now, can I still do this routine ?

[@sarahbethyoga]

Hi Laura! All of my prenatal videos are safe for all 3 trimesters :) although you may have to modify more as your belly gets bigger (watch the Prenatal 101 video for ideas)

[@misslaura345]

thanks !!

[@ing.veronikarybova4755]

Hello Sarah, is there any video on pelvic floor muscles strenghtening please?

[@biancaindeed]

loved it, thnx!