Prenatal Yoga for neck & shoulders 20min

This is a beautiful, short and gentle sequence that will connect you with your breath and release the neck, shoulders and upper back. It will lengthen out your upper body and bring breath and circulation into those areas of the body that begin to tighten up during pregnancy. Great to do if you are in need of relaxation and time out for yourself.
It is suitable for all trimesters and all levels of practitioners. Always check with your doctor or prenatal care provider before beginning any exercise program.
Level: All trimesters
Props: Strap and cushions or bolster (to elevate hips if needed)
Produced by Paula Lay & Mischa Baka
Access full prenatal & postnatal playlist: • Prenatal & Postnatal Yoga
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[@Laura4650]

Thank you! I'm 36 weeks pregnant and have a lot of neck and shoulder pain. This helped tremendously and I'm so relieved to have this yoga routine to rely on for the reminder of my pregnancy!

[@yoginimelbourne]

It's a pleasure, so glad it gave you some relief. x

[@lilyjuhyang]

i loved it - i'm 9 wks pregnant & love these comforting yoga videos. after a stressful work day, this def helps me release my stress and find my inner peace. thank you so much!! my baby thanks you also! :)

[@yoginimelbourne]

Lily Lee that's wonderful that the practice is making you feel good. Congratulations on your pregnancy and hope you enjoy this beautiful but also challenging time. ☺️🙏

[@andreasmith489]

Thank you for this video! I am 14 weeks pregnant & have had a very tight neck & shoulders the last several weeks. I work as a dental hygienist, which can be very taxing on the upper body as well & am always looking for upper body stretching/ strengthening. I will be sharing this with my other dental colleagues! THANK YOU.

[@yoginimelbourne]

Hi Andrea, very pleased to hear that it is helping you find some release. Hope you can continue to find time to take care of yourself during this special but very demanding time xox p

[@trieucao2328]

I've been studying this topic and discovered an awesome resource at Seans Shoulder Fixer (google it if you're interested)

[@VirginiaGCollins]

This practice has been really great for keeping my momentum going when I don't feel up to doing anything more. I am loving all of these prenatal practices! Thank you so much!

[@yoginimelbourne]

Virginia Collins I'm so pleased to hear that! I hope your pregnancy is going well & thanks for watching ❤️

[@aimeeraymond7510]

Thank you so much for this practice Paula, it has provided me with much needed relief from from first trimester headaches *plus* painfully blocked sinuses. The pressure in my skull has lessened and I am so grateful. Namaste 🙏

[@yoginimelbourne]

That is really lovely to hear, hope those blocked sinuses continue to ease up on you! x p

[@kyliemitchell948]

Thank you for your prenatal yoga videos! They've been a great way to start my day and I've found I like your prenatal videos best of any one else I've found.

[@paigesuttle9681]

Even great for those who aren’t pregnant. Thanks Miss Paula!

[@shepherdbythesea]

Thank you! 26 weeks pregnant and I love following along to your videos!

[@yoginimelbourne]

So glad you are enjoying them and good on you for taking the time to practice! :)

[@alinastoicescu1552]

Thank you so much Paula. This was wonderful as I'm almost 18 weeks pregnant with twins and I'm starting to feel the need for gentler practices :) Namaste

[@yoginimelbourne]

Congratulations on your pregnancy, how exciting! Glad you enjoyed the practice and thanks for watching :) x

[@palomarodriguez2299]

I'm loving this pregnancy series! So helpful and soothing. Thank you, Paula!

[@yoginimelbourne]

You're so welcome! xx

[@sukhmanicambridge]

My favourite teacher!! Love your pace and vocals. Very natural teacher. Thank you.

[@yoginimelbourne]

So sweet of you to say, thank you! :) x

[@magdalenahromadova3003]

Thank you for your great videos. I’ve been practising with you from last March (1st lockdown) and now in my 3rd pregnancy, I’m so happy to find your prenatal videos. Thank you. Keep it up!

[@yoginimelbourne]

I'm so glad to hear and congratulations with your pregnancy, I hope everything is going well xx

[@user-fc2bu5bg6g]

Thank you for this healing practice 🙏

[@chandraisgreat]

Thank you for this series! I’m extremely nauseous in my first trimester and these are so relaxing to me. I really appreciate it!

[@_Lord_of_Misrule_]

It‘s amazing you are able to do these routines while you‘re nauseous. When I used to be nauseous I literally only wanted to die, it was horrible.

[@yoginimelbourne]

It's a pleasure, I hope you are feeling better now! xx

[@dheepthisamidurai2334]

Hi Paula, I am a huge fan of your prenatal n postnatal series. I am currently pregnant and I follow your prenatal playlist series daily morning. Thank u, I also wanted to tell u, this particular video is not in that playlist. Please add it under the prenatal and postnatal series. I am loving your channel a lot!

[@yoginimelbourne]

Thank you for your lovely feedback and for letting me know - I will do! xox

[@natalieschnelle5960]

I am so grateful to have found your channel, thank you

[@deeplyliving4443]

Thank you SO much for this.. I’ve had a headache for so many days and upper back and neck pain. I can already feel the tension being released and my headache is gone!

[@yoginimelbourne]

I'm so glad to hear xo

[@moonforestflow6011]

Wonderful. Thank you so much. REALLY needed this after a long work day writing. I've just discovered your videos and having grown up in Aus I SO appreciate your soothing lovely homely accent and the Aussie birds in the background. I'm 17 weeks and only just getting back into yoga after a break to feel rough as old boots during the first trimester and your videos are such a wonderful resource. I'll definitely be donating x

[@yoginimelbourne]

I'm so glad you have been enjoying the practices! I hope that everything is going well with your pregnancy xox

[@mirela2608]

Thank you so much. This was so helpful with my problems with upper backs, sinuses, and migraines. Your prenatal videos are amazing.

[@yoginimelbourne]

You are so welcome, I'm glad the practices help! xox

[@tanm-1991]

I love your yoga. A M A Z I N G stretches. Thankyou. 🧘‍♀️☮💖✨🙏

[@mandychan1014]

Your pregnancy series rocks!!!

[@yoginimelbourne]

Thank you so much! xox

[@t.l.7510]

Thank you so much! I had headache since yesterday and didn't want to take a pill. Now it's gone!

[@yoginimelbourne]

I'm so pleased that it helped! xx p

[@Tresmenguitos]

This is my favorite prenatal yoga exercise

[@yoginimelbourne]

So lovely to hear, thank you! :)

[@catherineo9483]

Thank you for this one. I have been badly needing anything that can strengthen my shoulder due to rotator cuff injury. Trying this on my first trimester.

[@yoginimelbourne]

Hope the practice helps - be gentle with a shoulder injury and seek support if you need it xox

[@waitasecond3]

I'm not pregnant, but I do have scoliosis and workout a lot, so I have a lot of upper back pain along with shoulder and neck tension. I loved this practice! It was gentle enough for me and I feel like I will be doing this every night before bed. Also, I love your voice (very calming) and the pace of this practice is just perfect! So many times I feel that yoga practices will either be too fast for me to feel the pose, or too slow and I lose interest (patience is a work in progress for me haha). Anyways, sorry this is lengthy, but I just wanted to really thank you for all that you're doing with this yoga channel. Much MUCH appreciated! Have a wonderful day :) You definitely got me as a new subscriber!

[@yoginimelbourne]

Thanks so much for the lovely feedback! I'm pleased that you are feeling the benefits of the videos :)

[@Sunshiniie]

Perfect, thank you so much 🎉

[@shashimehndiratta606]

Thank you thank you

[@amandamartin-sandino5898]

So helpful for dealing with fibromyalgia while pregnant and when massage is unsafe 😭 plus, short enough to fit in while my LO is napping. Also, you are so pretty!!!

[@yoginimelbourne]

I'm so glad the practice is helpful - good on you for finding those little pockets of time to practice! xox

[@vivianli170]

Thank you so much , it helps a lot

[@yoginimelbourne]

That's lovely to hear, thank you :)

[@yaseminstraub7367]

Loved it, love the way u do it! Thank you

[@yoginimelbourne]

You're so welcome! xx

[@jazminehardison3643]

Ahh that felt good mentally and physically :)

[@yoginimelbourne]

Yay! Thanks for watching :)

[@eattafel4829]

Thank you Paula ;-)

[@yoginimelbourne]

Pleasure :)

[@alexalynch8416]

Magic!

[@yoginimelbourne]

Thank you xox

[@judywang8124]

Thank you!

[@yoginimelbourne]

Pleasure :)

[@ellahayes7158]

Thank you x

[@yoginimelbourne]

It's a pleasure x

[@alexalynch8416]

Mmmm! my upper body not to mention nervous system says Thank you

[@yoginimelbourne]

How lovely to hear! x

[@TutuLolaAboh]

Pls could you do pregnancy yoga for mid back pain? Thanking you in advance😬

[@yoginimelbourne]

I'll try to keep this in mind for the future but I probably wouldn't be able to get something out fast enough if you are experiencing pain now. I hope you find something to help and feel better soon. x p

[@vuckovic62]

I can across your video on Seans Shoulder Fixer - there's lots useful videos there that should help you

[@prenatalyogastudy8549]

Hi everyone! I am conducting for my midwifery Master’s thesis a study on prenatal yoga and low back/pelvic pain, I need your help! 🙏 If you are pregnant, living in the United States, experiencing pain or discomfort in your low back and/or pelvic girdle and doing yoga, please take a moment to fill out my survey after your prenatal yoga class. It is anonymous and takes 5-10 minutes to complete, just click www.prenatalyogastudy.com to access the survey or to know more about the study. THANK YOU 🙏

[@49random49]

Good video but really dont like that you use right and left all the time and it doesnt take into account that viewers are looking at you so will be the opposite side

[@yoginimelbourne]

Sorry if that gets a bit confusing! You would probably get used to the sequence after awhile and it wouldn't matter so much. :)