Free online yoga for pregnant women.
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Pregnancy Yoga 1 – Creating Your Nest
All you need to get started with pregnancy yoga at home is space for your mat. You don’t even need to have a mat yet – just set aside the space and start planning what will go in to it.
Pregnancy Yoga 2 – Surya Namaskar (Sun Salutation)
Here is a slow, steady pregnancy-friendly sun salutation along with some general guidelines for practicing yoga during pregnancy.
Pregnancy Yoga 3 – Breathing Love to Your Baby
This is a centering practice that can be done at any time for just a few breaths, or for longer periods (e.g. lying down for relaxation). It’s a lovely way to connect with the babe within and remember you are pregnant during a busy working day. You can breathe love to your baby at any…
Pregnancy Yoga 4 – Palm Tree Sequence
The “Palm Tree” sequence is a lovely, easy stretch for your upper body. The idea is to lift your ribs up and away from your hips, thus creating a little extra space for your breath and for your baby. If you are suffering from heart-burn this may provide some relief and if you are working…
Pregnancy Yoga 5 – Wall Stretch / The Ladder
This pair of poses can be enjoyed against a wall (or tree!) at any point during your day. In both poses the weight of your baby is leaned forward and away from your spine, so can help to relieve back ache and to allow your baby some wiggle room! Part 1: Wall Stretch Place the…
Pregnancy Yoga 6 – Baby in the Hammock
‘Baby in the Hammock’ is one of series of movements we can do on hands and knees to relieve pressure on the lower back and the pelvic floor and gently mobilise our hip joints for optimal pregnancy comfort. Imagine that your abdominal wall creates a little hammock for your baby to lie in. You can…
Pregnancy Yoga 7 – Baby on the Rollercoaster
‘Baby on the Rollercoaster’ is a delicious, flowing movement that is done on hands and knees. This movement is part of my pregnancy friendly Surya Namaskar, but can also be done as a stand-alone practice or part of your 10 minutes twice a day of Optimal Foetal Positioning. Baby on the Rollercoaster / Scooping Cat More on Baby…
Pregnancy Yoga 8 – Pelvic Scoops and How to Sit
For many of our pregnancy yoga exercises it is helpful to imagine you have a tail! In fact, you kind of do – its called your coccyx and it can be quite sensitive during pregnancy. You will find your coccyx right at the very bottom of your spine – see if you can feel for it…
Pregnancy Yoga 9 – The Pelvic Diamond
We have all heard about the pelvic floor, but I prefer to use the term ‘diamond’. Explore your own body to find the four bony structures that form the corners of your pelvic diamond. Join the dots to understand how the pelvic floor muscles are a like a lovely diamond kite. Now you can work…
Pregnancy Yoga 10 – Safe Sleep and Side Lying Relaxation
Once you are more than 28 weeks pregnant, the safest position for relaxation or go to sleep is on your side, either left or right. This is because when you lie on your back, the weight of the baby (and placenta, and amniotic fluid) can compress the vena cava, an important blood vessel which returns…
Pregnancy Yoga 11 – Golden Thread Breathing
‘Golden’ Thread Breath is a relaxing breathing technique. Use it for general relaxation, to help you nod off to sleep and as part of your preparation for labour. The intention is to lengthen your exhalation by breathing soft and slow. This sends a signal to the whole body to relax. Relaxation promotes the release of…
Pregnancy Yoga 12 – Love Your Feet
Whatever you think of your feet, they are incredible pieces of natural engineering which allow us to stand upright, walk and balance. During pregnancy our body’s weight and centre of gravity gradually changes as our babies grow and this has an impact on the curves of our spine and on our feet! By loving our…