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Mum & bub yoga – playtime

 

A sweet 10-minute practice to bond, play & relax for you and little bub.

Suitable for bub from approximately 10 weeks of age.

Please seek medical advice before attempting the practice if there were any complications during pregnancy, birth or post-birth for yourself and/or bub.

Featuring Sweet Earth by Cleis Pearce: https://soundcloud.com/cleis-1/04-swe…

Sound Cloud: https://soundcloud.com/cleis-1

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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)

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Prenatal Energizing Yoga Flow – 25min

An all-round sweet energizing yoga flow sequence that will get your whole body moving, connect you with your breathing and lengthen the entire body.  Starts with a warm-up, some breathe work and moves into some key standing poses before coming onto the mat for a short seated sequence and savasana.

This sequence is suited to 1st & 2nd trimester (and early 3rd trimester depending on how you are feeling/level of practice). This is NOT recommended for women who are experiencing any complications in their pregnancy. Always check with your doctor or prenatal care provider before beginning any exercise program.

Level: 1st & 2nd trimester
Props: 1-2 blocks and cushions or bolster

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Safe Prenatal yoga for core strength – 15min

This is a beautiful short sequence that will safely strengthen the core muscles of the body (pelvic floor, transverse abdominus, obliques, back and glute muscles) without engaging the most superficial layer (rectus abdominus).  It is important to maintain and develop tone around the torso of the body to assist in a healthy pregnancy as well as for post-partum recovery.

This sequence is suited to 1st & 2nd trimester (and early 3rd trimester depending on how you are feeling/level of practice). This is NOT recommended for women who are experiencing any complications in their pregnancy. Always check with your doctor or prenatal care provider before beginning any exercise program.

Level: 1st, 2nd trimester & early 3rd trimester
Props: 1-2 blocks and cushions or bolster

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5 fave pregnancy yoga poses – 10 min

 

This is a super short sequence of my 5 favourite pregnancy yoga poses. You may want to do a short warm up on your own or just go straight into the poses.

If all you have is 10 minutes then this is the practice for you. 🙂

This is suitable for all trimesters, please use blocks and cushions if you are in your 2nd and 3rd trimester. This is NOT recommended for women who are experiencing any complications in their pregnancy. Always check with your doctor or prenatal care provider before beginning any exercise program.

Level: All trimesters
Props: 1-2 blocks and cushions or bolster

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Prenatal Yoga Flow for strengthening and toning the legs 30min

A strong but safe 30-minute yoga flow sequence that is perfect for building strength and maintaining tone in your legs throughout your pregnancy. Starts with a warm-up and then focuses on a series of standing poses that will challenge you in a safe way.

Building up leg strength is perfect for preparing for an active labor.

This is a great sequence to practice regularly throughout all trimesters but please stay safe and take breaks, drink water when needed. This is NOT recommended for women who are experiencing any complications in their pregnancy. Always check with your doctor or prenatal care provider before beginning any exercise program.

Level: 1st, 2nd, and 3rd Trimesters
Props: Block, and cushions or bolster (for Savasana)