Posted on

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)

Posted on

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

Posted on

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

Posted on

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

Posted on

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)

Posted on

Prenatal Yoga Flow: strengthen and release the lower back 30min

A gentle yet effective prenatal yoga sequence that will strengthen and lengthen the entire back and side body, as well as maintain flexibility in the hips and hamstrings. We will work through a series of floor-based poses to build strength and flexibility for the back, glutes & hamstring muscles. This is a fantastic sequence to keep up throughout your pregnancy to maintain back health and manage the demands of the extra weight on the body.

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 early 3rd Trimester
Props: 1-2 Blocks, and cushions or bolster (for Savasana)

Posted on

Raw Chocolate Coconut Truffle Balls

DSC_2400

This is one of my all time favorite recipes. It is so quick & easy to make. Perfect if you want a quick healthy & sweet snack if a friend is coming over or to make for a children’s birthday party.

I absolutely love raw cacao powder! It is heavenly. It is made by cold-pressing unroasted cocoa beans that keeps the living organisms in the cocoa and removes the fat – which is actually the cocoa butter. Here are some of the health benefits:

Full of flavonoids which act as natural antioxidants
Rich in magnesium (an energy mineral & vital electrolyte)
Regulates blood pressure
Reduces cholesterol
Builds the immune system

This is all on top of it simply being delicious!

Ingredients

1 cup pecans (can swap for walnuts)
1 cup medjool dates (deseeded)
4 Tbsp raw cacao powder
4 Tbsp shredded coconut (keep some aside for rolling at the end)
2 Tbsp maple syrup
¼ tsp sea salt

Equipment required: food processor

Method

1. Blend pecans in food processer
2. Add dates & mix until it is combined but not overly mixed (keep some air in the mixture to avoid it becoming too buttery)
3. Add raw cacao, coconut, maple syrup & sea salt to the mixture and combine
4. Use approximately a tablespoon measurement to roll into balls using hands.
5. Roll into coconut
6. Repeat until all the mixture is used
7. Refrigerate for at least 1 hour

Enjoy!!

Posted on

Prenatal Vinyasa Flow for 1st and 2nd Trimester – 35min

This is a gorgeous flowing sequence that begins with a warm-up that includes breath work. We will move through a series of modified sun salutations with variations being offered along the way depending on your level and how you are feeling. We will shift to seated poses that will open the hips such as malasana (garland), and baddha konasana (butterfly). This is a practice that will get your whole body moving, connect you with your breathing, and gently strengthen and prepare your body for the rest of your pregnancy and birth.

This class is meant for women in their 1st and 2nd trimester who are experiencing an active and healthy pregnancy. It is suitable for all levels of experience as safe modifications are offered, so please stay with the modification that feels suited to your ability. 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 of Pregnancy
Props: Block & cushion or bolster can be useful