Yoga Programme for Pregnancy
Yoga can help during pregnancy, a time when the body is undergoing so many changes.
Yoga during pregnancy has been shown to:
- Boost energy levels
- Cultivate breathing techniques
- Empower women to have a conscious birthing experience
- Relieve stress and anxiety
- Strengthen birthing muscles
- Promote relaxation and restful sleep
- Keep the body supple
- Relieve lower back pain
- Relieve swollen joints, heartburn and constipation
- Promote a healthy birth
When pregnant, please do not practice any yoga which is not recommended within this pregnancy section. Be especially careful during pregnancy to consult your doctor before undergoing any exercise routine.
Yoga during the First Trimester
This is a crucial and delicate time so please be especially careful. Please note... Show more
Honour Your Body
Heart Opening Sequence
Reorganise the weight in your changing body. So often the chest gets heavy and sinks during pregnancy. This sequence will bring yourself back into balance, give energy and vitality to the shoulders and neck and re-stabilise your upperbody to lower body ratio. You will need blocks, a bolster, a blanket for the knees when on alll fours. Anyone with pelvic girdle issues should take care during leg lifts. Deanne will offer modifications.
Moon Sequence For Pregnancy
A largely standing pose moon yoga sequence. It can be practiced in the second and third trimesters of pregnancy, it's fantastic for safely gently energising during pregnancy. A wonderful alternative to Sun Salutations! Perfect for all trimesters but those suffering with pelvic pain in the 3rd trimester may need to modify squats. Deanne will give guidance during the video.
Get Moving: Standing Flow
A qi-gong inspired gentle standing flow to move the hips, shoulders and gently build strength in legs and core. A fabulous class to cultivate steadiness, and an antidote to the business of sedentary modern life. The qi-gong inspired movements and water quality of softness in the poses are fabulous for building strength and stability. With no sun salutes, this class is great for most bodies including older bodies, those with limited mobility and pregnancy.
Yoga For Sciatic Relief
Sciatic pain is common in pregnancy, and many others may need sciatic relief. This targetted class is gentle and focused on relieving pain on the sciatic nerve. You'll massage your feet, stretch your legs and open your hips and you'll learn moves to do every day for those of use who suffer from sciatic pain.
Partner Yoga: It Takes Two
A class which is great for pregnant mums to connect with their partner, but it's a wonderfully, relaxing short yoga class to practice with your partner at anytime. Expect a very relaxing, releasing, nurturing class focused on connecting your breath with your partner whilst enjoying gentle, supported stretches.
Abdominal Separation Recovery
Diastasis Recti is the separation of the central abdominal muscles that sometimes occurs in post-natal women. The muscles can be gently encouraged back in to place with the right kind movements. This sequence takes you through a gentle series of asana that works the transverse and oblique muscles whilst minimising pressure in the abdomen and uterus, and encourages the central abdominal muscles back together. You will need a strap and the block.
Gentle Post Natal Recovery
Post-Natal: Relax and Restore
Welcome home, you are free to relax! Sometimes with so much to do, we forget that our emotional batteries are nearly flat and become overwhelmed. Take time to focus on you and only you. Moving slowly and with ease, breathing deeply and thoughtfully, it's finally time to relax! You will need a bolster, strap and block.
Post-Natal: Free Your Spine
Our spine is not only our physical back bone but also our emotional one, and as mums we need to maintain its health for us to do our work well whilst feeling supported. The sequence will work on strengthening and freeing the muscles around the spine and back area, the aim of which is to be strong when you need to be and flexible when you just need to ‘let go’. You will need a strap and a block.
Subtle Hip Strength
Post Natal: Standing Sequence For Strength
A standing sequence of asana that require subtle strength and focus to help us become grounded, and energetically root down in to the earth. Breathe deeply in to the abdomen whilst feeling supported by the earth. In this way we can come back to the 'now' and become more accepting of what 'is'.
Post Natal: Energising Gentle Flow
Post Natal: Gentle Hatha Flow
Starting with gentle and slow Sun Salutation variations that aim to free up the neck, shoulders and lower back, this class getting you in the flow after having a baby, followed by some focused core work, the aim of which is to reenergise the pelvic region and give your spine more support when carrying your child. You will need a mat, block and strap.
Post Natal: Stretch And Breathe
A gentle sequence that focuses on the breath and making space, physically and emotionally. We will begin by mobilising each joint and gently moving and stretching the spine before working through a gentle hatha yoga flow and subtle breath awareness before moving into relaxation. You will need a bolster and a blanket. Suitable from about 8 weeks postnatal or 10 weeks+ if you had a c-section.
Pelvic Floor Awakening
Everyone needs to take care of their pelvic floor. The first 10 minutes is a tutorial to bring about deep awareness and understanding of this area. Gentle supine movements eventually build to a stronger standing flow working core stability and balance, all with a focus on caring for your pelvic floor. Gentle, slow paced and extremely beneficial for everyone. You may like to have blocks or a bolster ready for support during the final relaxation.
New Mothers (3): Strength & Balance
Part 3 of Mollie's series for new mothers. Continue to strenthen your pelvic floor and build stability with stronger standing poses and balances all still at a gentle pace, perfect for recuperating bodies. You may like to have blocks or a bolster ready for support during the final relaxation.
New Mothers (2): Hips & Core