Prenatal Yoga

Safety Precautions for Prenatal Yoga

As every pregnancy is different you should exercise at a comfortable pace according to your own needs. Be aware of your body and adapt the postures to accommodate your tummy as it grows and discontinue the posture at first sign…

Swiss Ball Exercises During Pregnancy

The Swiss Ball can be used during pregnancy to help relief from lower back pain and pregnancy discomfort. Sit on the Swiss Ball and practice rotating movements to take the pressure of the baby from your back, avoid getting stiff…

Prenatal Yoga Pelvic Tilt Posture

o    Start by lying on your back with the lower back slightly elevated from the floor, following the natural curse of the spine. Bend the knees and keep the soles of the feet on the floor. o    On the next…

Prenatal Yoga Lunge Forward Posture

o    Start by crouching down with the knees open, tilt forward a little and place hands on the floor at a shoulder distance apart. o    Step the left foot forward, keeping the knee in alignment with the ankle. o    Stretch…

Prenatal Yoga Standing Leg Raise Posture

Stand upright in Tadasana posture with feet close together, pointing forward. Breath in and raise the arms up to shoulder level, palms facing downwards. Shift the weight onto the left foot and on the next in-breath raise the right leg forward to…

Prenatal Yoga Cat Stretch Posture

o    Start by sitting in Vajrasana, with the sole of the feet under the buttocks with the knees in front close together. o    Sit up on your knee and bend forward placing your hands on the floor, standing on four…

Prenatal Yoga Powerful Posture

o    Stand with feet close together with toes pointing forward. o    Breathe in and lift the arms up over the head with the palms facing inwards. o    Stretch up through the fingertips, on the next out breath bend the knees…

Prenatal Yoga Two-Angled Posture

o    Stand with feet shoulder width apart, as your tummy grows widen the legs apart to accommodate the tummy. o    Grasp the hands together behind the back and lean the head back slightly. If this is too difficult leave the…

Prenatal Yoga Staff Posture

o    Sit on the floor with the legs straight out in front. o    Keep the knees straight, but not locked, with feet and toes upright. o    Position the hands next to the hips with the fingers pointing forwards, pressing the…

Prenatal Yoga Supine Pelvic Breath

o    Lie down on your back with the knees bent and feet flat on the floor about hip width apart. Keep the arms down straight in line with the hips and palms facing downwards. o    Breathe out and on the…

Prenatal Yoga Workout Session 2

Start the Prenatal Yoga Session 2 1. Prenatal Yoga Supine Pelvic Breath 2. Prenatal Yoga Staff Posture 3. Prenatal Yoga Two-Angled Posture 4. Prenatal Yoga Angled Flank Stretch Posture 5. Prenatal Yoga Powerful Posture 6. Prenatal Yoga Single Leg Stretch…

Prenatal Yoga Spinal Twist

o    Sit down with the legs straight, then bend the left knee sideways towards the back and tuck the right foot under the left leg. If you find this difficult keep the legs straight in front. o    Breathe in and…

Prenatal Yoga Tree Posture

o    Standing up with feet close together, facing forward. Transfer the body weight to the right foot and lift the left heel upwards and reach with the left hand and take hold of the ankle and pull towards the left…

Prenatal Yoga Rishi’s Posture

o    Stand with feet about one metre apart facing forward. On the inbreathe lift arms sideways to shoulder height with the palms facing down. o    On the out breathe bend down from the hips, placing the right hand on the…

Prenatal Yoga Revolved Triangle Posture

o    Stand with your feet one metre apart, keep the right foot point forward and the left foot pointing to the side, keeping the hips straight. o    Breathe in and lift the arms sideways to shoulder height, on the out…

Prenatal Yoga Supine Twist

o    Lie on your back with knees bent and close together. o    Open the arms sideways at shoulder level with the palms facing down. o    Take a deep inhalation and on the out breath roll both knees together to one…

Prenatal Yoga Hanging Forward Bend

o    Start by standing up right with feet pointing forward, positioned at shoulder width (as your tummy grows, you may find it more comfortable to open the legs wider, to accommodate the tummy better), knees straight (but not locked) and…

Prenatal Yoga Standing Breath Posture

o Start by standing up right with feet pointing forward, positioned at shoulder width, knees straight (but not locked) and palms facing outwards. o Breathe out, then breathe in and lift the arms up over the head touching the palms…