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This series serves as a comprehensive introductory guide to the safest and beneficial yoga poses that will support you through your pregnancy.  You will find that it tracks with you as your baby grows and as your practice grows, while taking into account the fluctuations that happen in your body, emotions and energy levels during this nine month period of your life.  

 

Pregnancy Yoga for Beginners Week 4 (1st Trimester) 0:25:53

Congratulations for making it here to the first week of our beginners pregnancy course, I am so pleased that you are embarking on this journey with us.  If you are totally new to yoga take it slowly and deeply listen to your body, she will guide you. We recommend that you start by practicing 3 times a week, and building from there.  Starting with easy manageable steps brings about lasting changes. Please see your first cass below. (Click the link to begin) Remember: Click the little video icon for this weeks tip. 

Practice Session 4 Pregnancy Yoga for Beginners Weeks 4 and 5 M,W,Sa 0:25:53

Pregnancy Yoga for Beginners Week 5 0:25:53

Well done you have made it to week 5 of our pregnancy course.  By now you will be more familiar with the postures and the platform.  So this week I invite you to really tune into your breath during the practice.  Once you are in the pose ask yourself am I breathing?  To help with the breath flow, make sure your jaws, throat and shoulders are relaxed.  When these areas are tense the breath cannot flow with natural ease.

Practice Session 5 Pregnancy Yoga for Beginners Weeks 4 and 5 M,W,Sa 0:25:53

Pregnancy Yoga for Beginners Week 6 0:27:52

Well done, you are now at week 6 of your pregnancy and your third week with us.  By now you will be feeling more comfortable with your practice and what it involves.  This week; half standing wide leg pose has been added to your practice.  This lovely soothing posture lengthens the hamstrings and opens the inner thighs, while giving baby plenty of space no matter which trimester you are in.  Having open hips and inner thighs helps greatly in the birthing process, so to access this area take the legs nice and wide.

Practice Session 6 Pregnancy Yoga for Beginners Weeks 6 & 7 M,W,Sa 0:27:52

Pregnancy Yoga for Beginners Week 7 0:27:52

This week we continue to build on the previous weeks.  The practice of yoga is like a healthy tree.  The deeper the roots grow downward, the higher the tree can soar.  Keep persevering and coming back to the practice.  Sometimes it just a matter of getting yourself on the mat, and then you will be away.  I don’t think I have heard anyone say, I regretted doing that yoga practice!  Remember even if you are tired, which is to be expected, there is always legs up the wall.  It is deeply restful, revives tired aching legs, eases swollen ankles and can be practiced anywhere, any time.

Practice Session 7 Pregnancy Yoga for Beginners Weeks 6 & 7 M,W,Sa 0:27:52

Pregnancy Yoga for Beginners Week 8 0:30:53

Welcome to week 8, you are doing so well!  Speaking from experience I know there are going to be days when you really do not feel like practicing.  But remember that practicing yoga is as much about creating balance in your mental and emotional self as is in your physical body.   Having a regular practice even if it is just 10 minutes, will have a profound effect on how you experience your life and this pregnancy.

Practice Session 8 Pregnancy Yoga for Beginners Weeks 8-9 M,W,Sa 0:30:53

Pregnancy Yoga for Beginners Week 9 0:30:53

Welcome to week 9.  Yay, you are well over half way through your first trimester and you have probably started to notice a few bodily changes.  Your clothes might be feeling a little tight around the tummy and you might need a bigger bra, which can be exciting.   You may also be feeling perpetually queasy, which isn’t so exciting.  If this is you, reclining bound angle pose well supported will be your savior.  It is also a wonderfully restorative pose if you are feeling fatigued.  Just click on the supplementary practices link at the bottom of the page to find it.  

Practice Session 9 Pregnancy Yoga for Beginners Weeks 8-9 M,W,Sa 0:30:53

Pregnancy Yoga for Beginners Week 10 0:32:28

Welcome to week 10 of your pregnancy with us.  Now a common, but not often talked about symptom that can begin to show up around this time is constipation.  For many moms-to-be, pregnancy hormones cause the smooth muscles of the large bowel to fall down on the job — they get sluggish and you get constipated. Whole grains and veggies can help, so be sure to check out our nutritious vegetarian recipes under our health and wellbeing section. You might also be coping with headaches and newly visible veins as your body's blood supply ramps up (it'll increase by 20 to 40 percent over the course of your pregnancy!).  Legs up the wall is a boon for these and is deeply restful for the heart and the nervous system.

 

Practice Session 10 Pregnancy Yoga for Beginners Weeks 10-11 M,W,Sa 0:32:28

Pregnancy Yoga for Beginners Week 11 0:32:28

This week we have added Downward Facing Dog with hands on Blocks.  In Downward Facing Dog, the head is lower than the heart. This allows the brain to be bathed in blood, calming the brain and gently stimulating the nerves, which can be greatly rejuvenating when one is tired.  On a purely physical level, Downward Facing Dog stretches the entire back body, especially the arms, shoulders, hips hamstrings, calves and Achilles tendon.  In the later stages of all my pregnancies I would get restless legs, especially at night.  I would practice Downward Dog just before going to bed and found this to be a great relief!

Practice Session 11 Pregnancy Yoga for Beginners Weeks 10-11 M,W,Sa 0:32:28

Pregnancy Yoga for Beginners Week 12 0:35:38

This week we have added Shoulder Opener in Hero Pose with a Strap & Block.  This lovely posture is a beautiful shoulder opener, helping to relieve tight and sore shoulders.  What I commonly see amongst pregnant women is that as their life giving breasts grow they become more and more rounded in the shoulders.  Rounded shoulders decrease lung capacity which can have a direct effect on energy levels and a sense of well being for you and your baby.  Rounded shoulders seem to become pronounced once breast feeding has started, so make this posture your friend now and take it with you into motherhood.

Practice Session 12 Pregnancy Yoga for Beginners Weeks 12-13 M,W,Sa 0:35:38

Pregnancy Yoga for Beginners Week 13 (2nd Trimester) 0:35:38

As you may have noticed, standing postures are a big feature so far in this course, and they will continue to be throughout the course. Standing postures build strength in the legs, which can help support your growing belly throughout your pregnancy, reduce tired legs and help to relieve lower back ache. In my experience they also help to create emotional balance and resilience which can be a great help during this time. 

 

Practice Session 13 Pregnancy Yoga for Beginners Weeks 12-13 M,W,Sa 0:35:38

Pregnancy Yoga for Beginners Week 14 0:38:40

Welcome to the second trimester!  With any luck, your breasts aren't quite as tender as they were last trimester and your energy levels are making a comeback. More good news on the horizon: less morning sickness and fewer trips to the potty to pee.   Do remember though that you also have more of the hormone relaxin in your body at this time.  So although you may have more energy to get on the mat, be mindful you don’t push yourself too far in the poses.  Building strength as well flexibility is the key to a well rounded yoga practice.

Practice Session 14 Pregnancy Yoga for Beginners Weeks 14-15, M, W, Sa 0:38:40

Pregnancy Yoga for Beginners Week 15 0:38:40

Now that you can eat again, (if you did suffer from morning sickness) you may find that eating large amounts of food in one sitting can lead to heartburn or indigestion. Guard against gastrointestinal discomfort by eating several small meals throughout the day (rather than three large ones) so as not to overload your digestive system.  If you find that you have eaten too much try Reclining Bound Angle Pose, it works wonders when one is suffering from digestive disorders.

Practice Session 15 Pregnancy Yoga for Beginners Weeks 14-15, M, W, Sa 0:38:40

Pregnancy Yoga for Beginners Week 16 0:39:53

As your belly gets bigger, your lower back curves more than usual to accommodate the load, resulting in strained back muscles.  Practicing Mountain Pose against the Wall will help you become more aware of your posture so that you learn not to overarch the lower back.  Along with all the standing postures it will also help to increase strength in the muscles of the spine further aiding in the reduction of lower back pain.  I practiced yoga daily throughout my three pregnancies and experienced pretty much no lower back pain.

Practice Session 16 Pregnancy Yoga for Beginners Weeks 16-17 M,W,Sa 0:39:53

Pregnancy Yoga for Beginners Week 17 0:39:53

My how your baby has grown! She's about the size of your palm, weighs about five ounces, and is developing some body fat.  You will be noticing by now that with the growth your beautiful unborn baby your belly is probably starting to become more pronounced.  This can affect your balance in poses.  So remember to feel free to use the support of a wall or a chair, especially in the standing balancing poses.

Practice Session 17 Pregnancy Yoga for Beginners Weeks 16-17 M,W,Sa 0:39:53

Pregnancy Yoga for Beginners Week 18 0:45:49

Oh, my aching back! If you've uttered those words more than once this week, here's why: Your uterus, now about the size of a cantaloupe, is causing your body's center of gravity to shift, pulling the lower back forward and pushing the abdomen out.   Half Moon Pose against the Wall can be an instant boon for back ache, so even if you are short on time this week take the time to at least practice this pose.

Practice Session 18 Pregnancy Yoga for Beginners Weeks 18-19 M,W,Sa 0:45:49

Pregnancy Yoga for Beginners Week 19 0:45:49

There's nothing like falling into bed at the end of a long, day — especially when you're expecting.  Aching for a good night's sleep, you throw back the covers and prepare to happily surrender to sleep.  But if you're like many expecting moms, something may be keeping you awake at night.  These painful spasms that radiate up and down your calves, all too often keeping dreamland at bay, are very common during the second and third trimester.  If this is you try practicing Downward Facing Dog and Standing Forward Bend before going to bed.  This is what I used to do and found that it was my savior to peaceful night’s sleep! 

Practice Session 19 Pregnancy Yoga for Beginners Weeks 18-19 M,W,Sa 0:45:49

Pregnancy Yoga for Beginners Week 20 0:48:13

Yay congratulations you!  You are half way there, 20 weeks down, 20 more to go. Around this time some people begin to experience swelling in the ankles and feet caused by fluid retention.  Be sure to wear comfy shoes while you’re out, and switch into slippers when you get home. Also, avoid tight socks or pantyhose that can cut off blood flow — you want to keep fluids flowing freely to minimize swelling in your lower extremities.  Legs up the Wall is also a boon for this condition and as I have said many times during this course, and can be practiced at anytime and anywhere!  Although you may get a few strange looks from colleagues while practicing in the staff room. 

Practice Session 20 Pregnancy Yoga for Beginners Weeks 20-21 M,W,Sa 0:48:13

Pregnancy Yoga for Beginners Week 21 0:48:13

No, that's not the basketball that your partner lost last year — there's really a baby in there! Now that you're starting to look pregnant and not just that you have eaten too many pies the reality of pregnancy is probably beginning to sink in. And with it, you may find, a few ambivalent feelings you're even ambivalent about admitting. At some point in pregnancy just about every expectant mother begins to feel anxiety and fear with enormous changes coming round the bend. And not only is it completely normal to feel anxious — it's especially healthy to acknowledge it.   Meditation is a scientifically proven way to reduce anxiety and stress, so if you haven’t already be sure to check out our supplementary practices page, where you will find some lovely guided meditations by the lovely and insightful Kali.

Practice Session 21 Pregnancy Yoga for Beginners Weeks 20-21 M,W,Sa 0:48:13

Pregnancy Yoga for Beginners Week 22 2:13:09

As if an ever-expanding belly wasn't enough — now your feet are getting in on the act! That's because the pregnancy hormone relaxin, which loosens your pelvic ligaments when you're expecting, loosens every other ligament too — including the ones in your tootsies. In turn, the bones beneath those ligaments spread slightly, which results, for many women, in a half or whole shoe-size increase.  If your increased foot size is not making you feel hot your increased breast size possibly is.  Although your increased foot size will not be giving you sore shoulders the weight of your increased breast size probably will be.  Twist, twists, twists are the key, although they need to be open twists so as not to squash the baby.  Torso Stretch on a Block near a Wall is the perfect sore neck and shoulder reliever and again can be practiced whenever the need arises!

Practice Session 22 Mon Pregnancy Yoga for Beginners Weeks 22-24 Monday 0:36:29

Practice Session 22 Weds Pregnancy Yoga for Beginners Weeks 22-24 Wednesday 0:44:14

Practice Session 22 Sat Pregnancy Yoga for Beginners Weeks 22-24 Saturday 0:52:26

Pregnancy Yoga for Beginners Week 23 1:57:12

I have said it before and I am going to say it again, now is a great time to learn a meditative relaxation technique. Not just because they can help you cope with pregnancy worries (and sooner than you think, with labor contractions), but because they'll come in handy in your life as a new mom (for the times when the baby's on a crying marathon, your partner is working late, you just burned the last clean pot, and your mother's on the phone…again). Short of getting a daily massage, one of the most effective ways to ease muscle tension, lower your heart rate, and help you fall asleep is to breathe deeply and rhythmically. You can practice deep breathing anytime, anywhere and in any posture. Reclining bound angle pose is a great pose for this as it is restful, supportive and helps to opens the chest creating more space to breathe. And let’s not forget it is as great hip opener!

Practice Session 23 Mon Pregnancy Yoga for Beginners Weeks 22-24 Monday 0:36:29

Practice Session 23 Weds Pregnancy Yoga for Beginners Weeks 22-24 Wednesday 0:44:14

Practice Session 23 Sat Pregnancy Yoga for Beginners Weeks 22-24 Monday 0:36:29

Pregnancy Yoga for Beginners Week 24 1:40:39

Your little doll-sized babe is about to chub up a bit. Her saggy skin will start to fit her frame as fat deposits fill things out.  She will start to pack on the pounds (which means you will too!) and by month's end she'll be double the weight she is now (though you won't be — whew!).  On days where you start to feel heavier Bound Angle and Wide Angle pose are the poses for you.  Sit and breathe into all that beautiful growth that you’re incredible body is making possible! You are a Goddess!

Practice Session 24 Mon 0:00:00

Practice Session 24 Weds Pregnancy Yoga for Beginners Weeks 22-24 Saturday 0:52:26

Pregnancy Yoga for Beginners Week 25 2:16:53

Did you know that more than half of all pregnant women experience hemorrhoids! The symptoms which are swollen, itchy veins in the rectum due to that big old uterus pressing down — as well as to increased blood flow to the area are not a likely cocktail party topic of conversation. And while they're not dangerous to your body, hemorrhoids can be downright painful! A regular yoga practice coupled with a healthy diet will help you avoid this pesky pregnancy issue. If you are suffering from them you can still practice yoga, but you may find you need to take out the seated postures for a while. Any postures like Half Standing Forward Bend Elbows on Wall, where the legs are apart you will probably find you can practice with relative ease.

Practice Session 25 Mon Pregnancy Yoga for Beginners Weeks 25-26 Monday 0:46:03

Practice Session 25 Weds Pregnancy Yoga for Beginners Weeks 25-26 Wednesday 0:46:48

Practice Session 25 Sat Pregnancy Yoga for Beginners Weeks 25-26 Saturday 0:44:02

Pregnancy Yoga for Beginners Week 26 2:16:53

If a full night's rest has become elusive, welcome to the sleepless world of pregnancy insomnia.  Between heartburn and leg cramps, bathroom runs and that big beach ball it's no wonder your body's having trouble finding a comfortable position to drift off. But there are lots of tactics to try that should help keep you in bed and asleep, instead of pacing the floor. These include daytime exercise, (yoga) a daily dose of fresh air, and limiting fluids before you hit the hay.  Also try setting up your sleep position as you would for side laying in Savasana.  Lying on your left side with a pillow between your knees may be just the ticket!

Practice Session 26 Mon Pregnancy Yoga for Beginners Weeks 25-26 Monday 0:46:03

Practice Session 26 Weds Pregnancy Yoga for Beginners Weeks 25-26 Wednesday 0:46:48

Practice Session 26 Sat Pregnancy Yoga for Beginners Weeks 25-26 Saturday 0:44:02

Pregnancy Yoga for Beginners Week 27 2:13:40

Beginning somewhere around this stage of pregnancy, nearly three-quarters of pregnant women start to experience mild swelling of the extremities, and not just in the feet and ankles but also your hands.   Called edema, such swelling occurs when fluids accumulate in your body tissues as a result of increased blood flow and pressure of your growing uterus on the pelvic veins and your vena cava (the large vein on the right side of your body that returns blood from your lower limbs to the heart).  To aid swell relief, avoid sitting or standing for a long time, and try to get some pregnancy appropriate exercise such as walking or swimming or YOGA!  I never experienced any edema in any of pregnancies and I am sure that was due to a regular yoga practice.

 

Practice Session 27 Mon Pregnancy Yoga for Beginners Week 27 Monday 0:44:45

Practice Session 27 Weds Pregnancy Yoga for Beginners Week 27 Wednesday 0:44:41

Practice Session 27 Sat Pregnancy Yoga for Beginners Week 27 Saturday 0:44:14

Pregnancy Yoga for Beginners Week 28 (3rd Trimester) 2:22:42

Time for a celebration!  You have made it through to the third trimester! For this last trimester we have changed the format a little so you can really practice getting in tune with your womanly intuition.  

You will see that there are three different practices for this trimester.  Energized and blooming, for those days when you feel energized and blooming full of life. Open and connected, for when you want a practice that quietly opens the body and connects you to the life within. And Relax and Restore for those days when you are not up for a whole lot except lying around on bolsters, breathing and restoring your energy levels.  

Remember the supplementary practices as well, meditation will help soothe the emotions and yoga snacks will fit in around your increasing doctor and midwife appointments.  Listen to your body she will know which practice she needs and most importantly enjoy! 

Energized and Blooming Energized and Blooming Weeks 28-42 0:48:59

Open and Connected Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 29 2:22:42

Unsightly yet harmless, varicose veins are simply swollen blood vessels that often surface on your body for the first time during pregnancy. You may have a mild case, minor achiness and swelling or you may be unlucky enough to experience real pain and bulging blue veins, usually from the ankle to the upper thigh. There are things you can do to alleviate this veiny situation, including watching your weight, keeping your blood flowing, and avoiding heavy lifting.   Of course yoga is the perfect solution to these recommendations. And if you have the energy for it, the Energized and Blooming is going to help keep those unwanted pounds off and keep that blood flowing without even having to leave the house!

Energized Blooming 29 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 29 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 29 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 30 2:22:42

These days you may feel as if you've got a flamethrower in your chest and throat. Heartburn is one of the most common and really annoying pregnancy ailments that there is.  And in my experience no amount of yoga is going to change it!  Yes you read that right, and here’s why.    The same pregnancy hormones that cause your body's pelvic muscles to relax so you can deliver your baby also relax the ring of muscle that separates the esophagus from the stomach. The upshot? Food and digestive juices can head upstream from your tummy into your chest and throat — hence, the infernal inferno.  Although yoga can’t really help, staying upright does, so any of the standing postures like Warrior 2 or Side Angle Pose can be practiced without aggravating the condition.  I also highly recommend keeping a supply of Tums or Rolaids handy.

Energized Blooming 30 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 30 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 30 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 31 2:22:42

At 31 weeks pregnant, chances are your diaphragm is feeling a little cramped these days.  That's because your uterus is pushing all your internal organs up against it, making it more difficult for it to move down and expand on your inhalation, causing you to feel a little bit breathless.  But don’t worry: Your baby is as happy as an angel because he’s getting his oxygen from the placenta.  Sitting in bound angle pose with your back against the wall and just focusing on your breath can greatly help this feeling on breathlessness.  Focus on a long exhalation and your inhalation will come with greater ease.

Energized Blooming 31 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 29 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 32 2:22:42

It is common around this time for your body to start practicing for labor by flexing its muscles.  You may feel a hardening of the uterus, which can feel like a period pain, otherwise known as Braxton Hicks.  These rehearsals feel like a tightening sensation that begins at the top of your uterus and then spreads downward, lasting from 15 seconds to two minutes or more.  You will know if they are the real thing or not as they won’t continue to get stronger and they normally stop if you change position.  Braxton Hicks are not only a practice for the body but can also be a chance for you to practice your breath work during them, especially in some of the more restful poses like legs up the wall, bound angle pose and wide leg pose.

Energized Blooming 32 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 29 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 33 2:22:42

With frequent midnight runs to the bathroom, heartburn, restless legs and your basketball-sized belly, it's no wonder sleep is elusive. Third Trimester Insomnia strikes about three-quarters of pregnant women.  If you find yourself often awake in the middle of the night unable to get back to sleep because you are going through your to-do list before your baby comes, don’t despair there are things you can do.  Practicing regular meditation is a great way to learn how to switch your brain off when you want to.  Remember we have a number of beautiful meditations in the supplementary practices and throughout the yogasync platform.  You could also use this time to get in some extra yoga practice, as moving the body helps to quiet the mind.   Practicing the seated pelvic circles would encourage baby into the right place and you wouldn’t even have to get out of bed!

Energized Blooming 33 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 29 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 29 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 34 2:22:42

Yay you are at 34 weeks! Not long to go now. Around this time it is normal to feel excitement as well as apprehension. If you haven’t already drawn up a birth plan, now is a good time to think about doing one. Give some thought to the kind of birth you want to have and who you want to be with you when you deliver. You may find it useful to practice this plan as a visualization after relaxation when you are in a meditative, connected state of being. Remember that there are no guarantees when it comes to childbirth and your priority always needs to be the health and wellbeing of you and your baby. Trust that whatever happens is for the highest and best good for both of you.

Energized Blooming 33 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 30 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 30 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 35 2:22:42

You may be a little weepy and prone to emotional moments this week. And physically your energy levels may be low, leaving you feeling like NOT doing much at all.  Give in to your body’s signals that it wants a break and go easy on yourself. Rest up for a couple of days if you can, and practice the meditations in the supplementary practices instead of the postures.  Meditation has been clinically proven to decrease feeling of anxiety, stress and depression and increases memory, attention, empathy and compassion.

Energized Blooming 35 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 30 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 30 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 36 2:22:42

Don’t be surprised if you wake up one morning and you have a massive urge to clean, tidy and sort. Welcome to the nesting phase. If you’ve been feeling a little jaded, you’ll be amazed by a renewed sense of energy around now. You want to organize, de-clutter, go through boxes and toss stuff out. After the baby is born, you’ll be glad of having done a big cleanup as in the first few weeks after the birth you’ll find it impossible to invest time into housework.   You may find that you are so focused on your organizing that your yoga practice takes a back seat at this time.  This is a good time if you haven’t already to employ the aid of yoga            snacks in the supplementary practices section.  They can be fitted in any time of day, for any amount of time in between any amount of boxes!

Energized Blooming 36 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 30 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 30 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 37 2:22:42

Have you ever just "had a feeling" that your child needed you?   Or if you are not yet a mother, someone that you love needs you or is having an off day? Ever made a decision about your life that was based simply on a sensation that came from your gut? Of course you have. That's intuition — and a mother's brand of it can be very powerful. 

When I was pregnant with our first child, a good friend of mine gave me an invaluable piece of advice that has served me over and over again.  She said to me, “you are going to be given a lot of advice from a lot of different people about how to best parent your child, but ultimately you are the mother trust your intuition, your deeper knowing and she will guide you”.  This piece of advice has served me and my family well.   I have also found that my daily yoga, and meditation practice has grown my ability to trust and listen to this deep feminine skill. 

Energized Blooming 37 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 30 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 30 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 38 2:22:42

 Phew you are nearly there; in fact it could happen any day now!  You may be finding that generally you are finding it more and more difficult to get up and down off the floor and in and out of different poses.  Equally you may find that on some days you are full of energy.  If this is your second pregnancy you may be having a totally different experience from your last pregnancy.  In my experience, every pregnancy has been different, every birth has been different and every child IS different.  Just like every, body is different.  My challenge for you this week is to trust that woman’s intuition that you are growing and let her guide you to individualize your practice.  Listen to her, is she telling you to rest, is she telling you to meditate or is she telling you to do a short yoga snack practice?  Learning to listen to your own individual body will help you to respond to each individual situation with wisdom and grace.

Energized Blooming 38 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 30 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 30 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 39 2:22:42

I have said it before and I will say it again!  Breathe, breathe, and breathe!  Practice breathing now and it will be a gift for you during your pregnancy, your labor, and when you’re 2 year old is throwing a tantrum in the supermarket because he wants a sweet that they have conveniently put right by the check out!  And it that is not enough of an incentive for you, did you know that using relaxation techniques including breathing, has been linked to a reduced risk of assisted birth and caesarean. 

Energized Blooming 39 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 30 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 30 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 40 2:22:42

Congratulations, you are officially at the end of your pregnancy, although about half of all pregnancies go past the 40-week mark.  You can quote that useful piece of information when you are fielding the endless phone calls from well meaning family and friends every day.  Remind them that no news is…no news.
Although you and everybody else are keen for you to go into labour it is common for many women to share an unfounded fear of not being able to actually birth their baby.
It does seem impossible that something so big could squeeze through such a little space, but that's exactly what happens most of the time. Mother Nature knows what she's doing, and the majority of newborns are pretty well matched to the size of their mothers. And your vagina knows what to do, too — it stretches considerably during childbirth and then, miraculously, it tightens up again. Even your baby knows what to do — by molding his still-pliable head to fit through that tight squeeze. So don’t worry!

Energized Blooming 40 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 30 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 30 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 41 2:22:42

By now all you can probably think about is your baby.  When is it going to come, was that a contraction, is that my waters breaking?  Your baby will come when it is ready and often there is not a darn thing you can do about it!  Make the most of this time, because when it comes you are going to wonder what the heck you used to do with your time.  Take a walk; go to the movies and rest, rest, rest!  This is probably the one time in your life where you will feel justified to practice savasana as much as you like, so make the most of it and indulge!

 

Energized Blooming 42 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 30 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 30 Relax and Restore Week 28– 42 0:51:27

Pregnancy Yoga for Beginners Week 42 2:22:42

While you may feel as if you have been pregnant forever! Studies show that 70 percent of post-term pregnancies aren't post-term at all. The mix-up is typically due to a miscalculation of the time of conception. Even if you do end up among the two percent of women who are truly overdue, know that before this week is over, your baby will come out on her own — or your practitioner will perform a labor induction. Leading up to the births of all my babies I had a daily visualization practice.  I would visualize exactly how I wanted the labor and birth to go, while at the same time practicing Aparigraha - non attachment.   Ultimately the only thing we can ever control is how we chose to respond to life with all its mysteries, wonders and unfolding’s.  Life is your spiritual practice and motherhood will give you ample opportunity to practice it.  May it be long, healthy and vibrant for all of you.

 I came across this useful breathing practice that I would like to share with you.

Think of the word "relax". It has two syllables, "re" and "lax". As you breathe in, think "re" to yourself, and as you breathe out, think "lax". Don't let your mind wander away from repeating the word "relax"' in tune with your breathing. When you breathe out, try to let go of any tensions in your body, focus on the muscles which you know become tense when you're stressed.  Remember, every time you breathe out, "laaaax". The out-breath is the one to focus on, as the in-breath takes care of itself.  The more relaxed you are the less pain you will experience.  Try breathing in through your nose and out through your mouth. Keep your mouth very soft as you sigh the breath out. Breathe in through your nose, and out through your mouth. You may find it helpful to make a sound on the out-breath, such as "oooooooh", or "aaaaaah".

 And while it's good news that your baby is settling into the right position for childbirth, the potentially painful news is her head — plus the weight of your uterus — may now be sitting on your sciatic nerve, which runs through the lower part of your back, buttocks, and legs. This common condition called sciatica can cause sharp, shooting pain and/or tingling or numbness, starting in your butt and radiating down the backs of your legs.

So what is the best thing to do for sciatica?  Rest as much as possible hopefully your baby changes position sooner rather than later. And of course I am going to say yoga.  All the hip opening postures are great which are all in the Open and Connected practice for this trimester.  If the pain is persistent I would also recommend going to see a registered acupuncturist or massage therapist.

 

 

Energized Blooming 42 Energized and Blooming Weeks 28-42 0:48:59

Open and Connected 30 Open and Connected 28 – 42 weeks 0:42:16

Relax and Restore 30 Relax and Restore Week 28– 42 0:51:27

Course Info
Teacher :
Level:
2
Weeks:
38 weeks
Duration:
2 days, 11:09:34
Released:
02 June 2013
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