• Kathy

Essential Prenatal Yoga Sequence

Updated: Jul 30, 2020

Would you like to start a daily yoga practice? You can begin with this short prenatal sequence. It focuses on key postures you can do everyday. Its only ten minutes long, making it easy to fit into your schedule. You can practice in the morning, evening or anytime in between.

1. Pranayama (Breath Work)

Sit in a comfortable seated position. Lengthen the torso. Focus on extending the inhale and the exhale. Breathe from the diaphragm. Practice for 10 cycles of breath.

2. Bidalasana (Cat/Cow)

Balance on hands and knees. Place wrist under shoulders and knees beneath hips. On the inhale soften belly towards the floor; on the exhale round the spine away form the ground pressing into the palms. Repeat 3-5 times.

3. Balasana (Child’s Pose)

Return to a table top position on hands and knees. Open knees wide and bring big toes together. Sink the hips back towards the heels and fold forward. Bring the head to the floor or stack fists underneath the forehead. You may also rest the arms on a block or pillow. Hold for 3-5 breaths.

4. Wide Janu Sirsasana (Head to Knee Pose)

Sit comfortably on the floor and extend the left leg forward at a diagonal. Bend the right knee and place bottom of right foot against inner left thigh. With an extended spine lean forward and place hands in front of the torso. Hold the posture for 3-5 breaths. Repeat on the other side.

5. Parivrtta Sukhasana (Seated Pose with Twist)

Sit comfortably with legs crossed or one leg extended. Place left hand around right knee and opposite hand behind the spine. Twist gently with naval forward, focusing on the opening the upper back. Hold posture for 3-5 breaths. Repeat on the other side.

6. Savasana (Corpse Pose)

Lay on your left side. Use a pillow under your head. Bend the right leg and use a cushion underneath the leg for support. You may also wish to hug a pillow with your arms. Rest with your eyes closed for 1-10 minutes.

Essential Prenatal Yoga Sequence Video

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