Create Your Own Yoga Ritual
Let’s move through some exercises for strengthening the back and shoulders, which are so important not only in helping us feel good throughout our pregnancy, but also as we prepare to carry our children! Optional set of hand weights.
In this class we'll move through some repetitions of exercises and classic yoga postures to help us build strength and stability in the legs and hips. Great preparation for labor and delivery. Suitable for any stage of pregnancy as long as you're feeling fit and healthy. No props required, but a block or blanket may come in handy for modifications.
As your belly grows you may need to make some accommodations in your flow practice. In this video, Amy will show you lots of options for "taking a vinyasa" within your sun salutations. Knowing these options ahead of time can help you settle into the feel good flow of your practice without feeling like you're missing out on something. Blocks may be helpful but are totally optional.
As you progress in your pregnancy, you may need to make some adjustments to everyone's favorite pose. Here, Amy will show you a few different options, play with what works for you right now, and feel ready to make changes as you move into your second and third trimesters. Some props may be helpful, a bolster, a few blankets, and even a set of blocks.
Here, Amy will show you some therapeutic exercises and stretches to help relieve leg cramps. We'll focus on opening up, and massaging the calf muscles and giving some attention to the feet as well. Suggested props: foam roller, lacrosse/tennis/therapy ball, pillows or bolster for support if you are not comfortable laying flat on your back.
In this class we’ll move through a continuous flow to generate some heat and warm the legs and hips before we finish with some deeper stretches. Suggested props: a set of blocks, optional bolster or pillows, yoga strap or hand towel (some extra blankets or throw pillows may be helpful as support for the knees in savasana.
In this class we’ll focus on giving a good stretch to our legs and hips, especially the calf muscles, and we’ll get some energy out with a few strengthening exercises, and standing balance postures. We’ll finish with a really nice restorative to help relax the whole body. Suggested props: a set of blocks (or you can stand near the bottom of a staircase), optional blanket, optional bolster, and a small stretch of open wall space.
A deeply relaxing practice for your 1st Trimester. We’ll move through supported versions of fish pose, a twist, child’s pose, and supta baddha konasana. Suggested props: a bolster, two blankets or bath towels, two blocks or some thick books.
When we’re pregnant, a variety of factors can contribute to back pain, especially if we have some weakness in the muscles along the spine and between the shoulder blades. In this practice, we’ll focus on strengthening and stabilizing the back body. Optional props: a blanket, a set of blocks, and a set of light hand weights. Suitable for all stages of your pregnancy, with modifications in your 3rd trimester.
In this class, we’ll learn how to active our deep core muscles, including the all-important pelvic floor. We’ll tie this core activation to our breathing, and we’ll bring it with us into some familiar postures so that we can practice them in a new way.
A great practice for low-energy, 1st Trimester days. Use this class to help you connect to your body and breath. Move mindfully through some gentle, accessible stretches and passive postures to help you feel more rested. Suggested props: One blanket and a set of blocks. Suitable for all levels.
New to prenatal yoga? Start with this video. We'll cover the most fundamental yoga poses, breathing techniques, and alignment points to make sure that you're practicing safely throughout your pregnancy. No experience required, suitable for all levels. Suggested props: set of blocks, blanket, bolster or pillow.