Prenatal Yoga - Spinal Movements in Table Top Position

This series of stretches is a great way to begin your practice and create length and motion in your spine. The movements can help you to warm your body in preparation for deeper stretching, and to become aware of your breath. ... read more »

Prenatal Yoga for Stress Relief

Among the great ways to become better prepared for childbirth is prenatal yoga. It can also help you stay fit and keep you relaxed during your pregnancy. Lowering your stress level is good for you and your baby. ... read more »

Childbirth: Breathing Exercises for Pain Relief in Labor

Practicing breathing exercises is one of the best ways to be prepared for childbirth. It can help reduce fear and stress, and can allow the labor and delivery to go more smoothly. ... read more »

Prenatal Yoga: Lateral Bending Half-Moon Pose

Half Moon pose stretches the upper body and strengthens the core. It also lengthens and aligns the spine. The pose is great as a warm-up, in order to prepare the back for deeper stretching and posture work.   ... read more »

Prenatal Yoga - Final Resting Pose (Savasana)

Final resting pose (corpse pose) is the ultimate relaxation pose ' lying flat on your back, with or without props, to ensure maximum comfort. ... read more »

Breathing Practice – Ujjayi Pranayama

Ujjayi Pranayama (Ocean Sounding or Victorious Breath) breath is commonly used throughout yoga classes and practices. It is used to calm the body and mind, heat the body internally to permit fluid movement and stretching, as well as provide a meditational focal point during the practice for you and those around you. ... read more »

Prenatal Yoga – Downward Facing Dog (Adho Mukha Svanasana)

Downward facing dog is frequently used in a yoga class as a resting or transitional pose in which to hold and breathe. It strengthens the arms back and shoulders, lengthens the spine and stretches the backs of the legs. ... read more »

Breathing Practice – Nadi Shodhana (Channel Purifying Breath)

Nadi Shodhana (nah-deeh show-dah-nuh) is a yoga breathing practice which relaxes the body and mind and is said to balance the sides of the brain and purify the energy channels of the body. It is safe for pregnant women and women trying to conceive. ... read more »

Prenatal Yoga – Chair Pose (Utkatasana)

Chair pose is a challenging leg and back strengthening pose. As its name indicates, the position of the practitioner is like that of sitting in a chair. In early pregnancy this pose is excellent for strengthening the legs in preparation for the extra weight they will soon need to carry. ... read more »

Prenatal Yoga – Tree Pose (Vrksasana)

Tree pose is primarily a balancing pose, which is also great for concentration and fun. Practicing balance is important for maintaining/improving sensory-motor function and coordination, and is essential to exercise throughout your life. ... read more »

Breath and Breathing

Breath is the most important element of a yoga practice. It allows us to move deeper into a pose, get through a difficult one, and move gracefully from one pose to another. Our breath can have this same guiding and transformative power in our daily lives. ... read more »

Prenatal Yoga – Pigeon Pose (Kapotasana)

The pigeon pose creates a deep hip and thigh stretch and is excellent as a cool down after challenging strengthening poses. For pregnant women, it is ideal for releasing tension in the hips and lower back. ... read more »

Prenatal Yoga – Bound Angle (Baddha Konasana)

Similar to its restorative version (reclined bound angle pose), this pose is a hip opener and is excellent for relieving lower back pressure and pain caused by uterine weight during pregnancy. It is a good pose to incorporate after a series of strengthening postures. ... read more »

Prenatal Yoga – Easy Seat (Sukhasana)

The easy seat pose is a soft, comfortable seated position used during yoga and meditation practices; you can use this pose any time you would like to relax and take a few moments to breathe. ... read more »

Prenatal Yoga – Cat/Cow Stretches

The cat/cow stretches are perfect for warming up the body and creating length and mobility in the spine. The poses can be used on their own to alleviate back strain or pain, as well as in preparation for a yoga posture (asana) practice.   ... read more »

Prenatal Yoga – Bridge Pose (Setu Bandhasana)

The bridge pose stretches the chest, neck, and spine and strengthens the legs. It is said to assist digestion, calm the brain and alleviate stress. The pose can also be modified. ... read more »