Prenatal Yoga: Your foundation

About This Class

This prenatal-focused class opens with alternate nostril breathing (Nadi Shodhana) — offered in both traditional and a pregnancy-safe hand-modification variation — to centre the breath and calm the nervous system. From a seated warm-up with wrist and arm-strengthening sequences, the practice moves through all-fours work including Cat-Cow, threading-the-needle twists, and Child's Pose, before transitioning to standing. The standing sequence includes a forward-fold flow with modified push-ups, Chair Pose (Utkatasana), Eagle Pose (Garudasana), Tree Pose (Vrksasana), Warrior Two, Triangle Pose (Trikonasana), a wide-legged forward fold with optional strap, and Low Lunge variations. Camel Pose (Ustrasana) is introduced in two progressive stages with clear guidance for later-pregnancy modifications. A wide-legged seated forward fold with strap wraps up the active work before students transition into a left-side-lying Savasana — explicitly recommended to encourage optimal fetal positioning and healthy circulation. The class ends with a guided meditation using Yoni Mudra and spoken affirmations affirming strength, calm, and connection to baby. Props (blanket, block, strap) are used throughout with accessible at-home alternatives offered consistently. Dizziness, nasal congestion, and balance challenges during pregnancy are explicitly acknowledged with modifications provided.