Prenatal/ Postpartum Safe Yoga

Congratulations on all of your accomplishments so far, beautiful mother! Now is a special time for you to connect with your body and the life that it is nurturing. You do not need to look a certain way but rather, focus on how you feel now. Slow down, tune into your needs, and make adjustments accordingly.

The most important part of yoga is the breath. At all times, listen to your body and breathe easy. Do not hold your breath. If you notice yourself holding your breath, or you feel short of breath, take a break. Remember to stay hydrated and take breaks often.

If something does not feel right, no matter what the instructor says or what anyone else is doing, you are the authority on how you feel and can decide what works and does not work for you at the moment.

Yoga during pregnancy and after giving birth can reduce stress, depression, and anxiety, strengthen your relationship with your body and mind, and support you in a safe way. Yoga poses and philosophy open the mind and body to new experiences and help improve overall mood.

As your body navigates changes on this incredible journey, here are a few things to avoid while you are on the mat:

Avoid deep twists
Avoid squishing the belly in deep forward bends
Avoid deep backbends to protect the belly
Avoid laying on your stomach and on your back
Do not force your breathing

Instead of doing deep twists, forward bends, backbends, laying on the stomach/ back, and forcing your breathing try to:

Keep the shoulders and hips open
Lift from the heart space
Maintain a neutral posture along the spine
Lay on your side
Let your body breathe naturally

At the end of class, you may hear the word “Namaste.”

Namaste is a greeting that means “The light in me sees and honors the light in you.” It is traditionally used when greeting respected elders. Think of the mothers, teachers, and caregivers in your life who have supported you and shared their wisdom with you. To respect them and honor their wisdom is the true meaning of “Namaste.”

Namaste and lets get started!

60 Minute Mommy Yoga Sequence

Prenatal/ Postpartum Safe Yoga

You will need: Yoga mat, blanket, 2 blocks, bolster, and two 3 pound weights.

0:00 Seated Part 1

Easy Pose: Connect with your breath in a comfortable seated position with the legs crossed. You can use a cushion or block under the hips to help take pressure off of the knees and back. Start your practice with an intention to be your healthiest self.

Palms Inside-out: Inside out the palms and reach them up overhead. Notice the stretch in the shoulders, chest, and upper back.
Gentle Push: Bring the backs of the hands to the shoulders and then extend the arms as if you were pushing up against an imaginary wall to warm up the arms and heart.
Finger Stretches: Stretch each finger, both hands.
Shake Hands: Release the hands and shake them vigorously
Deltoid Stretch: Reach the arms out wide and bring the hands behind the back to stretch the deltoids. Change the way the hands clasp naturally and stretch again.
Hug: Give yourself a big hug! Change the way the arms cross and give love to both sides of the body.

Change Shins: Change the way the shins cross naturally.

0:05 Seated Part 2

Side bend: Bring one hand down by your side and the other hand up overhead. You can pause or pulse in this side body stretch. Change sides.
Eagle Arms: Bring one arm on top of the other and bring the backs of the hands together. You can reach the fingertips towards the palm and stay here or pulse the elbows up and down. Change sides.
Cow Face: Bring one hand to the back of the neck and the back of the other hand to the small of the back. Walk the fingertips towards each other and reach the elbows in opposite directions. Change sides.
Take a Bow: Bring the arms up overhead, wave, and take a bow!
Shoulder Circles: Circle the shoulder blades up, back and down. Feel the texture in the shoulders and smooth it out. Shrug the shoulders up and then release them away from the ears.

0:10 Kneeling

Down Dog: Come to hands and knees with the hands under the shoulders and the knees under the hips. Remind yourself that stability precedes action. Remind yourself to trust the process. Lift the knees up, hips up, and bring the head between the arms.

Cat Cow: Drop the knees. When you inhale naturally, lift your heart. When you exhale naturally, tuck your chin, arch your back, and tuck your tail. This is a great way to find relief from back pain and connect to the flow of your breath. You can get creative with the stretch and look from side to side or make a circle with the spine.

Child’s Pose: The hands at the top of the mat, separate the knees wide and touch the toes together. Sink the weight of your hips back towards your heels.

Use a block under the hands to deepen the shoulder stretch.
Use a blanket under the knees.
Bring the head above or between the arms.
Pause and surrender.

Kneeling Side Plank: From all fours, turn the bottom shin out 90 degrees and extend the top leg behind you. Bring the top arm up and make sure your shoulder is stacked above your bottom wrist.

For an added challenge, lift your top leg up, extending through the heel.
Pulse the leg up and down or hold still.
Make lots of room for your body.
Push through the heel.
Keep the back leg extended as we transition to the next pose.

Balancing Table: From Kneeling Side Plank, bring the top hand down while keeping the back leg extended. Turn your bottom shin back 90 degrees.

For an added challenge, lift the opposite arm of the leg that’s extended
Push through the heel.
Pulse the leg up and down or hold still.

Child’s Pose: The hands at the top of the mat, separate the knees wide and touch the toes together. Sink the weight of your hips back towards your heels.

Use a block under the hands to deepen the shoulder stretch.
Use a blanket under the knees.
Bring the head above or between the arms.
Pause and surrender.
Connect with your breath.

Change Sides: Repeat steps 4-6 on the other side

0:20 Standing: Upper Body Focus

Lunge: Bring one foot forward and the other foot back, back toes turned out 45 degrees.

4 Corners of Lunge: Press to the front heel and toes, the back toes and heels, try to keep the front knee over the ankle and away from the center line to protect the meniscus tendon.
Yoga Toes: Practice lifting just the big toe and then just the little toes
Foot Stretch: Balance on your front foot. Flip the back toes over so you stretch the top of the back foot and the ankle.

Warrior 1: All the basics of lunge apply. Lift the arms up overhead or bend the elbows out 90 degrees like goal post arms. You can stay here or grab some weights.

Bicep Curls x20: Hold the weights with the palms facing up, arms by the ribs and the elbows bent 90 degrees. Curl the weights up towards the shoulders, then reset. Feel the fronts of the arms, the biceps. They can handle a good deal of stress so we are doubling up the reps to tone the arms.
Tricep Extensions x10: Hold the weights with the palms facing the ribs, hands by the ribs, elbows bent behind you. Extend the arms, reaching the weights behind you until the arms are straight, then reset. Feel the backs of the arms, the triceps.
Overhead Shoulder Press x10: Hold the weights at shoulder height with the palms facing towards each other. Reach the arms up and turn the weights so that the ends meet and the palms face forward. Squeeze the weights together above your head, then reset. Feel the pecs, the chest muscles, which attach to the shoulder.
Upright Deltoid Row x10: Set one weight down and bring the hand to your thigh for stability. Hold the weight with the other hand, letting the arm hang with the palm facing in. Bend the elbow out to the side to bring the weight up under the shoulder. Feel the deltoid muscle.
½ Reverse Fly x10: Thumb facing up, lift the weight out to the side with the arm extended. Slowly lower the arm down and feel the upper trapezius muscle that attaches from the head and neck to the shoulder.

Crescent Lunge: Point both feet forward, both hips forward, and reach the arms up overhead and as far back as you can.

Option to drop the back knee down to a blanket.

Change Sides: Switch your feet and repeat steps 7-10.

0:30 Standing: Lower Body Focus

Mountain Pose: Stand with your feet under your hips, shoulders stacked, palms facing out, jaw and forehead relaxed. Study the breath.
Up Salute: Lift the arms up overhead and then lower them down by your sides with the feet flat on the floor.

For a challenge, lift up onto your tiptoes.
Use a wall chair for stability.
Feel the calves.

Star: Bring the feet wide, heels in, and the toes pointing out. Reach the arms up overhead.

Shift the weight from foot to foot.

Goddess Squat: Bend the elbows and the knees 90 degrees, sitting the hips back and making sure the knees are over the ankles.

Pulse or hold still
Weight Dangle x10: Hold one weight between the legs. Slowly lower down and come back up.

Side Squat: Bend one knee, extend the opposite leg, and do a ½ squat to the side.

Weight Dangle x10: Hold the weight by the ankle.
If you’re not using a weight, you can bring your hands to the heart center and tap the elbow to the knee.
Pulse or hold still, same side.
For a challenge, lift the heel.

Warrior 2: Keep the front foot facing the top of the mat. Turn the back foot out 90 degrees and open the hips and shoulders. Reach the arms in opposite directions parallel to the floor.

Tuck your tailbone.
Lift your heart.
Direct the knee over the ankle.
Stay here and connect with your breath.

Triangle: From Warrior 2, extend the front leg by tightening the quad, reach the arms over the legs, and lower the bottom hand down and the top hand up into the air.

Use a block to bring the floor to you.
Open the chest and shoulders instead of squishing the neck.

Change Sides: Repeat steps 12-16 on the other side.

0:40 Hip Openers

Garland Squat: Bring the hands together at the heart center, the feet a little wider than the hips distance apart, and bend the knees, lowering the elbows to the insides of the legs.

Use 2 blocks stacked on top of each other to support you and take pressure off of the knees.
Bring your awareness inward. Thank you for being here, now.

Seated Bound Angle: Sit with the knees wide and the heels together. Bring your hands to your feet and open them up like a book, massaging the arches.

Use a cushion under the hips and/ or blocks under the thighs for support.

Pigeon: From Seated Bound Angle, frame one knee with your hands and turn your shoulders and hips to the side, extending the back leg, and rolling up onto the hip.

Use a cushion or block under the hip of your bent leg for support.
Change sides.

Seated Extended Angle: Bring the feet as wide as you can comfortably and reach the arms up, forward, and down to stretch the groin.

Use a block on its highest level to bring the floor to you.
Use a bolster with two blocks under it for maximum support.

0:45 Final Relaxation

For prenatal/ postnatal final relaxation try a beach chair up the wall! You will need a wall, bolster, two blocks, and a blanket. Position the blocks with one on its highest level and the other one on its flattest level. Place the bolster on the blocks so that the bolster is at an incline. Place the blanket either at the base to support the hips or folded up as a pillow to support the head at the top of the bolster. Make sure that your beach chair is closer enough to the wall so that you can put your feet up and relax!

Quiet time for 15 minutes.

1:00 Namaste!

Namaste is a greeting that means “The light in me sees and honors the light in you.” It is traditionally used when greeting respected elders. Think of the mothers, teachers, and caregivers in your life who have supported you and shared their wisdom with you. Respecting elders and honoring their wisdom is the true meaning of “Namaste.”

We hope you have enjoyed doing yoga and relaxing with us! As you continue on your journey, stay hydrated, stay relaxed, and have fun!

Thank you.