Practice This Prenatal Yoga Class to Relax Your Body and Connect With Your Baby (Free 30-Minute Video)

Yoga can really help ease the body during pregnancy. Yet throughout your pregnancy, your typical yoga practice should become more gentle, mindful, and centered on creating safe, healthy movement that benefits both you and your baby.
With Prenatal Yoga, it’s encouraged that you use as many yoga props as possible. For this video, we recommend a blanket, yoga block, and bolster. If you don’t have a block or bolster handy, you can substitute a book or water bottle for the block and a pillow for the bolster.
Join YouAligned teacher Carrie Varela in this soothing Prenatal Yoga flow to help relax your body, calm your mind, and connect with your baby. Be sure to check out the general tips below for keeping your yoga practice safe throughout your pregnancy.

Here’s Your 30-Minute Relaxing Prenatal Yoga Flow Class:

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Tips to Keep Your Prenatal Yoga Practice Safe and Effective:

As a general rule when you’re pregnant, it’s best to avoid the following things in your yoga practice:

  • Yoga poses on your stomach
  • Supine poses (flat on your back)
  • Deep backbend poses
  • Poses or movements that contract the abdomen
  • Holding poses for longer than 5-10 breaths
  • Deep twists that compress the abdominal area
  • Deep forward bends or hip openers
  • Advanced Pranayama (or deep breathing exercises)

These are general safety tips but be sure to discuss with your experienced Prenatal Yoga teacher and doctor to be sure your practice is safe and effective for you and your body’s particular needs.
If you’re interested in learning modifications for common poses during pregnancy, check out these 6 Prenatal Yoga Pose Modifications for Pregnancy


Incorporate Prenatal Yoga Into Your Wellness Routine Throughout Your Pregnancy

This is an amazing yoga flow to relax the body and cultivate a sense of peace and calm for mind, body, and baby. Feel free to revisit this video throughout your pregnancy and always remember to take time for yourself, mommas!
The best thing you can do for yourself and your baby is take care of yourself and commit to a daily self-care practice, and Prenatal Yoga is a great place to start! Namaste!

Want a full Prenatal Program for all Trimesters?

Take a class from this prenatal program with 500-RYT YA Classes teacher Jess Rose


This article and all included information is not intended as medical advice and does not treat or diagnose. Please consult your doctor for any health-related questions or concerns before practicing these poses.

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