Prenatal Yoga Complete Set (Classes 1 to 7)
Practising yoga during pregnancy supports you to be in the best possible shape for birth and beyond. The benefits of prenatal yoga are on all levels – physical, emotional, mental and spiritual.
Women who have practised yoga consistently during pregnancy have found there to be quicker muscle recovery after childbirth. You will also find that throughout the duration of your pregnancy, your prenatal yoga practice becomes your special ‘quiet’ time for you to connect with your baby.
The gentle stretching, breathing, relaxation and meditations techniques in this program promote feelings of deep calm and equanimity, alleviating stress and anxiety during this time of great change.
Equipment:You will need the following equipment for these routines: a yoga mat, 2 folded blankets or cushions, 1 or preferrably 2 bolsters (or thick blankets rolled up to the same shape and thickness), a belt or strap, 2 blocks (or a stack of books), and a steady chair.
This set of 7 open level class is a total of 445 minutes.
PLEASE NOTE: This program is suitable for anyone in their second and third trimester. It is especially important that before commencing any yoga during your pregnancy please refer to the Pre-natal Introductory Audio for safety information.
Class 1 – Foundation, Breath & Posture: This gentle sequence focuses on shoulder & spinal limbering, and postural awareness for pregnancy. Ana introduces you to the ‘classical prenatal poses’ and breath-work. It will provide you with a solid foundation for a yoga practice during your pregnancy, with particular emphasis on being connected to your breath, and stretching both sides of your body. The level of this class is gentle to medium.
Class 2 – Postures for Birth Preparation: This is a more Energetic Sequence. This routine focuses is on strengthening postures for birth-preparation, and relaxation with the breath.The main areas are forward bends, dynamic standing poses, and a few groin and hip opening postures. This class builds on the fundamentals of the postures and breath work. The level of this practice is medium to energetic.
Class 3 – Lateral Stretches & Hip-Openers: This class continues to build-on concepts from Class 1 & 2. It introduces you to the classical Ujjayi breath, and guides you through lateral stretches and some deeper hip opening postures that are great for you during pregnancy. The intensity of this class is medium to energetic.
Class 4 – Energetic Sun Salutations: This class focuses on developing the ease of your breath work with flowing breathing through Sun Salutations, and outer hip releases. The intensity of the practice is energetic.
Class 5 – Core Strength and Sacral Stability: In this routine, Ana focuses on developing your core strength and sacral stability. The practice also works on strengthening your legs & thighs, and releasing your outer hips. The intensity will be medium to energetic.
Class 6- Gentle Restorative Practice: This program has been specially designed for late pregnancy in preparation for birth. It focuses on hip and pelvic-openers, as well as breath and sound work. This is a soothing and grounding practice. The intensity of the class is gentle.
Class 7 – Gentle Restorative Practice: This class is a restorative practice that is calming and cooling for the nervous system. This class is ideal for those tired days or late pregnancy. The intensity of this class is gentle.
This is set of 7 open level classes and total length is 445 minutes.