Yesterday I went to a yoga class – Not a prenatal one, but a normal one and I adapted it. It was the most normal I have felt in weeks! I did a lot of prenatal yoga in my room, on my own at uni which was wonderful, but it is a completely different experience to do a class.
If you can’t get to a prenatal class, I strongly recommend going to a normal class and asking for modifications. Once you go a few times, you learn what you can and can’t do, and you can still benefit from the group activity.
This s a sequence I used a lot on my own in my room:
Sit up in a straight but comfortable position. (I chose to be in Sukhasana)
Take a few nice deep breaths and fully exhale… employ Deerga Svasam, the 3 part breath when possible.
Bring feet together into cobbler pose and do butterfly legs (flap your knees, opening your hips).
Rock the baby (one leg at a time, cradle it and then stretch it out).
Change position to sit with feet apart as far as possible.
Do some neck rotations.
Do some shoulder rotations.
Stretch up tall (hands towards the ceiling).
Do side stretches to the left and right, keeping head in-between elbows.
Holding arms above head, stretch forward with an elongated spine – do not compress baby bump.
Bring feet together and come into standing. (Tadasana).
Squats! – X8 with forward facing feet, and X8 with feet outwards. (If feeling good, can repeat).
X10 wall press ups. (Again, can repeat if time and energy permits).
X3-5 Sun Breaths.
From standing, bend forward to bring palms on the ground and walk back into Downward Facing Dog. (Adho Mukha Svanasana).
Come onto knees for cat/cow.
Child pose (Balasana).
Deep Relaxation (Yoga Nidra).
Breathing (Pranayama).
Short Meditiation.
The biggest thing I found was that some days this was a wonderful sequence and other days I didn’t want to do it, so I changed bits or only did some breathing, or very few postures. I made it up as I went along, with my teacher training manual as a guide for safety. Here are some pictures of me doing bits of this sequence and bits of others that I made up:
Supporting you from pregnancy to parenting 