In this session, we try to find balance between strength and softness, and give extra attention to the side body and low back. Introduction to Transverse Abdominals and Pelvic Floor.

What You'll Need:
- Blanket
- Bolster (to substitute: a couch cushion or pillow work great!)
- 2 Yoga Blocks (to...

This class is all about space! Creating space in the body (specifically the upper body and the heart) and also creating space for you to experience the good, the bad, and the ugly of pregnancy. There's an extra long savasana at the end to honor the fatigue theme of check-in!

What You'll Need:
- ...

Hopefully this flow helps you feel a little bit more balanced! It's helpful if you have a little bit of wall space for some of the poses.

In this final class of the series, we bring everything together, practicing a little bit of everything. Reconnect with YOUrself through breath and movement.

Introduction to transverse abdominals and pelvic floor work. Some extra love built in for tight low back!

What You'll Need:
- Blanket
- Bolster (to substitute: a couch cushion or pillow work great!)
- 2 Yoga Blocks (to substitute: use an extra cushion for the reclined position at the beginning ...

Have you ever experienced SI pain during pregnancy? It's asymmetrical hip pain caused by an imbalance in the pelvic floor. In this class, we do some poses that help neutralize the pelvis and strengthen the posterior chain, all while practicing how to grow a little more comfortable being uncomfort...

This flow gives extra love to the adductors (inner thighs). Tightness and weakness in the adductors can play a role in pelvic floor imbalances and SI pain. We also practice transverse abdominal work and pelvic floor awareness at the end of the practice.

Reminder: breech and placenta previa shou...

Culminating flow to end the September series!
Some things to always remember:
- 36+ weeks: no need to practice toning/strengthening the pelvic floor
- breech/placenta previa/cervical cerclage: avoid the transverse abdominal exercises; instead, opt for some diaphragmatic/360 breathing

Introduction to prenatal yoga and transverse abdominals. We also talk about the bony pelvis and how it's relevant to birth!

What You'll Need:
- Blanket
- Bolster (to substitute: a couch cushion or pillow work great!)
- 2 Yoga Blocks (to substitute: use an extra cushion for the reclined position ...

In this class, we break down the target alignment for the foundational yoga pose 'tadasana' and introduce the pelvic floor.

This flow mixes prenatal yoga with some childbirth prep! We discuss transverse abdominals and do an exercise called 'mock contractions.'
*NOTE* if you have a breech baby, placenta previa, or a cervical cerclage, please do NOT practice the transverse abdominal exercise. Instead, please opt for di...

The culmination class! We finally get to put everything we learned over the last 3 weeks together and get into more of a flow state. Brief pelvic floor exercise at the end, too.

Introduction to prenatal yoga. In this session, we give some extra love to the sacroiliac (SI) joint, that can cause one-sided hip pain during pregnancy. I do one pelvic exercise from the back - remember that it is safe to lay on your back as long as you still feel comfortable and do not experien...

Our final flow of the February series! Some extra love for the neck and shoulders in this one, and we discuss transverse abdominals and pelvic floor.

REMINDER: if you have a breech baby, placenta previa, or cervical cerclage, please SKIP the transverse abdominal exercise and opt for some diaphr...

Come through this flow where we give some extra love to the shoulder, mid-back, and inner thighs!

This session has a general focus on pelvic floor, structured in more of a flowing sequence compared to the first two classes. We do incorporate some strength work as well - one of the ways we can counter pregnancy aches/pains is building strength in the posterior chain.

Introduction to prenatal yoga. In this session, we do a fully body flow and introduce the transverse abdominals. Remember - if you have placenta previa or breech baby, I do NOT recommend doing the transverse abdominal excercise. Instead, opt for some diaphragmatic/360 breathing!

What You'll Need...

This flow incorporates a little strength building while creating space in the side body, low back, and upper back. Extra love at the end to those lower extremities that can swell during pregnancy!

In this yoga sequence, we pay extra attention to the bony pelvis, and stabilizing the sacroiliac (SI) joint. If you have one sided lower back/hip pain, it could be your SI joint! The best way we combat it during pregnancy is through stabilization + strength.

In this last class of the series, we put everything we learned into one flowy practice!

Introduction to prenatal yoga. In this session, we do a fully body flow, but give extra attention to the neck/upper back, which tends to get pretty tight during pregnancy. We also introduce pelvic floor awareness.

What You'll Need:
- Blanket
- Bolster (to substitute: a couch cushion or pillow wo...

In this session, we discuss sacroiliac (SI) joint pain and how to stabilize the bony pelvis. Exploration of safe core work during pregnancy is also introduced.
*IMPORTANT* please do not practice seated Transverse Abdominals exercise if you have a breech baby, placenta previa, or cervical cerclage...

Now that we've introduced some of the basics, we get to put it all together in this flow. We create more space in the side and back body, talk about "the 3 R's" - ritual, rhythm, relaxation, and end with some restorative inversions to combat swelling.

Final class of the series! And this flow is all about balance - creating physical balance in the body, finding balance between the inhale and exhale, and even doing some balance postures. We also pay extra attention to the hip flexors and the quads.