Prenatal Yoga

A prenatal yoga class runs for 50-60 minutes and the new asanas and variations are introduced progressively in each class. Students will move very slowly and lots of time is given to do an asana. No pressure on the abdomen after 8 weeks and this means variations are taught for Cobra, locust, bow, spinal twist and Sun Salutations.

A typical pregnancy class would include all the asanas of the intermediate class with more variations for each of the asanas as described below:

• Initial Relaxation
• Pranayama - (Anuloma Viloma with no retention and No Kapala Bhati)
• 4-6 rounds of slow Sun Salutations with variations, Relaxation
• Single leg raises, Variations and Relaxation
• Sirsasana (Headstand) - if already proficient. Relaxation
• Sarvanghasana (Shoulderstand) with wall support
• Halasana (Plough) with legs apart
• Mathsyasana (Fish Pose), Relaxation
• Paschimothanasana (Seated Forward Bend) with legs apart, Reverse Stretch
• Bhujangasana (Cobra) - kneeling or standing cobra, Relaxation
• Shalabhasana (Locust) - Kneel with hands on the floor, Relaxation
• Camel with hands on the back, Relaxation
• Ardhamathsyendrasana (Spinal Twist) standing twist, Relaxation
• Kakasana (Crow) - if already proficient
• Padahasthasana (Standing Forward Bend) - feet wide apart, Reverse Stretch
• Trikonasana (Triangle Pose)
• Final Relaxation