Courses

Prenatal

A 20-class series for prenatal yoga with a few postnatal sessions involves balancing gentle movement, breathwork, and specific modifications that prioritize safety, support, and comfort. Get private guidance and attentive support to prepare your body and mind for labour, delivery, recovery and bonding with baby. Each class is structured to be 15-20 minutes, easy to follow, and gentle on the body.

1st Trimester: Building Foundation & Breath Awareness

1. Class 1: Gentle Flow & Breath Awareness
   Introduction to belly breathing, cat-cow, seated twists, child’s pose. Focus: Relaxation and grounding.
2. Class 2: Foundations of Core Stability
   Diaphragmatic breathing, pelvic floor awareness, gentle core engagement in tabletop and side-lying poses.
3. Class 3: Connecting to Breath & Body
   Deep belly breathing, gentle stretches (neck, shoulders), hip circles in tabletop, seated forward bends.
4. Class 4: Full-Body Stretch
   Side stretches, half-sun salutations (no full forward folds), cat-cow, gentle hip openers like butterfly pose.
5. Class 5: Standing Poses & Strength
   Mountain pose, warrior I and II, chair pose with slight engagement, gentle arm stretches.

2nd Trimester: Strengthening & Opening for Comfort

6. Class 6: Opening & Stabilizing Hips
   Gentle lunges, modified pigeon pose, seated butterfly, hip circles, and supported deep squat (Malasana).
7. Class 7: Balance & Stability Practice
   Tree pose, standing wide-leg forward bend (slightly forward), warrior III using a wall, gentle calf and ankle stretches.
8. Class 8: Shoulder & Chest Opening
   Gentle shoulder rolls, supported fish pose with a bolster, cow-face arms, puppy pose for upper body release.
9. Class 9: Energy-Boosting Flow
   Modified sun salutations, side stretches, goddess pose, and gentle spinal twists seated.
10. Class 10: Pelvic Floor Awareness & Release
    Cat-cow, deep breathing, pelvic tilts, child’s pose, gentle hip rocks, seated pelvic floor release.

3rd Trimester: Preparing for Labor & Comforting Movements

11. Class 11: Hip Opening & Lower Back Release
    Modified child’s pose, pigeon (using bolster support), gentle low squat, hip circles, and seated forward bend.
12. Class 12: Labor Preparation & Breathing Techniques
    Visualization with deep breathing, lion’s breath, slow hip rocks, supported cat-cow, breathing in child’s pose.
13. Class 13: Strength for Delivery
    Supported goddess pose, gentle chair pose with wall support, low lunge, calf raises, and ankle rotations.
14. Class 14: Bonding Through Breath & Movement
    Side-lying relaxation, belly breathing, gentle hip rocks, visualization exercises, positive affirmations.
15. Class 15: Gentle Movement for Sleep Support
    Forward folds, hip circles in tabletop, shoulder stretches, modified reclined twist, calming breathwork.

Postnatal Classes: Recovery & Gentle Rebuilding

16. Class 16: Postnatal Core Recovery
    Diaphragmatic breathing, pelvic floor exercises, gentle reclined core engagements, tabletop cat-cow.
17. Class 17: Shoulder & Back Relief
    Shoulder rolls, chest opening, gentle child’s pose, cow-face arms, seated spinal twist, supported bridge.
18. Class 18: Pelvic Floor Reconnection
    Pelvic floor strengthening, diaphragmatic breathing, pelvic tilts, cat-cow, gentle lower-back stretches.
19. Class 19: Bonding with Baby
    Baby pose on belly, gentle seated stretches while holding baby, side-lying relaxation, baby massages.
20. Class 20: Energizing Flow for New Moms
    Modified sun salutations, gentle lunges, seated forward fold, grounding poses, ending with calming breathwork.