Prenatal Yoga — class guide

Arrive, breathe, and take the joints through easy range before holding anything.

1. 0:00Seated centringSit on a block or blanket so the knees sit below the hips. Rest the hands and lengthen the spine.4:30
2. 4:30Neck and shoulder releaseEar towards one shoulder, opposite hand heavy by the hip. Small, slow, no forcing.3:00
3. 7:30Cat and cowMove only as far as the breath carries you. Small ranges first.4:30
4. 12:00Child's poseKnees wide, big toes together, forehead on the mat or a block.3:00

Held standing and seated shapes with clear alignment and props.

1. 15:00MountainFeet hip-width, weight even through all four corners. Stand as tall as you can without straining.3:45
2. 18:45Warrior IISet the feet first, then bend the front knee only as far as it stays over the ankle.5:40
3. 24:25Triangle with a blockBottom hand on a block at its tallest setting. Length matters more than depth.5:40
4. 30:05Tree at the wallStand near a wall and use fingertips whenever you need. Balance is allowed to wobble.3:45
5. 33:50SphinxElbows under the shoulders, legs relaxed. A soft, wide lift across the chest.5:40
6. 39:30Seated twistSit up tall first, then turn from the base of the spine. Hand behind you as a support, not a lever.5:30

Long, supported shapes and a proper rest at the end.

1. 45:00Reclined butterflySoles together, blocks or cushions under the outer thighs so the hips can let go.4:30
2. 49:30Legs up the wallHips close to the wall, legs resting up it. Blanket under the hips if that feels better.4:30
3. 54:00RestCover up if you're cool. Let the body get heavy and the face soften.6:00