Ep 89: Creating Bountiful Meaningful Boundaries, A 60+ Minute Prenatal Yoga Class

by Elsie on May 1, 2011

This class was inspired by one of you lovely people. The mighty Jennessa posted on my Facebook wall asking if I would consider doing a prenatal class in the next couple of weeks and voila! Here it is.

Here is the disclaimer: This class is aimed at pregnant women that already have a working knowledge of yoga and have done yoga prior to attempting doing this audio yoga class OR that recently have decided to practice yoga because they heard that yoga was good when you are pregnant. Always be mindful of your own body and consult your doctor or midwife before attempting any physical activity such as this class. This yoga class is not medical advice.

Sorry to be so serious but it comes from my deep desire for you to choose what’s best for you and to be mindful of the choices that you make especially when you have a beautiful little life growing inside of you.

Given that, this prenatal yoga class is a little over an hour, not too intricate but deeply focused. It is what I consider a level 1-2 class and not the best for absolute beginners of yoga. You may do the actual class or you may use it as a meditation and simply listen to me speak, and do an extended savasana :) Props to have near you if you happen to have them, blocks, blankets and bolsters. Use them as you please.

The Meaning Within

The theme of the class is all about creating meaningful boundaries. I find that when it comes to parenting physical reminders really help me. I have a gold pendant of the virgin mary that my Mom sent me, that is actually for Hunter when she gets big enough, I also have bought myself a couple of rings and a bracelet that hold deep meaning to me, due to the precious stones, the metal and even the shape. They serve as physical manifestations of sacred choices. It sort of magically worked out that this episode’s sponsor was a jewelry site. I found a lovely amethyst silver ring that resembles one I wear when I want to choose to remember promises I’ve made to myself as well as a silver cuff that is almost exactly like one I own when I want to remember power, strength and grounding.

 

If you wanna get yourself some power jewelry for yourself for Mother’s day go to http://ice.com/yogaclass and get 25% off the entire store PLUS free shipping! How about that for a treat? There is TONS to look through!

All right, enough!

On to our class :)

Download MP3 of Yoga Class

The 60+ Minute Prenatal Yoga Class Sequence

Tadasana

prenatal mountain pose at almost 19 months pregnant

Tadasana with Anjali

Arm Salutations

Uttanasana Play

Prenatal Yoga wide legged forward bend with slight bend at the knees almost 19 weeks pregnant

Uttanasana Ardha Uttanasana (Strong foundation plus tons of side body long)

Prenatal Yoga Wide Legged Straight Legged Extended Forward Fold at almost 19 weeks pregnant

Stand back up to Tadasana

Move to the back of the mat

Prenatal Half Sun Salutes

prenatal yoga standing pose with arms overheadprenatal yoga straight legged forward bend almost 19 weeks pregnantprenatal yoga straight legged forward bend almost 19 weeks pregnantPrenatal Yoga Adho Mukha Svanasana almost 19 weeks pregnantPrenatal Yoga Full Plank in early second trimesterPrenatal variation of plank position with knees on the floor almost 19 weeks pregnantprenatal yoga modified chattarunga pose with knees on the floor almost 19 weeks pregnantprenatal yoga ptional modification for cobra pose in sun salutation at almost 19 weeks pregnantPrenatal Yoga Adho Mukha Svanasana almost 19 weeks pregnantprenatal yoga straight legged forward bend almost 19 weeks pregnantprenatal yoga standing pose with arms overhead

Uttanasana/Ardha Uttanasana

prenatal yoga straight legged forward bend almost 19 weeks pregnant

Downward Facing Dog

Prenatal Yoga Adho Mukha Svanasana almost 19 weeks pregnant

Balasana

All fours

Down dog

Prenatal Yoga Adho Mukha Svanasana almost 19 weeks pregnant

Plank

Prenatal Yoga Full Plank in early second trimesterPrenatal variation of plank position with knees on the floor almost 19 weeks pregnant

Teeny Baby Push-ups

prenatal yoga modified chattarunga pose with knees on the floor almost 19 weeks pregnant

Cobra and variations

Prenatal Yoga Modification for Cobra pose at almost 19 weeks pregnantprenatal yoga ptional modification for cobra pose in sun salutation at almost 19 weeks pregnant

DownDog

Prenatal Yoga Adho Mukha Svanasana almost 19 weeks pregnant

Walk hands back to Uttanasana

Uttanasana/ Ardha Uttanasana/Uttanasana/Tadasana

Half Sun

Prenatal Sun Salute with baby chattarunga push ups

prenatal yoga standing pose with arms overheadprenatal yoga straight legged forward bend almost 19 weeks pregnantprenatal yoga straight legged forward bend almost 19 weeks pregnantPrenatal Yoga Adho Mukha Svanasana almost 19 weeks pregnantPrenatal Yoga Full Plank in early second trimesterPrenatal variation of plank position with knees on the floor almost 19 weeks pregnantprenatal yoga modified chattarunga pose with knees on the floor almost 19 weeks pregnantprenatal yoga ptional modification for cobra pose in sun salutation at almost 19 weeks pregnantPrenatal Yoga Adho Mukha Svanasana almost 19 weeks pregnantprenatal yoga straight legged forward bend almost 19 weeks pregnantprenatal yoga standing pose with arms overhead

Tadasana arms interlaced above the head stretching to the sides

prenatal yoga standing side stretch almost 19 weeks pregnantprenatal yoga standing yoga side stretch almost 19 weeks pregnant

Sit down

Sukhasana plus kegels

Prenatal yoga easy seated posture almost 19 weeks pregnant

Marichyasana Open Twist

Prenatal yoga open seated twist in early second trimester

Badhakonasana

Wide supine twist

Savasana (Supported in Whatever way feels the best)

Restorative relaxation yoga pose in early second trimesterprenatal yoga relaxation pose on the side early second trimester

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{ 3 comments… read them below or add one }

Rose May 12, 2011 at 6:22 pm

I never under stood the yoga work out. I thought it was just relaxing. But after trying it once and dressed and relaxed and going through it. Wow.. it is so refreshing and relaxing.
I am glad there are pictures and images to walk me throught..
Thanks for sharing.. I can pick up an outfit from our active wear collection.. :)
Thanks for the tips.
Rose

Reply

Lisa April 5, 2013 at 11:38 pm

Thank you for this session. Any chance you’ll add another prenatal class to your podcast? I love your sessions, Elsie. Thank you.

Reply

Sara April 21, 2013 at 8:57 am

Kegel work outs will do miracles for anyone who is consistent using them,
I actually do mine on a regular basis.
Sara recently posted..Sara

Reply

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