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Yoga with Andrea – 10 Minute Energising Pregnancy Yoga Class

Join Andrea and Kerri for an energising sequence for when you are short on time and low on energy.

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Energising Breath

  • Sit in easy seated pose or high kneeling
  • Spine in neutral, back straight
  • Rest hands either side of your chest
  • Breathe in, allow your chest to expand, moving up and out
  • Breathe out, allow your ribs to move closer together and your chest to deflate
  • Repeat for a few rounds

Elbow Circles

  • Bend your elbows and rest your fingertips on your shoulders.
  • Breathe in, float your elbows up in forwards and upwards
  • Trace an imaginary circle with your elbow as you breathe out
  • Bring your elbow out to the sides and back to start
  • Continue with a nice even breath

Cat Stretch

  • Position yourself on all fours with hands underneath your shoulder and knees under hips
  • Spine in neutral.
  • Breathe in, as you breathe out round through your spine, tucking your head and bottom in
  • Visualise building blocks of your spine opening up, making space for baby
  • Press gently through your feet to create more energy
  • Repeat this sequence a few times

Figure 8

  • Position yourself on all fours with knees under hips, shoulder width apart, and hands under shoulders
  • Spine in neutral.
  • Trace an imaginary figure of 8 with your bottom
  • Focus on the breath and increase the size of the 8 as you feel comfortable
  • Move at your own pace
  • Repeat and then change to the opposite direction

Arm Circles

  • From high kneel, step right foot forwards, comfortable distance apart
  • Inhale both arms up to ceiling, breath out and open arms to the left at shoulder level
  • Trace a circle with your left arm
  • Take your gaze towards your middle finger if this feels comfortable
  • Complete 3-5 rounds
  • Bring both hands to meet in front of your body
  • Now step opposite foot forwards and repeat on the opposite side

Round up to stand

  • From all fours shit your bottom and weight back to your feet and then back to 4 point kneel a few times
  • Slowly unfold to standing
  • Visualise the bones of your spine as building blocks coming to rest on top of each other

Modified Squat

  • Position your feet either hip width or slightly wider than hip width apart as feels comfortable for you
  • Take your hands to heart center
  • Inhale and as you exhale lower your bottom back as if you were coming to sit on a chair
  • Keep you knees in line and behind your toes
  • Progress to lift hands up to ceiling as you come up to stand
  • Repeat 10 times

Swaying Palm

  • Position your feet hip width apart
  • Interlace your fingers, push them down towards the mat
  • Inhale, arms up towards the ceiling, exhale reach arms up
  • Inhale, this time as you exhale float arms over to right lengthening through your spine
  • Inhale to centre, exhale and then extend to the opposite side
  • Back to center and float the arms back down
  • Repeat the sequence 3 times or as you feel comfortable

Breaths to End

  • Gently inhale and as your exhale float your hands out to the side, above your head and back to heart center
  • Inhale and repeat the sequence x3

Why Not Try

Yoga with Andrea – 15 Minute Postnatal Yoga Class

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Yoga with Andrea – 20 Minute Pregnancy Yoga Class

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Yoga with Andrea – 10 Minute Relaxing Pregnancy Yoga Class

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