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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.

Prefer to Follow Written Instructions?

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 Sharon – 40 Minute Yoga for Birth Preparation Class

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Yoga with Andrea – 20 Minute Pregnancy Yoga Class

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