Yoga with Andrea - 10 Minute Relaxing Pregnancy Yoga Class

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Yoga with Andrea – 10 Minute Relaxing Pregnancy Yoga Class

Join Andrea and Kerri for a relaxing sequence, ideal for any time in the day when you need to switch off or to do before you go to bed.

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Abdominal Breath

Sit in easy seated pose or high kneeling
Spine in neutral, keep your back straight.
Hands over lower tummy or bump
Take your gaze ahead of you or close your eye
Breathe in, let your tummy relax into your hands
Breathe out, imagine you are drawing baby in towards your spine belly button to spine
Repeat for 5 breath cycles

Pelvic Tilts

Bring your feet forwards, rest them hip width apart
Rest your hands on your shins
Inhale, as you exhale round through the spine
Bring your gaze towards your tummy, then come back to center
Repeat for a few rounds

Modified Cobblers Pose

Position yourself comfortably, use a pillow under your knees if you prefer
Bring your feet as far toward your pelvis as your feel comfortable
Breathe in, then lean forwards as your bump allow
Chin to chest and take a few breaths, allowing your legs to sink further towards the mat with each breath as you feel comfortable
Continue for up to 5 breaths

Cat Pose

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

Wrist Release

Sit backwards on to feet
Join the backs of the hands
Gently shake out through the wrists

Thread the Needle

Position yourself on all fours with knees under hips, shoulder width apart, and hands under shoulders
Right hand, inhale, as you exhale, thread it through opposite knee and arm
Come down as far as you feel comfortable and take your gaze towards your right hand. Extend through opposite arm if you feel comfortable
Breath in and out and send the breath to any areas which might feel stiff
Repeat on the opposite side

Childs Pose

Use cushions to prop you up if you need
Take your knees a comfortable distance apart, feet together
Take your weight towards your feet and your arms forwards as far as you feel comfortable
Shoulders relaxed, send the breath to any areas of tension

Golden Thread Breath

Keep your jaw relaxed, gently part your lips exhale, allow the air to flow through your lips
Inhale, breath through your nose
Exhale, allow the air to flow through your lips
Breath in, this time try and lengthen the breath
Visualise a think golden thread passing through your lips and spinning forwards and up into the air
Take a more breaths, still visualising your golden thread and focusing on the lengthening of the out breath

Why Not Try

Yoga with Andrea – 30 Minute Pregnancy Yoga Class

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Yoga with Andrea – 20 Minute Pregnancy Yoga Class

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