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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.

Prefer to Follow Written Instructions?

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 Sharon – 40 Minute Yoga for Birth Preparation Class

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Yoga with Andrea – 30 Minute Postnatal Yoga Class

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Yoga with Andrea – 15 Minute Postnatal Yoga Class

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