Join Dina Abbondante for a discussion about adjusting yoga asana practices for the varying stages of pregnancy. Designed to give pointers to new teachers on how to adjust a practice to support a pregnant person (what poses are contraindications, what poses need to be adjusted for what trimester) ...

The 7 sections of practice from the DVD Prenatal Yoga with Bec Conant. This practice incorporates all the different aspects of this course, as well as providing a longer practice for those interested.

Suggested Props: Yoga mat, Blanket, 2 Blocks, Bolster or large pillow

A short prenatal flow designed to help release the body and calm the mind in preparation for deep rest. Gentle slow flow sequences culminating in several restorative postures with calming breath practices.

Suggested props: Yoga mat, 2 yoga blocks, 3 blankets (or more), 1-2 bolsters

A series of shoulder openers to relieve tension in the upper and mid back during pregnancy. This tension often results from the increased weight on the front of the body.

Suggested props: Yoga mat, Blanket/Cushion

A gentle seated hip opening series designed to relieve tension through the piriformis and gluteal muscles during pregnancy. Focus is given to both stretching and strengthening to promote overall stability as well as range of motion.

Suggested props: Yoga mat, Blanket, Block

A short flow involving lunges and side bends to relieve tension in the lower back during pregnancy.

Suggested props: Yoga mat, Blanket, Bolster

A sequence involving lunges and forward hip stretches to free to psoas and Quad muscles. Freeing these muscles can reduce lower back compression and also create more space for baby within the uterus during pregnancy.

Suggested props: Yoga mat, 2 blocks, 1-2 Bolsters or pillows, Wall or chair for...

Simple, safe abdominal exercises that can be done to strengthen the transverse abdominal muscles, and help promote core stability even during pregnancy. Supine exercises appropriate through mid third trimester assuming lying on the back is possible for 2-3 minutes without discomfort.

Suggested p...

An active standing pose sequence focused on building strength and confidence throughout pregnancy. Develop personalized mantras to help work with strong sensations and feel the power inherent within the pregnant body.

Suggested props: Yoga mat, Blocks, Blanket

Bec walks through how to best place props for restorative postures during pregnancy to provide optimal support as well as allowing the body to more fully release.

Suggested props: Yoga mat, 3 blankets, 2 blocks, 1-2 bolsters or large pillows

Bec explains how properly aligning our body during everyday resting positions can benefit our baby's position during pregnancy and in preparation for labor and birth. Postures covered include, standing, sitting, and lying down as well as resting prone even into late pregnancy

Suggested props: Yo...

Bec illustrates the challenges and solutions for maintaining good upper body posture while pregnant. Techniques for avoiding the common yoga mistakes in creating an open chest without adding to upper body tension.

No props needed

A series of yin style exercises using a rolled blanket bolster to relieve chronic tension in the neck, shoulders and upper back. Supine postures appropriate for late pregnancy provided there is no discomfort from lying down for 2-3 minutes.

Suggested props: Yoga mat, Blanket, Yoga block

An upper back and chest stretch designed to create a passive backbend that works with rather than against gravity to reduce stomach compression and heartburn during pregnancy.

Suggested props: Wall, Blanket for kneeling

Bec demonstrates and leads a series of prone core exercises for pregnancy designed to strengthen the muscles of the posterior core and lower back.

Suggested props: Yoga may, Blanket

Bec describes the structure of the pelvic floor, then leads simple breathing exercises to help gain awareness and good function within these foundational birthing muscles. Exercises gradually progress to how to do a proper "Kegel" (Pelvic floor toning)

Suggested props: Block or cushion for sitting

Exercises to promote strength and stability within the pelvic bowl. Exercises work with both internal and external rotation movements to bring balance to the joints within the pelvic structure.

Suggested props: Chair, Yoga strap, Yoga block

Bec describes what is meant by Diastasis Recti and discusses how to minimize it during pregnancy. Simple body mechanics exercises for getting up and down safely in late pregnancy.

Suggested props: Yoga mat

Bec explains the difference between stretching and releasing the body and why each is useful for body balancing throughout pregnancy, as well as for preparation for birth and afterwards.

No props needed

An in depth exploration into how to practice Malsana to tone and balance the pelvic floor for labor and afterwards. Bec discusses the impact of forward vs backward tilts in the pelvic bowl, as well as foot and knee placement.

Suggested props: Yoga mat, Block, Blanket

Bec demonstrates how the bones of the pelvis work together and why during pregnancy it is so important to promote stability along with suppleness to have a balanced pelvic structure going into the labor process.

No props needed

Bec demonstrates and describes how to modify standing postures during pregnancy. Specific focus is given to promoting pelvic stability and minimizing strain on the pubic and sacroiliac joints in order to protect the pelvic bowl.

Suggested props: Yoga mat