Prenatal: Chapter 7.3 • Shoulder Bolster Work • Bec Conant • 20 min
Prenatal Yoga Classes
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17m
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
Up Next in Prenatal Yoga Classes
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Prenatal: Chapter 7.4 • Anti-Heartbur...
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
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Prenatal: Chapter 6.4 • Back Core • B...
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
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Prenatal: Chapter 6.3 • Pelvic Floor ...
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
