Steps to a Healthy Pregnancy

‌
‌
‌
‌
‌
‌

‌

1st Trimester: Breathe & Relax

5:18

Abdominal Breathing 2

6:34

Complete Yoga Breathing

2:21

Lying Waterfall Variation

9:25

Yoga Sound Relaxation: Breathing

3:29

Biking Pose

2:49

Butterfly Hip Stretch

2:16

Inclined Bridge

14:02

Breathe, Stretch & Relax

45:00

Sail Through the 1st Trimester

Practicing yoga asanas during pregnancy has many benefits, including more energy, more positive moods, improved posture, and better sleep. However, during the first trimester, morning sickness is common, and you may not feel like exercising. The combination of gentle yoga breathing, stretching, relaxation, and meditation are ideal for this early stage of pregnancy and will help you feel calm and ease nausea. Let’s get started.

Caution

Before you begin, please read part 4 of our Safety Guidelines for important information on practicing asanas during pregnancy.

Practice tips

The breathing techniques help you relax and ease nausea. They can be practiced throughout pregnancy to help improve circulation and flush toxins from the body. They are also calming, helping you fall asleep with ease. Practice regularly so you can do them during labor to help with contractions.
The resting poses, Lying Waterfall, and Yoga Sound Relaxation, are both followed by Yoga Sound Meditation®, allowing you to let go of your worries and relax completely. Do Lying Waterfall when you need a quick relaxation break and do Yoga Sound Relaxation when you have more time for deep rest.
Practice the Breathe, Stretch & Relax session anytime to let go of tension.
If you feel up to doing more than breathing and stretching, the Sail Through the 1st Trimester session is ideal.
During pregnancy, the hormone relaxin helps your body prepare for labor and delivery by loosening the ligaments and muscles of the pelvis. It’s very important to avoid overstretching. Only go to about 70% of your ability.

Self-massage with lavender oil

Throughout your pregnancy, gently massage your belly, back of your neck, shoulders, and wrists with a few drops of our Lavender + Jojoba Oil Blend.

2nd Trimester: Stretch & Strengthen

2:44

Diving Pose

2:49

Mountain Biceps Curls

4:07

All Fours Side Leg Raise

3:49

Equestrian Hip Stretch

3:06

Squatting Pose

3:02

Butterfly Hip Stretch

3:29

Wide Angle Forward Bend

2:42

Imaginary Chair

4:14

Warrior Stretch & Warrior 2

Once morning sickness has passed, usually by the second trimester, you may feel ready to do more asanas. These poses will help open your hips, strengthen your legs and back, and prepare your body for the extra weight you’ll be carrying as your baby grows. They can also help reduce backache and constipation, both common during pregnancy.

Practice tips

Take it slow. If you’re new to yoga asanas, just practice one or two techniques per day. Observe how you feel and gradually add more when it feels right.
Alternate days. You can do Trimester 2: Mobility & Strength one day, and the individual asanas the next day (as many as comfortable).
Prevent back pain. When doing the standing poses, or when standing in general, try slightly and gently tucking your buttocks to prevent the lower back from overarching.
Yoga breathing is important. Continue to practice Abdominal Breathing and Complete Yoga Breathing from the first step.

Yoga props

Wai Lana Yoga Band Set. You'll need a band for Mountain Biceps Curls.
Yoga block, wall, and cushions for poses in Trimester 2: Mobility & Strength.

3rd Trimester: Prepare for Labor

2:52

Blowing Abdominal Breath

2:17

Energizing Breath

3:15

Neck Exercises

4:14

Warrior Stretch & Warrior 2

3:18

Flapping Fish

3:44

Tiger Variation

In preparation for labor, continue to gently stretch, strengthen, and breathe with awareness. These techniques have been specifically selected for this later stage of pregnancy.

Practice tips

Blowing Abdominal Breath can be very useful during labor.
You can alternate practicing the longer session one day and the individual asanas the next (as many as comfortable).
Flapping Fish is a comfortable resting pose for the later stage of pregnancy.

Yoga props

You'll need access to a wall and two cushions for some of the poses in Trimester 3: Prepare for Birth.

‌
‌
‌
‌
‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

‌

‌
‌

Steps to a Healthy Pregnancy

‌

1st Trimester: Breathe & Relax

2nd Trimester: Stretch & Strengthen

3rd Trimester: Prepare for Labor

‌

Steps to a Healthy Pregnancy