Prenatal Collection: 3rd Trimester

Use this 20-minute tutorial for recommendations on how to adapt your yoga practice during pregnancy. Topics include, how to secure balance, finding extra support, and what to avoid. Demonstrated poses include: Standing Forward Bend, Chair, seated twists, Bird Dog, and Locust. Understand the importance of listening to your body in order to guide you in making gentle adjustments. Disclaimer: This class is under the assumption that you have a low-risk pregnancy and your doctor or midwife has given you the green light for yoga. Props Suggested: 2-3 blankets, 2 bolsters, and 1 block.

This is a gentle class that supports women in their 3rd trimester of pregnancy. Using a chair as support we stretch out the spine and legs. Included is squat (malasana) and kegel exercises (pelvic floor toning). Finishing with frog and pigeon (eka pada rajakapotasana) with arm variations to open the chest and shoulders. Side savasana to finish. Props Needed: A strap, a chair or wall space and 1-3 blankets. Props Suggested: Two blocks.

Find spaciousness and relief throughout your lower body and back during your pregnancy. This slow, stretchy flow offers plenty of modifications, so stay true to whatever feels good for you. We'll begin in cat/cow, then move through a variety of hip circles, supported lunges, and hamstring stretches before ending with a nice supported savasana on your side. Props Needed: A blanket. Props Suggested: One or two blocks.

During pregnancy, some of your bodily systems can feel sluggish and out of balance. According to Traditional Chinese Medicine, your triple burner meridian can help you move energy and address the feeling of being stuck. Move sequentially through actions that help support intake, assimilation and elimination with this full-spectrum Yin-based practice. Stir up your energy with a series of poses like butterfly, sleeping swan and saddle, using props as delicious support. Props Needed: Two blocks, a blanket and a bolster.

During pregnancy, your hands, wrists and forearms can feel tired and sore. This short, yet effective sequence focuses on poses that stretch and open those areas while delivering an overall practice that doesn't require weight bearing on your hands. Move through a series of hip openers, as well as dolphin and gate pose. All postures are done low to the ground, without a single downward-facing dog! Props Suggested: A blanket.

Prepare for your journey into childbirth and becoming a mother. Using nadi shodhana (alternate nostril breathing), begin to tap into the more primal and grounding aspects needed to bring new life into this world. In just a few minutes, create a deeper sense of connection to self and an internal feeling of peace and calm. Return to this practice anytime you want to connect with your growing baby. Props Needed: A block.

Your pelvic floor can be an elusive place to find in your practice. You know it's important to care for it during pregnancy and as a preparation for birth, but what does that even mean? Short and sweet, this class introduces you to easily accessible poses designed to help bring awareness to your root. Come to a comfortable seat and move through a series of seated poses as well as squats to help create greater body sensibility. Props Needed: A blanket.

It only takes a few moments to start feeling a shift in energy, once you stop to pay attention. Take a seat, breathe deep and enjoy a few delicious poses to soothe neck and shoulder tightness. Perfect for a quick break in your office chair to release any stagnation or muscular build up from working on your computer. Walk away ready to continue the rest of your day with more space and ease. Props Needed: A block and a blanket.

Your body changes daily during pregnancy. One day you feel abundant and beautiful, the next bloated and unbalanced. Whatever kind of day you're having, just get on your mat and let the magic happen! This class is all about LOVE, with a focus on heart opening and positive affirmation. Begin with pigeon pose before flowing into goddess, with a forward fold to complete. Love yourself, love your miraculous body, and love the life you're creating.

Sleep becomes a bit illusive during pregnancy. Between the sore hips, bathroom trips and racing mind, a good night's sleep can be hard to find. From hip openers, standing poses and full body stretches to meditation, a restorative pose and savasana. A practice that has everything you need to help you catch some zzzs! Props Needed: A bolster, a block and a blanket.

With this soothing flow, you will bring a sense of ease to your spine with a variety of poses to bring release and length. You'll start the class with some restorative postures, then build to a standing pose sequence that takes you back down to the earth for some finishing stretches. Props Needed: A bolster, a blanket and a block.

A prenatal class that is designed to reconnect you with your inner goddess! Using your props for support, focus on a strong standing series and sweet seated sequence all to open your hips and prepare your body, mind and heart for labor and delivery. This is a mildly challenging class and designed for the mama who has a well established practice. Leave feeling more grounded and prepared for what is to come.

Whether you are still carrying baby on the inside or you have met your little love in person, your shoulders and chest might feel tired, tight and overworked. Get some relief! A quick fix that you can use regularly to keep your heart open and your shoulders free.

Relax and let any tension unravel with this slow-moving Yin sequence designed for women who are pregnant. Ease into seated stretches, shoulder and wrist openers, and hip circles, then settle into a sweet, restful savasana. The wall and other props will create support and structure for your body and its unique needs. Props Needed: A block, a strap, a bolster, a blanket, and wall space.

A class for mommas-to-be who are in their final trimester. This sequence offers a range of modifications from gentle to more challenging. Work on mind-body strengthening poses for stamina to prepare for the body and mind for welcoming your baby. Props required: 1 bolster, 1 blankets, 2 blocks, a wall, chair, or small towel.

A prenatal Pilates-fusion flow to help build stamina in your third trimester, and prepare your body for labor by learning how to use the breath to help push you through a movement. This sequence combines yoga flow with barre-inspired exercises like plies and marching with added resistance. Finish with Pilates-style Hundreds, and glute and inner thigh work with a ball. Props Suggested: 2-3 lb. hand weights, a resistance band, and Pilates ball. *Note: this routine is for previously active moms, not for first-timers.

This Vinyasa class is for yogis with an established practice who are in the 2nd-3rd trimester of pregnancy. Tap into your innate strength through this flow that includes dynamic Lunges, Warrior II, Figure Four Chair, and Half Moon. Finish with relaxing hip-opening stretches and Savasana. Props Required: 1 strap, 2 blocks, 2 blankets, and 1 bolster.

In this lecture, Ivorie shares her birthing story and how her practice supported her through this transformative experience by reframing her mind with the teachings of non-attachment (Vairagya) and acceptance (Santosha). Learn how to use your yoga practice to surrender to the unpredictable aspect of giving birth.

An energizing yet relaxing, third-trimester prenatal fusion class that guides you through full-body movement to tone and feel good in your body. This Pilates/yoga/Barre sequence moves through Crab Walks, Squats, and Arabesque with your chair then a Sun Salutation Triangle series. Finish with Arm Dancing and a stretch. Props Suggested: yoga blocks. Props Required: a chair.

A stretchy, strength-building Kundalini practice with modification offered throughout so it can be done at any point in pregnancy. Glow from the inside out as you move through modified Sun Salutations that peak in Crescent Moon and Goddess poses with dynamic arm movement. End your practice chanting Long Sat Nam. Props Suggested: a cushion or blanket to sit on.

This strengthening prenatal yoga class follows steady, supported movement to make space for your baby and prepare for labor. Ease into your practice with side bends and neck stretches, then practice Sun Salutations with Warrior II, Triangle, and squats before finishing in seated meditation. This class was previously aired on February 1, 2022. Props Required: 2 blocks, 1 blanket, 1 bolster, and wall space. Please Note: Prenatal yoga is for those who have a low-risk pregnancy and have gotten the green light from a doctor or midwife to practice.

This prenatal Vinyasa class offers movement, meditation, and breathwork to support you in pregnancy and is suitable for those in second or third trimesters. With modifications offered throughout, begin with a seated upper-body sequence, then flow through a Plank series, Sun Salutations, Chair Pose, core work, and Bow Pose. Finish in Supta Baddha Konasana feeling the benefits of your practice. Please note: Prenatal yoga is for those who have a low-risk pregnancy and have gotten the green light from a doctor or midwife to practice. This class was previously aired on February 8, 2022. Props Suggested: a strap (or towel) and 2 blocks. Props Suggested: a blanket and bolster.

This prenatal practice focuses on strengthening your pelvic floor in preparation for birth and postpartum. Enjoy feel-good movement and restorative postures that help you wind down and ease tension. Flow through Sun Salutations and Squats, then release into supported Supta Virasana and Supta Baddha Konasana. Please note: Prenatal yoga is for those who have a low-risk pregnancy and have gotten the green light from a doctor or midwife to practice. This class was previously aired on February 22, 2022. Props Required: 2 blocks, a blanket, strap, and bolster.

Build a solid foundation to support your baby by maximizing full-body strength. Turn up the heat with Push Up variations, Side Plank, Sun Salutations, Side Angle Pose, Goddess Squats, and Bow Pose, then finish in a restorative Supta Baddha Konasana. Please note: Prenatal yoga is for those who have a low-risk pregnancy and have gotten the green light from a doctor or midwife to practice. This class was previously aired on February 15, 2022. Props Required: 2 blocks, 1-2 blankets, and 1 bolster. Props Suggested: 1 strap.