Moving Into Motherhood: First Trimester

Prenatal with Ali Owens

Level 1-2 - 20 min

Navigate the emotional and energetic shifts that take place throughout the beginning of your pregnancy. You’ll learn ways to transition with ease and grace, as you connect with your center, listen to your body's internal cues, and manage any arising stress. Establish a foundation of poses and modifications that will help you feel confident, resilient, and able to take on your first trimester. Use props as needed if you are new to practicing yoga, or if you need to support your belly as it grows.

6

Classes

3

Weeks

I’m ready to go

Props:

2 blocks,
bolster

Navigate the emotional and energetic shifts that take place throughout the beginning of your pregnancy. You’ll learn ways to transition with ease and grace, as you connect with your center, listen to your body's internal cues, and manage any arising stress. Establish a foundation of poses and modifications that will help you feel confident, resilient, and able to take on your first trimester. Use props as needed if you are new to practicing yoga, or if you need to support your belly as it grows.

Props:

2 blocks,
bolster

Week 1

Level 1-2 20 mins

Root

Prenatal with Ali Owens

During this time, you have just found out you are pregnant and may be feeling a swirl of emotions - from excited to overwhelmed. This program is designed to help you manage the changes taking place as you embark upon this beautiful journey. The first class establishes a strong foundation, teaching you fundamental actions of poses you will see throughout the series. Let's begin. Props Needed: Two blocks, a blanket and a bolster.

Level 1-2 20 mins

Connect

Prenatal with Ali Owens

Connect to your breath in this sequence that emphasizes the importance of vinyasa, which means, to place in a special way. Linking your breath with movement, begin to move dynamically through surya namaskars and warrior poses, helping to bridge the gap between your mind and your body. Props Needed: Two blocks, a blanket and a bolster

Week 2

Level 1-2 20 mins

Space

Prenatal with Ali Owens

Open up your heart to the unknown as you embrace the role of mother. Create space in the mind and body with this practice that opens up your side body and helps to release tension in your lower back. Let go of what no longer serves you, making room for what is to come with a sequence of some light flow, pelvic floor strengthening and releasing, and leg and hip openers. Bow to your heart wisdom and intuition, honoring the miracle growing inside of you. Return to rest and finding balance. Props Needed: Two blocks, a bolster and a blanket

Level 1-2 20 mins

Prenatal with Ali Owens

Build strength in your body, especially in your legs, to help create ease in carrying your baby throughout pregnancy. We will also introduce some new poses that are great for moving into trimester two and three. Feel empowered to take on challenges that arise throughout your pregnancy with confidence and clarity. Props Needed: A strap, a block, a bolster and a blanket

Week 3

Level 1-2 20 mins

Embody

Prenatal with Ali Owens

Introduce the concept of prana and moving energy through your nadis, feeling into each pose with life force and honoring your body when you need to take breaks. Move through fluid and quicker movements to help you tap into the inner feminine. Props Needed: A strap, a block, a bolster and a blanket

Level 1-2 20 mins

Restore

Prenatal with Ali Owens

Restore energy in your body through more meditative, seated postures. There may be times during your first trimester when you do not feel like getting out of bed. This practice will keep you close to the ground so you can still connect to your breath and create space in your body, preparing you for some much needed rest. Props Needed: Two blocks, a blanket and a bolster.

Practice wherever you want,
whenever you need.

With over 4,000 classes on demand, you can experience the benefits of your practice at home or on the go, on any device. You can even download your favorite classes so they’re always available to you.

Start your free trial