Moving Into Motherhood: Third Trimester

Prenatal with Ali Owens

Level 1-2 - 20 min

Embody the role of mother and begin to nurture not only yourself but the human being that is growing so rapidly inside of you in the last program of our Moving Into Motherhood series. This program is specifically designed for expecting mothers on their way to birth. With a focus on stabilizing poses, breathing techniques and meditation, your practice will help you move through your last stage of pregnancy and into labor. Embrace the concepts of impermanence, remain present in your body, with your breath, and with your baby, and trust that you know what to do as you connect to the life growing inside of you.

6

Classes

3

Weeks

I’m ready to go

Props:

2 blocks,
bolster

Embody the role of mother and begin to nurture not only yourself but the human being that is growing so rapidly inside of you in the last program of our Moving Into Motherhood series. This program is specifically designed for expecting mothers on their way to birth. With a focus on stabilizing poses, breathing techniques and meditation, your practice will help you move through your last stage of pregnancy and into labor. Embrace the concepts of impermanence, remain present in your body, with your breath, and with your baby, and trust that you know what to do as you connect to the life growing inside of you.

Props:

2 blocks,
bolster

Week 1

Level 1-2 20 min

Prenatal with Ali Owens

Reinvent the way you flow in and out of postures to accommodate your growing baby. This program is designed to nourish mamas-to-be with gentle flows and restorative postures. In this class, warm up with seated side stretches and cat/cows, moving into dynamic standing and balance poses, concluding with a props-supported savasana. Nurture your body, creating an optimal thriving home for your baby. Props Needed: Two blocks, a blanket and a bolster.

Level 1-2 20 min

Support

Prenatal with Ali Owens

Support - These last few weeks of pregnancy can be both exciting and anxious times. Cultivate the strength and support your body desires with this sequence that introduces wall space into your practice. Using the wall and blocks for stability, move into familiar postures like trikonasana, warrior II and half moon pose in a new way. Relax in janu sirsasana and a soothing savasana for as long as you need. Props Needed: Wall space, a block, a blanket and a bolster.

Week 2

Level 1-2 20 min

Embrace

Prenatal with Ali Owens

As your body prepares to give birth in the weeks to come, you may experience significant physical and emotional changes. Embrace your unique experience with a sweet sequence that focuses on supporting you. This class introduces the chair, and how to use it in your practice. Relax into hip openers and standing postures supported by the chair, learning specific alignment cues for new and familiar poses. Props Needed: Two blocks, a chair, a blanket and a bolster.

Level 1-2 20 min

Prenatal with Ali Owens

Create a nice, nurturing home for your baby to grow with this soothing practice that relaxes and restores your being. This sequence gears on the restorative side with some dynamic movement that stretches out your legs and opens your shoulders and front body using a strap (a towel or belt will do). Includes a centering breath practice to begin. Props Needed: Two blocks, a strap, a blanket and a bolster.

Week 3

Level 1-2 20 min

Capable

Prenatal with Ali Owens

Boost your body's capacity to endure with this flow that helps strengthen and lengthen your muscles. Dynamic arm movements get your energy flowing, while an active sunbird exercise engages your glutes and hamstrings. Give your lower body a good stretch with malasana squat variations, wide-legged forward folding and supported lunges. Wind down with side bends and a restoring savasana. Props Needed: Two blocks, a blanket and a bolster.

Level 1-2 20 min

Prenatal with Ali Owens

Restore your nervous system and provide yourself with a meditative, restorative sequence to help ease you into labor and delivery. Often times, the most challenging obstacle to overcome is the mind, and this practice will provide you the space necessary to tap into your inner strength, intuition and surrender to the process. Return to this sequence anytime you need to soothe your mind and calm your body. Props Needed: Two blocks, a blanket and a bolster.

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