Prenatal Power Yoga: 1st Trimester

Katie Baki teacher avatar
Level 2 - 10-30 min
Looking to stay active in your first trimester? This Prenatal program offers four quick and effective yoga practices, plus a tutorial on the pelvic floor. With just the right amount of challenge to keep you safe, blend strength-building, stretching, and cardio elements to evolve your fitness with your evolving body. Bonus: Katie offers encouragement and modifications as she journeys through pregnancy with you. You can revisit classes on high-energy days for a vigorous workout; we recommend repeating them weekly throughout your first trimester to create a familiar, trustworthy prenatal practice.
5
Classes
12
Weeks
Looking to stay active in your first trimester? This Prenatal program offers four quick and effective yoga practices, plus a tutorial on the pelvic floor. With just the right amount of challenge to keep you safe, blend strength-building, stretching, and cardio elements to evolve your fitness with your evolving body. Bonus: Katie offers encouragement and modifications as she journeys through pregnancy with you. You can revisit classes on high-energy days for a vigorous workout; we recommend repeating them weekly throughout your first trimester to create a familiar, trustworthy prenatal practice.
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Week 1

Yoga

Level 1 10 mins

This tutorial discusses the pelvic floor, which plays a crucial role during pregnancy, childbirth, and postpartum recovery. Explore the practice of 360 Breathing for support and how to strengthen the pelvic floor. 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 is specifically designed for the first trimester of pregnancy.

Yoga

Level 2 20 mins

Work your arms, shoulders, chest, and back in this upper-body-focused Prenatal Power Yoga practice. Strengthen and stretch through an energizing flow with Table Top variations, Chaturanga, Melting Heart Pose, High Lunge with Rows, Warrior II with Arm Circles, Extended Side Angle, and Side Forearm Plank. Katie encourages you to listen to your body, be conscious of your breath, and take breaks when needed. 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 is specifically designed for the first trimester of pregnancy.

Yoga

Level 2 20 mins

Target your legs and glutes in this Prenatal Power Yoga practice that strengthens and stretches your lower body. You’ll move dynamically to warm your muscles and build heat in holds. Flow through an energizing sequence with Half Splits, Power Lunge, Warrior III, Shiva Squat, Split Squat, Chair, Wide Squat, and Dancer Pose. Katie encourages you to listen to your body, be conscious of your breath, and take breaks when needed. 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 is specifically designed for the first trimester of pregnancy.

Yoga

Level 2 30 mins

Enjoy a full-body stretch in this relaxing Prenatal Power Yoga practice. It’s especially beneficial if you’re experiencing round ligament pain or SI Joint pain, which can be common in pregnancy. You'll flow steadily through Threaded Table Top, Anjaneyasana, Gate Pose, Half Splits, Lizard, Malasana (Squat), Butterfly Pose, and Janu Sirsasana. Katie encourages you to listen to your body and give yourself permission to back off when needed. 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 is specifically designed for the first trimester of pregnancy.

Yoga

Level 2 30 mins

This Prenatal Power Yoga practice works and strengthens your entire body while exploring essential prenatal modifications for Sun Salutations and common poses. Enjoy an energizing flow with Chair Pose, Revolved Lunge, Extended Side Angle, Goddess Pose, Eagle Pose, Padangusthasana (Big Toe Pose), Side Plank, and Dolphin Pose. Katie encourages you to listen to your body, be conscious of your breath, and take breaks when needed. 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 is specifically designed for the first trimester of pregnancy.

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