Скачать или смотреть 10 Minute Yoga Class - Prenatal Modifications

In this video, Leanne and I go through some modifications of common sequences and poses you'll see in a regular yoga class and how to adapt them for pregnancy. Props are your friends, use whatever is available to you! We focus on blocks in this practice, but bolsters and blankets are amazing if you have access to them.

Watch the Intro to Prenatal Yoga video before this -    • Intro to Prenatal Yoga: Disclaimer and Wha...  

Sun Salutes - go to table top and cow/cat instead of chaturanga and updog; hands on blocks in downdog so you have more space to step your feet forward

Chair Twist - do an open arm twist with spine upright long, wider feet, and a block between thighs

Crescent Twist - stay in crescent with no twist, do open arm twist with spine upright and long (like chair), or do an open body twist which ends up being like a side angle

Prone Poses on belly - go to hands and knees and reach opposite arm and leg off the ground, or find a supported / modified side plank (can reach for back leg)

Forward folds (seated or standing) - bring feet wider, use blocks to bring the ground closer to you

Savasana - we didn't cover this, but at some point lying on your back may not feel great. Use blocks to elevate your head and chest, or turn to and lie on one side (left is often recommended for maximum uterine blood flow)

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