Prenatal Yoga Flow {my 8 favorite prenatal yoga exercises}

These 8 prenatal yoga poses will help you strengthen and tone during all three trimesters, while also stretching the tight muscles associated pregnancy.

prenatal yoga flow workout | www.nourishmovelove.com

Hello week 18 of pregnancy and growing baby bump! Only two more weeks till we get to see baby at our 20 week ultra-sound…and no, we are not finding out the gender. I know we’re no fun {well mostly I’m no fun as mr. handsome really wants to find out}. But with so few surprises in life this big, I’m hoping not knowing if it’s a boy or girl will help me push a little harder.

I feel fortunate to feel as good as I do, and so far I’ve only had to make a couple minor tweaks to my fitness routine — like widening my squat stance a bit {chair squats are now feet-hip-width distance apart squats}, no more crunches or updog, and overall just slowing down and taking a lot more breaks when I’m breathless.

I have to say with all the ‘opinions’ out there about fitness and pregnancy, I personally feel so much more confident about staying active after completing my prenatal yoga teacher certification through Blooma. It was like prenatal anatomy, active birth education and yoga teacher training all wrapped into one. If you’re interested in fitness and considering becoming pregnant {or are pregnant} I highly recommend Blooma’s Prenatal Yoga Teacher Training. Even if you have no intention of teaching; in fact, I don’t. Yoga is just not my jam from an instructor standpoint.

extended goddess pose

To be completely honest, after my first prenatal yoga class I was like, ‘do I really need to rub my belly and do juicy hip circles?! because it makes me really uncomfortable.’ And although most days of the week I’d rather do strength + plyos or barre cardio; prenatal yoga has been such a great way for me to slow down.

Prenatal yoga has also helped me appreciate my changing body. Because no matter how much I tell myself ‘growing a human is a beautiful miracle,’ an expanding waistline is mentally and emotionally challenging. But it’s a lot easier to jump bra cup sizes and buy bigger leggings when you’re holding Goddess pose with your arms wrapped around your belly sending love notes to babe. 

Since I have a whole new appreciate for yoga, specifically prenatal yoga, I wanted to share my 8 favorite prenatal yoga poses with all you mammas-to-be.

PS – If you’re not pregnant and looking for a more up-beat power yoga sequence check out this yoga sculpt circuit.

These 8 prenatal yoga poses will help you strength and tone during all three trimesters, while also stretching the tight muscles associated with pregnancy.

If you’re having trouble viewing this Prenatal Yoga Flow, try turning off or pausing your ad-blocker. If you prefer, you can also view this video on Youtube here

This prenatal yoga flow is the perfect post-walk-or-jog strength and stretch routine. 

I do have to note that if you are pregnant you should consult your doctor, midwife, or healthcare provider before starting any exercise program. 

the workout: prenatal yoga flow

Grab your yoga mat and yoga block if you have one, you can always substitute a large book or stack of books for the yoga block. Start in a table top position and complete the hip circles and extended goddess on both sides of the body{right and left}. Then flow through the next six exercises on the right side of the body, once complete, repeat the six exercises on the left side of the body.

You can hold each pose as long as you like and move through as many repetitions as feels good, yet challenging. I suggest 12-20 repetitions per exercises on each side of the body and holding the wide squat for 30-60 seconds. You want to feel lots of heat building in your muscles as you increase repetitions.

Repeat the entire flow as many rounds as you’d like, I suggest 12-15 repetitions per exercise x 3 sets.

  1. Table Top Hip Circles
  2. Extended Goddess
  3. Down Dog Leg Lifts
  4. Chair Squats + Chest Opener
  5. Low Lunge
  6. Warrior 2 + Arrow Pulls
  7. Goddess + Lat Pull
  8. Wide Squat Hold

see video above for complete workout and proper exercise form. 

table top hip circles 

table top hip circles

extended goddess

extended goddess

down dog leg lifts

down dog leg lifts

chair squats + chest opener

chair squats + chest opener

low lunge {on yoga block}

low lunge on yoga block

warrior 2 + arrow pulls

warrior 2

goddess + lat pull 

goddess + lat pull

wide squat hold 

wide squat hold

the workout: prenatal yoga flow

Start in a table top position and complete the hip circles and extended goddess on both sides of the body{right and left}. Then flow through the next six exercises on the right side of the body, once complete, repeat the six exercises on the left side of the body.

Repeat the entire flow as many rounds as you’d like, I suggest 12-15 repetitions per exercise x 3 sets. 

  1. Table Top Hip Circles
  2. Extended Goddess
  3. Down Dog Leg Lifts
  4. Chair Squats + Chest Opener
  5. Low Lunge
  6. Warrior 2 + Arrow Pulls
  7. Goddess + Lat Pull
  8. Wide Squat Hold

ps – did you know that flowing through a 2-minute series of table top and cat can eliminate one trip to the bathroom a night for expecting mammas? what’s your favorite fit pregnancy tip? share in the comments below!

pin this workout

prenatal yoga flow workout pin | www.nourishmovelove.com

no comments