Rox Does Yoga

Yoga, Wellness, and Life

Prenatal class and prenatal yoga sequence #2 April 11, 2013

Filed under: yoga — R. H. Ward @ 1:02 pm
Tags: , ,

On Monday night I taught the prenatal yoga class, and I have to say, it felt great. I was a little nervous but slipped right back into my “yoga teacher voice” without a problem. I remembered all the things I wanted to say, and I worked them in naturally – for example, talking about the need for both strength and flexibility in the pelvic floor while we practiced a wall-assisted squat. I was able to work the wall-assisted squat into the sequence in a natural way by moving us over closer to the wall for a balance pose (with only two students, I felt like I had a bit more freedom to work with the space). I’m grateful that Sarah set a precedent for using blankets and blocks in this class, because I think props can be enormously helpful for prenatal yoga (and props aren’t typically used at all at EEY). At the end of class, I tried a new guided meditation, and it flowed nicely. I felt awesome after class, and more importantly, my two students seemed to enjoy the practice. I hadn’t taught yoga in ten months, but it felt like I’d never left.

Here’s the sequence I taught:

  • Begin seated, with a centering moment
    • neck rolls
    • shoulder circles
    • arm stretches
  • Move to all fours
    • cat/cow (actually, cat/neutral, since cow is contraindicated for pregnancy)
    • hip circles
    • calf stretches
    • child’s pose
    • downward dog
  • Step up to forward fold
  • mountain pose
  • Warrior sequence
    • warrior 1
    • warrior 2
    • radiant warrior
    • triangle pose
    • goddess
    • wide-legged standing forward fold
  • Repeat standing sequence on the other side
  • balance pose at the wall: tree pose
  • wall-assisted squat
  • floor poses
    • cobbler pose
    • happy baby pose
    • pelvic tilts
  • inversion: legs up the wall
  • savasana with guided meditation
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