Prenatal Yoga Program

This prenatal program is for all mothers to be. Pregnancy is a time full of changes, in your body and in your mind. A yoga practice through your pregnancy gives you time and space to notice those changes, and to feel physically and emotionally steady.

Each class is twenty minutes, so it fits into your day:

Use the props as you need to support your practice. Two blocks and a bolster or pillow are enough. Modify whenever you need to, and always listen to your body. If you are unsure about practising, check with your midwife or doctor first. Level 1-2.

Duration:
3 weeks
Level:
Level 1-2
Styles:
Hatha
Lizette Pompa
Prenatal Yoga Program

Week 1

Half pigeon pregnancy yoga

All Around Prenatal Class

This class takes you through the whole body. We start with the hips, move through a kneeling and a standing sequence, then the legs, and finish in Savasana.

Modify as you need and always listen to your body during this time. If you are unsure about practising, check with your midwife or doctor. You need two blocks and a bolster or a pillow.
Vinyasa flow with Lizette Pompa
Level 1-2
2
Yogi is practising yoga on a blue yoga mat on white background

Wake Up Practice

Wake up your body and start your day with this sequence. We open the side body and the chest, then move into a strong standing sequence that leaves you ready for your day.

Modify as you need, and bring in your props to support your practice. If you are unsure about practising, check with your midwife or doctor.
Vinyasa flow with Lizette Pompa
Level 1-2
2

Week 2

pregnant yoga

A Well Rounded Pregnancy Practice

Move from head to toes. This practice targets most of your body in twenty minutes: feet, side body, twists, hamstrings, stability, you name it.

Get ready to connect with your body and your breath. Modify and prop yourself as needed. If you are unsure about practising, check with your midwife or doctor. Two blocks.
Vinyasa flow with Lizette Pompa
Level 1-2
2
janushirsasana pregnant

Lower Body Class

In this class we bring attention to the lower body, mostly the hips and legs. As your belly grows bigger, it helps to keep your legs strong and keep moving.

Give yourself twenty minutes of care. As always, modify to fit your practice to where you are right now. If you are unsure about practising, check with your midwife or doctor.
Vinyasa flow with Lizette Pompa
Level 1-2
2

Week 3

Yogi is practising yoga on a blue yoga mat on white background

Front, Side and Back Body

We start with a few sun salutations and move into a standing sequence for the side body, hips and hamstrings. We finish with Bridge Pose to activate the glutes and find some hip extension.

Modify as you need. If you are unsure about practising, check with your midwife or doctor. You need two blocks and a bolster.
Vinyasa flow with Lizette Pompa
Level 1-2
2
Yogi is practising yoga on a blue yoga mat on white background

Hips, Hamstrings and Stability

This class works on your hips, hamstrings and core stability in a few different ways: Pigeon Pose, lunges, standing postures and a bit of core stability with Bird Dog.

Modify Bird Dog by staying on hands and knees, or by extending one leg at a time. Modify as needed. If you are unsure about practising, check with your midwife or doctor. Two blocks.
Vinyasa flow with Lizette Pompa
Level 1-2
1