Episode 28a: Prenatal Yoga #1 - Audio Class

20 min. Yoga Sessions from YogaDownload.com

Jamie Kent

Fitness, Health & Fitness

4.4 • 847 Ratings

🗓️ 30 April 2008

⏱️ 27 minutes

🔗️ Recording | iTunes | RSS

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Summary

This gentle prenatal yoga class uses yoga poses perfect for pregnancy and will help you relax, stretch all the muscles in your body, deeply connect with your baby, and will help you prepare both mentally and physically for labor. Yoga has proven to be extremely beneficial for woman during pregnancy and this class is the perfect way to take a prenatal yoga class in the comfort of your home, at a time that is convenient for you.

This class was designed by expert instructor, Liza Janda, and is can be done during any trimester of pregnancy.

There are longer versions of this class including a 30 min. floor class and 35, 50 and 65 min. versions available at YogaDownload.com

Transcript

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0:00.0	Welcome to 20-minute yoga sessions from yoga download.com.
0:08.2	We need your help to keep this podcast going.
0:11.9	If you enjoy these classes, please consider donating 10 to 25 cents for each episode you download, or $1 each month.
0:20.7	Send your donations through PayPal.com to info at yoga download.com.
0:26.2	Your support is greatly appreciated.
0:29.7	Welcome to Yoga Download's prenatal yoga class.
0:33.4	I'm Liza Janda, your prenatal yoga instructor.
0:36.5	This class is designed for any stage of pregnancy from the first through the third
0:41.8	trimester.
0:43.1	Your yoga practice will help prepare your body, your mind, and your breath to gently
0:48.5	welcome your baby into the world.
0:51.3	During your practice, please feel free to come out of a pose whenever you feel the
0:56.6	need, and also feel free to stay in a pose if it feels good to you. Mindfully, listen to your body
1:04.1	throughout your practice. Pregnancy is not a time to push yourself or test your limits. Remember,
1:10.8	you're growing a whole little person,
1:12.7	so make sure to nurture yourself. Begin by sitting in a comfortable position, sit on your mat,
1:21.0	or on the edge of a folded blanket. Pull the flesh out from under your sit bones, inner rotate your thighs, lift your breastbone,
1:32.2	and roll your shoulders back and down. Make more room between your ribs and your hips.
1:41.5	Close your eyes. Rest your hands on your knees with your palms up in a gesture of receiving grace.
1:50.9	Become aware of your breath.
1:53.8	Feel the rise and the fall of your belly with each inhale and exhale.
2:01.1	Know that as your breath begins to calm you and bring you peace, you are also creating a calm,
	...

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