Week 1: Foundations

- Introduction to prenatal yoga.

- Guided relaxation techniques.

- Practicing the balance between effort & ease.

- Breath awareness and breathing exercises for pregnancy.

- How to engage in movement & exercise safely during pregnancy.

Week 2: Strength in Body & Mind

- Foundations for building strength during pregnancy.

- Visualization practices for pregnancy.

- 3-dimensional breath to maintain core & pelvic floor integration.

- Yoga practices for strengthening the legs, core and pelvic floor.

Week 3: Rest & Relaxation

- Regulating your nervous system.

- Breathwork for physical relaxation.

- Connecting with your baby through meditation.

- Improving physical pain, insomnia, anxiety, depression, and other pregnancy symptoms through meditation.

Week 4: Preparing for Labor and Birth

- Breathing exercises for labor and birth.

- Yoga practices for pelvic mobility and pain relief.

- Practice sitting with intense sensation in yoga poses.

- Yoga poses that support labor progression and ease of birth.

- Learn to both tone and relax pelvic floor muscles.

Week 5: Postpartum Recovery

- Discover the "fourth trimester"

- Breathing techniques for postpartum relaxation.

- 3-dimensional breath for rebuilding core strength along with pelvic floor re-integraton.

- Gentle stretches to relieve tension associated with birth recovery and breastfeeding.

- Importance of movement in the postpartum period and precautions when returning to movement & exercise

Week 6: Review

- Review of pregnancy support methods.

- Review or labor preparation techniques.

- Tips for incorporating movement, breath, meditation and visualization techniques into labor, birth and postpartum plan with provider.