Six Week Pregnancy Yoga Course: 3rd Trimester

Welcome to Mama2shape Pregnancy Yoga!

The following 6 classes can be enjoyed at your own pace, and are intended to be worked through in consecutive order, as you will build on knowledge from the previous class, as well as focusing on each area of the body and it’s relating energy centre, (chakra) in turn.

Please feel free to go back and do previous classes again as many times as you wish! It is important to ingrain the techniques in to your muscle memory so that they can be called upon intuitively during the birth process.

The first video is a short introduction on how to sit comfortably and in a healthy way for your back and hips during the seated parts of the classes.

Class One – The first class in our series focuses on feet, legs, hips and pelvic floor while including en entire full body stretch. The energy centre located in the pelvic floor is Muladhara Chakra. It’s colour is red, its shape a square, and its element is Earth. This class will help you feel secure, safe, calm and grounded. The focus is on gently building strength in your body and connection between body, mind and breath.
Class 2 – The second class focuses on Svadhisthana Chakra, located in the pelvic and sacral area. The colour is orange and the element is water, so this class contains lots of flowing movement for the hips and targets the hips, lower back and sacro-illiac area where the spine meets the pelvis. These are all areas which tighten uncomfortably during pregnancy, as the joints in the pelvis become more lax, ready for birth. And it is essential for your comfort in pregnancy to soothe your lower back and release tension in your hips which will help you find freedom of movement in labour.
Class Five – Our fifth class focuses on neck, shoulders and upper back while including a full body stretch. The energy centre located here is the throat chakra (Vishuddha Chakra). It’s colour is blue, and it is associated with sound, and our ability to communicate effectively. As a mama-to-be and a new mum, it is essential to be able to communicate your needs as well as effectively gain social support and discourse. Balance in the throat chakra is therefore so important, and of course, so is relieving the neck, shoulder and upper-back aches that are part and parcel of pregnancy and new motherhood!
Class 6 – Our last class in the course is inspired by the ‘higher chakras’, Ajna Chakra is located in the centre of the forehead (third eye), and Sahasrara Chakra is located at the crown of the head. These energy centres are linked with your intuition, interconnectivity with all things, and oneness with the universe. This is a dreamy, uplifting class with a strongly grounding finish, to leave you feeling a supreme sense of peace along with safety and security in your body and mind.