Support Your Pregnancy with Prenatal Yoga
Transform your pregnancy experience with my at-home prenatal yoga platform, offering over 20 unique flows and educational videos. Build strength, increase flexibility, and alleviate common discomforts as you move through your pregnancy with confidence and ease.
Support Your Pregnancy with Yoga
Hello and welcome to this space! These videos have been created from my heart and shed during my third pregnancy. A true labour of love so thank you for being here. If you are feeling overwhelmed by the changes of pregnancy and the journey ahead- you are not alone. I can help you ease those worries and connect you with your body and breath using powerful tools that will guide you through this transformative experience into motherhood. I’m here to offer you support, guidance and resources to help you navigate this beautiful journey check out my full website.
Experience the benefits of mindful yoga throughout pregnancy and postpartum. As a Mum who struggled to conceive, I deeply understand the importance of nurturing your body, mind and your baby. I've create a safe, personalised practice that helps you feel empowered, supported, and prepared for a beautiful birth experience. With three empowering births under my belt, I can confidently say that my Prenatal Yoga practice and Hypnobirthing preparation were essential, and I want to help you have the same positive experiences.
My prenatal yoga classes are here to help you reconnect with your body and your baby. Nourish yourself physically and emotionally, find comfort, and get the rest you need. Think of your mat as a magic carpet—restoring and reconnecting you to your body’s power. Pregnancy doesn’t always go as planned, and that’s okay. It’s about meeting yourself where you are and being gentle with your body. No pressure to follow a set schedule, wear fancy clothes, or look a certain way in poses. You have the freedom to practice whenever and wherever feels right for you.
Designed specifically for you and your growing baby—created by me when I was pregnant—it’s time to embrace this journey with gentle movements and trust your body’s wisdom. Lean into the process, strengthen the bond with your little one, and join this sacred space for pregnant yogis. Unroll your mat for a truly nourishing experience.
Who is this for?
You are between 13 and 38 weeks pregnant and have no complications
Want to prepare your body for birth and postpartum and optimise baby’s position
If you want to experience the benefits of yoga from the comfort of your own
home, even if you've never practiced before.
**Please note, Practice yoga safely - Ideal for Mums-to-Be Without Complications or Injuries. Consult Your Doctor Before Starting.
Benefits you’ll experience with prenatal yoga
Reducing Back Pain
Many expectant mothers experience back pain as their body changes and grows to accommodate their baby. Prenatal yoga helps reduce back pain by promoting better posture and strengthening the muscles that support your spine. Poses like the Goddess Squat and Triangle Pose are especially effective in easing tension in the lower back and hips, offering comfort as the pregnancy progresses.Preparing for Labour and Delivery
A common concern for many women is the fear of labour and childbirth. Prenatal yoga helps reduce this fear by teaching you breathing techniques and gentle movements that prepare your body for the physical demands of childbirth. Hip-opening poses, in particular, can help ease tension and increase flexibility in the pelvis, which may aid in labour..
Managing Stress and Anxiety
The mental and emotional changes during pregnancy can lead to heightened stress and anxiety. Prenatal yoga can help alleviate these feelings by increasing the production of mood-boosting hormones like GABA. It provides an opportunity to slow down, connect with your breath, and focus on the present, offering a much-needed break from the overwhelming thoughts about pregnancy, birth, and beyondReducing Swelling
Swelling, especially in the feet and ankles, is a common discomfort during pregnancy. Certain prenatal yoga poses improve circulation, which can help reduce swelling and increase mobility, making it easier to go about your daily activities.Relieving Morning Sickness
Morning sickness is another common pregnancy concern. Prenatal yoga helps by synchronizing breath with movement, which can soothe nausea and balance the hormones responsible for it. This gentle practice can allow you to focus on something else and help you connect with your body and find relief from the discomforts of pregnancy.
What you get
Gain exclusive access to a comprehensive library of over 6 hours of yoga content, thoughtfully curated to support you through pregnancy. Start with essential safety and welcome videos, and explore various flows focused on relieving common pregnancy discomforts—such as lower back pain, neck & shoulder tension, and pregnancy-friendly sun salutations.
In addition, enjoy a selection of educational videos designed to guide you in preparing your body, mind, and breath for the unique journey of pregnancy and childbirth.
As a special bonus, I’ve included a personal video documenting my own home birth with my son, Koa, who I was pregnant with during this series. This offers a heartfelt, real-life perspective on the journey from pregnancy to birth.
Welcome & Safety Videos
Welcome
2:58
Your Safety
09:27
Props and Alternatives
8:39
14 PRENATAL YOGA FLOW Videos
Lower Back & Side
17:31
Neck & Shoulders
16:46
Pawanmuktasana – Joint Health
23:08
Classic whole body flow 1
37:13
Classic whole body flow 2
40:56
Pregnancy Sun Salutes
14:25
Stabilizing & Nadhi Shodona Pranayama Breathing
22:27
Express Hips & Legs
12:49
Express Shoulders & Neck
08:22
Goodnight Sequence
12:18
Restorative
16:50
Releasing
38:08
Wall Yoga
26:56
Chair Yoga
28:57
14 PRENATAL YOGA FLOW Videos
Lower Back & Side
17:31
A practice where we stay low to the mat. Touching the edges of the common tight space of the lower back and side body, also giving a little love to our hips and shoulders. Suitable for second and third trimesters.
Neck & Shoulders
16:46
Land in this sequence and lift the weight of the world off your shoulders. This class is to release tension from the tight region of the neck and shoulders. Suitable for the second and third trimesters.
Pawanmuktasana – Joint Health
23:08
This beautiful sequence I learnt during my yoga training with Bliss Baby Yoga, designed by Anna Davis to release trapped air/ energy Vata from the joints in our body by methodically moving the joints the way they are designed to be moved. Suitable for second and third trimester.
Classic whole body flow 1
37:13
Working through the whole body these asanas can help prepare the muscles which support our changing body and also help prepare our hips through toning and opening for the journey of childbirth. Always listen to your body, don’t go beyond your limits. Suitable for second trimester
Classic whole body flow 2
40:56
Pelvic stability, mobility, toning, Kegels and other hidden gems of wisdom included. Suitable for the second trimester and can be practiced mindfully in the third if you are feeling well and stable in the body.
Pregnancy Sun Salutes
23:08
Great for the second trimester still ok for the third trimester as you can see I am very pregnant in this sequence. Always be cautious of moving too quickly in postures SLOW IT RIGHT DOWN if you need. Ideal during second trimester.
Stabilizing & Nadhi Shodona Pranayama Breathing
22:27
With the hormone relaxing prevalent in our bodies during pregnancy we need to be extra careful about how we move. Particularly in regards to our hips sometimes this is where instability can show up the most. This sequence is beautiful to practice. Second and third trimester.
Express Hips & Legs
12:49
12 minutes of your day to release pressure and tension in our hips and legs. Always be gentle know your limits. Suitable for second and third trimesters.
Express Shoulders & Neck
08:22
I can tell I was fatigued in these videos, carrying toddlers and a belly. Enjoy this 8-minute sequence to give yourself some self-love through some nice stretches x. Second and third trimesters.
Goodnight Sequence
12:19
A nice way to end your day, checking in with yourself. Taking a moment to understand the natural ebbs and flows, were things went well or things could have been better and how your emotions were. This can set us up for a more peaceful sleep and clear day. Second and third trimester.
Restorative
12:49
During days of exhaustion where we have given so much of our energy to the external world through all the different roles we play, it’s so important to restore some of that precious energy. Sometimes the most nourishing thing we can do is to quiet and sink into a nice restorative practice. Beautiful for the third trimester let’s float and restore together. Second and third trimester.
EDUCATIONAL Videos
Anatomy of the Uterus
06:01
Active Birth Positions
09:46
Breath work
10:39
Pelvic Floor
14:54
EDUCATIONAL Videos
Anatomy of the Uterus
06:01
An educational video to give a bit more understanding of our amazing wombs and the importance of balance in our pregnant bodies.
Active Birth Positions
09:46
However your baby comes into the world having a prenatal yoga practice and an education of the process can help so much during birth whether vaginal or via Caesarean section and post-partum recovery. Hopefully this video gives you greater understanding of the power of upright, active birth positioning.
Breath work
16:50
Our greatest tool available to us in life but definitely in our pregnancies and labour experiences. Listen to this breath work tutorial as many times as you need to better understand the power of our amazing breath.
Pelvic Floor
14:54
Our base, our great seal that holds everything in. The Muladhara chakra is what connects us to the earth and grounds us energetically. This amazing muscle is vital in our overall wellbeing and it is important to not only understand how to tone this muscle but also how to relax it. A healthy pelvic floor is going to support you in pregnancy and during postpartum recovery.
Bonus Video Homebirth of Koa
You will get access to view my own active homebirth of my son Koa, whom I was pregnant with during this series! You will see techniques I used including a TENS machine and other tools to keep me active and upright. If you would like to read my full birth story you can go to this link x.
ABOUT ME
I’ve been teaching yoga for over a decade, and it has become a true passion of mine—especially in supporting women during pregnancy. After experiencing firsthand the powerful impact of prenatal yoga during my three pregnancies, I was inspired to share this practice with others. Listening to the positive feedback from the women I’ve taught further confirmed that I could make a meaningful difference, so during my third pregnancy, I decided to film my practice to help even more women on their journey.
As a fully qualified Registered Prenatal Yoga Teacher (RPYT), I’ve seen the profound impact yoga has not just on the body, but also on the mind and emotions. Prenatal yoga not only prepared me physically for birth but also helped me navigate the emotional rollercoaster of pregnancy with greater calm. It gave me the tools to embrace both the highs and the challenges of pregnancy, improved my babies’ positioning for birth, and alleviated sciatica and other aches and pains. It also helped me sleep better and recover more quickly postpartum.
This series is designed to support all women, regardless of their birth plan—whether vaginal, cesarean, epidural, or medicated birth. The benefits of yoga, body awareness, and breath connection apply to every pregnancy and birth experience. Practicing yoga throughout pregnancy can also aid in faster postnatal recovery.
I am passionate about keeping yoga practical, accessible, and achievable for all levels. It’s my joy to share this series with you, and I can’t wait to support you in your journey toward a healthier, more connected pregnancy. Alana x
WHAT OTHERS HAVE SAID
These videos are brilliant and relaxing
I’ve watched many yoga videos and these are brilliant and relaxing! Your voice is soft and easy to fall into! I can do yoga in my undies at home now haha.
~ Shanna
I looked forward to Alana’s classes so much during my pregnancy.
I looked forward to Alana’s classes so much during my pregnancy. I love her calm, relaxed approach these classes taught me so much especially how to relax and trust my body! Thank you so much.
~ Kate
I’ve been doing each one at least twice consecutively
Woohoo I’m loving Yoga. I’ve been doing each one at least twice consecutively so I can remember which one each is and redo my faves! I really like the neck and shoulder ones because my neck is usually pretty sore but I don’t think I can choose because I have enjoyed each one I’ve done. It’s definitely varied and not repetitive. I’m loving all of it and wishing you had an online one for after I’m pregnant!
~ Alice G
Classes taught me so much about changes in my body
The classes taught me so much not only about birth but about changes in my body and how to care for my body with the yoga practice and preparation. I always felt refreshed after practice with more energy flowing through my body- (I know it sounds very zen, but it’s true lol)
~ Amy
I’m in frigging love with the yoga series!
I’m in frigging love with the yoga series! Amazing, my Gemini mind is loving all the juicy knowledge you put into the content, honestly, it’s absolutely mint as
~ Kristy Horner
It helped stretch my pelvis and lower back.
I did Alana’s yoga all throughout my last trimester. Helped me so much! It particularly helped stretch my pelvis and lower back. Thank you 🤗🤗
~ Natalie Andrew
It was my favourite day of the week!
I had the privilege to practice yoga with Alana face to face during my pregnancy, it was my favourite day of the week, I love her delivery and calm persona she has a great wealth of wisdom and delivers it always in such a down to earth way. Love these classes during pregnancy!
~ Lilly
Start prenatal yoga today
Frequently Asked Questions
Why shouldn’t I practice yoga in the first trimester?
There is so much development happening in the first trimester including the growth of the placenta which will sustain the life of your baby in the second and third trimesters. It is wise to just rest, there is plenty of time to practice in the second and third trimesters.
Can I do this series if I plan to have a C section?
Depending on the health reasons of why you are to have a c section. If your care provider says it is safe for you to practice prenatal yoga than YES. This series can definitely help with a calmer outlook with body, mind and breath awareness and tools to relax for a c section. There is also a lot of pressure applied in third trimester to the pelvic floor making a prenatal yoga practice very beneficial particularly for post- partum period.
Can I still do this if I'm not flexible enough?
An excellent reason to start practicing yoga! This series is specifically designed for pregnancy with alternatives offered throughout. Only going to your own edge and being careful to not push your limits is key. A beautiful benefit of having a home practice- NO ONE IS WATCHING! Well maybe your pets..
Can I practice your yoga outside of pregnancy, because I loved it so much when I was pregnant?
Pregnancy yoga is designed to prepare and gently open the pelvis and hips for birth. When we have had our babies a postnatal yoga practice should be closing and bringing the hips and pelvis back together in stability. Practicing yoga is not recommended within the first three months post birth this is circumstantial and can be longer for some. However if you just love yoga and are well outside of pregnancy and wanting to practice, yes you can still utilise this series.
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