Have you been wanting to start a yoga practice in your pregnancy, but couldn’t find the time? Didn’t think you were flexible enough? Couldn’t find suitable classes? Or been too scared of what you will look like?
Let me guide you in my down to earth Prenatal Yoga Series where it’s not about crazy yoga positions it’s just about you and your bub in the privacy of your own home. Practising and connecting to be more calm, centred, comfortable and nourished for your own pregnancy journey and birth story.
This series is for the Second and Third Trimesters of Pregnancy. Even if you have never practised yoga before, struggle to relax or don’t have fancy yoga tights.
You will get access to:
Gain access to a library with over 6 hours of yoga content videos specifically designed for pregnancy and bonus educational videos to help prepare your body, mind and breath for the journey of pregnancy and birth. With different subscription options available to suit everyone from as little as under $15 a month. See below for descriptions.
Welcome
2:58
Filmed in my homemade studio and regular studio during Covid 19 when my husband was at home or toddlers were asleep, watch these first three videos to understand how to best approach this series. I am a Registered Prenatal Yoga Teacher 85 hour (RPYT) and a practising Hypnobirthing Practitioner and Childbirth Educator. I practised prenatal yoga through all three of my successful pregnancies and calm natural deliveries.
Your Safety
09:27
Your safety is of the utmost importance to me; this series is designed for the second and third trimesters. Please always listen to your body, if something doesn’t feel right don’t do it. Also understanding that something that felt good one day may not the next, we are ever-changing in our pregnancies, please allow space and respect for this. Please watch this safety video before progressing and always seek advice and clearance from your medical professionals before starting or if anything changes.
Props and Alternatives
8:39
The use of props in your pregnancy is soo nice. If you can gift yourself with correct yoga props please do so, if not here are some alternatives. Please always ensure your props are stable and support you safely. Only use props and alternatives at your own risk.
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.
Classical 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
Classical 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.
Releasing
38:08
Releasing key tight areas of our pregnant bodies hip flexors, sciatica, lower back. There is a bit of strength work through the side abdominal oblique’s in this sequence not very suitable for third trimester- please take care and only do supported variation if full side plank isn’t for you. Suitable for second trimester
Wall Yoga
26:56
Starting with a beautiful breath meditation and intention setting. Find a wall in your home and enjoy sinking into this dynamic sequence supported- counteract poor posture by opening your chest, shoulders, hips, also enjoy some muscle & pelvic floor toning and balance postures. Suitable for second and third tri.
Chair Yoga
28:57
Opening & gently touching and toning all the important regions. Grab a chair with no arms and your other yoga props and enjoy this supported sequence which is so nice in the third trimester. Suitable for second and third trimester.
Stabilizing & Nadhi Shodona Pranayama Breathing
22:27
With the hormone relaxin 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.
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.
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.
Subscription Options
About Alana and this course
I have practiced and taught yoga through all three of my pregnancies and for the past 11 years, I journey with you during my own third pregnancy in this series. It is due to my yoga and meditation practice that this series was possible, embracing this massive undertaking during the thick of Covid 19 lockdowns whilst still looking after my two little humans was a feat I am proud of. The ripple effects of my yoga definitely help during the challenges of raising kids, my hope is you can feel some of these ripples too.
This series will help calm your mind, bring more balance into your body and aid in releasing discomfort in your pregnancy. By having a regular yoga, meditation and body movement practice it can help increase strength, flexibility and endurance of key muscles needed for childbirth whether you birth naturally or via caesarean section delivery, learn valuable tools to help you on your own special pregnancy and birth journey.
What others have said
“I’ve watched many yoga videos and these are brilliant and relaxing!!”
“Your voice is soft 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 love her calm, relaxed approach these classes taught me so much especially how to relax and trust my body! Thank you so much x Kate”
“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 a practice with more energy flow through my body- (I know it sounds very zen but it’s true lol). Amy”
“I highly recommend Alana’s classes, learning to trust and listen to my body during pregnancy was a great skill to practice. KR x”
“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!! Yasmin”
More than ever NOW in your pregnancy is a time you can benefit from a mindful yoga practice. Even if you don’t have access to a yoga studio or prenatal yoga teacher or have never practiced yoga before. Let Karmaura help you relax in the comfort of your own home.
If you are between 13-38 weeks pregnant and feel like you haven’t had any YOU time to prepare your body, mind and baby for the journey ahead, or are ready to start this is the home practice for you.
What you get
As Alana journeys with you during her own third pregnancy you get access to-
- 21 videos in total, including
- 14 yoga flows ranging from lower and upper body sequences, classic flows and salutes, through to assisted sequences such as wall and chair yoga. There’s also express sequences for those busy mums
- 4 educational videos including active and upright birth positions, breathwork, pelvic floor and our amazing uterus.
- Almost 6.5 hours of content for you to access at any time in the comfort of your own home.
Designed to be practiced in the second and third trimesters between 12- 38 weeks gestation.
This series IS FOR YOU if you-
- Are looking for a down to earth approach to yoga.
- Want to prepare your body for birth and postpartum.
- Want to be more mindful in your pregnancy
- Want to connect with your baby.
- Need the flexibility to practice in your own time.
- If you prefer to practice in the comfort of your own home.
- If you don’t have access to a yoga studio or a prenatal yoga teacher or even if you do
- If you live remotely.
- If you live in a city.
- If you just want time to relax.
- If you would like a good stretch for YOUR body.
- Want to add another layer to your birth preparation.
- If you have never practiced yoga before.
- Even if you don’t have fancy yoga pants this series is for you.
This series is NOT FOR YOU if-
- You are wanting an advanced yoga practice. Pregnancy is a time to slow down and move more mindfully.
- It’s not for you if you want to grow a six pack, learn inversions or arm balances.
- If you have any complications in your pregnancy or existing injuries.
BONUS: 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.
