Prenatal Yoga Online Classes
Relieve anxiety and overwhelm and start preparing your body, mind, and baby for the journey ahead with over 20 different flows and educational videos. All from the comfort of your home.
Have you been missing out on important bonding time with your body and your baby, not being able to sleep or getting enough rest, feeling disconnected and stressed about the birth?
Birth can be a time of exhilaration and anticipation, or it can be a time of worry, anxiety or fear. Not getting enough sleep, juggling different responsibilities, feeling like you don’t have enough time to do it all. It can be overwhelming.
This is why it is so important to prioritize your wellbeing, honoring your body and growing belly during this time. You can experience a peaceful and comfortable pregnancy. Grow a beautiful bond with your baby. Set yourself up for success mentally and physically. Wouldn’t that be a dream?
I struggled to conceive and even had two miscarriages. When I finally got, pregnant I wanted to nurture and nourish my experience with a safe practice that truly helped me, my body. and baby. I realised how powerful a mindful yoga practice was after my first beautiful birth. I have now had three empowering natural births and smooth postpartum transitions and I am convinced my strong prenatal yoga practice and hypnobirthing preparation were the foundation for it. So I want to help others have the same wholesome experience.
With my prenatal yoga classes you will learn to listen to your body and your baby. You will feel more comfortable and even get that quality sleep you’ve been craving. You will learn to honor where your body is at and be ok with that. It’s all about allowing what is to be and to be gentle with yourself. You will have no pressure to show up to a class schedule, no pressure to wear fancy yoga clothing, and no pressure to have to look a certain way in the poses. You have the freedom to practice whenever and wherever you want in whatever you want.
Pregnancy is a time to be gentle, to listen and trust the amazing process which is happening within you.
Every time you come to the mat and practice yoga will be a beautiful time of bonding with your baby in preparation for your beautiful birth.
Who is this for
You are between 13 and 38 weeks pregnant and have a healthy pregnancy
Want to prepare your body for birth and postpartum and improve your baby’s position
If you have never practiced yoga before & want to practice from the comfort of your own home
**Please note, this series is NOT FOR YOU f you have any complications in your pregnancy or existing injuries. Advise your doctor before starting.
Benefits you’ll experience with prenatal yoga
Reduced anxiety, stress and the overall well-being
A combination of moves and intentional breathing helps reduce stress, symptoms of depression, and anxiety.
Minimize aches and pains from the strain of supporting a growing belly.
Prenatal yoga is designed to support the changes your body is going through during pregnancy. It offers a healthy and safe way to stretch your muscles and strengthen your body, especially the growing belly.
Improved sleep
Sleep can be such a bummer when pregnant. Prenatal yoga helps improve your quality of sleep and get some very needed deep restoring rest.
Strengthening of your pelvic floor
Giving your muscles targeted exercise can help strengthen your pelvic floor and improve your delivery experience.
Connection with your baby
Taking 20 min a week just for yourself can be a great way to have one-on-one time with the baby. Get in tune with your body and baby to prepare for the journey ahead.
What you get
Gain access to a complete library with over 6 hours of yoga content videos specifically designed for pregnancy, starting with welcome and safety videos to all the different flows: lower back, neck & shoulders, pregnancy sun salutes and more.
Plus educational videos to help prepare your body, mind and breath for the journey of pregnancy and birth.
As well, I have decisded to add a bonus video of my own homebirth of my son, Koa, whom I was pregnant with during this series.
Welcome
2:58
Welcome to the Online Prenatal Yoga series, filmed in my homemade studio during Covid19. Watch these first 3 videos to understand how to better approach these classes.
Your Safety
09:27
Your safety is of the utmost importance to me. Please always listen to your body, if something doesn’t feel right don’t do it. 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.
About me
I have practiced yoga for over a decade nowю It has been a passion of mine for the past years working with women and helping them during their pregnancies. When I experienced the impact my own prenatal yoga practice has had during my three pregnancies and hearing the positive stories from women I have taught, I knew it was time during my third pregnancy to film my practice to help other women to.
As a fully qualified Registered Prenatal Yoga Teacher (RPYT) I know first hand the profound effects this practice can have off the mat as well. Prenatal Yoga not only prepared my body for birth, it helped me handle the roller coaster of hormonal changes in my body much more calmly. It gave me tools to process the good and not so good days with more ease, it helped my babies position for birth, it helped my sciatica and other pregnancy aches and pains. It helped me sleep better and helped my body return to its pre-birth state much more quickly.
This series isn’t biased to natural birth although it is extremely beneficial for this outcome, you can benefit from a Prenatal Yoga practice if you have a planned caesarean section as the body still puts immense pressure on key areas that yoga can help tone and balance, it can also particularly help with postnatal recovery.
I am passionate about keeping yoga down to earth, easy to follow and achievable for all levels and love that I can deliver this series to more women in this way and can’t wait to share my practice with you 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
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
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
Start prenatal yoga today
Frequently Asked Questions
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.
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.
This is quite common. A lot of women when pregnant come to the yoga mat for the first time. Pregnancy yoga is a more mindful way to move your body and a fantastic way to build breath awareness and to bond with your baby.
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..
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.
