Yoga Sequence Builder for Yoga Teachers

Prenatal Yoga Sequence First Trimester

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Prenatal Yoga Sequence First Trimester: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Mountain Pose (Tadasana)
    A. Hormone changes within the body may be different for different women and not all pregnant women have the same symptoms. Keeping this in mind a general simple stretch to the upper body moving with breath is considered here for the first trimester.

    B. Standing with a bit of distance between the feet, bring the body at the centre of the mat standing comfortably. Take a few breaths here to slowly connect with the movement of the body. As you get comfortable with the breathing go into 4 rounds of connecting with both inhalation and exhalation.

    C. One can stay with eyes closed if comfortable, or stay with eyes open for better comfort.

    D. Beginning with Tadasana, here helps to start with calming the breath while staying still with the physical body. Yoga during pregnancy is not about gaining flexibility but to remain strong and stable with the months to come.

  • Palm Tree Pose (Urdhva Hastotanasana)
    A. Inhale while standing in Tadasana raising your arms above you and slowly feeling the stretch of the arms and the upper body.

    B. Raise the arms above your head and interlock the fingers extending the palms and remain here in Palm Tree Pose for about 3 breaths.

    C. Raising the arms above the head here also reduces the tensions at the shoulders and the neck and gives room for the slight stretch to the upper abdomen improving the breathing.

    D. With the arms raised here, remain breathing deep and slow and stay here for about 3 breaths and then with another inhalation, release the arms stretching from around the shoulders and relax.

    E. Relax back in Tadasana taking 2 breaths here. Then inhale again and go into Urdhva Hastotanasana raising the arms above and remain here for about 3 breaths, focusing on the breath while not overstretching the abdomen.
  • Palm Tree Pose Side Bend (Parsva Bhanga)
    A. As your arms are above your head in Palm Tree Pose, inhale and take the interlocked palms and upper body towards the right in Parsva Bhanga or Palm Tree Pose Side Bend.

    B. Complete exhalation and stretch slowly towards the right while watching for the stretch at the left lower side back.

    C. Ensure not to over stretch here and watch for any communication from the body with any kind of excess stretch or aches and pains at the abdomen.

    D. Remain here in Parsva Bhanga for about 4 breaths if possible making sure the feet are firm on the floor.

    E. With every exhalation watch the breath and the movement of the body.
  • Palm Tree Pose Side Bend (Parsva Bhanga)
    A. Release from the pose and come to relax back in Tadasana. Take a few breaths here standing in Tadasana while bringing the breath to normal.

    B. Once comfortable inhale and raise the arms above the head interlocking the fingers and exhale completely.

    C. Inhale again and go towards the left in Parsva Bhanga or Palm Tree Pose Side Bend stretching the arms and the upper body and remain here for about 4 breaths.

    D. Watch the stretch and stay focused keeping your eyes open.

    E. Maintain balance and if this is difficult, increase the distance between the feet for better balance.
  • Shoulder Stretch Hands Behind Back Interlaced Fingers
    A. Release the arms from Palm Tree Pose Side Bend, and relax again in Tadasana.

    B. Make yourself comfortable on the centre of the mat again and close your eyes relaxing the breath.

    C. Inhale and take the arms behind you and interlock the fingers stretching the shoulders and elbows.

    D. Inhale again and take the interlocked fingers upwards moving the shoulder blades carefully while slowly throwing the chest outwards in Shoulder Stretch Hands Behind Pose.

    E. This pose will not only reduce the stress around the neck and the shoulders, but help to open the chest and the diaphragm to bring in more oxygen.

    F. Bringing in more oxygen is important here, to help gain better breathing skills for further challenges on the physical front.

    G. Remain in this stretch for about 4 breaths or more and make sure the stretch is done carefully without causing excess stretch to the lower abdomen.

  • Standing Backbend Pose (Anuvittasana)
    A. Release from Shoulder Stretch Hands Behind pose and come to stand in simple Tadasana taking a few breaths to relax the breath.

    B. Inhale and place the palms on the hips close to the lower back while bending the elbows, and push the lower back in and stand taking a few breaths.

    C. Inhale again and extend the upper body upwards while taking the lower back inwards tilting the hips inwards and as you exhale bend the upper back backwards in Anuvittasana.

    D. Here make sure you have a good sense of balance of the body while taking the back in a slight backbend. Remain here in Standing Backbend for about 3 breaths.

    E. If this pose is difficult, one could try bringing the distance between the feet more, or one could hold the wall from the front for support or, one could take a partners help.

    F. Anuvittasana helps stretch the lower back a bit, reducing the stress around the lower back and hips, and also helps to expand the chest deeper for taking in more oxygen into the lungs.

    G. Release a relax in Tadasana taking a few breaths to connect.
  • Staff Pose (Dandasana)
    A. After a few rounds of breathing at Tadasana, come to sit at the centre of the mat in Dandasana.

    B. Seated in Dandasana, stretching your legs out in front of you, extend the spine upwards up to your body comfort and close your eyes.

    C. If sitting on the floor brings discomfort, using a blanket or a soft thin pillow below the hips should be good to support the spine and lower back.

    D. While seated in Dandasana, make sure the hips are comfortable and back straight, as the flow of prana upwards form the base of the spine to the crown of the head should be smooth.

    E. Seated here for about 6 breaths, remain focused with the breathing and watch the breath with the movement of the spine. Energy flow is very important during pregnancy to keep the nervous system in control while relaxing the nerves.

    F. Dandasana or Staff Pose, though an easy pose, should be done with proper understanding of the body aligning the legs to the upper body for better benefits.
  • Easy Pose Variation Belly (Sukhasana Variation Belly)
    A. From the practice of Dandasana, cross your legs at the shin and sit in Easy Pose or Sukhasana bringing the hands below the belly to connect with the embryo.

    B. Seated comfortably here on a cushion or otherwise, close your eyes and begin the deep connection of the movement of the belly along with the breath.

    C. Watch the movement of the belly as you inhale and as you exhale and let the entire body be relaxed including the facial muscles. Sit here in Sukhasana for about 12 breaths bringing a smile to the face.

    D. Using the wall for support to enjoy this practice is advisable. If crossing the legs brings discomfort, then place yoga blocks below the thighs for better comfort.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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