Vinyasas are a perfect way to harmonise the mind breath and body.  Giving more focus for mums in sessions.  In sessions we link movement to breathing through the use of vinyasas.  Examples of how we incorporate flowing sequences inside of classes. Where these stretches are in sessions try to use the vinyasas with the posture. Students benefit the connection of breath to movement. It’s always important to remember if a student feels pain to stop.

These vinyasas have been modified for pregnancy however if a student has any of the following contraindications then its not advisable for them:

• Pre term labour (before 36-7 weeks)
• Growth restrictions
• Multiple births of triplets or more
• Low lying placenta
• Ongoing bleeding
• Uncontrolled diabetes or other circulatory, respiratory or systemic disorders
• Deep vein thrombosis
• Throbbing headache or migraine
• Pre-eclampsia
• High blood pressure
• Pitting oedema

Videos of the vinyasas examples are on Dropbox.

1. Easy pose hands on near hips, Inhale hands to prayer above head, Exhale return hands to start

2. Thunderbolt hands interlinked, Inhale hands above head, Exhale arms part to the sides level to shoulders, Inhale same level join hands at front, Exhale interlink fingers chin to chest round back, Repeat

3.Staff pose start, Inhale arms above head, Exhale forward bend, Inhale uncurl fingers behind hips facing forward, Exhale push hips out, Remain posture for 2-3 breaths. Repeat

4. Mountain (can be in triangle legs feet out depending on how big bump is), Inhale arms to prayer above head, Exhale into forward bend, Inhale lifting back to flat arms hang, Exhale return forward bend, Inhale uncurl arms to prayer above head, Exhale into tadasana

5. Triangle legs feet turned out, Inhale arms into prayer above head, Exhale push hands together bend knees hands to sternum in prayer, Inhale in this position, Exhale open arms out level shoulders bend knees more, Repeat

6. Yoga balls can also be used in class, their benefits discussed and the Mamas encouraged to use them at home too. Yoga balls can give a really comfortable sitting position and they engage the thigh muscles which is very useful in preparation for birth, especially for mothers who are aiming to birth on all fours. It allows the opportunity to practice balancing safely, hip rolling and elongates the spine. Their use is covered in the lesson plans.

Sun salutations

An adapted Sun Salutations vinyasa is used in both pre and post natal. Demo the routine first but explain you will first look at the poses individually before placing it in the vinyasa. This should be done with clear guidance and use of a chair or a wall. The asana used in the routine are: Mountain, Forward fold, Forward fold twist, Downward Dog, High Lunge , Perch (Updog)  

1. Stand in mountain pose with your feet placed wider than hip distance. Inhale. 

2. Exhale, bringing your hands to heart centre. 

3. Inhale, raise your hands above your head, parting the arms and reaching up with active fingertips. 

4. Exhale, hinging at the hips, extending through your fingertips as you reach up and out to the wall or chair. Keep your knees bent the entire time so you can ensure that your arms stay by your ears. This helps with spinal alignment and strengthening/maintaining core strength.  

5. Inhale the head up, looking up half way 

6. Exhale half twist to right place right hand on tail bone  

7. Inhale back to centre. Stay for a breath 

8. On the exhale perch forward updog. 

9. Exhale down dog step feet back 3-6 feet back what is comfortable so the head hands a little lower than the heart keep hands at wall.  Stay for the breath. 

10. Inhale step tight foot forward to a high lunge at the wall. 

11. Exhale step left foot in to right 

12. Stay for the breath in the forward fold  

13. Inhale slowly rising up 

14. Exhale hands to heart centre.