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The Complete Pregnancy Program

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Challenge Overview

Support yourself throughout your pregnancy with this all-levels prenatal yoga program. This program is broken into four sections—one for each trimester and a postnatal “fourth trimester” section—each of which contains general practice tips, one specialized sequence, and a meditation practice. You’ll also get five bonus meditations (including an anytime stress-relieving meditation and a calming leading-up-to-labor meditation).

This is an ideal way to maintain optimal strength and flexibility as your baby grows and requires more of you day by day. You’ll not only get sequences you can do from the comfort of your own home, but equip yourself with knowledge you can take into general yoga classes. Sign up today and make this empowering experience a part of you and your baby’s journey together.

A breakdown of the Program:

Welcome

  • What to Expect From This Program

First Trimester

  • First Trimester Tips

  • First Trimester Practice

  • First Trimester Guided Meditation

Second Trimester

  • Second Trimester Tips

  • Second Trimester Practice

  • Second Trimester Guided Meditation

Third Trimester

  • Third Trimester Tips

  • Third Trimester Practice

  • Third Trimester Guided Audio Meditation

Fourth Trimeste

  • Fourth Trimester Tips

  • Fourth Trimester Practice

  • Fourth Trimester Guided Audio Meditation

Bonus Material

  • Healthy Tips for Pregnancy handout

  • Anytime Stress-Relieving Meditation

  • Leading-up-to-Labor Focusing Meditation

  • Pre- and Postnatal Before-Bedtime Relaxation

  • Postnatal Meditation for When Baby Is Napping

  • Guided Relaxation for Parents and Parents-to-Be

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

4hrs to complete

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Section 1
  • In this introductory module, Sue provides an overview of what this prenatal program contains and how you’ll benefit from it. She also shares general considerations to keep in mind as you move forward.
Section 2
  • Welcome to your first trimester! In this short video, Sue breaks down how to adapt your yoga practice for this stage in your journey. Up next…the practice.
  • This practice is designed to support you through the first 12 weeks of your pregnancy. Key points of practice include lower-body strengthening, creating space for your growing baby, transverse abdominis activation, and wrist support during weight-bearing. You’ll explore open twists, a bridge flow that integrates a core-support practice, progressive weight-bearing through the hands, “air” chaturanga and cobra options, a standing series, high and low squats, pelvic floor work, and more, before concluding in a left-side-lying savasana. Along the way, Sue will show you how to adapt this practice as...
  • Enjoy this first trimester meditation, where you’ll tune in to the incredible wisdom of your body—a body that’s creating a new life.
Section 3
  • Welcome to your second trimester! Join Sue for this short video where she shares how to adapt yoga for this next step of your journey. Next up…the practice.
  • This practice is designed to support you throughout your second trimester. Key points of practice include stabilization (using props and attention to alignment), upper- and lower-body strengthening, mindful transitions (to avoid lightheadedness and create space for baby), and pelvic floor work. You’ll explore mobilizing arm circles and cat-cow from standing, half sun salutes with blocks, long holds in chair pose, a bird dog flow, “prenatal push-ups,” a standing wall series, pelvic floor work, and more, before concluding with a restorative-style reclined bound angle pose. Remember: You can stay...
  • Enjoy this second trimester meditation, where you’ll take comfort in your breath as you come into a deeper place of love and trust. The mantra you’ll repeat in this practice is so’ham (I am that).
Section 4
  • Welcome to your third trimester! In this short video, Sue provides quick, easy tips for adapting yoga for this stage of your pregnancy. Next up…the practice.
  • This practice is designed to support you throughout your third trimester. Key points of practice include circular movement, audible exhales, transverse abdominis activation, and upper- and lower-body strengthening. You’ll practice seated warm-ups, down dog and plank variations, hip circles in low lunges, a supportive side angle variation that integrates shoulder mobilization, prenatal push-ups, a standing series at the wall, and more, before concluding with an inclined restorative-style savasana. Have more than one blanket and bolster available.
  • This grounding third trimester practice involves deep focus on the breath and guided visualization. You’ll imagine yourself in a garden inviting in “the love of the earth” that surrounds you.
Section 5
  • Your baby has arrived, and it’s time to focus on self-care and restoration. In this short video, Sue sheds light on what’s ideal to focus on in your yoga practice right now. Up next…the practice.
  • This postnatal practice is designed to support you during your fourth trimester. Key points of practice include breath awareness, relaxation, easing into movement and strength-building, and transverse abdominis activation. You’ll do a blanket-supported constructive rest pose or breath awareness and relaxation, supine twists (including one that integrates upper-body movement), supine core practices, a down dog (or quarter dog) flow, a cobra flow, low lunge twists, and more, before closing with a blanket-supported savasana. Have more than one blanket available for this practice.
  • Enjoy this fourth trimester meditation, where you’ll deepen your breathing by bringing awareness to your body (heart, ribs, and lower back) and counting your breath. After that, you’ll release effort and simply rest in the breath—savoring the moment, taking care of yourself.
Section 6

  • Healthy Tips for Pregnancy handout

  • Feeling frazzled and need just a moment to yourself? Sit quietly and listen to this calming meditation, where you’ll visualize yourself sitting by the bank of a river. Sometimes a few minutes is all we need to shift our mood and energy levels.
  • Connect to your breath, your baby, and your heart with this short and calming pre-labor meditation.
  • Practice this short, tension-relieving relaxation before bed, and sleep well.
  • Baby asleep? Take this opportunity to do something for yourself. Enjoy this short and sweet meditation, where you’ll visualize a calming and clarifying light within and find balance through your breath.
  • Let go with every breath, releasing tension with this deeply calming relaxation that features a systematic body scan.

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Meet Your Teacher

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Sue Elkind
Sue Elkind is an internationally respected Yoga teacher, educator, and author of the widely distributed... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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