This pregnancy yoga lesson plan was created using the Yoga Genie Lesson Planner.

 

FREE PREGNANCY YOGA LESSON PLAN

 

Short Lesson Plan Download 

Pregnancy Yoga Lesson Plan (short plan)

Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a short version of the lesson plan. The short version is perfect for taking into class with you. It’s short and sweet.

Long Lesson Plan Download

Pregnancy Yoga Lesson Plan (long plan)

Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a long version of the lesson plan. The long version has everything you need to practice the lesson plan before getting to class. You can take it to class with you (but you may prefer to take the short version). The long version is a great handout to give to your students, especially your one-to-one students. It immediately shows your professionalism and increases your expertise in the eyes of your students.

Stream Lesson Plan

Pregnancy Yoga Lesson Plan (stream plan)

Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a video stream version of the lesson plan. You’ll be able to provide the streams to students as a URL, so they can practice from home.

 

AVOID THESE POSES DURING TRIMESTERS 1, 2, AND 3

 

Avoid Low-Lying Placenta
Stay away from certain poses if you have a low-lying placenta (placenta praevia). Discuss your specific circumstance with your doctor.

Avoid Back Bends
Too much compression on lower vertebrae and stretches AB muscles too much.

Avoid Double Leg Lifts
Causes a lot of stress on the abdominals and lower back.

Avoid Holding The Breath
Restricts flow of oxygen to the foetus.

Avoid Jumping
Too much stress on the cervix.

Avoid Inversions
Can cause compression of the placenta which may interrupt the flow of oxygen to the baby

Avoid Over Stretching
Ligaments & tendons soften during pregnancy but will not rebound if overstretched.

YOU CAN DO THESE POSES DURING TRIMESTER 1 (Weeks 0-13)

 

Do Basic Poses
During Trimester 1 you’ll be able to do most basic poses unless you have a complication.  If you have a complication, get the green light from your doctor before continuing your yoga practice.

Do Standing Poses
Standing poses help to strengthen the leg, generate energy and improve blood circulation in the entire body. They also help relieve morning sickness and other early pregnancy symptoms.

Do Hip Openers

Do Seated Twists

Do Gentle Back Stretches

AVOID THESE POSES DURING TRIMESTER 1 (Weeks 0-13)

 

Avoid Intense Abdominal Exercises 
Avoid boat pose.
Intense abdominal exercises can prevent the fertilised egg from embedding in the early stages.

Avoid Standing Still For Too Long 
Standing still for too long can reduce blood pressure and cause dizziness and fainting.

Avoid Strenuous Poses
Don’t hold poses for too long.
The weeks between 12 and 14 are when most miscarriages occur.

Avoid Twists
Can cause or aggravate extreme nausea.