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Prenatal & Postnatal Yoga

Reduce stress with Prenatal Yoga.

Studies show the effect of yoga in reducing stress during pregnancy.

The Prenatal Yoga Collection provides classes for seasoned yogis and those new to the practice. 

The classes featured were filmed while I was pregnant with my daughter.  I created yoga classes for each of the four trimesters that helped me feel more grounded and strong in my body throughout my pregnancy. 

How You Benefit from Prenatal Yoga

  • Adjust to your body as it changes.
  • Connect with your baby.
  • Maintain your yoga practice.
  • Reduce stress and anxiety.
  • Modify as you move through each trimester.
prenatal yoga with clara

Yoga Prepares the Body for Childbirth.​

Through breathwork and postures that strengthen the body and mind, prenatal yoga helps you prepare for the delivery of your baby. 

The Power of Conscious Rest During Pregnancy

Rest is so important—especially when pregnant for you and the baby.

Take a free Yoga Nidra class to:

  • Reduce stress and angst.
  • Develop body awareness through each trimester.
  • Ease nausea. 
  • Cope with pain and tension.

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Every woman is so different; the practice will evolve as you do.

In terms of prenatal yoga, every pregnancy is different; listen to your body.

Your body will tell you pretty strongly if something feels good or not.

Featured in the prenatal yoga series:

  • Prenatal yoga classes for trimesters 1-3
  • Postnatal yoga classes for trimester 4
  • Accessible for yogis of all levels
  • Meditations to accompany each trimesterModifications for prenatal yoga tutorial

Join Practice with Clara

New members get 7-days FREE!

Sign up for a recurring subscription and get access to hundreds of different yoga classes Or Purchase the Prenatal Bundle for lifetime access to all 4 trimesters

Challenging Practices for Pregnant Goddesses​

Maintain your yoga practice

We have varying styles, levels, and lengths of classes for pregnant mamas in each trimester, including:

  • Vinyasa Prenatal Yoga
  • Hatha Prenatal Yoga
  • Yin/Restorative Prenatal Yoga
  • Mantras & Pranayamas
  • Meditation

Practice with Clara Prenatal Yoga

You can do ALL the classes in any trimester as long as you know how to modify—watch the Modifications for Prenatal Yoga video to see all the various modifications with props to adjust as your belly gets bigger.

I’ve included modifications in the classes for each trimester, so if you don’t remember/watch the video, don’t sweat it!

Trimester 1: Slow It Down

Yoga for the pregnant goddess in the first trimester.

The first series of the prenatal yoga collection features six classes. Hatha, Slow Flow, Restorative, and Meditation courses will help you slow down while maintaining a movement practice.

As your body adjusts to the flux of hormones and the baby growing inside of you, this is a crucial time. The fetus is attaching to the uterus, so you need to be very careful and mindful when you move —especially if you’re new to vinyasa yoga.

General Rules:

  • No Inversions
  • No or minimal core
  • No deep backbends
The classes in this series include:
  1.  Be Gentle Restorative Yoga
  2. Simple Flow Vinyasa Yoga
  3. Rest with Ease Yin Yoga
  4. Get Wide Yin Yoga
  5. To the Moon Vinyasa Yoga
  6. Yoga Nidra Meditation. 

Trimester 2: Take It Up

Yoga for the pregnant goddess in the second trimester.

The second series of the prenatal yoga collection features six classes. If you’re feeling like you can handle more movement and vigor in body and mind, the second trimester classes offer a bit more flow. 

I felt more adjusted and at home in my body in this trimester. I was able to revisit more movement and dynamic poses that I had to avoid in my first trimester.  mothers usually feel a lot better in this trimester. If you’re feeling up to it, keep moving. If not, stay at the level and pace you feel comfortable.

General Rules: 

  • Inversions are OK if you had an inversion practice beforehand.
  • Small core exercises are OK.
  • Backbending is OK. 
The classes in this series include:
  1.  Grace You Move Me Vinyasa Yoga.
  2. Restore Us Both Restorative Yoga.
  3. The Ability to Sustain Vinyasa Yoga.
  4. Go With the Flow Vinyasa Yoga.
  5. Strong Back Vinyasa Yoga.
  6. Mudra Meditation. 

Trimester 3: Get Strong

Yoga classes for the pregnant goddess in the third trimester.

The third series of the prenatal yoga collection features seven classes. This is the time to get strong in both body and mind. The courses in this series feature breathwork and simple poses to create strength and space to prepare you for childbirth.

Please take rest when you need it; in my pregnancy, each day felt so different from the day before, so honor your body and where you are at. 

No more vinyasas, instead take cat/cows or camel pose. Don’t lie on your back at this point as it puts too much weight on the sacral area.

General Rules:

  • Inversions are not recommended. 
  • Minimal core exercises.
  • Backbending is OK; I would recommend a camel pose or bridge pose. 
The classes in this series include:
  1. Create Calm Vinyasa Yoga.
  2. A Moment to Myself VinyasaYoga.
  3. In My Own Ocean Hatha Yoga.
  4. Put It In Park Restorative Yoga.
  5. Listen Hatha Yoga. 
  6. Compassion Meditation.

Trimester 4: Recover

Yoga classes for the pregnant goddess in the fourth trimester.

The fourth series of the prenatal yoga collection features five classes, and you can choose from any of the classes on the app to reconnect to your body.

The postnatal trimester is meant to help you ease back into the practice. The postnatal series could be geared towards those who have just given birth or anyone who wants a slower class. 

Postnatal yoga aims to build strength in the core and pelvic floor and create space in shoulders and upper back. The idea is to strengthen the muscles strained in childbirth and relieve any tension in the arms and back from holding and feeding your baby. 

General Rules:

  • A focus on rebuilding the core and pelvic floor.
  • A focus on upper back and shoulder strengthening.
The classes in this series include:
  1. Acceptance Vinyasa Yoga.
  2.  Stay Low Hatha Yoga.
  3. Space Through Strength Vinyasa Yoga.
  4. River of Prana Meditation.
  5. Ganesha Meditation. 

Join Practice with Clara

New members get 7-days FREE!

Sign up for a recurring subscription and get access to hundreds of different yoga classes Or Purchase the Prenatal Bundle for lifetime access to all 4 trimesters