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Prenatal and Postnatal Yoga

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Anchor in your body & bond with your baby in prenatal yoga.

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The Prenatal Yoga Collection provides classes for seasoned yogis and beginners. 

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. 

Benefits of prenatal yoga with Clara:

  • 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. 

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 seasoned 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

✧ Join the Community ✧

Our community boasts yogis from countries all over the world who gather and co-create the spaces we share on the Practice with Clara platform.

Join a community of over 1.3k yogis from around the world in the PWC Facebook Group

· Share your feedback

· Seek help and motivation from the community

· Discuss and receive input on yoga challenges and injuries

· Cultivate a global community

· Exclusive access to content and upcoming events

· Bring your ideas and questions to the PWC Ambassadors 

Take a LIVE yoga class with Clara each week and join hundreds of yogis worldwide. 

· Ask Clara questions in the live Q&A after class

· Participate in a class with Clara and the community

· Put in your request for a specific class

· Build to a peak pose in a vinyasa-style sequence

· Learn modifications for injuries

· Receive how-to guides to advance your practice

More Opportunties on Practice with Clara

See the History of Our 30-Day Yoga Challenges 

Take a look at the past 30-day yoga challenges and discover more reasons to join us. 

Read the history of the 30-day challenges with the past partnerships, themes, interviews with professionals, and more. 

Join an Upcoming 30-Day Yoga Challenge

See when the next 30-day yoga challenge is hosted to join the LIVE yoga & meditation classes and connect with thousands of practitioners worldwide.

Check out the events page to learn more. 

Are you looking for more opportunities to practice yoga, for free? 

Check out our Free Yoga page to see the latest offerings. 

Choose from three unique, free, offerings: 
30-day challenge
7-day series for beginners
7-day series for advanced vinyasa yogis 

✧ Community Feedback ✧

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✧ Frequently Asked Questions ✧

1. What is the Practice with Clara Membership & App?

Practice with Clara is an online platform and Apps that allow you to take your yoga with you anywhere, anytime! With hundreds of classes in various styles, including Hatha, Vinyasa, Restorative, Yin, Prenatal, and Meditation, there’s something for everyone at any level of the practice. The PWC Membership provides a monthly or yearly subscription package with the first 7-days free for you to experience the courses. 

2. How is the Membership Different from the YouTube Playlists?

A membership to the Practice with Clara Apps provides:

  • Access to the members-only library of yoga classes
  • Weekly LIVE classes with Clara
  • Unique events and workshops
  • Downloadable assets including:
    • Monthly Calendars
    • Journaling Booklets
    • Spotify Playlists
  • Access to a community of yogis worldwide 
  • Q&A sessions with Clara
  • & much more!

Clara’s YouTube Channel provides carefully curated playlists to introduce you to the free programs and yoga challenges for you to get a taste of what’s offered and commit to your wellness!

3. What Do I Get When I Join the 7-Day Program?

The 7-day programs include: 

  • 7-Days of Vinyasa Yoga Intensive
  • 7-Days of Yoga for Beginners

These programs provide a weeks-worth of yoga classes to ignite your yoga practice and cultivate a new, healthy habit. 

When you sign-up for one of these programs, you’ll receive:

  • A welcome email to the program from Clara
  • A class each day for 1-week
  • Curated Spotify playlists to accompany each course
  • A calendar to track your progress
  • Access to the private PWC Facebook Group

These programs are free with no hidden costs or fees; PLUS, you’ll still receive the 7-day free trial on the PWC Apps once you complete the series!

4. What Do I Get When I Join the 30-Day Yoga Challenge?

We host quarterly 30-day yoga challenges that are always free for all members of Practice with Clara. Each yoga challenge is themed based on the season. We’ve provided our inaugural challenge, Reconnect | A 30-Day Yoga Challenge, as an email series for you to try to test your physical and mental discipline and endurance!

What you receive in Reconnect | 30-Day Challenge

  • A welcome email to the program from Clara
  • A class each day for 30-days
  • Curated Spotify playlists to accompany each course
  • A calendar to track your progress
  • A journaling booklet to incite self-reflection 
  • Access to the private PWC Facebook Group

This program is free, anytime, with no hidden costs or fees, PLUS you’ll still receive the 7-day free trial on the PWC Apps once you complete the series!

 5.  I Want to Try the App, What’s Next? 

Great, we’re so happy to have you join our community!

To set up the PWC App, here are your next steps:

6. I’m Injured, Pregnant, or New to the Practice—Can I Join?

YES, no matter where you are at in your practice, there are classes for you on Practice with Clara. 

We’ve created playlists for beginners and those who are new to the practice.

we also have the Prenatal Collections with classes from the 1st – 4th trimesters that I created when I was pregnant with my daughter. 

Finally, I offer PLENTY of modifications and suggestions based on injury in all the platform classes. 

The biggest thing is to always listen to your body; your body is the greatest teacher.

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