Close this search box.
Practice with Clara

Strong Back (33-min) Hatha

Move with Clara in a prenatal vinyasa yoga class sequenced to strengthen and lengthen your back body.

A strong back is complemented by a soft heart, so send your breath into your upper chest as you flow.

To access the Spotify playlist, please log into your account on your web browser and click on the Spotify icon on this class’ page.

Style: Hatha, Prenatal Series – Prenatal Trimester 2

Duration: 33-min

Level: Open

Props: 2 Blocks & 1 Bolster

Focus: Back strengthening

Location: Leña, Galiano, BC

Ideal for mama’s in their second trimester, you’ll flow slowly through cat/cows in bharmanasana (tabletop pose) and proceed to open the heart and back with finger-stand cobra from your shins.

Progress from bharmanasana to alternate arm/leg lifts, and cat/cow curls touching opposite arm to knee.

Flow with lunges, wide twists, and modified ustrasana (camel pose). Use a block to stabilize your arm muscles and build strength in your biceps, triceps, and abdominals.

Complete your prenatal vinyasa yoga class with seated side waist lengthening, seated twists, and a supported forward fold to release the back body and slow your heart rate and breath. Recline with your yoga bolster along your back.

Close your practice with a soft, supported heart opener to breath into your upper chest as you take savasana. Filmed in Lena, Galiano, BC, yogi mama’s will require two blocks and a bolster to support their prenatal vinyasa yoga class.