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.
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Style: Hatha, Prenatal Series – Prenatal Trimester 2
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.