Prenatal Yoga

Keep your Body Fit and Your Baby Healthy
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  • Lectures 60
  • Contents Video: 25 hours
    Other: 2 mins
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 2/2013 English

Course Description

Covering each week of pregnancy (week 12 through week 40), these video classes provide the yoga postures you need to take care of yourself and your growing baby. Each video includes a warm-up followed by a series of standing, seated, and lying postures, all especially adapted for your stage of pregnancy. They finish with a lovely guided relaxation to help you to learn to be in the moment. Classes last 30-60 minutes.


The course will help prepare your body and your mind to deliver your baby. It will facilitate you regaining your figure after childbirth. All postures and techniques are especially adapted to take care of you and your baby.

Classes contain:

  • Information on you and your baby's development for that week of your pregnancy
  • Warm Up exercises
  • Sun Salutations adapted for your growing baby
  • Yoga postures - standing, seated and lying
  • Yoga breathing techniques
  • Relaxation

You can start the course at the week that is appropriate for you. We look forward to joining you on your wonderful journey.

What are the requirements?

  • No prior knowledge of yoga is required

What am I going to get from this course?

  • Take care of your and your baby's health
  • Prepare your body and your mind to deliver your baby
  • Get ready to regain your figure quickly after giving birth
  • Balance your emotions throghout your pregnancy
  • Let yoga enhance the wonderful experience that is carrying and delivering a new life

What is the target audience?

  • Pregnant women who want to protect their baby, stay fit and get back into their favorite jeans after childbirth!

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Introduction
1 page
This short lecture provides an overview of the course.
Section 2: Week 12 of Pregnancy
02:48
We are coming out of our first trimester.  We are feeling more energised. The session is about building a strong foundation.
40:03
We are coming out of our first trimester.  We are feeling more energised. The session is about building a strong foundation.
Section 3: Week 13 of Pregnancy
02:04
Today’s practice will help us tone our leg muscles and abdomen and to release tension in the pelvis and groin.
38:54
Today’s practice will help us tone our leg muscles and abdomen and to release tension in the pelvis and groin.
Section 4: Week 14 of Pregnancy
02:51

We are stretching out today giving more space for our growing baby.

44:32
We are stretching out today giving more space for our growing baby.
Section 5: Week 15 of Pregnancy
02:24
This week’s class will go through different postures to really feel and embrace all parts of our body.
42:42
This week’s class will go through different postures to really feel and embrace all parts of our body.
Section 6: Week 16 of Pregnancy
02:52
We work on our digestive system to avoid constipation and keep a healthy flow.
44:02
We work on our digestive system to avoid constipation and keep a healthy flow.
Section 7: Week 17 of Pregnancy
02:28
We go back to basic grounding postures to gain equilibrium.  We will keep working on our digestive system to keep it healthy.
50:56
We go back to basic grounding postures to gain equilibrium.  We will keep working on our digestive system to keep it healthy.
Section 8: Week 18 of Pregnancy
02:22
This class helps open our thoracic cage and breathe more deeply.
51:02
This class helps open our thoracic cage and breathe more deeply.
Section 9: Week 19 of Pregnancy
02:32
This week we will reduce ligament pain with gentle rolling and stretching movements.
46:41
This week we will reduce ligament pain with gentle rolling and stretching movements.
Section 10: Week 20 of Pregnancy
02:32
Postures, healthy diet, exercises, tips to integrate into our second trimester.
54:05
Postures, healthy diet, exercises, tips to integrate into our second trimester.
Section 11: Week 21 of Pregnancy
02:30
We practice our pelvic floor exercises every day and if we feel tired, place our legs against a wall or a chair and relax.
53:06
We practice our pelvic floor exercises every day and if we feel tired, place our legs against a wall or a chair and relax.
Section 12: Week 22 of Pregnancy
02:31
Take it easy in this week’s class:  do as much as you can, as much as you feel.  We can adapt the class to our energy levels.
49:53
Take it easy in this week’s class:  do as much as you can, as much as you feel.  We can adapt the class to our energy levels.
Section 13: Week 23 of Pregnancy
02:16
We take time in each posture to breathe deeply in and out and don’t rush.
46:57
We take time in each posture to breathe deeply in and out and don’t rush.
Section 14: Week 24 of Pregnancy
02:05
This class is a celebration, celebrate our body, our growing baby, feel how beautiful we are in each posture and in each stretch.
48:36
This class is a celebration, celebrate our body, our growing baby, feel how beautiful we are in each posture and in each stretch.
Section 15: Week 25 of Pregnancy
02:30
We have water beside us while practicing. We pause and eat if we feel the need. The alternate nostril breathing will help us go back to sleep at night.
48:57
We have water beside us while practicing. We pause and eat if we feel the need. The alternate nostril breathing will help us go back to sleep at night.
Section 16: Week 26 of Pregnancy
02:23

In this class we focus on our back.  The postures will help us release backache by rebalancing our weight and by strengthening our natural abdominal muscles belt.

51:04
In this class we focus on our back.  The postures will help us release backache by rebalancing our weight and by strengthening our natural abdominal muscles belt.
Section 17: Week 27 of Pregnancy
02:14

Let’s open our chest to create more room and space for all these growing organs.  We will practice gentle leg stretching exercises to relax our calves.

54:09

Let’s open our chest to create more room and space for all these growing organs.  We will practice gentle leg stretching exercises to relax our calves.


Section 18: Week 28 of Pregnancy
02:38
A healthy diet as baby is demanding a lot of energy will help us cope with tiredness and improve our general well-being.
49:42
A healthy diet as baby is demanding a lot of energy will help us cope with tiredness and improve our general well-being.
Section 19: Week 29 of Pregnancy
02:36
Let’s take time to relax at least 20 minutes per day.  Nurturing ourselves with relaxation will allow us to restore precious reserves of energy and respond better to our demanding baby.
42:57
Let’s take time to relax at least 20 minutes per day.  Nurturing ourselves with relaxation will allow us to restore precious reserves of energy and respond better to our demanding baby.
Section 20: Week 30 of Pregnancy
02:03
Our yoga practice helps us be aware of all the changes in our body, to welcome them and to accept them.  All the movements will be adapted to these changes and our practice will be slower and lighter.
49:35
Our yoga practice helps us be aware of all the changes in our body, to welcome them and to accept them.  All the movements will be adapted to these changes and our practice will be slower and lighter.
Section 21: Week 31 of Pregnancy
02:16
If we feel early contractions we start to practice our breathing exercises.  Breathe in through your nose and out through your mouth.
44:34
If we feel early contractions we start to practice our breathing exercises.  Breathe in through your nose and out through your mouth.
Section 22: Week 32 of Pregnancy
02:33
We take care of our lower backs by practicing all these gentle exercises. These exercises will be very useful during birth.
51:03
We take care of our lower backs by practicing all these gentle exercises. These exercises will be very useful during birth.
Section 23: Week 33 of Pregnancy
02:31

We look after our joints by doing a lot of rolling moves:  don’t forget to smile and laugh.  A happy body is a more flexible body.

54:41
We look after our joints by doing a lot of rolling moves:  don’t forget to smile and laugh.  A happy body is a more flexible body.
Section 24: Week 34 of Pregnancy
02:32
Our practice will be adapted to our condition: asanas will become more gentle and slow. Practicing the “humming bee breath” will help us relieve stress, anger, anxiety and insomnia.
53:07
Our practice will be adapted to our condition: asanas will become more gentle and slow. Practicing the “humming bee breath” will help us relieve stress, anger, anxiety and insomnia.
Section 25: Week 35 of Pregnancy
02:31
Practicing “alternate nostril breathing” will give us a sense of calm. It relieves anxiety and improves concentration.
47:13
Practicing “alternate nostril breathing” will give us a sense of calm. It relieves anxiety and improves concentration.
Section 26: Week 36 of Pregnancy
02:41
Our practice changes. The Sun Salutation series is different: more postures on the chair or sitting down will help.
45:57
Our practice changes. The Sun Salutation series is different: more postures on the chair or sitting down will help.
Section 27: Week 37 of Pregnancy
02:41
There are a lot of tools that we can use to release any anxiety or stress, but the most powerful tool is our mind.  We stay mentally focused, staying with our breath and welcoming everything.
44:15
There are a lot of tools that we can use to release any anxiety or stress, but the most powerful tool is our mind.  We stay mentally focused, staying with our breath and welcoming everything.
Section 28: Week 38 of Pregnancy
02:43
Practicing yoga following the rhythm of our own body. Classes are only a guide. Focus on our breathing exercises, meditate, take time to visualise our perfect birth and fully enjoy our body.
59:31
Practicing yoga following the rhythm of our own body. Classes are only a guide. Focus on our breathing exercises, meditate, take time to visualise our perfect birth and fully enjoy our body.
Section 29: Week 39 of Pregnancy
02:39
We use all types of relaxation techniques, massage our body, talk to our baby and give each other support.  We have everything we need to prepare ourselves for labour.
54:27
We use all types of relaxation techniques, massage our body, talk to our baby and give each other support.  We have everything we need to prepare ourselves for labour.
Section 30: Week 40 of Pregnancy
02:15
We have worked hard until now and we can be extremely proud of ourselves. No matter when we start to practice yoga, we have given ourselves and our baby the best.
01:00:02

We have worked hard until now and we can be extremely proud of ourselves. No matter when we start to practice yoga, we have given ourselves and our baby the best.

Section 31: Conclusion
1 page
This short lecture provides a conclusion to the course.

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Instructor Biography

Christelle Donaghy

Christelle Donaghy, a qualified pre and post natal yoga teacher, registered nurse and yoga practitioner presents the videos. Christelle practices yoga, yogic breathing and meditation every day. Before teaching yoga she worked as a nurse in France, Switzerland, Ireland, and New Caledonia where she assisted in delivering babies. She is qualified in Massage Therapy and Bowen Therapy.

Christelle studied yoga for years under the Himalayan yoga master, Keshav Rupakheti from Nepal. She studied pre and post natal yoga with Jane Mackarness from England. She practised power yoga with Alberto Jorge of Spain and currently practises ashtanga with Manu Navarro from Spain.

Christelle’s story

Our first baby was breech at the first scan - he had plenty of time to turn - but he never did. Instead, he rolled himself up so tightly that even after he was born he used to go to sleep by sucking his own toes.

The obstetrician, a kind and experienced woman, advised me to go for a Caesarean section. Our baby’s health was the most important thing for us, so my husband and I were happy with the decision.

Our second baby had her head down in my womb so I was determined to have a natural birth and my obstetrician agreed. When my waters broke I was 10 days overdue. I managed the labor pain with yogic breathing exercises and by laughing at all my husband’s jokes.

Because I had already had a Caesarean I was attached to a monitor and was not able to move around much - the only movements were on a birth ball. After 16 hours labor, I was still only 3cm dilated and our baby was showing signs of distress. I resigned myself to a second Caesarean; everything went fine and one hour later our daughter was born. She was beautiful.

Our third child had to be born by Caesarean because I had already had two sections. A natural birth was deemed to be too risky. I feel very lucky. My three children are healthy, and I recovered well.

I have often wondered if I did all I could to have a natural delivery with my second baby. Should I have moved around more? Should I have had the monitor taken away, giving me the chance to do yoga and help my baby move down? How important was it to move during labor? I will never know what would have happened. So many "ifs".

But those questions led me to a decision: I wanted to help other mothers through pregnancy, labor and beyond. I practised yoga, but I did not know enough about pregnancy yoga when I was giving birth. Perhaps if I had practised prenatal yoga I would have enjoyed a natural birth with my second and third children.

My mission now is to help other mothers by sharing the benefits and techniques of yoga.

That is why we set up Yoga4mothers.

I am grateful for the three Caesareans because without them I would not have had the chance to learn so much and to share and connect with mothers, fathers and babies around the world.

The Yoga4mothers classes respond to the changes that take place so quickly during pregnancy. They are built on a combination of research and personal experience. I used my nursing background to research in depth what happens in the womb each week. I combined this knowledge with my own experience of pregnancy to develop classes that are appropriate for each week of our pregnancy.

I look forward to seeing you on your yoga mat.

Namaste,

Christelle

Yoga4mothers

Our mission at Yoga4Mothers is to help women through pregnancy and after childbirth.

Yoga has enormous benefits for mother and child and we want to share knowledge and techniques so as many women as possible can benefit. Yoga during pregnancy keeps mother and baby healthy. It prepares the mother mentally and physically for labor. It maintains the mother’s figure and speeds up the process of regaining the woman’s figure after giving birth.

Yoga4mothers offers yoga video classes and information for pregnant women and new mothers.

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