Oh.

I guess this is..............related

somehow.

www.nytimes.com/2008/06/22...egnant.html

~V~

Here's my sequence if you are interested

Prenatal Class Format

In the center

Easy Cross Legged Sit with Kegel exercises (both urethra squeeze and perineum lift or just general Kegels)

Cat/Cow

Spinal Balance

Drop knees & step one foot forward to come to standing, supporting with hands on forward leg

Standing hip circles

Goddess Squat flow or Squat flow (chair under the pelvis option)

Straddle fold, facing chair and hands on the chair for support

Chest circles into a standing Chest Opener (with option to bend forward at the hip)

Flowing Chair (chair under the glutes option)

Warrior 2 (chair under the pelvis option)

Reverse Warrior (chair under the pelvis option)

Extended Angle, bottom arm on thigh, top hand wraps around lower back (chair under the pelvis option)

Triangle with hand on chair

Eagle with the crossed foot touching the floor

Tree with one hand on chair option

Modified Dancer, no back bend, with one hand on chair or overhead

Piriformis Stretch, legs straight one foot crossed over the other, bend forward and touch chair

Transition to Kneeling

Transition from Half Forward Fold with hands on the chair into Downward Facing Dog, using hands on the chair to work down towards the floor

Place padding under the knees

Kneeling Yogi Pushups (usually two sets with the chest stretch in between)

Kneeling Chest Stretch with hands clasped behind back (option to bend forward at the hip)

Child’s Pose

Kneeling Side Plank

Kneeling Lunge with hands on blocks to start

Transition to seated

Staff Pose with option for bent knees and blanket under hips

Single Leg Forward Fold with strap around foot

Seated Side Bend either with one leg straight and strap around foot or both legs crossed

Seated Straddle with Chest Opener back to back with a partner—arms form a goal post shape and one partner gently presses their elbows together for a bigger opening, switch sides

Open Cobbler’s with a partner—both partners back to back in Cobbler’s/Bound Angle, one partner folds forward and the other reclines over their back (option of a blanket under the head)

Easy Seated Twist with a partner—back to back legs crossed in an Easy Sit, twist goes no further than a 45-degree angle

Transition to the wall

Sitting with back against the wall in either Cobbler’s or a Japanese Sit/Beginning of Hero’s pose with at least one block under the hips—while holding this pose Alternate Nostril Breath

Final rest can be done in the sitting position at the wall or lying on the side with one bolster under the head and one bolster between the knees

Begin final rest with guided visualization, one hand on belly