oga for the body you're in today, not the one you used to have.
Your centre of gravity has moved. Your ligaments are looser. What felt easy last week might not today. This practice isn't about performing poses. It's built on asana's original instruction, steady and comfortable, so you can move with what's actually available.
Asana: Moving With What Is is a printable prenatal yoga sequence of around 20–30 minutes, designed for any stage of pregnancy and any experience level.
What's inside
How to approach movement in pregnancy without pushing
Opening and grounding: Mountain, side stretch, supported forward fold, cat-cow, thread the needle
Hips and pelvis: low lunge, supported squat, reclined butterfly
Strength and stability: Warrior II, standing glute press with a chair, lateral lunge
Rest: supported side-lying savasana
Clear cues and breath counts for every pose, plus what you'll need
Three journal prompts and what research says about prenatal yoga
Who it's for: Pregnant people in any trimester who want a short, safe, realistic home practice. Beginners are welcome. You'll need a mat and a chair or wall, and a pillow or bolster helps.
PDF download · 10 pages · 20–30 minute sequence · All trimesters · Beginner-friendly
Asana is the third limb of yoga, and the only one most people know. Here it means moving with what is, not performing. Read the full story →
oga for the body you're in today, not the one you used to have.
Your centre of gravity has moved. Your ligaments are looser. What felt easy last week might not today. This practice isn't about performing poses. It's built on asana's original instruction, steady and comfortable, so you can move with what's actually available.
Asana: Moving With What Is is a printable prenatal yoga sequence of around 20–30 minutes, designed for any stage of pregnancy and any experience level.
What's inside
How to approach movement in pregnancy without pushing
Opening and grounding: Mountain, side stretch, supported forward fold, cat-cow, thread the needle
Hips and pelvis: low lunge, supported squat, reclined butterfly
Strength and stability: Warrior II, standing glute press with a chair, lateral lunge
Rest: supported side-lying savasana
Clear cues and breath counts for every pose, plus what you'll need
Three journal prompts and what research says about prenatal yoga
Who it's for: Pregnant people in any trimester who want a short, safe, realistic home practice. Beginners are welcome. You'll need a mat and a chair or wall, and a pillow or bolster helps.
PDF download · 10 pages · 20–30 minute sequence · All trimesters · Beginner-friendly
Asana is the third limb of yoga, and the only one most people know. Here it means moving with what is, not performing. Read the full story →
