Copy of TBD Yoga Site Thumbnails (11).png

Prenatal 8 Limbs of Yoga Series - Dharana

$8.00

Pregnancy brain is real. This is how to work with it, not against it.

You walk into a room and forget why. You read the same paragraph three times. Your mind is pulled between appointments, to-do lists, worries and a body that keeps changing. Focusing feels harder than it used to, and it is. You aren't failing at anything.

Dharana: The Practice of Coming Back is a printable prenatal guide to gentle, realistic focus. It isn't about forcing your mind to behave. It's about noticing when it wanders and choosing to come back.

What's inside

Why focus feels harder in pregnancy, explained in plain English
A guided single-point focus practice you can do seated or lying on your side
A 2-minute "come back" practice for scattered days
Journal prompts

Who it's for: Pregnant people in any trimester who feel foggy, scattered or pulled in a hundred directions. No meditation experience needed. Wandering is part of the practice.

Created by Cat Sprague · RYT-500 · Prenatal Yoga Certified · Trauma-informed

PDF download · 10 pages · 5 to 20-minute practice · All trimesters · Beginner-friendly

Dharana is the sixth limb of yoga: choosing one thing to attend to, and returning to it each time the mind wanders. Read the full story →

Pregnancy brain is real. This is how to work with it, not against it.

You walk into a room and forget why. You read the same paragraph three times. Your mind is pulled between appointments, to-do lists, worries and a body that keeps changing. Focusing feels harder than it used to, and it is. You aren't failing at anything.

Dharana: The Practice of Coming Back is a printable prenatal guide to gentle, realistic focus. It isn't about forcing your mind to behave. It's about noticing when it wanders and choosing to come back.

What's inside

Why focus feels harder in pregnancy, explained in plain English
A guided single-point focus practice you can do seated or lying on your side
A 2-minute "come back" practice for scattered days
Journal prompts

Who it's for: Pregnant people in any trimester who feel foggy, scattered or pulled in a hundred directions. No meditation experience needed. Wandering is part of the practice.

Created by Cat Sprague · RYT-500 · Prenatal Yoga Certified · Trauma-informed

PDF download · 10 pages · 5 to 20-minute practice · All trimesters · Beginner-friendly

Dharana is the sixth limb of yoga: choosing one thing to attend to, and returning to it each time the mind wanders. Read the full story →

FAQs

Is this safe in every trimester?

1

Yes. It's a breath and attention practice with no strenuous movement, done seated or lying on your side. As with any practice in pregnancy, check with your midwife or doctor if you have concerns, and stop if anything feels wrong. It's a mindfulness practice, not a treatment. If you're struggling with anxiety or low mood, please talk to your midwife or GP.

My mind wanders constantly. Is this for me?

2

Especially for you. Noticing that you've wandered and coming back is the practice. Every return counts as a rep. Great for after the baby arrives also. Yes. Newborn brain fog is its own thing, and this practice helps there too.

How often should I do it?

3

Try the full practice a few times a week. Use the 2-minute version whenever you feel scattered.

How do I get it?

What if it's not right for me?

4

Instant PDF download after purchase, with a copy sent to your email. There's no app, login or subscription. Print of read straight from your phone, PC or tablet.

See the refund policy.