1st Trimester: Building Foundation & Breath Awareness

  1. Class 1: Gentle Flow & Breath Awareness

    • Introduction to belly breathing, cat-cow, seated twists, child’s pose. Focus: Relaxation and grounding.

  2. Class 2: Foundations of Core Stability

    • Diaphragmatic breathing, pelvic floor awareness, gentle core engagement in tabletop and side-lying poses.

  3. Class 3: Connecting to Breath & Body

    • Deep belly breathing, gentle stretches (neck, shoulders), hip circles in tabletop, seated forward bends.

  4. Class 4: Full-Body Stretch

    • Side stretches, half-sun salutations (no full forward folds), cat-cow, gentle hip openers like butterfly pose.

  5. Class 5: Standing Poses & Strength

    • Mountain pose, warrior I and II, chair pose with slight engagement, gentle arm stretches.

2nd Trimester: Strengthening & Opening for Comfort

  1. Class 6: Opening & Stabilizing Hips

    • Gentle lunges, modified pigeon pose, seated butterfly, hip circles, and supported deep squat (Malasana).

  2. Class 7: Balance & Stability Practice

    • Tree pose, standing wide-leg forward bend (slightly forward), warrior III using a wall, gentle calf and ankle stretches.

  3. Class 8: Shoulder & Chest Opening

    • Gentle shoulder rolls, supported fish pose with a bolster, cow-face arms, puppy pose for upper body release.

  4. Class 9: Energy-Boosting Flow

    • Modified sun salutations, side stretches, goddess pose, and gentle spinal twists seated.

  5. Class 10: Pelvic Floor Awareness & Release

    • Cat-cow, deep breathing, pelvic tilts, child’s pose, gentle hip rocks, seated pelvic floor release.

3rd Trimester: Preparing for Labor & Comforting Movements

  1. Class 11: Hip Opening & Lower Back Release

    • Modified child’s pose, pigeon (using bolster support), gentle low squat, hip circles, and seated forward bend.

  2. Class 12: Labor Preparation & Breathing Techniques

    • Visualization with deep breathing, lion’s breath, slow hip rocks, supported cat-cow, breathing in child’s pose.

  3. Class 13: Strength for Delivery

    • Supported goddess pose, gentle chair pose with wall support, low lunge, calf raises, and ankle rotations.

  4. Class 14: Bonding Through Breath & Movement

    • Side-lying relaxation, belly breathing, gentle hip rocks, visualization exercises, positive affirmations.

  5. Class 15: Gentle Movement for Sleep Support

    • Forward folds, hip circles in tabletop, shoulder stretches, modified reclined twist, calming breathwork.

Postnatal Classes: Recovery & Gentle Rebuilding

  1. Class 16: Postnatal Core Recovery

    • Diaphragmatic breathing, pelvic floor exercises, gentle reclined core engagements, tabletop cat-cow.

  2. Class 17: Shoulder & Back Relief

    • Shoulder rolls, chest opening, gentle child’s pose, cow-face arms, seated spinal twist, supported bridge.

  3. Class 18: Pelvic Floor Reconnection

    • Pelvic floor strengthening, diaphragmatic breathing, pelvic tilts, cat-cow, gentle lower-back stretches.

  4. Class 19: Bonding with Baby

    • Baby pose on belly, gentle seated stretches while holding baby, side-lying relaxation, baby massages.

  5. Class 20: Energizing Flow for New Moms

    • Modified sun salutations, gentle lunges, seated forward fold, grounding poses, ending with calming breathwork.