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Pregnancy Yoga and Meditation for Calm and Relaxation

Alice Rawsthorne

4.4

Based on 13 ratings

Alice Rawsthorne

Yoga and meditation can be a wonderful way to connect to your breath, your baby and your body during pregnancy. This course is guided by yoga instructor Alice Rawsthorne, who is qualified in prenatal and postnatal yoga (certified by MOGA, a Yoga Alliance approved teacher training school specialising in pre & postnatal yoga). The focus of all of these classes is to increase feelings of calm and relaxation, activating our parasympathetic nervous system (rest and digest, versus fight and flight).

This course is for you if you're looking to...

- connect to your body and bond with your baby

This course is for you if you're looking to...

- connect to your body and bond with your baby

- take some valuable Me Time

- learn breathing techniques and movements to support you in pregnancy and labour

- invite calmness into your week

What's included in this course?

The course includes:

- A guided breathing exercise to introduce more calm and relaxation, useful for throughout your pregnancy and labour

- A 45 minute gentle pregnancy yoga class, with a focus on calm and connection

- A mantra meditation to cultivate more calm and confidence during your pregnancy

- A guided meditation focusing on gratitude

- A guided body scan meditation to bring awareness to your breath, body and baby

- A 5 senses meditation to increase connection to yourself and your surroundings

- Mini FAQ videos to answer some frequently asked questions about pregnancy

- Support from Alice whenever you need it.

The yoga class in this course is suitable for pregnant people from 14 weeks into your pregnancy onwards, and includes variations for postures to suit your body. Please speak to your doctor or healthcare provider before taking part in physical activities during pregnancy.

What are the benefits of pregnancy yoga?

Prenatal yoga can help to:

- improve sleep

- reduce stress and anxiety

- increase strength, control and endurance of muscles needed for childbirth

- decrease lower back pain, headaches and shortness of breath

- release physical tension and achy muscles

- increase body awareness (a wonderful skill to use during pregnancy and labour)

- feel more connected to your body and your baby

Have any questions? Drop us a message on Instagram @pregnancyyogauk . See you in class soon.

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What's inside

Learning objectives

Breathing exercises to create more calm during pregnancy and labour
Gentle yoga movements to support your prenatal body and mind
Mantra meditation to help you find calm, confidence and connection

Body scan meditation for increased awareness and calm
Faqs about pregnancy, including posture, diastasis recti and common pregnancy myths

Breathing exercises to create more calm during pregnancy and labour
Gentle yoga movements to support your prenatal body and mind
Mantra meditation to help you find calm, confidence and connection
Body scan meditation for increased awareness and calm
Faqs about pregnancy, including posture, diastasis recti and common pregnancy myths

Syllabus

Introduction

Welcome to this pregnancy yoga course! If you have any questions, simply reach out on Instagram or Facebook @pregnancyyogauk .

Thank you for joining this online pregnancy yoga course! If you have any questions feel free to message me on Instagram or Facebook @pregnancyyogauk

This video discusses what diastasis recti is, and what precautions to take during pregnancy. The separation between your stomach muscles will usually go back to normal by the time your baby is 8 weeks old.

After you have had your baby, you can check the size of the separation with this simple technique:

Lie on your back with your legs bent and your feet flat on the floor.
Raise your shoulders off the floor slightly and look down at your tummy.
Using the tips of your fingers, feel between the edges of the muscles, above and below your belly button. See how many fingers you can fit into the gap between your muscles.

Do this regularly to check that the gap is gradually getting smaller.

If the gap is still obvious 8 weeks after the birth, contact you doctor/GP as you may be at risk of back problems. The GP can refer you to a physiotherapist, who will give you some specific exercises to do.

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Career center

Learners who complete Pregnancy Yoga and Meditation for Calm and Relaxation will develop knowledge and skills that may be useful to these careers:

Prenatal Yoga Instructor

A Prenatal Yoga Instructor specializes in guiding pregnant individuals through safe and beneficial yoga practices tailored to their unique needs. This course directly prepares learners for success as a prenatal yoga instructor by providing a deep understanding of gentle yoga movements, breathing techniques, and meditation specifically designed for pregnancy. The focus on increasing calm, reducing stress, and connecting to the body and baby aligns perfectly with the goals of prenatal yoga. Learners gain insights into modifying postures, addressing common pregnancy discomforts like back pain, and supporting the physical and mental well-being of expectant parents. The inclusion of FAQs about pregnancy topics such as diastasis recti and prenatal posture further enhances the instructor's knowledge base. This particular course helps build a foundation in creating a supportive and calming environment essential for this specialized teaching role.

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Breathwork Facilitator

A Breathwork Facilitator guides individuals or groups through conscious breathing exercises to promote physical, mental, and emotional well-being. This course offers an excellent foundation for a Breathwork Facilitator, as it extensively features guided breathing exercises explicitly designed to introduce more calm and relaxation. Techniques like Rib Cage Breathing and Full Body Breathing are central to the curriculum, aimed at activating the parasympathetic nervous system for a "rest and digest" state. Learners gain direct experience in understanding the power of the breath to reduce stress and anxiety, increase body awareness, and foster a deeper connection to oneself. While the course is framed for pregnancy, the fundamental principles and practical application of breathwork for achieving calm are universally applicable. This course helps build a foundation in teaching effective respiratory practices for general well-being.

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Meditation Teacher

As a Meditation Teacher, you guide individuals or groups in various meditation techniques to foster mental clarity, emotional balance, and inner peace. This course provides comprehensive training in several forms of meditation, including mantra meditation, gratitude meditation, body scan meditation, and 5 senses meditation. These practices are directly applicable to helping clients achieve calm and relaxation. The emphasis on activating the parasympathetic nervous system, connecting to oneself, and reducing stress and anxiety aligns perfectly with the core principles of meditation instruction. Learners also gain extensive experience with guided breathing exercises, which are fundamental to many meditation practices. This course fundamentally supports those wishing to specialize in mindfulness for specific populations or stress reduction programs, offering a robust set of tools for aspiring meditation teachers.

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Childbirth Educator

A Childbirth Educator prepares expectant parents for the experience of labor, birth, and early parenting through comprehensive classes and support. This course directly supports a Childbirth Educator by providing specific and practical techniques that can be taught to individuals preparing for labor. The learning objectives directly mention breathing techniques and movements to support individuals in pregnancy and labor, which are critical components of childbirth education. Understanding how to reduce stress and anxiety, increase body awareness, and promote calm through meditation and yoga can significantly enhance the educator's curriculum. The course's FAQ videos, covering topics like prenatal posture and common pregnancy myths, provide valuable information for addressing common concerns. This course helps build a foundation in teaching comfort measures and mental preparation strategies for labor.

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Mindfulness Instructor

A Mindfulness Instructor guides individuals or groups in cultivating present moment awareness and acceptance through various practices. This course provides an excellent foundation for a Mindfulness Instructor, deeply exploring techniques like body scan meditation, 5 senses meditation, and gratitude meditation, all central to mindfulness practice. The focus on connecting to the body, breath, and surroundings, along with the intention of activating the parasympathetic nervous system, aligns perfectly with the goals of mindfulness. Learners develop skills in guiding others to reduce stress, improve self-awareness, and invite calmness into their lives. While the course is specific to pregnancy, the underlying principles and practices are broadly applicable to teaching mindfulness in various contexts. This particular course helps build a foundation in facilitating a deep connection to inner experience for a diverse range of clients.

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Yoga Studio Owner Manager

A Yoga Studio Owner Manager oversees the operations of a yoga studio, including class scheduling, instructor hiring, and community engagement, while often also teaching classes. This course offers deep insight for a Yoga Studio Owner Manager by providing specialized knowledge in a high-demand niche: prenatal yoga and meditation. Understanding the specific needs of pregnant individuals, the benefits of specialized gentle movements, and various meditation techniques for calm and connection allows the owner to curate relevant class offerings and hire appropriately skilled instructors. The course also provides insight into the structure of effective wellness content, which helps in marketing and program development for the studio. This course helps build a foundation in both the practical aspects of teaching and the strategic planning for a niche market within the broader yoga industry.

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Retreat Facilitator

A Retreat Facilitator designs and leads immersive experiences focused on personal growth, relaxation, or specific wellness themes, often in a group setting. This course provides a strong foundational toolkit for an aspiring Retreat Facilitator, particularly for those interested in wellness or mindfulness retreats. The course includes guided breathing exercises, a gentle yoga class focused on calm and connection, and a variety of meditations such as mantra, gratitude, body scan, and 5 senses. These are all core components often featured in successful retreats aimed at stress reduction and inner peace. The emphasis on creating feelings of calm and relaxation, and activating the parasympathetic nervous system, directly informs the design and delivery of a restorative retreat experience. This course helps build a foundation in curating and leading transformative wellness sessions for participants.

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Doula

A Doula provides continuous physical, emotional, and informational support to individuals before, during, and after childbirth. This course strongly supports an aspiring Doula by equipping them with essential tools for supporting expectant parents. The focus on breathing techniques and gentle movements for labor support, as well as strategies to invite calmness and reduce stress, directly translates to the doula's role in providing comfort and advocacy during childbirth. Understanding how to facilitate connection to the body and baby, along with insights from the FAQ videos on common pregnancy concerns like posture and diastasis recti, helps a doula offer more informed and empathetic support. This course helps build a foundation in guiding individuals toward a more relaxed and empowered birthing experience, complementing the broader scope of doula services.

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Stress Management Consultant

A Stress Management Consultant helps individuals and organizations identify stressors and develop effective strategies for coping and resilience. This course builds a strong foundation for a Stress Management Consultant due to its explicit focus on increasing feelings of calm and relaxation, and activating the parasympathetic nervous system. The course teaches practical, actionable techniques such as guided breathing exercises, gentle movements, and various forms of meditation (mantra, gratitude, body scan, 5 senses) specifically designed to reduce stress and anxiety. These methods are highly adaptable for clients facing various life stressors, not exclusively pregnancy-related ones. The course helps build a foundation in understanding the physiological and psychological mechanisms of stress and providing tools for effective self-regulation and emotional balance, applicable across diverse client needs and organizational contexts.

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Holistic Health Practitioner

A Holistic Health Practitioner takes a comprehensive approach to well-being, considering the mind, body, and spirit in their support for clients. This course offers deep insight for a Holistic Health Practitioner as it provides several modalities for promoting overall well-being. The integration of gentle physical movement (yoga), breathwork, and various meditation techniques (mantra, gratitude, body scan) directly addresses the mind-body connection. The explicit goal of activating the parasympathetic nervous system for rest and digest aligns with holistic principles of balanced health. While focused on pregnancy, the fundamental techniques for reducing stress, improving sleep, and increasing body awareness are universally applicable in holistic health practice. This course helps build a foundation in guiding clients towards self-regulation and profound inner calm through integrated mind and body practices.

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Content Creator for Wellness

A Content Creator for Wellness develops engaging and informative materials, such as videos, articles, or audio guides, focused on health, mindfulness, and well-being for various platforms. This course may be very useful for a Content Creator for Wellness, offering a rich source of practical knowledge and structured practices. The detailed instruction on guided breathing exercises, gentle yoga flows, and diverse meditation techniques (mantra, gratitude, body scan, 5 senses) provides excellent material for creating instructional or inspirational content. Understanding how to articulate the benefits of these practices, such as reducing stress and anxiety, improving sleep, and increasing body awareness, enables the creation of compelling narratives. The course also showcases a clear structure for delivering wellness content, from introductions to FAQs, directly aiding in content design and audience engagement.

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Wellness Coach

A Wellness Coach partners with clients to achieve their health and well-being goals, often encompassing physical, mental, and emotional aspects. This course may be useful for a Wellness Coach by providing a strong framework for guiding clients toward greater calm, relaxation, and body awareness. The emphasis on stress reduction, improving sleep, and fostering a deeper connection to oneself aligns directly with common wellness objectives. Techniques such as guided breathing exercises, various forms of meditation (mantra, gratitude, body scan), and gentle movements can be integrated into coaching strategies to help clients manage anxiety and cultivate a more balanced lifestyle. The course's focus on activating the parasympathetic nervous system deeply informs approaches to stress management. This course helps build a foundation for teaching practical self-care tools that clients can implement.

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Corporate Wellness Coach

A Corporate Wellness Coach supports employees in improving their health and well-being within a workplace setting, often through workshops, individual coaching, or program implementation. This course may be helpful for a Corporate Wellness Coach by providing concrete, portable techniques for stress reduction and mindfulness that are highly relevant to the demands of the modern workplace. The focus on activating the parasympathetic nervous system to counteract "fight or flight" responses is directly applicable to managing workplace stress. Techniques like guided breathing exercises and various meditations (mantra, body scan, 5 senses) can be easily taught in corporate settings to help employees achieve calm, improve focus, and enhance resilience. Understanding these practical tools helps build a foundation for designing and leading effective sessions that promote employee mental and emotional well-being and productivity.

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Wellness Program Coordinator

A Wellness Program Coordinator is responsible for developing, organizing, and overseeing initiatives that promote health and well-being within an organization or community. This course may be helpful for a Wellness Program Coordinator by offering direct insight into popular and effective wellness modalities. The course demonstrates how to structure guided breathing exercises, gentle yoga sessions, and various meditation practices to foster calm and relaxation. Understanding the explicit benefits, such as stress reduction, improved sleep, and enhanced body awareness, equips a coordinator with the knowledge to select and implement valuable program components. Familiarity with these specific techniques, including mantra, gratitude, and body scan meditations, helps in curating offerings that genuinely activate the parasympathetic nervous system for participants. This course helps build a foundation in designing impactful mind body wellness content.

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Life Coach

A Life Coach partners with clients to identify goals, create actionable plans, and overcome obstacles to achieve personal and professional growth. This course may be helpful for a Life Coach by providing a robust toolkit for supporting clients in managing stress, cultivating self-awareness, and fostering emotional well-being. The emphasis on "Me Time," inviting calmness, and connecting to one's body and inner experience aligns with the holistic approach of many coaching practices. Techniques taught, such as guided breathing, various meditations (mantra, gratitude, body scan), and gentle movements, can be integrated into coaching sessions to help clients reduce anxiety, improve focus, and build resilience. This course helps build a foundation in guiding individuals toward greater self-care and a more balanced life, complementing broader coaching objectives through practical mindfulness tools.

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Reading list

We've selected 50 books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Pregnancy Yoga and Meditation for Calm and Relaxation.

The Relaxation Response

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Introduces the relaxation response, a technique that can help reduce stress and improve health. It classic work on relaxation and stress reduction.

The Relaxation Response

Kindle Edition

Mindfulness in Plain English

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Is widely recommended as an excellent starting point for anyone interested in mindfulness meditation. It offers clear, straightforward instructions and demystifies meditation, making it accessible to readers of all backgrounds. It is particularly useful for gaining a broad understanding of the basic principles and practices of mindfulness.

Pregnancy Yoga and Meditation for Calm and Relaxation

What's inside

Learning objectives

Syllabus

Save this course

Career center

Reading list

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