Muhammad Hijazi محمد حجازي

Prenatal Yoga Classes: Trimester-Based Program

Welcome to our Prenatal Yoga classes designed to support expecting mothers through their journey of pregnancy. This comprehensive program is designed to address the changing needs of each trimester, combining yoga asanas, meditation, and breathing techniques to promote physical health, emotional balance, and relaxation.

Trimester 1: Weeks 1-12

Class 1: Foundations of Prenatal Yoga

• Introduction to prenatal yoga
• Gentle stretches to alleviate early pregnancy discomforts
• Pelvic floor exercises
• Breathing techniques for relaxation

Class 2: Energizing the Body

• Standing poses for building strength
• Modified sun salutations for gentle movement
• Gentle twists for spinal health
• Meditation: Mindfulness of breath

Class 3: Balancing Emotions

• Hip-opening poses to release tension
• Heart-opening stretches for emotional balance
• Breathing exercises for calming the mind
• Meditation: Loving-kindness meditation

Class 4: Nurturing Self-Care

• Restorative poses for relaxation
• Gentle backbends to alleviate back strain
• Pelvic tilts and circles
• Meditation: Body scan

Class 5: Connecting with Baby

• Gentle seated stretches for hip flexibility
• Cat-cow variations for spine mobility
• Breathing techniques for bonding with the baby
• Meditation: Visualization

Class 6: Strengthening Core and Stability

• Modified plank and side plank for core engagement
• Pelvic floor awareness during poses
• Gentle balance poses for stability
• Meditation: Breath awareness

Class 7: Relieving Aches and Pains

• Gentle stretches for relieving lower back pain
• Neck and shoulder releases
• Restorative poses for relaxation
• Meditation: Progressive muscle relaxation

Class 8: Mindful Rest and Renewal

• Supported relaxation in restorative poses
• Gentle stretches for whole-body relaxation
• Deep breathing techniques for inner calm
• Meditation: Yoga Nidra

Trimester 2: Weeks 13-27

Class 1: Embracing Changes

• Modified warrior poses for strength
• Hip stretches for comfort
• Gentle backbends and heart-opening poses
• Meditation: Breath awareness and gratitude

Class 2: Supporting Digestion and Circulation

• Twists for digestion and detoxification
• Leg exercises to improve circulation
• Pelvic floor exercises
• Meditation: Guided body scan

Class 3: Creating Space

• Modified lunges and hip stretches
• Gentle stretches for expanding ribcage
• Breathing techniques for relaxation and space
• Meditation: Mindful movement

Class 4: Partner Poses and Connection

• Partner-assisted stretches for bonding
• Gentle backbends with partner support
• Breathing exercises for emotional connection
• Meditation: Partner meditation

Class 5: Strengthening Lower Body

• Squats and lunges for leg strength
• Pelvic stability exercises
• Balancing poses for focus
• Meditation: Grounding meditation

Class 6: Relaxation and Flexibility

• Deep stretches for hip and pelvic muscles
• Gentle twists for spinal health
• Restorative poses for relaxation
• Meditation: Breath-centered meditation

Class 7: Finding Comfort

• Supported poses with props for relaxation
• Modified inversions for circulation
• Breathing exercises for relaxation
• Meditation: Gratitude meditation

Class 8: Cultivating Inner Strength

• Standing poses for overall strength
• Modified sun salutations for energy
• Pelvic floor awareness during poses
• Meditation: Inner strength visualization

Trimester 3: Weeks 28-Birth

Class 1: Easing Discomfort

• Gentle stretches for back and hip relief
• Pelvic tilts and circles
• Restorative poses for relaxation
• Meditation: Body scan and release

Class 2: Opening Heart and Hips

• Heart-opening poses for emotional release
• Hip stretches for flexibility
• Breath awareness for relaxation
• Meditation: Loving-kindness meditation

Class 3: Building Endurance

• Modified standing poses for stability
• Leg exercises for strength
• Pelvic floor awareness during poses
• Meditation: Breath awareness

Class 4: Preparing for Labor

• Squats and pelvic movements for birth preparation
• Breath techniques for pain management
• Restorative poses for relaxation
• Meditation: Visualizing birth process

Class 5: Connecting with Baby

• Gentle stretches and poses for bonding
• Breathing exercises for connection
• Pelvic floor awareness and relaxation
• Meditation: Bonding visualization

Class 6: Relaxation and Self-Care

• Restorative poses with breath awareness
• Gentle stretches for tension relief
• Deep breathing techniques for relaxation
• Meditation: Inner peace meditation

Class 7: Embracing Change

• Gentle stretches and movements for flexibility
• Mindful flow for energy
• Breathing exercises for calm
• Meditation: Gratitude meditation

Class 8: Nurture and Renewal

• Supported relaxation poses for comfort
• Gentle stretches for overall relaxation
• Breathing techniques for relaxation
• Meditation: Yoga Nidra

Remember, every pregnancy journey is unique, and it’s important for participants to listen to their bodies and modify poses as needed. Encourage open communication and mindfulness throughout the classes. Congratulations on supporting expecting mothers in their beautiful journey!