1st PRE VIDEOS

1st Trimester

1-16 weeks

(I prefer to use Iyengar trimester breakdown for my body work.)

As stated many times on my site, the more knowledge that I gain on prenatal movement, the more I do not recommend training during the 1st trimester as it is such a delicate time. In good conscience, I can only recommend WATCHING the 101s + doing the one IN 10 ALLONGE below made specifically for the first trimester.

Do any other movement at your own discretion.

101s

ltd prenatal + postpartum
101 BREATHWORK + ABDOMINAL ENGAGEMENT

A must for all humans.

First comes the breath. Then alignment. Then movement.

The foundation of all movement begins with the breath.

PRE 2 3

POST 1 2 3

101 SKIN ROLLING
101 PRE + POSTNATAL SAHRMANN

Must learn for all Pre + Post.

Basic Breath + Levels 1-5: focusing on proper alignment of the pelvis along with full engagement of the lower trans abs.

diastasis recti safe

Equipment:

yoga mat

LG stability ball

wall/immovable couch

101 PRE + POSTNATAL BIRD DOG + DEAD BUG

SAFE FOR ALL PRENATAL + POST PARTUM

Alignment + Biomechanics.

Bird Dog + Dead Bug: trans ab Engagement.

*Great for anyone with back pain.

EQUIPMENT:

lg stability ball - Pre 3rd trimester

diastasis recti safe

101 CLOCK - TRANS ABS

Must learn for all Pre + Post.

101 TRANS AB ENGAGEMENT

MODIFICATIONS GIVEN FOR 1ST, 2ND TRIMESTERS + POST PARTUM.

diastasis recti safe

101 PLANKS 2

FOR POST PARTUM ONLY

An additional 101 with even more information on alignment + abdominal engagement of front planks.

Valuable information for all humxns.

Specific modifications given for post partum individuals and those with weak transverse abdominals and/or back pain.

101 SQUATS + FEMUR HEAD ALIGNMENT

Specific information on alignment, femur head placement + abdominal engagement of squats.

Valuable information for all humxns.

This alignment adjustment changed my strength and my body composition within 2 weeks. WILD.

101 SERRATUS
101 ALIGNMENT WEIGHT RESISTANCE

diastasis recti safe

101 HEADSTANDS

Great for every human.

All PRE + POST: if you’ve never done a headstand in your life, now is not the time to incorporate on your own.

101 ROW 31.03.23
101 BALLET ARM POSITIONS 22.02.21

diastasis recti safe

101 BREATH: UJJAYI + PILATES

SAFE FOR ALL PRENATAL + POST PARTUM.

diastasis recti safe

101 FEET POSITIONS

diastasis recti safe

101 OFFICE ALIGNMENT

Alignment for office work to avoid injury from mal-alignment.

diastasis recti safe

101 PLIÉ

SAFE FOR ALL PRENATAL + POSTPARTUM

Alignment + Biomechanics.

Plié breakdown with attention to the feet and to the pelvis.

diastasis recti safe

Equipment:

barre/chair

101 TENDU + BATTEMENT

SAFE FOR ALL PRENATAL + POST PARTUM

Alignment + Biomechanics.

Tendu + Battement: pelvis/feet/leg placement with trans ab + hamstring engagement.

diastasis recti safe

Equipment:

barre/chair

IN 10

PRE 1ST IN 10 ALL
IN 10 ALLONGE - FATIGUE, DIZZINESS + HEADACHE 30.11.20

SAFE FOR ALL PRENATAL + POST PARTUM.

Iyengar sequence to aid Fatigue, Dizziness + Headache.

Birthers: All Prenatal + All Post Partum

diastasis recti safe

Equipment:

chair or stool

2 bolsters or pillows

bosu ball or pillows galore

yoga belt - thigh width 2nd + 3rd Tris

yoga belt - ankle width 1st Tri + All Post Partum

opt yoga block