Prenatal

25 min. Christian Prenatal Yoga for Low Back Pain

Welcome to this 25 minute Christian Prenatal Flow for Low Back Pain!

This short practice targets pernicious low back pain that can crop up during pregnancy. We do lots of forward folds, hip circles, and deep leg stretches to help release tension. 

We use two blocks throughout the practice to help make movements more accessible so make sure to grab yours or a couple books/boxes if you don't have any.

This practice may especially come in handy during the final few weeks of your pregnancy  when babies position themselves for delivery (preferably head down!). Your baby's head is the heaviest part of its body, so gravity is working in your favor here as we do lots of "butt-up, belly-down" movements. 

**If you know your baby is breech, please avoid the squatting poses. Instead, use this time to take some wide legged forward folds, arms stretched out in front of you and your hands on the blocks. This mini-inversion will keep encouraging your baby to turn.

Psalm 112:7 (NIV)

They will have no fear of bad news;
    their hearts are steadfast, trusting in the Lord.

Psalm 112:7 (TPT)

They will not live in fear or dread of what may come,
    for their hearts are firm, ever secure in their faith.

40 min. Christian Prenatal Yoga Flow

**You will need two yoga blocks to support you through this prenatal flow.**

This mindful and dynamic flow targets all the pain points of pregnancy so you're left feeling stretched, strengthened, and soothed!

"All the buried seeds crack open in the dark the instant they surrender to a process they can't see." - Mark Nepo

The Lord had said to Abram, "Go from your country, your people and your father's household to the land I will show you."  -Genesis 12:1 (NIV)

In repentance and rest is your salvation, in quietness and trust is your strength. -Isaiah 30:15 (NIV)

But when the Father sends the Spirit of Holiness, the One like me who sets you free, he will teach you all things in my name. And he will inspire you to remember every word that I've told you. -John 14:26 (TPT)

15 min. Healthy, Happy Pelvic Floor

Pelvic floor muscles support us now and support the growth of new life. They provide the structure to some of the most vulnerable and intimate places in our body. It's easy to overlook them because they don't influence dress sizes and can't be compared to the women on Instagram. However, pelvic floor dysfunction can have major consequences for your health and wellbeing!

It's so easy to ignore the things we cant see, underestimate their power, or push it off because it's vague and unmeasurable. How often do we do that in our faith?

Let this be an invitation to allow the Lord into the vulnerable and most intimate places of your life.

So this is my challenge to you, stay connected with the sensations in your body. Move with great love and care. Choose presence over productivity. Pelvic floor work is a subtle breath-focused work that demands awareness.

Christian Prenatal Yoga Flow: Love vs Fear

care for your body + prepare for childbirth + connect with God

Flow Description

This 30-minute prenatal yoga flow is a well-balanced flow with a selection of seated and standing poses meant to strengthen and stretch your body!

Our theme for the practice is the exploration of the presence of fear and the presence of love. We, humans, are motivated by fear or love. But the Bible says, there is no fear in love, but perfect love casts out fear. Perhaps you’re feeling some fear around your pregnancy, what childbirth is going to be like, or about the transition to motherhood. It’s normal to feel fear, especially amidst this major transition in your life.

If we don’t bring that fear out into the light, it’s just going to fester in darkness. So I invite you as we practice yoga today, to bring that fear into the light, into the presence and goodness of god. Psalm 34:4: I sought the Lord, and he answered me; he delivered me from all my fears.

 

Scripture

For God did not give us a spirit of fear, but of power, love, and self-discipline. {2 Timothy 1:7}

I sought the Lord, and he answered me; he delivered me from all my fears. {Psalm 34:4}

For you created my inmost being; you knit me together in my mother’s womb. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. My frame was not hidden from you when I was made in the secret place. When I was woven together in the depths of the earth, your eyes saw my unformed body. All the days ordained for me were written in your book before one of them came to me. {Psalm 139:13-16}

Questions

Without any judgement or urge to fix it, notice how you’re feeling physically, emotionally, spiritually, energetically today. Notice what you’re bringing onto your mat, into the presence of God with you. Are you feeling any fear surrounding pregnancy, childbirth or motherhood? 

Are those fears motivating you to practice yoga today?

How can you exchange that fear for love, specifically as a motivator to caring yourself and your baby today as you practice yoga?

Christian Prenatal Yoga: Side Stretching Flow

care for your body  + prepare for childbirth + connect with God

Flow Description

This 15 minute prenatal yoga video for side stretching is the perfect antidote to tightness in your ribs, shoulders, and upper body!

We move through a series of seated and standing stretches to make more space in our bodies, and meditate on Scripture to help us make more space in our hearts for the new thing God is doing.

I recommend practicing with two yoga blocks and a blanket to help you practice safely and with ease.

Scripture

“After the death of Moses the servant of God, God spoke to Joshua, Moses’ assistant:

I’m giving you every square inch of the land you set your foot on—just as I promised Moses…It’s all yours. All your life, no one will be able to hold out against you. In the same way I was with Moses, I’ll be with you. I won’t give up on you; I won’t leave you. Strength! Courage! … Give it everything you have, heart and soul.

Make sure you carry out The Revelation that Moses commanded you, every bit of it. Don’t get off track, either left or right, so as to make sure you get to where you’re going. And don’t for a minute let this Book of The Revelation be out of mind. Ponder and meditate on it day and night, making sure you practice everything written in it. Then you’ll get where you’re going; then you’ll succeed. Haven’t I commanded you? Strength! Courage! Don’t be timid; don’t get discouraged. God, your God, is with you every step you take.” {Joshua 1:1-9, MSG}

Prayer

God, we thank you that square inch we set our foot on is ours. Thank you that pregnancy, childbirth, and motherhood is a gift. Thank you that it’s an opportunity to know more of your heart, to understand more of your deep love for us. Thank you that you’ve promised to be with us and not abandon us. Holy Spirit, we ask for strength and courage, especially as we work on our mats today to make more space in our bodies. Make more space in our hearts for this new thing you’re doing in and through us. Amen.

Beginners Christian Prenatal Yoga

care for your body + prepare for childbirth + connect with God

Flow Description

This beginners prenatal yoga video is a great introduction to the benefits (and modifications) of practicing yoga during your pregnancy, with a Scriptural emphasis throughout.

We use two sets of props for this practice: a blanket and two yoga blocks. Here is a link to the blocks I’m using in the video – they’re super affordable and lightweight and make a BIG difference in your yoga practice.

The first few minutes of the video provide an introduction to yoga and explanation of the specific areas of our body we’ll be focusing on in prenatal yoga to help prepare for childbirth. Then we move into a 30 minute gentle yoga practice full of seated and standing poses, and then a final supported relaxation at the end to help you relax and connect with God more deeply.

Scripture

“Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.” {Philippians 4:6-7 NLT}

“Casting all your cares [all your anxieties, all your worries, and all your concerns, once and for all] on Him, for He cares about you [with deepest affection, and watches over you very carefully].” {1 Peter 5:7 AMP}

Questions

  1. What feels heavy or burdensome in this moment? Maybe it’s the weight of expectation or worries about all the uncertainty of the future. See if you can acknowledge one or two things that just feel heavy as you come to your mat.
  2. How can you surrender those worries, breath by breath, and exchange them for peace?

Prayers

Father, thank you for your presence, right here, right now. Thank you that you love to spend time with us and that you care about us and our baby so intimately. Thank you for this gift.

May this time on our mats be an opportunity to grow closer to you, deeper in our understanding of who you are, who you’ve made us to be, and what your heart is for your creation.

As we move and breathe, may we let go of all those things weighing us down – worries about what kind of mother we’ll be or what childbirth will be like. Instead, may we pick up your light yoke, may we inhale your peace. May we leave here knowing we can trust you with all of our anxieties.

Amen.