Hello dear mama, and welcome to week 11 of your pregnancy journey, and yoga practice!
Here you will find bonus content for my Week by Week Pregnancy Yoga Journal (scroll down to download it for FREE if you haven’t already!).
Weekly Pregnancy/Baby Update
Your digestive system has begun to slow down to allow better nutrient absorption for babies – which can cause heartburn and constipation.
I am tranquil
Child’s pose – Balasana
Modify as needed, using blocks and cushions to lift the hips or arms. This is a great rest posture when lying on your back or side is not available to you. Take rest often in postures like this.
Recommended Yoga Class
I loved about 10 minutes of movement on days when I didn’t feel like doing much. I created this class with the first trimester in mind (those it’s appropriate for all trimesters with modifications) because I was SO tired, I couldn’t do much more than a quick 10 minute, easy class. *Did you know – most women experience the most amount of fatigue in their first trimester?!* This was news to me! I figured I’d be most exhausted in my third trimester, but not so much! In the first trimester our bodies are working SO hard, doubling cells every single day. The baby grows SO fast, of course this takes a lot out of us. So I slept as much as I could (sometimes 12 hours a day!), but I still enjoyed getting on my mat for very easy practices, like this one. I also experienced a bit of nausea and I always felt better when I went for a walk or met my mat for even a few minutes of breathing and simple postures. *BONUS MATERIAL* – My dog, Artemis, makes an appearance around the 7 minute mark! =D
*I am constantly updating recommended classes as I add more yoga classes to my YouTube library! Check back often for updates!
**Every body, woman, practice, and pregnancy is different. If the suggested class for this week does not suit you this week for any reason, please feel free to look for a different one on my YouTube channel. Trust your body and listen to your birth team!
Check in with your needs. Are you being honest with your partner about what you need? Are you being honest with yourself about what you need? What are you not getting right now that would help you in your pregnancy?
Please feel free to share your responses below, so we can all help each other on this journey!