Are you in your third trimester and you would like to enhance your lung capacity and at the same time work on your pelvic floor? Then this Mixed movement Flow is for you. We start with deepening the deep belly breathing to enhance your breathing, which gets more difficult now as your organs are pushed up close to your diaphragm. Therefore breathing towards the side ribs and towards the kidneys - which boosts your energy - is the way to go. As your breath is deeper more oxygen will be given to you and your baby. We then combine the breath with Kegel (pelvic floor) exercises suited for women while still pregnant. Starting with movements to release liquid retention in the joints, followed by a prenatal sun salutation to strengthen your legs, work on your balance and open up the back and side body. You will finish the practice with a Yin pose that will help you relax and release the last tensions in your body. Finally we relax in a guided Savasana and end with an optional meditation. In the whole sequence you want to stay attuned with what you feel. If in any moment you feel pain, dizziness or nausea, take a moment to rest and breathe. If you practice the Kegels and you would like to do more, the please do so. Different options for the poses are given, so you can adapt them to your needs. This is a great practice to deepen your breath, strengthen your body and pelvic floor, work on your balance and connect with your baby.

Props you will need: bolster, pillow, blanket and blocks.

If you’re pregnant and you’ve never done yoga before, please consult your doctor or healthcare practitioner before doing so. Always listen to your body and stop if something doesn’t feel right.