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Level 2/3
30 min

Morning Practice for Moms to Be

Pre/Post Natal | By Stephanie Snyder on May 27 2011
Set the tone for your day. This is a morning practice for mamas who have a regular practice pre-pregnancy. We will address the aches and pains of waking up in the morning- tight outer hips from side lying, sore shoulders, and feeling of compression in the low back. We will also address fluid retention and swelling. You may even break into a little sweat.


Set the tone for your day. This is a morning practice for mamas who have a regular practice pre-pregnancy. We will address the aches and pains of waking up in the morning- tight outer hips from side lying, sore shoulders, and feeling of compression in the low back. We will also address fluid retention and swelling. You may even break into a little sweat.


  • Colleen Libich     Nov 13th, 2014
    Same as all of your classes, this is wonderful!! Thank you!
  • Kristen Holt-Browning     Oct 14th, 2014
    I am just a few days away from my due date in my second pregnancy, and I have done this class twice a week since I was 28 weeks (including today). It has been so beneficial, thank you!
  • Kathleen Trombley     Sep 30th, 2014
    Thank you. I have been struggling with grieving the loss of my vinessa practice due to my pregnancy... I'm now at 30 weeks and this class felt great- just what my body has been craving!!! namaste
    • stephanie snyder     Sep 30th, 2014
      Kathleen. I totally understand but the good is that it all comes back! Enjoy this time and this difference in your practice. If you can embrace your body now as it is - you will notice a great benefit to how you experience your practice after pregnancy. And I was able to some things post natal that had eluded me for years before. Give yourself this time and enjoy- it's very temporary :)
      Lots of love!!
  • Elizabeth Berry     Sep 23rd, 2014

    thanks so much for another great prenatal class. One question: do you have any advice for foot and calf cramps? I'm getting them a ton in my second trimester and would love any advice!
    • stephanie snyder     Sep 30th, 2014
      Move. Don't sit for long. Ankle circles and calf stretches and elevating your legs may help. Also lots of water :)
  • Rebecca Rosé     Jun 21st, 2014
    Ah just what I needed. 33 weeks now and I'm beginning to wake with such tight outer hips, I am dreaming of the day I can sleep on my back again. Thank you for another beautiful practice Stephanie.
    • stephanie snyder     Sep 30th, 2014
      Thank you too!
  • Samantha Sifleet     Apr 7th, 2014
    Thank you! This is the perfect quick morning fix. I only have a few days a week with enough time for a longer class. This is great for every morning when I ake up with sore hips and a stiff back.
    • stephanie snyder     Apr 7th, 2014
      So great. Good for you!
  • Liz Gagliardi     Dec 12th, 2013
    I so appreciate this practice as I am entering my third trimester and my belly and baby are growing. Aching hips and back throughout the night are soothed an stretched beautifully in this practice. Thank you Stephanie.
    • stephanie snyder     Dec 12th, 2013
      AH yes, the sleep gets a little tougher now. Good prep for the late night feedings tho :) Im so happy to help ease some discomfort! OM.
  • Helen Forester     Oct 27th, 2013
    Beautiful! Just what I needed. Thank you and namaste. Xxx
    • stephanie snyder     Dec 12th, 2013
  • Lynette Chase     Oct 21st, 2013
    After 20 weeks of no practice. You have revived me.
    Thank you, South African Yoga teacher
    • stephanie snyder     Dec 12th, 2013
      Beautiful and welcome back to your practice!
  • Kimberly Achelis     Oct 13th, 2013
    still enjoying this at 36 weeks pregnant. would love love love some more prenatal practices!
    • stephanie snyder     Dec 12th, 2013
      Hooray you are almost there! OMOMOM.
  • Erin Gauthreaux     Sep 18th, 2013
    Just what I needed Stephanie!
  • Kimberly Achelis     Sep 15th, 2013
    mm nice way to start my 32 week of pregnancy and prepare me for my evening baby shower. Thank you. looking forward to a new prenatal class from you strephanie
  • Katie Stewart     Sep 10th, 2013
    I love your classes, Stephanie. :) Are you planning on creating any new prenatal classes? I hope so! Thank you. :)
  • Kimberly Achelis     Aug 21st, 2013
    mm so good had to do this one again. This week swelling really expanded in my life and I loved this class to help.
  • Kimberly Achelis     Aug 18th, 2013
    mmmm nice way to start my 28th week of pregnancy. Not a level 2 but very delisious..looking forward to more
  • Katie Stewart     Aug 14th, 2013
    Hi Stephanie,

    I am really enjoying all of you prenatal classes. They feel SO good during my pregnancy! I would love to see more of your 30 min prenatal classes. I hope that you will consider filming more! :)

    Thank you,
  • Melinda Martins     Jul 9th, 2013
    I really enjoyed this class! Perfect way to start your day when you are feeling tight or tired. However, I did not feel this was a level 2/3 class, it was more of a level 1 to me. I'm 27 weeks pregnant going into my 3rd trimaster and wanted more of a 2/3 level. I still highly enjoyed this! Thank you! :)
    • stephanie snyder     Dec 12th, 2013
      Hi Melinda- I am conservative with my levels in Prenatal yoga. Better to prepare the less experienced mama for a challenge that not. Just keeping everyone safe :)
      Lots of Love-
  • natalia martin     Jun 20th, 2013
    Nice class, although to me this was more a gentle level 1.

    I´m a long time practicioner pregnant with my second child / second trimester and I´d love more level 2-3 classes. I sometimes feel as if yoga pregnancy classes were for really old or injured woman...

  • Cindy McCarty     Feb 15th, 2013
    Just did this practice with my two-year-old (soon-to-be middle child)"helping" me. She hugged and kissed my baby belly during the warrior II flow. It was kind of awesome and reminded me how we have to constantly redefine our definitions of what an "ideal practice" looks like as we move through this journey. Just wanted to share. Thank you for your inspiration, Stephanie. I love doing the prenatal practices from when you were pregnant.
    • Andreia Torres     Apr 26th, 2013
      So beautiful!
    • stephanie snyder     Apr 15th, 2013
      AW, Cindy that is really cute! Thank you. XO.
  • Amy Baruch     Feb 9th, 2013
    This is a great gentle wake up practice and I love the meditation, however it is nowhere near a level 2/3. I was hoping for a more vigorous prenatal practice and this is much easier than I wanted. I think the class description should be changed to reflect that it is at most a gentle level 1/2, although an enjoyable 1/2.
    • stephanie snyder     Apr 15th, 2013
      Try this one
    • stephanie snyder     Apr 15th, 2013
      Strong Mama!
  • Erin Hefner     Jan 12th, 2013
    I am so thankful for your classes as they help me through my first pregnancy. Your words are always exactly what I need to hear! Thank you!
  • Annie Yoo     Dec 29th, 2012
    Beautiful practice. Your classes are getting me through my second pregnancy with grace and peace of mind. Thank you so much for your thoughtful teaching.
  • Done Done     Dec 26th, 2012
    Stephanie, thanks for a great practice, it is a great way for me to pick up yoga again after about three months break from yoga, I am 7 and half weeks pregnant with twins. i would really like get into a routine to build up my strength again...I just have a question though, at this stage of my pregnancy, is it safe to push myself a bit and do a bit more challenging posts, or i should just step back a little and play comfortable? Thanks again!
    • stephanie snyder     Dec 26th, 2012
      Hi DD-
      Great question. I know it is tempting to push when you want to get stronger and you're feeling good but this is NOT a time to push. In fact the first trimester is one of the most challenging times for your body, so much is happening right now- amazing growth and development and your body needs all its resources. So take it easy and especially with twins (yay). A mild practice will still support you and keep you in great condition for your pregnancy, I promise. Backing off will also help you cultivate a quiet and profound inner strength that you will need later. And you will have plenty of time for more rigorous exercise after your pregnancy. XO.
  • Jeanie Sigal     Nov 26th, 2012
    I was intimidated to try this class because it was a level 2/3, which are usually too much for me, but I am so glad I did! It isn't very difficult at all and was just what I needed to open up in the morning. Thanks Stephanie!
  • Amber Favaregh     Nov 22nd, 2012
    This class felt great and the instruction is clear and direct. This is great quick start to my day. Thanks so much!
  • vishal dosanjh     Jul 20th, 2012
    A quick question, Stephanie. I am in my 7th month and have practiced regularly for years (and have taught since 2004). Is it safe to do a supported shoulder stand with a block under your pelvis? I know flat back is a no-no, but slightly inverted? MY baby sits very low and is constantly on my bladder, so I was hoping this could provide some slight relief at times. :)
    • stephanie snyder     Nov 26th, 2012
      Oh vishal somehow I missed this. I would recommend viparita Karani on a block with legs up the wall in the future! You have just had your baby now though I think ! Blessings.
  • Eva Mechlenburg-Vrou     Mar 26th, 2012
    Wonderful practice - Thank you
  • philippa gibson     Nov 28th, 2011
    Thank you for such a swift response
  • YogaGlo     Nov 23rd, 2011
    Philippa - we just emailed you some tips to help with the streaming on your end.
  • philippa gibson     Nov 23rd, 2011
    Does anyone else experience difficulties getting some videos to play?
  • Sophia Ott     Jul 19th, 2011
    Just entering my third trimester and this is perfect now that I'm slowing down from my normal vinyasa practice.
  • Rachel Perry de Schrank     Jul 10th, 2011
    Thank you Stephanie!!! This is just what I've been needing!
  • YogaGlo     Jun 20th, 2011
    Tracy - We'll be putting up some longer classes with Stephanie in the coming weeks as well as some more pre-natal classes so stay tuned! :)
  • Tracy Nolan     Jun 20th, 2011
    Wonderful--been dying for some more prenatal classes--any chance you'll do a few more,possibly longer classes? :) :)
  • Cynthia Zierhut     May 28th, 2011
    Thanks Stephanie, glad to have a new class for the mornings! I did this in the evening after a long nap (as I was trying to get some energy) and found it to be great!