Stretching Sequence For Beginners Or Pregnancy

The other day I took a Deep Stretch and Meditation class at my yoga studio, The River Yoga. The sequence was simple but the benefits were out of this world. I left feeling more aligned and relaxed than I had in a while.

This class, along with all of the classes taught at The River Yoga, really focused on breath. Every move was matched with an inhale and exhale and no one in the class, including the teacher was in a rush to go to the next pose.

At the end of the class, I wrote down the sequence so I could share it with you! This 20-45 minute sequence (depending on how long you want to hold the poses for) is perfect for all levels of yogis and even mommas to be! I’ll break down each pose and then at the bottom, create an all-in-one picture so you can save it for later!

*Ps. if you are in Denver or visiting the Mile High City, you NEED to come to The River Yoga. They have a ton of classes and every class I have been to there, leaves me filled to the brim with joy and utter fulfillment.

Ok let’s get started with this uberrr nice stretchy sequence for all levels including mommas:

Half way lift

With your hands on your shins, thighs or even the ground, really try to lengthen your spine and neck. Breathe and hold for a few breaths.

Cow Pose

This pose is great to start off a sequence with, coupled with Cat pose. Really opens up the shoulders, pelvis and even belly!

Cat Pose

I love this pose to stretch everything in the opposite way from Cow pose, but momma’s to be, this pose will be much less rounding than you are used to - don’t push it! Focus more on the rounding of the upper spine than the belly.

Heart Opening Pose

For people just getting started in yoga, this pose is a challenge! Opening up the shoulders and chest is no easy task, so take it slow and let gravity and your breath do the work. Aim at just dropping your head at first, then maybe your forehead touches the earth, then maybe your chin, then your chest. Just breathe here for 5-10 breaths.

Plank pose

Ready to activate every muscle in your body? Plank is such a strengthening pose so let your breath be the focus and not how much you want to move on to the next pose. My posture here in this picture isn’t the best seeing as you don’t want your hips too high or low, so don’t be afraid to drop down onto your knees or come on to your palms.

Camel pose

A great alternative for those upward facing dogs in the vinyasa sequence - this camel pose opens the front body. Please Please be aware of your neck and back. If you feel any discomfort or crunching, come out of the backbend a little. Momma’s, this pose is amazing for you!

Seated Side Stretch pose

Who knew such a simple pose could feel so amazing! This pose targets your hips, your sides and your shoulders all in one! Remember, this is a deep stretch sequence, so just breath and enjoy the pose!

Don’t forget your other side!

Seated Twist pose

Another amazing twisting pose that is great for beginners! Pregnant yogis don’t need to add this pose into their sequence if it doesn’t feel right.

Other side too but, twist from the base or middle of the spine, not just the neck and upper spine. Pregnant practitioners - do NOT twist too much, just a gentle, gentle twist and leave room for breath.

Three Legged Down Dog pose

A personal favorite of mine! Making bigggg circles with the knee to open up the hip, this pose gets better with time! The more you practice this pose the more open your hips become making this pose go from tricky to relaxing. Newbies, remember to continue to press into your palms as you make those knee and ankle circles. Mommas, be careful not to fling the hips open as it might feel uncomfortable.

Half Splits / Low Crescent Lunge pose

Back knee down and really settle in to the split just make sure that your bent knee is directly on top of your ankle. Feel free to use blocks or hands on hips to keep your balance as you sink deeper into the pose.

Low Crescent Twist pose

Again, being careful to those who are pregnant, this is more about settling in deep to the stretch, lengthening the spine and keeping breath - than a deep twist.

Modified Humble Warrior pose

A recent favorite pose of mine is actually a modification of the regular Humble Warrior pose. With your feet in Warrior one, reach your hands out to the “corner” of the room. You aren’t sticking your booty back, you are lengthening the spine while opening the hips in a way that really gets in there! Take your time moving out of this pose.

Extended Side Angle pose

Feel free to use blocks here if you need! Feet are in Warrior 2 and you can have your elbow lightly on your inner thigh. Here I incorporated a modified bind just to open up the shoulders a little more while maintaining the strength and heat in my lower body. Keep that front knee over your ankle and don’t sink into your lower half, reach! and feel the space in your spine.

Yogi Squat pose

Momma’s to be will love this pose. My newbies, grab a block to sit on. The goal is open the hips here, not feel uncomfortable! Heels in and toes out but don’t settle into this pose. Tuck the tailbone and reach your spine up, while opening the shoulders. Feel free to bob back and forth to get movement in the hips.

Pigeon pose

This pose is intimidating to a lot of newer yogis and I get it! It takes time to find what feels right in your body, especially your knees so keep blankets and blocks close by. The only goal here is to keep your hip points facing forward. You can keep your heel close to your seat if that feels better. I always suggest flexing the toes to keep things safe and activated. This is a very deep hip stretch and it will become your favorite pose over time believe me!

Savasana

The picture below is how I would suggest pregnant momma’s set themselves up. You don’t want to be flat on the ground, you want your head elevated! The further into your pregnancy, this final pose set up may change for you so do what feels the most comfortable. Even for my beginner yogis, this set up is relaxing and props you up in all the right places.

And that’s the sequence! You can do this sequence at home using blankets and pillows as props if you need. I felt so good after this sequence and I hope it brings you the same joy. Remember, at the end of the day, yoga is as simple as INHALE and EXHALE.

When in doubt, breathe it out! Let me know if you have any questions about this or about The River Yoga!