Your Yoga Room

What makes a home yoga space?

Do you have the pregnancy yoga essentials?

Do you get confused trying to figure out what all the different props are for in yoga?

Do you know if you need them to help create your home yoga space? Here goes…

First of all, you don’t need anything to “do yoga” but there are a few items that are a great support.

There is also a load of very lovely items out there that help you to get more from the practice, to move with ease, and to rest with more support and comfort.

There is so much out there that you could buy and I’d suggest you purchase your yoga kit as it’s required.

Are all blocks equal

• big vs small

• which is better

• and why

• Bolsters

  • the different types and

  • why you may want one

  • how can you use them

• Yoga Strap

  • when you can use them

  • what is the purpose

  • what is an alternative

• Yoga Block

• Meditation Pillows

• Eye Pillows

• Blanket

Enjoy creating your home yoga space and let me know if you have any questions.

I love music

Music is a big part of my yoga practice. Whether it's loud & thumpy or slow & tinkly winkly. What I choose depends on my mood and what I want to move through in my mind & body.

If you head over to Spotify and search for Forever Body Yoga you will find all of the playlists that I've created. They are split by time and style... 30min Flow, 45min Slow etc.

I’m always creating new playlists so check them out and see what you like.

You can always pick your own tunes or you could listen to your body and have no music at all.

Time to Flow

• Your first pregnancy yoga flow

• It would be nice to have bricks, a bolster, a blanket, and an eye pillow

• You will be guided through:

  • 0-12 minutes - A wake-up for your glutes & centre, take the best option for your body

  • 12-15 minutes - Move through your Sun Salutation

  • 15-22 minutes - Sequence One

  • 22-26 minutes - Sequence Two

  • 26-32 minutes - Bringing it together

  • 32-37 minutes - Guided reflection & relaxation

• Try moving through the flow in one session or pick the section that feels right for you when you are short on time.

Making Adaptions

• Pelvic Girdle Pain,

  • changes to stance depth and distance

• Nausea, Reflux, and Blood Pressure challenges,

  • what to avoid

  • what you can do instead

• Chair Yoga

• Using the wall

Savasana aka Relaxation

• What it looks like

• The vulnerability of this pose

• What you can use to help you feel more comfortable in relaxation

• Avoiding compression of the vena cava nerve

• Recommendations for relaxation in pregnancy

  Try moving through the flow in one session or pick the section that feels right for you when you are short on time.

Review the classic Sun Salutation

• Optimal standing alignment

• The rib & pelvis connection

• Moving with bricks as an extension of your body

• Feeling safe, strong & connected as you move through this classic yoga flow

• Supporting your bump and it’s gravitational pull

Finding Downward Dog

• The help of bolsters & bricks

• The idea of the pose

• Optimal alignment

• Length & central engagement

• Modification through the limbs

• Supporting your bump and it’s gravitational pull

Find Your Cobra

• What is cobra

• Why & what to avoid

• Which muscles are recruited

• Pregnancy modifications

• Avoiding compression in the spine & overextension in the front line of the body

Build Your Plank

• What is the line in the spine

• Optimal alignment of limbs and spine

• Modifications

• Different types of planks

• Increasing demand

How to Twist

• The benefits

• Open vs closed

• Active vs passive

• Options to build strength

• Ways to find more space

Build Your Lunge

• Optimal alignment of your limbs & your spine.

• Making room for your bump.

• How to get more from your lunge.

• Energetic connection

• Creating more support & connection in the pelvis

A gentle stretch for the pregnant body with a 30-minute rainbow relaxation.

Remember to take the option that is right for your body, today - there are no medals in yoga.

The Spotify Link is here

A stretchy flexi session to open those tight little spots in your body.

Remember to take the option that is right for your body, today - there are no medals in yoga.

Fire up your quads & hamstrings as you wake up the side body.

Remember to take the option that is right for your body, today - there are no medals in yoga.

Find your space and strength in your hips with this happy hippy focused flow.

Remember to take the option that is right for your body, today - there are no medals in yoga.

Find your balance and your power with this full-body stretch and flow.

Remember to take the option that is right for your body, today - there are no medals in yoga.

Runners release - a stretch session

Remember to take the option that is right for your body, today - there are no medals in yoga.

Open the chest & heart space with this full body flow

Opening up the body when you have been unwell.

Remember to take the option that is right for your body, today - there are no medals in yoga.

Full body release to help you find your power

Opening the chest & shoulders

Remember to take the option that is right for your body, today - there are no medals in yoga.

Enjoy, Kirsti x

Focus on moving in circular patterns and in your circular joints - shoulders & hips which can get really tight.

The playlist is here

Super slow, super gentle.

Take your time and feel your mind & body unwinding.

The playlist is here

Opening up the chest, shoulders, and side body whilst expanding the breath.

Moving & flowing with a focus on listening to the brain/ body connection - the mind.

How are messages received, sent, and perceived?

Are the messages critical, or supportive?

Remember to take the option that is right for your body, today - there are no medals in yoga.

Taking time to focus on yourself, your breath, your movement pattern.

Remember to take the option that is right for your body, today - there are no medals in yoga

Tappy Toes to Happy Hips.

A wake-up for runners.

Below is the Spotify link:

https://open.spotify.com/playlist/6N91yvRFqELLmpgfUsxycn?si=f6904c13ba8d4d50

Remember to take the option that is right for your body, today - there are no medals in yoga.

Enjoy, Kirsti x

Small Connections drive Big Movements.

Bring your awareness to the smaller joints & muscles that provide the stability to then allow the fluidity & mobility of the larger flowing movements.

Below is the Spotify link:

https://open.spotify.com/playlist/3Z3mVxLMDoTVCYOKOxrY00?si=8375c25a40e64e0b

Moving with awareness & observation without judgment.

Heavy vs light.

Finding the sensations of heaviness and lightness through your body.

Below is the spotify link: https://open.spotify.com/playlist/7bDNZH96QsCFrg1FOUQAUG?si=eicL69KHTySfsLv1MfOLew

Gentle movement for softer sensations in the mind & body

Gentle movement for softer days

Chair yoga for the days when you need some variation or you break a toe.

Slow & gentle movement with time for awareness of differences.

The Spotify playlist is here

Awareness without judgment.

Allow yourself to move without judgment.

Allow yourself to think freely without judgment.

See how different it could be.

Happy Hips

Find space in tight hips.

Feel strength building in wiggly hips.

Circles of life.

Making circles with the body. Acknowledging the circles of life.

Circles of life.

Making circles with the body. Acknowledging the circles of life.

Neck & shoulder release that is perfect for those days when you’ve been hunched over for too long

Guided Body Scan and a Gentle Release

Guided body scan and soft release

The Spotify playlist link is here

All about the hips!

Spotify Playlist is https://open.spotify.com/playlist/2MVYmJLcWcv4VpdzU1KPKV?si=93b4f329c7bf427c

Shoulder Release

The Spotify playlist link is here

The Spotify playlist is here

Release tension that builds up in your chest, shoulders, pelvis, and legs that can follow a running session.

Align your spine, wake up your centre, mobilise your hips & shoulders while connecting with optimal breathing patterns.