30-Minute Alo Yoga Pre-Natal Morning Flow with Andrea Bogart

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A gentle 30-Minute pre-natal yoga flow, lead by Andrea Bogart. With an emphasis on breath work, pelvic floor exercises, restorative poses, and core strength, this pregnancy sequence is designed to help you connect with your breath, relieve any tension or stress in the body, improve your circulation and build stamina. Andrea offers her tips and modifications to ensure a safe and comfortable practice for mother and child.
You will need: 2 blocks, 1 strap and 1 bolster
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[@claire9640]

Finally some some prenatal yoga that isn't 75% nap.

[@TheAndreaBOGART]

Yay! Thank you for that

[@chyenneariel]

Lmaoooo👏🏽

[@MusicalSymbiosis]

Hi there, lovely routine and great cues. But I also agree this is way too fast for someone in their third trimester. Consider the extra weight that you are carrying when you are pregnant + extra blood volume + increase in dizziness + general fatigue symptoms. Third trimester ladies may need to take it a little bit slower - also to prevent injury. This reminded me a bit of a prenatal power-yoga class.

[@enikorozman1220]

Reclined baddha konasana (backbands in general) and deep twists are definitely too hard and not recommended especially in the first and third trimester, as a certified prenatal yoga teacher, I wish there would be more mentioning of adjustments if you are further along in your pregnancy throughout the video.This is a strong flow for mamas, not accommodating the needs for stability (leg position), adjusting to shortness of breath, nor allowing space for the belly.

[@SueannYang]

This isn’t an easy flow for someone who’s 34 weeks pregnant, but I modified the poses and find it much more effective than other prenatal yoga. It gives me my entire body a great stretch that I need so bad with the pregnancy cramps.

[@rosannamaryamrutqvistristi3502]

I’m 23 weeks pregnant and have done this beautiful morning flow since the beginning of my pregnancy. I absolutely love this flow! Strengthening, releasing and gives such good energy for the day! Thank you so much. I’ve noticed that there is a posture missing at 18:37, instead of reaching the left arm up in this position as done with the other side, we’re going directly in to downward dog. It’s quite easy to just add this by yourself but I thought you should know! :) thank you so much once again, these pre-natal flows are beautiful!

[@fabianadelcanton1331]

finally a prenatal yoga practice that doesnt bore me to death haha Really enjoyed this, felt deep but not too deep that it can be harmful. Was actually sweating a little and considering i do a lot of yoga thats made me happy. Thank you!!

[@conisantander9666]

I just loved it! thank you so much, finally a real flow for pregnant women. We really enjoyed it in our 21 weeks... hugs!

[@leahlockwood4722]

30 weeks pregnant and these heart and hip openers have never felt better. Moving into each twist slowly but it makes my rib cage and back feel so good. She truly understands what a pregnant mama needs.

[@katjaivanova9614]

I believe it is more suitable for 1-2 trimester, I am at week 33 (3 trimester), and I cannot do everything so fast, it is very hard. I cannot do all the exercises, I feel very tired after half of this video. Though it does help for back pain. For anyone who feels the same, I would recommend to look all the execises through and choose the ones you like the most, and that are comfortable for you. And please take you time, as she does everything very fast, jumps from one pose to another.

[@TheAndreaBOGART]

wonderful to know Katja:) Thank you

[@erinhudnall7796]

At 34 weeks pregnant, I really appreciated the twists! My back, hips, and shoulders needed this practice. Thank you for posting! I look forward to trying other prenatal classes Alo offers as well.

[@QOTEU111]

Omg, i done this flow up to 19 minutes and it just feels so SO good! I’m in my third trimester and this just feels so damn good! Thank YOU so much! Now I just need to stretch my arms and shoulders🥸 My second day🌕of doing this and it was GREAT again. I done it up to 29 minutes this time around. I loved it!!!!!!!!! THANK YOUUUU!!! I find that the instructions are so easy to follow but not only that, it’s not too fast paced at all which is PERFECTTTTT!!! I did 13 minutes today🌞I think that yoga is paramount in pregnancy and in life. If you’re reading this and have fallen off with your routine, don’t worry, just jump back in and you’ll begin to feel much better again! ❤️ 13 minutes again!

[@meheringer]

Almost 23 weeks with my second and already huge 😂 I found this to be a challenge but more enjoyable and active than other prenatal classes which don’t incorporate much movement. Thank you! ❤❤❤

[@AlyneDominguez]

Oh how lovely! It was just great to move and feel alive!

[@gunchadhawan8716]

Absolutely loved the practice today. Highlights: 1. The stretches were thorough and calming. 2. Neatly paced. 3. Excellent breath work. 4. Soothing voice and pleasant backdrop. 5. Bolster stretch was sheer love for my lower back. This is surely gonna be added in my weekly rotation.

[@erglover1]

I loved this yoga class for 2-3 trimesters. It is great to have a more challenging video mixed with more relaxing poses.

[@TheAndreaBOGART]

Such awesome feedback, thank you so much Rawson!

[@crystalgrask1375]

I love this class! Andrea is a wonderful instructor! I have been looking for an instructor and class(es) that are knowledgeable, safe, AND provide a good workout. This class does all of those things! I’m looking forward to trying the 60 minute video and ask Alo Yoga to create a whole series with Andrea! It would be so helpful for all us yogi moms to be!

[@MelePaasi]

First time trying out yoga during my pregnancy and this was perfect. Even got in a little sweat.

[@denisazapletalova2225]

Almost 2 years postpartum and this is still my favourite morning flow😁... And yes, I do feel a little bit funny everytime she speaks about growing baby 😂.. Nevermind, it is really great morning session

[@imHRMherroyalmajesty]

I don’t usually leave a comment but there is so much positive feedback on this flow and I must agree, it’s really beautiful and enjoyable.

[@PaigeMorrowLaw]

I'm 34 weeks and have been spending far too much time sitting behind my laptop trying to finish everything before I go on mat leave. This was great for releasing my lower-back tension and stretching out my hamstrings. Thanks!

[@TheStoryMidwife]

This is by far the best pre-natal class I've found so far. Very well educated modifications, and a real kindness generated by Andrea. Thanks for this great class -- I'll be back!

[@RaquelLorenzana]

Just tried this one for the first time at 21 weeks. Love it! A good instructor makes all the difference! Thank you!

[@laurasalazar-hopps521]

I really enjoyed this flow. I’m in the second trimester and realize I really can’t do a regular yoga class. Most teachers don’t know how to give the modifications. This was a lovely flow and I found it to be the right amount of challenge for me while also being gentle and nurturing. Thank you!

[@ivispark3780]

I really enjoyed much of this class. I will say that I got lost a few times when I wasn’t able to see the screen. Next time I will have to find a better set up to do this. The several downward dogs were kind of hard for me, but I’m 42 and in my 3rd trimester , and I work a pretty physical job so I gotta take it easy here and there with different pains and stuff (sciatica is pretty intense for me lately. Nausea too). With all of that said, I still got a lot out of this class and I look forward to doing it again. Thank you

[@Torres1275]

Best prenatal class of yoga!!! Thanks so much! It was a real class and not only stretching🧘🏻‍♀️ Blessings!!!! 🧡💛🧡

[@Lionessoflove22ko7rl]

This is the only prenatal yoga that is mindful and feels SAFE!! Thankyou ✨🙏💚🦋👶🏽

[@lauradelrosal6725]

Si no tienes experiencia en yoga, creo es una clase difícil, pero si tienes práctica en yoga la vas a disfrutar mucho. Yo estoy en mi semana 25 y esta clase es de mis favoritas que eh encontrado en KZbin. Gracias ☺️

[@LarizavanderPoel]

Que otras clases recomiendas para embarasadas?

[@JoKaier]

We are all different and I appreciate we may have varying degrees of yoga experience but I am 22 weeks and absolutely loved every minute of this practice, it did not feel too fast or too intense in any way. Will definitely repeat and take it into my third trimester. Thank you, Alo Yoga and Andrea!

[@Malaima]

This looks amazing! Specially after reading that during pregnancy, we should never do only stretches, but always combine the stretching with strength, to avoid any injury due to relaxin, this yoga class looks like the perfect combination of both!!!

[@jamieservin1036]

Thank you so much! this felt so good! Finally feeling better at 12 weeks so glad to be back on the mat and practicing! I found this class wheni typed in Prenatal Yoga! I will for sure be following and watching more with you guys! thank you! xx

[@graceongkowijoyo]

super awesome prenatal yoga exercise. I can't find it in Alo Moves, should add in these as their prenatal yoga. This is very helpful for all pregnant woman to strengthen their stamina during pregnancy and such a good stretch! thank you

[@allynjohnson6024]

I’m so glad I found this!!!! I have been doing this everyday since physical therapy said they couldn’t fix my hip and back pain until after the birth. You are a God send! Thank you!!!

[@nadiachmielinska6429]

37 weeks and still here, absolute favourite, energising, definately not boring practice. Some poses are hard for 3rd trimester but theres always option to modify. Thanks for this one!

[@julieschmidtlaw]

Thanks for this! I’m 26 weeks and found it a bit intense but still could do a bit

[@elizabethhikeskili]

A really fantastic yoga class for all trimesters. I found this class in my second trimester and came back to it multiple times throughout the rest of my pregnancy. I did it again today at 39+0 and thought I should leave a comment. It is more invigorating than most but the modifications make it possible to continue to do - in particular, the use of blocks is a big plus. Highly recommend it.

[@torisharpe6801]

I absolutely love this flow, as well as this instructor. For just a 30 minute class, I still felt extremely satisfied at the end and all the way through. Her voice is very soothing, and she doesn't move too fast or too slow. I will definitely be coming back to this video throughout my pregnancy. Highly recommended.

[@TheAndreaBOGART]

thank you Tori!

[@chgfish]

Thank you! I loved this practice. @ 25 weeks and was feeling slow and lethargic this morning!

[@namphuonginh644]

After this flow I feel amazing! Like everything stuck in my chest lifted! Today is a rather tough day for me and my little baby! But your voice and instruction and flow really help me out! Thanks a lot!

[@VanPham-]

Her voice is super soothing

[@TheAndreaBOGART]

Awe thank you so much Van:) Appreciate the support!

[@MmeChatRouGe]

Absolutely the best class I found for a prenatal yoga. I'm in the thrid trimester and even if I miss some regular harder yoga practice, everytime I do this class and even the 60 min. , I feel a lot better and solve all my little neck and back problems of the day. Thank you Andrea, great teacher.

[@amandatassillo]

This practice was magical. At 27 weeks I was finding my regular practice was becoming quite challenging. This was exactly what my body needed. Thank you!

[@dianavazquez1338]

Finally a prenatal yoga that is actually yoga

[@ninapallaro3327]

I've just tested positive, 4th week, and I loved this video. Hope to see more in the channel. Thank you so much 🧘‍♀️

[@kieronpiperanimalbehaviour9849]

i am 24 weeks preggo in Cape Town, South Africa and I loved this quick little energising practice. Thank you! I shall be subscribing! :)

[@joanabmiller]

best youtube class i have done so far ( I am 16 weeks)

[@TheAndreaBOGART]

Thank you Jo, how lovely to hear!

[@taliamadden5159]

I'm 35 weeks pregnant and I loved this flow. It's perfect for when I'm unable to make it to the prenatal classes that I attend. I found it challenging, but that's what I'm looking to do- build strength before labor/this little one. Thank you!

[@kylesoule2099]

Love these classes! I am 33 weeks and are really needing calm, yet effective yoga! Thank you Andrea for your wonderful energy!

[@TheAndreaBOGART]

Thank you so much Kyle!

[@annymymy]

Thank you Andrea! I felt bad today, so it really helped me. Not always easy being pregnant! 💖

[@peanutslee2723]

This became my fav pregnant yoga!Thank you ❤

[@calorosa5410]

thank you for a well-balanced little flow. little heat, little release, nice stretch in all the right places. namaste!

[@maryn890]

I'm 19 weeks and so glad I found this! Other pregnancy yoga videos I have tried don't give me enough stretch in my legs. This was perfect for both stretching and strengthening. Thank you!

[@kathleenagcaoili6139]

Great flow! I'm at 29 weeks and this was easy to follow and she gives a lot of mods

[@TheAndreaBOGART]

So wonderful to hear! Thank you

[@amandadillin7787]

I'm almost 26 weeks pregnant with twins and I love this practice! It gets all of the overnight aches and pains out and really opens up my body. It's a part of my weekly rotation. Thank you!

[@user-tw3hr6cm6r]

it was really good. I'm 34 weeks and could do everything perfectly. thank you

[@tiinalehto-aho162]

Really good flow, which also requires some muscle work. Thank you also for giving options for different modifications. I'm now 30 weeks and will try to do this regularly until the end of my pregnancy.

[@FernandaLopez-dy9uy]

It was perfect, it is really good for the third trimester... if you are fit ;)

[@TheAndreaBOGART]

Great feedback! Thank you!

[@CrisAdiBarnes]

Thank you, Andrea for this amazing yoga practice.

[@desireequan1142]

I love all Alo yoga and this one especially during pregnancy

[@MsBeckybex]

Second time here, and I wish this video was uploaded before I gave birth to my first, it helps me a lot, thank you!

[@weenachairat4746]

Love it. Andrea is such a great instructor for prenatal yoga. Thank you very much for a great exercise.

[@LADANmusicofficial]

Thank you so much!it was an amazing practice for the 3rd trimester

[@valeriepurth8242]

This is the best online practice I've practiced in a while - thank you so much! I'm at the beginning of my second trimester and this short (read: doable in busy days!) practice finally got my energies flowing again and it feels soooo good to feel the strength in my body! Thank you and best wishes from Vienna, Austria 💓

[@chrysanthemumm.h.6115]

By far my favorite prenatal flow that I’ve found! Thank you for sharing this practice. If Alo is looking for more ideas another prenatal would be wonderful!

[@Aloyoga]

So happy you enjoyed this flow! Make sure to check out our Prenatal Series on Alo Moves: www.alomoves.com/explore/filter?categories=prenatal 😊

[@TheAndreaBOGART]

Yippee... thank you and Congrats!

[@jodijohnston6687]

Absolutely beautiful practice, thank you Alo & Andrea! I'm 27 weeks pregnant and this has reconnected me to my body so much - I'll be returning to this practice. Huge thanks.

[@OlinkaIsNasty]

As was already stated in previous comments - finally a workout that is not sleepy :-))) Nice voice guidance on time, smooth, will check out more videos. Thank you for your work! Blessings :-)

[@stephchandler179]

Great flow, not too slow.. perfect pace. Really enjoyed it this morning.

[@ireadtrebleclef]

30 weeks and loved it! Thank you :)

[@sailormoon1855]

I am on 21 week and I love it. The backache that I had this morning is gone. Thank you. I like you

[@SuperGreatnorthern]

Great at 38 weeks - thanks!

[@danid3543]

Great! Love the flowy style! Feeling energized! Thank you

[@elenal.4672]

Love it so much! Please make more Videos Andrea! 💖

[@shannonnicks9006]

This is my favourite sequence. I have practiced yoga for some time on and off and now I am pregnant (18 weeks) I wanted to be more dedicated and increase flexibility. I do this video every other day and I am really starting to notice a difference. Thank you!

[@Laylaambecker]

This was just what I needed to start my day! I am 10 weeks today and have been forcing myself to do hour long videos that wear me out...this was the perfect length and content. Thank you!

[@annabarnes3996]

Almost 37 weeks here, enjoyed every minute of it. Tho had to skip laying down part. Thank you

[@jueminzhu6976]

Such a beautiful caring yoga practice! Feeling strong, loved and at ease now ~ thank you so much❤️

[@mariawiegand5401]

Amazing class! From the First to the last minute of the flow 🧘‍♀️🙏✨ Thank you so much 🦋💖

[@kaitlynmcglynn5269]

This was the best prenatal workout video I have done yet. Most are just breathing and stretching, but it felt great to move my body and be a little challenged! Can anyone suggest any more like it?

[@margaretakakaridji52]

There is Preganancy and postpartum TV here on YT. I tried few classes.

[@laurenwooldridge3366]

Im 19 weeks and this was lovely!

[@margaux9584]

I really really enjoyed practicing with you ! Thank you so much :)

[@TheAndreaBOGART]

Thanks for coming! Congrats!

[@jessiejohnston9207]

This was an awesome flow class! First time I tried an Andrea Bogart class - I will definitely be looking for more! Soothing voice, energy, and spirit that started my morning off right. I'm only 6 weeks, so I'm using this as an "active recovery" day class between more intense strength training... so glad I found this!

[@TheAndreaBOGART]

So awesome to hear Jessie, thank you and hope you check out more with me!

[@margaretakakaridji52]

@@TheAndreaBOGART Do you have more prenatal classes?

[@maireas4305]

@@margaretakakaridji52 I was wondering the same thing. This class was a really nice flow class, I enjoyed it so much! I will be doing this class much more during the pregnancy.

[@Ciarafitz13]

Thanks so much, enjoyed it x

[@laurentrapp106]

Perfect, just what I needed at 31 weeks

[@Malaima]

This was absolutely amazing.

[@nourishbylaura9206]

Lovely video - thank you

[@daidreetofano1175]

Fine for first two trimesters, but I found this video again at 39 weeks and it was a total joke trying to get through it! Pretty much every position required a modification that wasn't shown.

[@katrinapavlova8044]

Thank you!

[@felinafarfalla]

I'm in my first trimester, and this was such a wonderful flow. beautiful, soothing voice too!

[@gracedavies2252]

This is such a good class! I felt lie i actually did something , but also it wasn't too much - thank you

[@syslychoi9718]

I am on 24th week and it really helps to start my day.Thank you!

[@Aloyoga]

This makes us so happy!! Go you!

[@TheAndreaBOGART]

So wonderful to hear!

[@mayedancing]

That was amazingly thank you 🙏🏾

[@momaeduena895]

Thanks for sharing this flow. Always inspiring and motivational to watch other instructors teach, kinda like a virtual mentor. 🌹🤞🕉️

[@TheAndreaBOGART]

Love to hear that, thank you Moma!

[@DrJoDPT]

This is perfect for first trimester!

[@meganreece2970]

excellent class thank you

[@anastasiiaradchenko5048]

Amazing practice!

[@suassunaisa]

Much love for this class 💖

[@biancaindeed]

oooh I really enjoyed that, thank you Andrea! I'm 18 weeks now and loving how my practise is transforming along with my body... namaste xx Bianca

[@Holisticallylizzie1]

Lovely flow, I absolutely love doing this. It makes me feel so calm and energised. Thank you Andrea and Aloyoga 🙏🏻

[@lianap3410]

That was such a great class! Exactly what I needed. Thank you! So glad I found this channel.

[@movewitholivia]

That was an excellent class! Thank you.

[@kandacekalin8149]

I LOVE all of your classes.. Your voice, speed and flow was just what I needed at 36 weeks. Thank you

[@TheAndreaBOGART]

Congrats Mama! So happy to hear