Prenatal Yoga Flow - lower back 30min

A gentle yet effective prenatal yoga sequence that will strengthen and lengthen the entire back and side body, as well as maintain flexibility in the hips and hamstrings. We will work through a series of floor-based poses to build strength and flexibility for the back, glutes & hamstring muscles. This is a fantastic sequence to keep up throughout your pregnancy to maintain back health and manage the demands of the extra weight on the body.
This is NOT recommended for women who are experiencing any complications in their pregnancy. Always check with your doctor or prenatal care provider before beginning any exercise program.
Level: 1st, 2nd, and early 3rd Trimester
Props: 1-2 Blocks, and cushions or bolster (for Savasana)
Produced by Paula Lay & Mischa Baka
Access full prenatal & postnatal playlist: • Prenatal & Postnatal Yoga
Support via Patreon: / yoginimelbourne
Donate via Paypal: www.paypal.me/yoginimelbourne
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Thank you to all our subscribers, patreon supporters & those able to donate, it is greatly appreciated & supports the Yoginimelbourne team to continue making high quality content.
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[@goldielikes3]

LOVE this, thank you so much! I'm 8 months pregnant, and my lower back pain is quite bad. This was magical. I feel so much better after this practice. And your energy, vibe, accent all make it even better. Thank you!!

[@yoginimelbourne]

Aahh, such lovely feedback, thank you! x

[@ambry99]

This is a wonderful, gentle introduction back into my practice. I paused my mat practice for most of the first trimester due to aches, nausea, and fatigue. I've also been hesitant because I wanted to learn more about what's safe during pregnancy. I've practiced yoga for over a decade but I'm a first time mom, and trying to do things right! I'm in my second trimester and feeling ready to integrate the mat into my routine again. I missed this! Thank you!

[@Vanessa-ge4eh]

I'm in early pregnancy and have been battling 2 pinched nerves in my back. The pain has been unbearable these last 4 days. Have tried many stretches that work a little, but after doing this video (even during) I could feel 90% of the pain GONE. I'll keep doing this video maybe 2 times a day or so. Thank you so much!!!!

[@yoginimelbourne]

This is really so lovely to hear, I'm glad you found some relief!! Good luck with the rest of you pregnancy :) x

[@chelseaenglish842]

This is my favorite yoga sequence ever. I discovered it when I was pregnant but still use it 3 years later for lower back pain. It helps so much!

[@sarenawebb7779]

I cannot believe the relief I got from this! Im 23 weeks and have a very tiny frame so pregnancy has taken a toll on my body especially my lower back. Thank you soooo much!

[@yoginimelbourne]

Yay, so glad that it's helped you feel better. The changes in the body can be so challenging, especially with a small frame, so keep practicing if you are up for it - will make such a difference in the long run. Thanks for watching the channel. x

[@cloudy2o333]

6 minutes in and I feel like I have a new body, I haven't done yoga for weeks and this is just what I needed!! 13 weeks today ❤

[@yoginimelbourne]

I'm so glad to hear and congratulations on your pregnancy! x

[@EllieBarnard]

So good. Hip opening and lower back stretch. V nourishing. Thank you.

[@yoginimelbourne]

You're so welcome!

[@khelwen]

Love your prenatal series. It's saving me from some of my aches and pains. I'm recommending you to all the pregnant ladies I know.

[@yoginimelbourne]

Thank you! I'm so glad that it's helping you out. Hope the rest of your pregnancy goes beautifully. x p

[@laurenmacpherson5975]

About 37 weeks pregnant now... About 6 weeks ago I started experiencing debilitating pain in my hips and I cold hardly walk. Doing this video a few times a week has really helped and I've been able to stay active... still taking a 2 mile walk every day and keeping up with my other kids. Thank you Paula!

[@yoginimelbourne]

Lauren Macpherson that is so lovely to hear. Good on you for working through these last few weeks of pregnancy, they can really get tough. I hope the next couple of weeks go smoothly for you as you prepare to meet your little one X p

[@misseleanorryan]

Thank you so much. I found your practice so calming peaceful gentle you made space for each breath and pose. I loved how it flowed and ebbed into one another. I will definitely be watching more of your sessions. I'm 4 months pregnant and it's difficult to find a calm gentle yoga practice on KZbin. I found a gem here.

[@barbarastein6693]

I'm 22 weeks pregnant and this routine feels wonderful. Thank you!

[@yoginimelbourne]

So glad you enjoyed it! Take care and thanks for watching x p

[@dwd4712]

Ahhh---mazing! Such relief from the aches and pains of pregnancy!

[@TheSattieg]

30+3. Felt great after this class. Lovely calming voice. Gentle enough for 3rd trimester. Almost strained by abdominals but had enough pacing to listen to my body and prevent that from happening. Thanks again.

[@Sandy-ps7zz]

Gentle practice, great for the lower back, feel strong, long and calm after that practice :) Currently approaching week 34 of my pregnancy. Thank you Paula.

[@LouiseSeymour15]

I’m currently 18 weeks pregnant and this practise has rescued my back! Thank you!

[@yoginimelbourne]

I'm really pleased to hear that it has been useful. Congratulations on your pregnancy :)

[@evelyndorval1510]

I have Chronic back and nerve pain, your videos got me through my second pregnancy! Currently expecting my third and I'll be counting on your videos to get me through once again! Thank you so much! God bless you!

[@yoginimelbourne]

It really is so pleasing to hear that you have been able to find relief through videos! Good on you for practicing and all the best for the rest of your pregnancy. xox p

[@cindyho3792]

Felt all stretched after the routine. Loosen up the tight hip and hamstring.. Like the steady pace too. Great video! Thanks

[@yoginimelbourne]

Thanks for watching & the lovely feedback :)

[@ourlifeinaustralialyfamily4695]

I love it.it will help me so sore back

[@samanthaslaughter4818]

Ah, thank you, this was wonderful. I'm 19 weeks & have been dealing with some sciatica, this felt so nice on my back. I saved all of your prenatal videos & plan to practice a few times per week. Thank you so much for posting these prenatal yoga videos.

[@yoginimelbourne]

So lovely to hear that it is helping your sciatica. Hope the rest of your pregnancy goes well and good on you for taking the time to take care of yourself x

[@lisaedwards5797]

Thanks so much! Lower back is deff feeling a lil stiff... this helps it stretch and feel so much better! THANK YOU! xo

[@yoginimelbourne]

Pleasure, thanks for watching :) x

[@lucylovesthesunsun8986]

Love love love this sequence along with your beautiful manner and voice. I’m an Aussie living in Bali and to hear the sound of the Australian birds in the background adds to the bliss. Thank you

[@yoginimelbourne]

That is so lovely to hear, thanks for watching and taking the time to practice x

[@mariahpads3669]

This is amazing. Thank you Paula. I am 8 months and I appreciate this practice so much. Also love the softness of your voice. Thank you.

[@estelijimenezsoto8688]

I just tried your class today because my lower back was in serious pain, automatic relief! I will be doing this series often. Thank you for bringing yoga for everyone, yoga clases are expensive and not necessarily effective, and often crowded

[@yoginimelbourne]

I'm really glad you found this practice eased your back pain. Yes, I really love that these practices are accessible to everyone! Thanks for taking the time to practice and take care of yourself during this special time :)

[@marinda8644]

I've done this yoga class three times, and every time I sit down to try another one of your classes, I can't seem to pry myself away from this one! It is BEAUTIFUL! Thank you so much! I promise, I will try others, but this one really hits the spot.

[@yoginimelbourne]

So lovely to hear, thank you! And if this is the practice that works for you - go for it :) xox

[@brookenewsom6695]

Exactly what I needed! Thank you! My favorite prenatal routine I've found. I have old back injuries and pelvic pain, plus I'm a hair stylist on my feet all day, so this was great. =D

[@yoginimelbourne]

So glad it's useful! Thanks for watching :) x

[@MultiJulia1981]

40 weeks pregnant and still love this sequence! Thank you, OM Shanti!

[@yoginimelbourne]

You are amazing! Good luck, so close now xox

[@koeniginella]

Lovely practice to help with my sciatica at 33 weeks 💓

[@michelazapponi2516]

What a great flow! I just discovered I'm expecting twins and this is exactly what I needed for my mind and my body!

[@yoginimelbourne]

Wow congratulations! I'm glad you enjoyed the flow :)

[@acox268]

Wow.. I came into this with mid back pain from work and during I had many pops and cracks in my back. I feel sooo good now! Thank you!

[@yoginimelbourne]

So lovely to hear, thank you x

[@fairyrose136]

this was so nice! exactly 19 weeks in today and this was relaxing and calming. Thanks! ❤🙏🏻

[@yoginimelbourne]

How lovely to hear! x

[@carlmccasland9616]

Best prenatal yoga for back pain ever

[@yoginimelbourne]

Thank you! :) x

[@Espan14]

Thank you so much for this sequence! Felt so much better afterwards (24 weeks)

[@yoginimelbourne]

I always love hearing that! Good luck with the rest of your pregnancy & keep moving when you are up for it! xo

[@lanetranslations]

Hi Paula, I'm in my 28th week and have just started doing this class. I've had lower back problems for a few weeks now and really feels this helps. And it makes me feel more grounded. A great way to start the day! Thank you

[@yoginimelbourne]

This is so lovely to hear, I'm glad it is making a difference. x p

[@lakshmiiyer8555]

I love this sequence and do it every few days and it’s the most calming, relaxing and strengthening feeling. Thank you!

[@yoginimelbourne]

How lovely to hear, thank you for taking the time to practice xx

[@samanthaaubart9525]

This is the best prenatal yoga video I've found! Thank you so much! I've experimented with several others and this one is the best. I'm a Yoga newbie and started this video when I was about 28 weeks along and having bad hip/low back pain which was making it super difficult to sleep. This video is the perfect length, it is easy to follow, and provides so much relief from the pain. I'm almost 32 weeks along now. I didn't do this video for about 4 days and I was feeling so achy. I can really tell the difference and sleep so much better after these stretches. Thank you so much!!

[@yoginimelbourne]

That's so lovely to hear, thanks for feedback and enjoy these last few weeks, exciting times ahead! :) x

[@elisabethauzinger8997]

That was really helpful - i'm already in my 41st week and stopped going to the Studio one week before so this video helped me to stay active at home...

[@yoginimelbourne]

Wow, good on you for staying active. Hope all is going well! Exciting times. x p

[@kaylanssenfuma6310]

feel so good after finishing that routine. Thank you so much

[@yoginimelbourne]

That is lovely to hear, thanks for watching and hope your pregnancy is going well x

[@AvaJoJoRay]

That was delightful! Just sorry I didn't discover you earlier in my pregnancy! Thank you. 😊

[@yoginimelbourne]

So pleased you enjoyed it, hope you are feeling good in your pregnancy x

[@graciem9050]

Thank you! I'm at week 31 now and have been using this practice on and off for a while now and find it helps me feel a lot loser in general, although I haven't had any specific lower back problems (yet!). The only thing I find difficult is that there is a lot of time spent on on knee which has always been a bit of an issue for me, but using a cushion under my back knee has really helped and has made it possible for me to keep up with everything in the video! x

[@yoginimelbourne]

I'm really glad you have been finding it useful. We do spend quite a bit of time on the knees and although it does sound like you have found your own solution, another couple of suggestion would be to place your mat on a carpeted surface or double up your mat where your knees are. Thanks for taking the time to practice during this time and hope everything is going well. xo p

[@tuyenbtran]

I absolutely love this routine. My lower back was sore and tight going into the practice, but everything relaxed and released after this. Thank you so much!

[@yoginimelbourne]

You're so welcome! xx

[@alinastoicescu1552]

I loved this gentle practice! It's exactly what I needed for my twin pregnancy :) I'm gonna do it more often from now :) Thank you so much Paula. Namaste :)

[@yoginimelbourne]

So glad to hear you enjoyed it. All the best with the rest of your pregnancy x p

[@melodykruse122]

Thank you, this was so lovely! I'm about 22 weeks and this really helped me be able to ground, stretch out, and breathe more deeply.

[@yoginimelbourne]

You're so welcome, thank you for practicing x

[@suzanne7399]

Hi Paula, thank you so much for your video. I am 32 weeks pregnant and I am doing this since the beginning. I have so much energy and no back pain so far.Very appreciate it!! 🤗🤗

[@yoginimelbourne]

I'm so pleased that this has been helping! Good luck with these coming weeks/months xox p

[@sorayaverjee1307]

That was a super practice! Been sitting at the desk so much, this has helped me a lot already after one session. Will def do this again! (24 weeks and feeling good!)

[@yoginimelbourne]

So glad you found it helpful! Good luck with the rest of your pregnancy, not long now! :) x

[@yvonneroj]

Hi Paula, greetings from Hong Kong. I just wanna thank you for making these videos, I have been practising at home through my pregnancy. I found them most helpful amongst all other prenatal yoga videos on KZbin. I always felt so refreshed after each practice. Thank you for being part of this wonderful experience. My little girl arrived last week. THANK YOU!!

[@yoginimelbourne]

Oh congratulations! How absolutely divine. I'm so glad you enjoyed the practices and all the best with your little girl. xx

[@MultiJulia1981]

Love all your prenatal flows, thank you very much!

[@yoginimelbourne]

Thank you for watching and making the time to practice. Hope your pregnancy is going well :)

[@evietanner7858]

I’ve been really struggling with back pain and have had to totally adapt my workouts this routine is amazing, both strengthening and relaxing! Thanks so much 😀❤️

[@yoginimelbourne]

I'm so pleased to hear that you have found it beneficial and good on you for continuing to practice xox

[@emilya2342]

Thank you! I am carrying this little one low and have a lot of hip and lower back pain and this video has given me some relief.

[@yoginimelbourne]

I'm glad the practice has been helpful, wishing you all the best in the coming weeks! :)

[@irisningtu]

Such a relief to my back, thank you! (33 week)

[@jasminapecoler815]

Thank you this is great video. I do it almost every day and realy back pain is gone.

[@yoginimelbourne]

I love to hear this! Good on you for being so consistent with your practice, it really does make a difference. p x

[@roselineasante614]

Wow. Thank you. I felt I had a good workout and broke some 😰. Felt great. I'm in my 26 weeks and God knows I need some good exercise. I will incorporate this in my workout routine.

[@yoginimelbourne]

I'm so glad you enjoyed the practice and good on you for taking the time to do so! I hope that all is going well with your pregnancy xox p

[@swissmonica78]

I've been having lower back trouble and am in my 39th week. Very helpful before bed- I feel relaxed and ready to sleep - thank you!

[@yoginimelbourne]

That's great, I'm glad you are getting some sleep! All the best with the coming months, what an exciting time x

[@lorrenf]

This was amazing - easy to follow and really stretched out my hamstrings and back👍🏻 thank you

[@yoginimelbourne]

So lovely to hear! xx

[@animalenterprises2784]

Your channel has become my favorite. Nice pace, you have a nice calming voice, and the routines feel great. Thank you for sharing!

[@yoginimelbourne]

Such lovely feedback! Thank you 😊

[@ArielLovely321]

I really enjoyed this video and flow. Thank you so much for your help. Namaste

[@SublimeStim]

I love the pacing and clear direction, Thank you.

[@yoginimelbourne]

+katarina beckmann Thanks for the lovely feedback & for supporting the channel :)

[@beccamirez8065]

My doctor informed me to not do any positions where my head would be lower than my hips so no downward dog. Rest of the sequence looks amazing. This is my first pregnancy.

[@yoginimelbourne]

You could rest into wide-legged child's pose instead of down dog and come onto all fours to transition a leg forward and back - hopefully that's useful. Congratulations on your pregnancy! :)

[@andreaw9644]

This is everything I needed and more! Thank you one of my favorite prenatal yoga videos !

[@yoginimelbourne]

You're so welcome! xx

[@yejijang-jones6419]

Love your accent so much! Thank you for this video. My back feels much better now.

[@yoginimelbourne]

You are very sweet to say that! I'm glad you found the practice helpful :) xox

[@sojungkim7811]

Thank you for this beautiful practice. I'm in my 31st week and feel so much better after doing this!

[@yoginimelbourne]

Lovely to hear, thanks for watching x

[@a05bf68c]

Been trying lots of prenatal yoga videos and this is my favourite by far. Feel great afterwards, nice pace, calming tone. Love it

[@yoginimelbourne]

So lovely to hear, thank you x

[@hannahbaker5118]

Ooo I loved that! Those stretches felt so good for my stiff back. Will keep it up, entering my third tri next week. Thank you Paula.

[@yoginimelbourne]

So glad it was helpful and good luck with these coming weeks, so exciting! x

[@ekaekaterina8047]

Thank you ! It is an amazing flow!

[@yuliananikolaeva6764]

I’m due in 9 days and my only regret is that I didn’t find your channel earlier. Wonderful flow and your voice is so pleasant, instructions clear and easy even for a non coordinated person like me. Thank you and looking forward to practice your other videos

[@yoginimelbourne]

Thanks for your lovely feedback! You must now be in the 4th trimester and baby bubble - I hope that all is going well with you and your little one xox

[@katetee6973]

I really enjoyed your gentle approach, thank you!

[@yoginimelbourne]

+Kate Tee It's a pleasure, thanks for watching :)

[@ninapaige6504]

beautiful practice! thanks so much for this video! currently 32 weeks and the practice felt amazing!

[@yoginimelbourne]

So pleased that you found the practice helpful. Good luck with these coming weeks, how exciting! xox

[@kimtruong7679]

Thank you! Great relief to lower back pain.

[@yoginimelbourne]

That is lovely to hear, thanks for practicing :) x

[@samoakley5868]

this is super creative - very cool :) thank you melbourne yogi

[@yoginimelbourne]

You're so welcome! xox

[@michelewahner3522]

This was so good. Thank you🙏

[@yoginimelbourne]

You're so welcome! xx

[@cammiehanratty5834]

Thank you so much for this video!

[@maryamali6685]

Thank you so much. This feels amazing!

[@yoginimelbourne]

Glad you enjoyed it :)

[@copyblink182]

Slower movememts but deep stretch, great release! Felt so good.

[@amanbhatia7341]

Really loved this video but some of the middle bits were too hard on my knees. Thanks for your videos

[@yoginimelbourne]

Thank you for the feedback - perhaps you could try it with a blanket underneath your knees? xx

[@erspehar]

What a great yoga flow! I will continue to use this one throughout my pregnancy. Thank you for posting this. 💜

[@yoginimelbourne]

I'm so glad you enjoyed it xx

[@pazm.klausen8484]

Thank you!

[@yoginimelbourne]

You're welcome! x

[@veronikamatveenko1056]

Thank you, Paula🙏 for sharing this great yoga sequence. This is so helping with my lower back pain. Trying to do it every day now and I can already feel the results. Thank you❤️ Plus you have the most soothing voice, so calm and relaxing, perfect for the morning yoga routine🙏

[@yoginimelbourne]

This is such lovely feedback, thank you and for taking the time to nourish yourself x

[@ireneperelli346]

thank you! love the sequence!

[@yoginimelbourne]

How lovely to hear, thank you! x

[@jobardsley3505]

This has quickly become one of my favourite sequences. Would you consider doing some post-natal videos after your baby arrives?

[@yoginimelbourne]

+Jo Bardsley Thank you! Yes, be on the lookout for some postnatal videos in the near future. Good luck with the rest of your pregnancy :)

[@BeeCreates929]

Im coming up on my 26th week now and while pillows and walking have certainly helped, I have preexisting sciatica that has been exacerbated during my pregnancy. This really helped a lot, and considering I'm up and down most of my day and my joints are tender, this was great. I plan on checking out more of your flows--so relaxing

[@yoginimelbourne]

So lovely to hear its been helpful. Good luck with the rest of your pregnancy, home stretch now - so exciting! xx p

[@VictoriaGomez-dw2sq]

Britney Rezendes s

[@barbarastein6693]

Hi Paula, I did this practice all throughout my pregnancy and loved it every time. My baby is a year and a half old now but my sciatica has been flaring up and this practice always feels amazing for relief. Thanks again!

[@yoginimelbourne]

Wow, so glad that it continues to be useful for you! Hope you and baby are going well xox p

[@jessicacroitoru4425]

Hi Paula, I just gave birth to the sweetest little girl a little over a week ago. Thank you for your video, which I did almost every morning until the day she was born. I believe that that I was able to enjoy my pregnancy with not back pain because of your video, THANK YOU!

[@MrsFKS]

Wonderful thank you. Got to all the sore spots on my back! x

[@lizettebecerra9765]

I am 33 wks pregnant and this is exactly that I needed for my lower back. Thank you so much!

[@yoginimelbourne]

Great! So pleased it helped. Good luck with the rest of your pregnancy, not long now! :)

[@pebbleskillasheep]

Simply love it! Thank you soooo much!

[@yoginimelbourne]

Pleasure! So glad you enjoyed it. x

[@jumpjivejam1153]

nice practice! (33 weeks along)

[@yoginimelbourne]

Thank you! Good luck with the rest of your pregnancy and coming months, an exciting time x p

[@joanaO88]

Your the best! Exactly what i was looking for. Thanks

[@yoginimelbourne]

That's very sweet of you, thanks for watching 😊

[@hannah18spiro]

I'm at 25 weeks and hurt my back pretty bad yesterday morning. I've been walking bent-over ever since, even after a massage. Just did this video and I'm feeling loose and pain-free and un-hunched! Thanks :)

[@yoginimelbourne]

Wow, it is really lovely to hear that. I'm glad you are feeling better and continue to do so throughout the rest of your pregnancy. x

[@ppjctotoro]

Excellent workout, thank you! Great for when I can’t make it to class.

[@yoginimelbourne]

So glad you enjoy it, thank you! x

[@lindsayranae9926]

Wow this really helped me! I’m 32 weeks pregnant, woke up with severe lower back pain on my left side I could hardly walk! Did 15 minutes of this and I was able to start walking again👍🏻👍🏻 finished the remaining 15 minutes later in the day

[@yoginimelbourne]

I'm so glad you found some relief! Hope the rest of your pregnancy goes well xox

[@SelmaDanculovic]

I just stumbled upon your channel. This is the first time doing this video. I absolutely LOVED it! It was exactly what I needed. I will definitely do this session regularly. Well done and THANK YOU!!

[@yoginimelbourne]

So pleased that you enjoyed it! Thank you for taking the time to practice :) x

[@veganstarseed6914]

Loved this thank you!!

[@yoginimelbourne]

Pleasure! xo

[@lucyhahn9626]

Wow!!! Such a beautiful practice. Thank you from my heart!!!

[@yoginimelbourne]

Such a pleasure xx

[@afrotwind6371]

This session was absolutely amazing, exactly what I needee!!! Thank you so much!!

[@yoginimelbourne]

I'm so glad to hear xx

[@kaynashae3032]

Love! Didn't realize how tight my hips and legs had gotten.

[@yoginimelbourne]

Pleased you enjoyed the practice! Yes the lower body really does get tight especially into the later stages of pregnancy. x p

[@Jollycakess]

I am really enjoying all of her videos. You can feel the good vibes right away. Love it!

[@yoginimelbourne]

Thanks for the lovely feedback! x

[@liliarklin7970]

I love this, it helped me to solve my lower back pain. And vibes which you giving is amazing, it helps me to concentrate on each exercise with love. Thank you a lot!

[@yoginimelbourne]

Thank you so much lovely, I'm really glad you are enjoying the practices xox

[@TheBtuggle]

Love this video! Thanks so much!

[@yoginimelbourne]

Pleasure, glad you enjoyed it! :)

[@charleneboyle5870]

Thank you I need a yoga workout and that was it loved every pose in the flow ❤️

[@yoginimelbourne]

You're so welcome, thanks for practicing! xox

[@woowoomom1981]

Thank you for sharing class. I love yoga but I couldn't at all last 3months because of bad condition. Now I'm in 16wks and feel better so restart yoga. First practice is this. I feel so good after practice. Thank you~

[@yoginimelbourne]

Glad to hear that you are feeling better and are able to practice - thanks for leaving your lovely message :) x

[@Shana23Banana]

Really liked your video! I do wish there was some relaxing music playing in the background but still really enjoyed it and will continue to use it throughout the next few months.

[@yoginimelbourne]

Yes it is lovely to have music while you practice, will try to include a bit more in the future. Maybe you could put something on whilst you practice at the same time? x p

[@malindacross192]

yoginimelbourne I actually appreciate the lack of music. If necessary I could put on our iPod for additional background, but I often find music in fitness videos distracting.