Prenatal Movement Essentials

Prenatal Movement Essentials

Welcome to the Prenatal Movement Essentials Collection. Amanda created this program to help you adapt and modify your movement practice during your pregnancy. Learn essential techniques and modifications and try the follow-along classes that you can revisit regularly throughout your pregnancy. This program is designed to teach you how to adapt the Movement by NM fitness library to your needs during this time. Please make sure to partner with your healthcare team on what is right for you during your pregnancy.

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Prenatal Movement Essentials
  • NEW | Welcome to Foundations of Prenatal Movement with Amanda (2 Mins)

    Amanda welcomes you to her prenatal movement program. She created this program to help you adapt and modify your movement practice during your pregnancy. The goal is to build a practice that works for you. Amanda encourages you to partner with your healthcare team on what is right for you during ...

  • NEW | Before You Begin | Moving Through Your Pregnancy with Amanda (4 Mins)

    Amanda provides general guidelines on prenatal movement and shares the importance of movement during pregnancy. With notes on relaxing, how to the use ‘talk-test’ during exercises, overheating, and why snacks are key, this class will have you feeling more confident and prepare you to start moving...

  • Learn & Practice Diaphragmatic Breathing with Amanda (4 Mins)

    Amanda introduces you to diaphragmatic breathing, a fundamental technique to connect to your core and move safely and with intention during your pregnancy. Developing proper breathing techniques is great for both prenatal and postnatal movement, and will benefit you in every season of life.

    No e...

  • NEW | Learn How to Squat Safely with Amanda | Essential Prenatal Moves (2 Mins)

    In this class, Amanda teaches the squat, a fundamental movement for pregnancy, delivery, recovery, and in parenthood. This movement is important to relearn and adapt to a prenatal practice, especially in preparing for labour.

    Suggested but not necessary equipment: Two yoga blocks.

  • NEW | Learn Deep Tissue Rolling with Amanda | Essential Prenatal Moves (4 Mins)

    In this class, Amanda will teach you deep tissue roll, which is a great way to massage and release muscle tension across your whole body. These relaxing and satisfying techniques will loosen your body, stretch out hard-to-reach areas, and restore circulation and hydration to your tissue. Rolling ...

  • NEW | Learn How to Modify Movement During Your Pregnancy with Amanda (1 Min)

    In this video, Amanda shares the benefits of modifications in your prenatal fitness practice and the importance of listening to your body and trusting your instincts to feel confident as you move. Feel free to get creative in your practice.

    No equipment used.

  • NEW | Modifying Back & Tummy Movements During Pregnancy with Amanda (3 Mins)

    Supine and prone movements can be uncomfortable during pregnancy, but you can adapt these movements with a few simple options taught in this class. Supine movements (on your back) can be modified to a seated position, and twisting movements can be modified to maintain alignment with your shoulder...

  • NEW | Modifying Core Movements During Your Pregnancy with Amanda (4 Mins)

    Core modifications can be simplified by turning down the intensity. Focus on activating deep core muscle groups through small, intentional moves. In this class, Amanda will guide you through movements to avoid during pregnancy and teach you several modified core exercises to maintain strength and...

  • NEW | Modifying High-Impact Movements During Your Pregnancy with Amanda (2 Mins)

    In this class, learn how high-impact movement can be modified to your body during pregnancy by replacing a jump with a simple step. Learn and practice 3 movements with Amanda — the Two Foot Linear Hop, 1-2 Jump, and Potato Sack Run — then apply these principles to other high-impact movements acro...

  • NEW | Mornings with Amanda | Gentle Full Body Prenatal Class (13 Mins)

    Follow Amanda through a full body morning practice designed to leave you feeling refreshed. You will work through mobility stretches, gentle rolling, 360 breathing, weighted squats, and weighted get ups before finishing with a therapeutic squat hold.

    Suggested but not necessary equipment: A smal...

  • NEW | Middays with Amanda | Prenatal Class to Reconnect to Your Body (11 Mins)

    Amanda guides you through a midday routine connecting you to your core with 360 breathing, bird dog variations, side planks, and downward dog. Then, using a chair, you will work on your hamstring mobility with push ups and tricep dips, before finishing with therapeutic neck stretches. This class ...

  • NEW | Evenings with Amanda | Refreshing Deep Stretch & Muscle Release (10 Mins)

    Amanda guides you through an evening practice to relieve stress and tension from the day. In this class, you will move through gentle rolling and stability-focused lunge holds. From there, practice a few familiar yoga poses using blocks if you need them: pyramid pose, triangle, forward fold, squa...