Prenatal Yoga with Lera Bury — 8-Session Program
Eight gentle 30-min prenatal yoga sessions with Lera Bury. Safe for any trimester. Hip opening, back relief, breathing, and Shavasana. Free first session. This is a 4-week video course with 9 lessons designed for women. Created by Lera Bury. Prenatal Yoga is an 8-session on-demand program by certified yoga instructor Lera Bury. Eight unhurried 30-minute classes gently work the whole body and suit any trimester. Functional asanas relax the lower back, mobilize the hip joints, and open the chest, plus lymphatic drainage techniques and a calming meditative Shavasana at the end of each session. Equipment: a yoga mat, two pillows, and a strap for session 4. Designed for pregnant women of any fitness level who want to stay active, manage discomfort, and connect with their changing body.
Topics covered: is yoga safe during pregnancy, best prenatal yoga program at home, prenatal yoga for lower back pain, prenatal fitness, pregnancy exercise.
Course Outline
Module 1: Foundation Sessions
Meet Lera, learn the prenatal yoga fundamentals — seated positions, Cat-Cow, hip opening, and your first strap-assisted stretches.
- Free Preview — Meet Lera and Prenatal Yoga (1 min)
- Meet Lera and hear her intention for the program
- Learn the structure: 8 sessions, ~30 min each, any trimester
- Understand the focus: lower back, hip joints, chest, lymphatic drainage
- Hips, Spine, and Chest — Your First Session (33 min)
- Seated positions for pregnancy: cross-legged vs. heels-down, and when to switch
- Cat-Cow for back relief — the universal safe-harbor move between any two poses
- Side-lying Shavasana with two pillows: the prenatal relaxation position you will use for the rest of the program
- Mood Awareness and Gentle Flow (34 min)
- Start each session by checking in with your mood and energy
- All asanas are safe across trimesters, but your body changes daily
- Centering from the sit bones: building the foundation for a calm practice
- Body Awareness and Cat-Cow Variations (31 min)
- Day-to-day variation in energy and flexibility is normal during pregnancy
- Cat-Cow as a safe default: return to it whenever any pose feels uncomfortable
- Deepening the tabletop position with arches and rounds for back mobility
- Strap Work for Hip and Shoulder Opening (33 min)
- Props make deeper stretches accessible and safe during pregnancy
- Strap-assisted hip opening for pelvic mobility
- Shoulder release techniques using everyday household items
Module 2: Deepening the Practice
Build on the foundation with breath-led postures, spine alignment, shoulder release, and a targeted upper-back session to close the series.
- Deep Breathing and Chest Expansion (33 min)
- Full chest breathing: inhale that fills every rib, exhale that empties completely
- Breath-led movement: let the inhale initiate the pose, the exhale deepen it
- Calming the nervous system through extended exhales
- Spine Alignment and Belly Space (32 min)
- Seated posture with belly between thighs for comfort in later trimesters
- Spine-as-one-line: crown, shoulders, and pelvis in alignment
- Adapting poses as the belly grows — widening stance and knee placement
- Seated Flow and Shoulder Release (34 min)
- Crown-to-ceiling reach: the alignment cue that runs through the entire program
- Shoulder roll-back-and-down: a quick tension reset you can use anywhere
- Choosing between cross-legged and heels-down based on how the body feels today
- Upper Back, Neck, and Shoulders — Final Session (34 min)
- Upper back and neck-shoulder focus for late-pregnancy or postpartum tension
- The shoulder girdle release sequence: a standalone practice for tired days
- Completing the 8-session arc with body awareness and a calming Shavasana
Prenatal Yoga
Pregnancy changes your body every day — and most fitness programs ignore that. Lera Bury's 8-session prenatal yoga series uses functional asanas to relax the lower back, mobilize the hips, open the chest, and calm the nervous system, with every pose safe across all three trimesters. You will manage daily discomfort, maintain your mobility, and finish each 30-minute session in a meditative side-lying Shavasana that leaves you calmer than when you started. Start your first session free today.
One-time payment · No subscription
This course includes
This course is for you if...
14-Day Money-Back Guarantee
Risk-free. 100% refund, no questions asked.
14-Day Money-Back Guarantee
Risk-free. 100% refund, no questions asked.
Take the full course. Do every lesson. If it doesn't move the needle for you, email [email protected] within 14 days and we'll refund every cent.
Real Results from Real Women
What participants experienced during their journey
Individual experiences vary. This is educational movement content for pregnancy, not medical advice. Consult your healthcare provider before starting any new exercise program during pregnancy.
Course Content
9 lessons · 2 modules · 4h 25min total
Meet Lera, learn the prenatal yoga fundamentals — seated positions, Cat-Cow, hip opening, and your first strap-assisted stretches.
Meet Your Instructor
Lera Bury
Yoga Instructor
10+ years practiceHatha Yoga Instructor (Eastern Rehabilitation Methods Institute) · 500-hour advanced yoga teaching (Dvizhenia Culture) · Pelvic Floor Dysfunction Yoga Therapy (IVRM) · Posture Correction (Rostfit) · Tibetan Bowl Massage and Meditation (SoundYoga School) · 18 programs, 238 sessions, 100,000+ active students
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Frequently Asked Questions
Ready to move gently through pregnancy?
Start your prenatal yoga practice today with Lera Bury. Eight guided sessions. Thirty minutes each. Safe for any trimester.
One-time payment · No subscription