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
