85 Hours Prenatal
Yoga Teacher Training Course

Kashish Yoga is a Registered Yoga School associated with the Yoga Alliance US Standard Body
Extensive and safe yoga journey designed exclusively for expectant mothers and aspiring pre-natal yoga teachers
Designed with intricate details on physical movements, nutritional requirements and psychological assistance to help ease your pregnancy journey and of others.

85 Hours Prenatal
Yoga Teacher Training Course

Kashish Yoga is a Registered Yoga School associated with the Yoga Alliance US Standard Body

Extensive and safe yoga journey designed exclusively for expectant mothers and aspiring pre-natal yoga teachers

Designed with intricate details on physical movements, nutritional requirements and psychological assistance to help ease your pregnancy journey and of others.

Building a strong and healthy
baby-mama bond with Yoga

Mindful yogic practices not only put the discomfort and pain behind for a pregnant woman but help her overcome her apprehensions towards pregnancy, labour, childbirth and other aspects by bringing forward a better clarity and deep understanding of the baby’s development inside her womb. Thus, leading to a strong-healthy baby-mama bond!

Sharing the experiences
with other Mums-to-be from
all over the world

Though pregnancy and childbirth are common phenomena yet each woman experiences a unique, special and different journey with her baby. Being in a space where different women from around the world come together and share their pregnancy experiences and the individual struggles gives you a wider perspective towards understanding the prenatal stage, which in turn, helps to guide others, among friends, family or students.

Becoming a certified
Prenatal Yoga Teacher
in 36 days

This could be your opportunity to make your pregnancy an experience as well as a certified learning opportunity of a lifetime. This journey not only eases out your pregnancy but makes you a certified prenatal yoga teacher where you practice under the guidance of experts certified by Yoga Alliance only!
Bhagavad Gita
(verses for mothers)
Mindful Meditation
The Anatomy
Prenatal Yoga Flow
Asana for easy
labour and childbirth
Postnatal practices
Teaching Methodologies
and more
To put your body at ease for
what’s coming ahead
Healthy Weight
Gain Management
Labour and Childbirth -
ease and understanding
Relieve from the
body pain
Prevention of
prenatal depression
Anxiety and
stress reduction
Acceptance towards your
emotions and moods
Useful relaxation techniques
for labour and motherhood
Improved joint health, sleeping patterns, blood circulation and posture
Practices that decrease adrenaline and increase endorphins during labour
Course Curriculum
~ What is prenatal yoga
~ Benefits of Prenatal Yoga

Safety and Precautions
~How to practice prenatal yoga safely?
~ General Precautions
~ Safety tips

What to Watch Out for?

The three trimesters of the changing body of a pregnant woman
~ First trimester
~ Changing body in first trimester
~ Second trimester
~ Changing body in Second trimester
~ Third trimester
~ Changing body in Third trimester

What are the Chakra Systems?

Yoga Props

Common Pregnancy discomforts, health concerns and precautions

~ Relevance
~ Positive birth affirmations

Breathing Exercises
~ Breathing techniques
~ Sounding
~ Visualization

Easing Body Changes And Discomforts
~ First trimester
~ Second trimester
~ Third trimester
Meditation & Yoga
~ Importance
~ Meditation Poses
~ Meditating
~ Visualisation
~ Hounge Saung Meditation

Yoga Asanas
~ The practice
~ When to Practice?
~ How to Practice?
~ What to do in the posture?
~ Grounding or centring
~ Lengthening the spine
~ Timing
~ What to wear?
~ What you need?
~ First trimester asanas
~ Second trimester asanas
~ Third trimester asanas

Kegel Exercises (pelvic floor exercises)

Chair Yoga
~ Introduction
~ Benefits
~ Chair yoga poses

~ Sample sequences

Partner poses

Though pregnancy and childbirth are common phenomena yet each woman experiences a unique, special and different journey with her baby. Being in a space where different women from around the world come together

Find Your Answers

Some women wait to start doing prenatal yoga until they are far enough along that they have started showing or feeling like their belly and changing body is beginning to impact some of the movements and poses done in a regular yoga class. But prenatal yoga can be practiced from the instant that you find out you are pregnant. There is no wrong time to start and there is absolutely nothing wrong with taking time to enjoy your pregnancy from the get-go. In fact, I have had women come to prenatal classes who aren’t even pregnant – they simply enjoy the supported practice. Obviously for pregnancy, prenatal yoga can also be great for women hoping to get pregnant, post-partum, pre-menopause, menopause, post-menopause – it is fabulous for everyone!

Absolutely. It is important, however, to make sure that the instructor knows that you are pregnant so that they can help you modify poses as needed and support you when necessary. Most yoga instructors should be knowledgeable in caring for pregnant students, but some are not. If the instructor seems nervous about having you in class or admits that they don’t know much about prenatal yoga it is up to you to decide whether to take the class or not. If you understand the basics of prenatal yoga (a. Create Space, b. Don’t Squish The Baby) and are in tune with your body, you can often do just fine in a yoga class, making modifications yourself and skipping poses that are unsafe or just don’t feel good. If you are new to yoga, however, it is wise to make sure you are in an actual prenatal class or with an instructor who is very knowledgeable. This will take any of the anxiety out of your practice and allow you to enjoy.

I say morning sickness, but know from experience that you are probably wishing it were only in the morning if you are one of the unfortunate to get it. The answer is yes. Yoga can definitely help with symptoms like nausea and vomiting. Certain poses, such as Balasana (Child’s Pose) and supported Upavistha Konasana (Wide Angle Seated Forward Bend) and Baddha Konasana (Bound Angle Pose) can be great and, at the very least, make you comfortable as you rest. If you can find a time in your day when you feel less nauseous, even a fifteen minute practice can help curb sickness by getting the body and its systems moving and stretched.

Prenatal yoga not only helps to strengthen and stretch the body in ways beneficial for delivery, but the emphasis on breathing and meditation can be of paramount importance when labor begins. Yoga can teach you to let go and to be present, two things that are crucial when delivering your little one. The idea of learning to be “comfortable while uncomfortable” is something else that can be taken from the practice – finding ease while challenged, stilling the mind amidst changes. Even simple yoga practices, such as relaxing the jaw and tongue as you practice, can translate into easier childbirth, as the muscles in those areas are connected to those used when delivering a baby. Not to mention that some of the movements done in yoga, like Cat Cow, for example, can help in the early stages of labor to position the baby and ease pain.

Most will agree that hot yoga should not be practised while pregnant because of the dangers that are present when the body is heated too much. Although some women have practised hot yoga throughout their pregnancy without any adverse effects or complications, I feel it is best to play it safe when it comes to the health of you and your baby. Very vigorous or active practices, such as Ashtanga, should not be started while pregnant. For those who have practised that particular style, one that is filled with lots of jumping and physicality, can continue so long as they are smart when it comes to modifying as necessary and changing their practice as their body changes. Other yoga practices, particularly AcroYoga, should be avoided while pregnant because of the danger of falling and other potential risks that could be dangerous to themselves and their baby.

This can be a difficult question to answer because it varies greatly from individual to individual as well as how far along one is in their pregnancy. As a rule of thumb, however, these types of poses should be avoided and are never included in a prenatal yoga class. Closed Twists – poses that compress the abdomen and squeeze and detoxify the internal organs (ex. Parivrtta Trikonasana (Revolved Triangle) and Marichyasana III (Marichi’s Pose)). Extreme Core Work – poses that work the Rectus Abdominis or other superficial muscles of the core (ex. Navasana (Boat Pose)). Extreme Backbends – poses that overstretch the front of the body, especially the abdomen, which can possibly lead to the thinning of the lining of the uterus (ex. Urdhva Dhanurasana (Upward Facing Bow Pose)). Prone Poses – poses that are done lying on your stomach (ex. Salabhasana (Locust Pose)). Deep Forward Folds – poses that compress the abdomen (ex. Uttanasana (Standing Forward Bend) and Paschimottanasana (Seated Forward Bend)). Supine Poses – poses that are done lying flat on your back, especially for an extended amount of time as your pregnancy progresses (ex. Savasana (Corpse Pose)).

Meditation is one of the best ways to take time for your self while pregnant. It allows you to connect with your baby in an intimate and quiet way, helping to prepare you and your baby for the emotional, physical, and spiritual rollercoaster that comes with labor, delivery, and parenthood. Oftentimes people have the wrong perception of meditation, believing that in order to meditate all thoughts must be cleared from the mind. In truth, meditation is about creating a new relationship with your thoughts, shifting your perspective and learning how to observe, letting go as necessary. During pregnancy, as there are so many changes that take place with both mother and child each day, taking time to sit quietly and observe your thoughts can be one of the most powerful tools a mom has for learning to enjoy every step of the way, changing how she thinks about worries or fears, and adjusting to a new role. And while most of the time meditation is depicted as a seated activity, it doesn’t have to be if that doesn’t work for you. You can meditate as you walk or hike or garden too. The important piece is taking time to be alone, to be quiet and free of distractions, and to tune in to all that is taking place within. As long as you are leading your awareness in rather than out, and doing so without judgment or clinging, you are meditating! It’s also good to remember that babies feel the emotions of their mother, sensing thoughts and attitudes in a way that can only be explained through the deep and interwoven relationship that is formed while growing in the womb. Meditation gives a woman a chance to be still and relax, to calm down when necessary, and to send positive thoughts to herself and baby. As with life, pregnancy is all about attitude and mindset, and there is no better time and place than in meditation to work on developing one that is positive, optimistic, and fearless.

The practice of yoga is rich with breathing exercises, part of a branch of yoga known as Pranayama. Prana means “life force” and ayama is translated from Sanskrit to mean, “control”. Many of these breath practices can be incredibly beneficial during pregnancy, as they not only reduce stress but can help teach a woman about the importance of breathing during labor and delivery. There are some exercises that should not be practice during pregnancy, however, including any that require the individual to retain breath for extended periods of time or those that use extreme contraction of the muscles of the abdomen. If you are new to Pranayama, try these two exercises as described by Linda Spackman, a well-known yoga instructor and prenatal specialist based in Santa Fe, New Mexico. Spackman teaches classes at Yoga Source and is a director of the Yoga and Women’s Health Programs with Surya Little at Prajna Yoga. Basic Breath Awareness Allow the mind to be curious about the state of the breath. Bring awareness to quiet rhythmic movements of the inhalations and exhalations. Gradually lengthen exhalations. Allow inhalations to deepen as a result of longer exhalations. Ujjayi – Upward Conquest Breath From basic breath awareness (above), begin to “hear” the sound of the breath in the sinuses and back of throat. This deeper, sounded breath is Ujjayi. Alternate one Ujjayi breath with two normal breaths. This is one cycle of Ujjayi. Practice six to ten complete cycles. Rest in Savasana and observe the results of the practice.

I don’t know how many times I have heard, “Don’t lie flat on your back!” or “Don’t sleep on your back,” during both of my pregnancies, especially in the yoga world. The reason behind this is that the weight of the baby can slow the flow of blood to your heart when you are positioned flat on your back, causing, in turn, a reduced flow of blood to your baby as well. And while potentially this could be harmful to a developing fetus (blood supplies nutrients and nutrients equate to proper growth and development) most doctors agree that if it is comfortable for a pregnant woman, a few minutes at a time won’t put either mom or baby at risk. The best advice I ever received was from a wonderful instructor of mine who told me that if my body is sending off warning signals everything is fine. And while she isn’t a doctor, that piece of wisdom resonated with me. Our bodies, especially while pregnant, know what they are doing. They don’t need us to tell them to grow our uterus, smash our bladder, or practice contractions – they do it on their own. If something isn’t going right, there are signs they give us to alert us that they need help (think sharp pains, leaking of various fluids, reduced fetal activity, etc.). If lying on our back started to cause problems for the body, it should signal that something isn’t right and you would innately know to change positions. With all of that said, however, if there is potential risk to lying on your back it is best to avoid it when possible. Which is why in most prenatal yoga classes, for example, no time is ever spent lying flat on your back, especially as you progress into your third trimester and the baby is getting heavier. Does that mean that lying on your back for three minutes with your legs up the wall to reduce swelling is dangerous? Absolutely not. Most instructors, being aware of the risk, just won’t ask you to do it on the slight chance that it could create some sort of problem. So, again, the best advice is to listen to your body. If there is a way to be comfortable and do what you want/need to do without lying on your back then do that. If you need to lie on your back for whatever reason during pregnancy don’t panic. Chances are you and baby are going to be just fine and, if for some reason something did start to go wrong, trust that your body will tell you and that you will be ready to listen.

Yes and no. Inversions can be absolutely wonderful during pregnancy. They are soothing for the nervous system and great for swelling and fluid retention. However, inversions should only be done by women who practiced them before getting pregnant and are very comfortable with their body in an upside-down position. The main concern about practicing inversions during pregnancy is the risk of falling. For someone who has never done an inversion, like a handstand or headstand before, falling is almost inevitable, which is why that individual should wait until after pregnancy before attempting them. Even if you are very comfortable with inversions it’s a good idea to take precautions when pregnant – like using a wall for extra support. You should also take into consideration two other things. First, how do you get into your inversion? If it is a graceful lift, without any jarring or jumping, then by all means go for it. If it is a fling-yourself-full-force-into-the-wall type of thing, then maybe it’s not the best idea. Second, why are you doing inversions while pregnant? It’s always a good idea to question your motive behind a pose, for everyone not just expecting mommas. If you are doing an inversion while pregnant for the oohs-and-ahs of others, then maybe you should reconsider. If your body is craving inversions and you feel amazing and light and free while in it, then you go momma! Last point: Pregnancy is fleeting. Before you know it, you won’t be pregnant anymore and there will be plenty of time for all the intensity you want. Enjoy your pregnancy and do what feels good, even if that is totally different than what you were used to or what you were expecting. You may not be throwing handstands while pregnant, but you are growing a human, and that is way cooler.
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Kashish Yoga has come up with a vision to make yoga accessible to the people of all walks of life. Anyone of any age, country, and religion can learn true yoga with us.