Motherhood | Pregnancy Yoga for Back Pain for All Trimesters | 15 Minute Prenatal Yoga Flow

Welcome to Week  14 of your 40‑Week Prenatal Yoga Journey! At this stage , your body is shifting again — hormones transitioning, energy levels fluctuating, and emotions feeling deep. This gentle yoga flow will help you slow down, fuel your body, and nurture your emotions. Leave everything on your mat today.

Why Join This Week’s Flow:
• Supports early fatigue relief + gentle bloating reduction
• Releases hip, low back, and upper body tension
• Enhances mind-body connection for both you and your baby
• Builds early leg and pelvic strength & flexibility for a safe labor and delivery

🌿 What’s Inside the Flow

• Gentle centering breathwork on your knees
• Child’s Pose variations to expand your chest and side ribs
• Cat/Cow + Down Dog with pedaling feet for circulation and digestive support
• Standing series with Warrior II, Peaceful Warrior, and Malasana for hip + leg strength
• Pigeon Pose folds, and wide-leg seated stretches for safe hamstring + hip opening
• Restorative closing with Wide-Leg Seated Forward Fold, and Side-Lying Savasana to relax and connect with baby

Every movement is chosen to be first trimester–friendly, with modifications as needed.

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💌 Bonus for Moms: Baby Shower Invitations

Planning your baby shower? I’ve created beautiful, downloadable invitations you can customize for your special day. They’re modern, simple, and mama-friendly. You can check them out here:
👉 https://www.etsy.com/shop/mywayofsend...

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📲 Stay Connected

▶ Subscribe to follow the full 40-Week Prenatal Yoga Series
▶ Like + Comment below: How are you feeling at Week 8?
▶ Follow me on Instagram: @slowdownwithkiersten (  / slowdownwithkiersten  ) for more yoga tips, pregnancy support, and behind-the-scenes

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✅ Great For

• prenatal yoga
• pregnancy yoga
• first trimester yoga
• early pregnancy workout
• yoga for pregnancy
• prenatal yoga for first trimester week 14
• safe pregnancy exercises for early pregnancy
• yoga for nausea and fatigue during pregnancy
• gentle yoga for pregnancy week 14
• beginner prenatal yoga first trimester
• pregnancy yoga routine week by week
• 40 week prenatal yoga series
• beginner prenatal yoga second trimester

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❤️Disclaimer

Slow Down With Kiersten recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

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