Title: Level 1 — Foundations: Discovering Yoga (3–4 Weeks)
Keywords: beginner yoga, prenatal yoga basics, postpartum yoga, gentle yoga for women, yoga foundations
🌿 Welcome to Level 1: Discovering Yoga
Level 1 is where your journey truly begins. This stage focuses on helping you connect with your breath, understand your body, and establish a safe foundation—whether you’re preparing for pregnancy, already expecting, or rebuilding strength after birth.
During these 3–4 weeks, you’ll learn essential movements, breathing patterns, and gentle postures designed to improve mobility, reduce stress, and awaken your core and pelvic stability. Every session is low-impact, supportive, and perfect for absolute beginners.
✨ What You Will Learn in Level 1
- How to breathe properly during movement
- Gentle alignment principles
- Safe core activation
- Basic standing and seated yoga poses
- Mind-body awareness
- Calmness, grounding, and body confidence
🧘♀️ Foundational Yoga Poses (With Image & Video Prompts)
Below are the poses included in Level 1, along with AI-friendly prompts for images or video tutorials.
1️⃣ Mountain Pose (Tadasana)
Purpose: Improves posture, grounding, and balance.
Safe for: Prenatal & postpartum.
Image
2️⃣ Cat–Cow Stretch (Marjaryasana / Bitilasana)
Purpose: Mobilizes spine, eases back pain (perfect for pregnant/postpartum).
Image Prompt:
A realistic image of a woman on a yoga mat performing Cat–Cow, studio setting, soft lighting, emphasizing spinal movement, prenatal-friendly.
Video Prompt:
A gentle 15-second video showing Cat–Cow flow from a side angle, highlighting slow breath coordination.
3️⃣ Child’s Pose (Balasana)
Purpose: Relaxes the hips, back, and nervous system.
Image Prompt:
A peaceful yoga studio photo of a woman in Child’s Pose with extended arms, soft, warm lighting, and supportive prenatal props visible.
Video Prompt:
A slow close-up video showing transition into Child’s Pose, with calm breathing and relaxation focus.
4️⃣ Seated Side Stretch
Purpose: Opens ribs, improves breathing capacity, reduces tension.
Image Prompt:
A realistic, bright photo of a woman sitting cross-legged performing a gentle side stretch, natural sunlight, beginner yoga theme.
Video Prompt:
A 10-second tutorial clip demonstrating a smooth side stretch with breath cues.
5️⃣ Standing Forward Fold (Uttanasana)
Purpose: Loosens tight hamstrings, calms the mind. (Prenatal must bend knees)
Image Prompt:
A realistic photography-style image of a woman folding forward safely with soft, bent knees, yoga studio background, and warm tones.
Video Prompt:
A short instructional video showing a slow, safe forward fold for beginners, knees bent, and gentle transitions.
6️⃣ Supported Bridge Pose (Setu Bandha Sarvangasana)
Purpose: Strengthens glutes/posterior chain; great postpartum.
Image Prompt:
A close-up studio image of a woman in a supported bridge pose using a yoga block, natural lighting, and beginner-friendly.
Video Prompt:
A 12-second demonstration of lifting into Bridge Pose slowly with pelvic floor awareness.