Prenatal Yoga Nidra | Deep Rest & Connection

Experience profound relaxation and nurturing support with this Prenatal Yoga Nidra guided by Carrie Joy of Sage Wood Wellness. This gentle, restorative practice is designed specifically for pregnancy, using body scanning, calming breath, and guided visualization to help you rest deeply, release tension, and connect with your baby.

Suitable for all trimesters and experience levels—no prior yoga or meditation needed. Take time for yourself and your growing little one.

Transcript

Start by laying on your left side to optimize blood flow to your growing baby.

Support your head with a pillow and place one hand between your knees.

If needed,

Support your belly.

Go to where you feel most comfortable in this moment.

Choose a short positive statement in the present tense,

Such as,

I am connected to my baby,

Or my body knows how to nurture this life.

Close your eyes,

Feel the weight of your body settling into the earth.

Notice the points of contact,

Your hip,

Your shoulder,

Your head.

Let your body become heavy and fully supported.

Mentally repeat your sankalpa three times with deep conviction.

Become aware of your breath.

Feel it filling your body,

Acting like a gentle internal massage for your baby.

As you inhale,

Imagine breathing in golden light that nourishes every cell.

As you exhale,

Release any tension,

Worry or fear.

See your breath as a warm blanket wrapping around your little one.

Briefly move your awareness through your body as each part is named.

Feel it soften.

Right thumb,

Index finger,

Palm,

Wrist,

Elbow,

Shoulder,

Left thumb,

Index finger,

Palm,

Wrist,

Elbow,

Shoulder,

Crown of your head,

Jaw,

Throat,

Chest,

And finally your womb.

Visualize a soft pink or golden thread connecting your heart to your baby's heart.

Feel your heartbeats beginning to pulse in perfect harmony.

Send a silent message to your baby.

I am here for you.

You are already so loved.

Allow yourself to receive whatever energy or wordless message your baby might have for you in the stillness.

Repeat your sankalpa three more times.

Slowly begin to deepen your breath.

Feeling fresh energy,

Return to your fingers and toes.

Gently wiggle your extremities.

When you are ready,

Press yourself up to a seated position.

Keeping one hand on your heart and one on your belly.

Yoga Nidra is complete.