Yoga for Pregnancy and Birth
Yoga is one of the best forms of exercise during pregnancy; a gentle, safe means of keeping the body toned and supple without strain, of keeping aches and pains away and energy flowing, of relaxing mind and body, and preparing for the physical demands of birth – and motherhood itself.
The time between the eighth and fourteenth weeks is a delicate one, when it is particularly important not to overdo it. During that time it is best to avoid all vigorous exercise, even if you already practice yoga. This class is specifically design for that time.
The most important qualities needed during pregnancy are awareness and relaxation, both of which can be cultivated via breathing. It is never too early to start with breathing and relaxation techniques. This class includes gentle stretches and helps to connect to the baby, it benefits all mothers from 1st to 3rd trimester.
All trimester practice
• Gentle stretches
• Alignment of spine
• Steady the emotions
• Center yourself to cope with changes
• Access the deep relaxation that lies within you
Please be aware that not all yoga classes are appropriate for pregnant women. If becoming pregnant, consider changing to a prenatal class. Factors such as too much heat, overstretching, deeper twists, bandhas, etc. can possibly be dangerous to mother and baby.
2 & 3 Trimester (14 – 40 weeks)
Not appropriate for 1st trimester
In the last two trimester there is a great focus on supporting the preparation for labour. But most of all the emphasis is on preventive care and laying the best possible foundation in the transition to parenthood. Each pregnancy is unique and special attention is given to each new mother, whether she is having her first baby or she is a busy mother already.
You will learn techniques to relax, re-energize, centre yourself and connect with your baby. You will be able to do both breathing exercises and physical movements to relieve discomfort, move safely, and position both yourself and your baby optimally. Pregnancy Yoga is gentle and safe for all women, whether new to Yoga or with years of practice.
Second and third trimester practice (14 – 40 weeks)
Open the chest for deeper breathingLift the breastbone to make more room for your baby
Stretch the legs wide to exercise the pelvic muscles
Hold the spine erect for free flow of energy
Steady the emotions
Center yourself to cope with changes
Access the deep relaxation that lies within you
The movements in this type of yoga are unforced and rhythmical. They are carefully designed to build up awareness, stamina and strength in certain muscle groups, while encouraging stretching and relaxation in others. The class is always balanced with activity and relaxation.
Practical advice for birth preparation and postnatal care are introduced in the second and third trimester.