Prenatal Yoga

Prenatal Yoga (yoga during pregnancy)

Pregnancy is a unique and wondrous time in life. The prenatal yoga class is specifically designed for the beautiful journey of pregnancy. The classes helps strengthen the body for child bearing and aids in relieving the common discomforts of pregnancy.
Classes encourage women to look within to connect to the intrinsic knowledge of child birth. Focus is on teaching expectant moms to breathe in a way that is relaxing and natural, while linking postures together. This practice increases overall flexibility and strength and brings a sense of peace and calm to the experience of pregnancy and labor.

Benefits of Prenatal yoga:

Prenatal yoga classes are more popular than ever. Yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.
Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. Learning how to breath fully, your breathing primes you for labor and childbirth by training you to stay calm when you need it most.
When you’re in pain or afraid, your body produces adrenalin and may decrease the production of oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

Postnatal Yoga Class (after pregnancy)
     It is a great way to support the body’s recovery after birth. In Postnatal Yoga classes, postures, breathing techniques, and meditation offer a practice that supports healing, relaxation, and toning.
Mothers may bring their babies for an experience that incorporates yoga and bonding with the baby.
Postnatal classes are appropriate for women from about 4-6 weeks postpartum and up until about six months, or when baby begins to crawl.

Benefits of Postnatal Yoga
Strengthens the back, abdominal and pelivc floor muscles.
– Releases tension in shoulders and neck muscles.
– Helps to improve posture.
– Decreases overall stress and promotes relaxation.
– Rejuvenates the mind and increases energy.
– Creates a safe enviornment to bond with baby.
Common Questions:

Is it ok if I have never practiced Yoga before?
Yes. You will find that yoga benefits the mind and body at any point in life. Class is designed to honor the needs and limitations of pregnancy. All the postures can be modified to the level of the student.

When could I start prenatal yoga?
Less is best in the first trimester, as the body is adaptating to the changes in hormones and your baby is developing fast. Breathing techniques are encouraged and rest is very important at this stage. Fatigue can sometimes be overwhelming and allowing yourself to rest can be challenging in itself. Many yoga teachers agree that 12-16 weeks (3rd month) before starting prenatal yoga is appropriate. However, if you are an experienced yoga practitioner, carrying on with your yoga practice as usual at this time is generally considered to be fine. As always, be mindful of your body, and stay away from strong asanas focusing on the abdomen.

Is it ok to start yoga in the middle of the pregnancy?
Yes. Whether you take yoga through all nine months of your pregnancy or just the third trimester you will notice the benefits before, during and after birth.

How long can I practice?
You can continue your yoga practice right up to birth.

How often should I do prenatal yoga class?
Ideal – do every day at least 1 hour. This is sufficient to maintain health. When impossible to deal with every day, you will need to strive for rhythm 2-3 times a week. So important is the principle of regularity.

How will Yoga help my pregnancy?
By strengthening the essential muscles needed for birth, reconnecting with your breath and focusing your mind, the practice of yoga can prepare you for the challenges your labor and birth may bring and open you up to your natural ability to give birth .

Can I practice yoga with back pain?
Yes, you can practice yoga with back pain provided it is not acute. Many poses are very effective in helping ease back pain. Always consult your yoga teacher before class.

Can I do inversions while pregnant?

Many women who have regularly included inversions in their practice before becoming pregnant wish to continue doing inversions while pregnant. Women should listen to their bodies. If it doesn’t feel good they shouldn’t do it. It is not recommended that women who do not regularly practice inversions before pregnancy do inversions while pregnant.

Can I do backbends while pregnant?
As with inversions, if they haven’t been doing backbends before pregnancy, women should listen to their bodies and shouldn’t start doing intense backbends while pregnant. Moreover, because there is more weight being put on the spine during pregnancy, especially in the late second and third trimesters, intense back bending is not recommended.

Why can’t I lay flat on my back while pregnant?
After about four or five months of pregnancy, women should not lay on their backs for more than a minute at a time. The reason for this is that one of the major blood vessels called the vena cava runs along the back. The vena cava is responsible for bringing blood to the heart from the rest of the body. When a woman lays on her back the heaviness of the uterus can compress the vena cava, thereby diminishing the blood supply to the heart and to the baby. The results of lying on the back for a prolonged period of time are dizziness and lightheadedness as well as decreased blood flow to baby.

What should I wear?
Loose, comfortable clothing is required.

Do I need to somehow change my lifestyle habits to start practicing yoga?
No, do not need. Our habits, nutrition, lifestyle, our thoughts and desires – all as we have shown themselves – is the result of our nature, which sometimes leaves much to be desired. Simply denying ourselves something (eating dessert, going out, etc.), we commit violence against ourselves, as well as the work not with the cause of a phenomenon, but with the investigation. Doing yoga, you start to clean your nature, your body and mind through the implementation of asanas and pranayama, thereby eradicating the true causes of any addiction. Yoga practice influences in such a way that a person does not want what was bad for him, such as smoking, overeating, etc. We must begin to practice regularly and life will necessarily change.

When can you eat / drink before and after classes?

Prior studies asanas can eat for 4 hours (normal meal) and 2 hours (light). Following the practice of asanas should wait 20-30 minutes. If you do not, you can eat a lot more than usual. Too fast meal also violates the flow of energy in the body.