‘Our deepest fear is not that we are inadequate. Our

deepest fear is that we are powerful beyond

measure. It is our light, not our darkness, that most

frightens us. We ask ourselves, who am I to be

brilliant, gorgeous, talented, and fabulous? Actually,

who are you not to be?’      Marianne Williamson

 

PLEASE NOTE: I AM ON MATERNITY LEAVE TIL Aug 2017

Timetable:

Saturday                      12.15pm – 1.30pm @ Karma Studios, West Wickham   VISIT WEBSITE  (to book call – 020 8639 0000)

Friday                          Private 121 sessions available in Croydon BOOK NOW

Also available: Yoga for Labour & Birth Workshop

About Pregnancy Yoga:

Yoga during pregnancy is great for keeping the body flexible and aid with pregnancy ailments, while also allowing mother some ‘me’ time to connect with baby. Breathwork and relaxation are also key to the practice, helping women to find their ‘inner calm’. Many of the postures and breathing techniques are useful for labour and birth.

Classes are based on training with Francoise Freedman and Kirsteen Ruffell of Birthlight Yoga, as well as Uma Dinsmore-Tuli of Womb Yoga.

Suitable for:

Women in their second and third trimester. 14 weeks+

Price:

WEST WICKHAM GROUP CLASS:
75 min class: £66 for a block of 6 or £80 for a block of 8.

PRIVATE 1-2-1 session PRICES:
60 min class: from £50 depending on location.

To book a YOGA class or course

Email yogawithanita@hotmail.com or call 07885 754556 or click the Book Now button and I’ll be in touch with you shortly.

BOOK NOW

Benefits of Pregnancy Yoga:

During the second trimester (14 to 32 Weeks), yoga offers women:

  • Skills to align the body in all positions as it changes during baby’s growth, including transitions between positions with alignment of the pelvis
  • Stretch the body in a gentle way, with a focus on:

o    techniques for alleviating any physical discomfort during pregnancy

o    techniques to stretch and tone the pelvic floor muscles ready for labour

  • Techniques to expand the lung’s capacity through the breath and lengthen the exhalation for relaxation
  • A space to feel nurtured and supported during pregnancy – gain a balanced view of motherhood through the community of a yoga class
  • Time to bond with baby through movement, breath work and sounds.

The second trimester of pregnancy is often referred to as the ‘golden period’. Women often ‘glow’ during this stage, feeling and looking healthier, while symptoms like nausea, and low energy levels may start to disappear. However, new symptoms like back ache, abdominal pain, cramp, constipation and heartburn may appear. It can be an exciting time where the body goes through many changes as the baby grows. Women start to feel the baby’s movements or flutterings.

       

During the third trimester (33 to 40 Weeks) , yoga offers women the opportunity:

  • To explore a variety of positions and breathing techniques useful for an easeful labour
  • To find comfortable ways of moving and finding stillness in the last trimester, with breathing techniques to expand lung capacity and aid relaxation.

During the final trimester of pregnancy women often feel both excited and anxious for the birth of their child. Physically, women find it harder to move and carry out usual daily activities with ease. Sleeping problems and fatigue are quite normal.  Feeling short of breath is also common as baby grows in the final stages.

Gentle stretching can be useful for relieving minor ailments and bodily aches and pains, while relaxation will give both mother and baby the opportunity to relax, restore and revive.

Yoga can also be useful in preparing mother for labour, with a range of different positions, breathing techniques and an understanding of how to use the breath to relax the body, reduce fear and empower mother for an easeful birth. It can also help women prepare for motherhood itself by providing techniques.

Most useful at this stage is the breath – learning how to use it for relaxation or rest, and breathing techniques such as Golden Thread to use during labour and birth.

 

During the first trimester (0 to 13 Weeks), Yoga can offer deep relaxation, deeper breathing and a gentle stretch. This is an ideal time for a gentle home practice.

The first trimester is the most crucial to a baby’s development because it is during this period that the baby’s body structure and organ systems develop. Women often suffer with nausea and low energy levels. Yoga can show and encourage mothers to ‘slow down to baby’s pace’.

I advise women to hold off on aerobic and anaerobic exercise regimes. Instead women can take time out to relax. Pamper yourself with a few moments of solace, maybe a quiet room, some candles or soft lighting, some relaxing music and a few cushions/bolsters for a comfortable seat or better still, lying down. Practicing breathing techniques can also be useful at this stage to help aid relaxation and to start to bring an understanding of their use during both pregnancy and labour.

Gentle movements at home in seated (maybe using a birthing ball) and on all fours are enough to provide a stretch for the body without too much exertion. This is a time for rest and relaxation. Time to take it easy. To rest and sleep when needed.

Yoga can also be a source of emotional support for many women, and the use of both breathing techniques and meditation can help women to adapt to the changes in both their physical body and changes taking place in their personal lives.

 

Useful resources:

http://hypnosisappstore.com/hypnobirthing/  Free relaxation download for pregnancy/ Hypnobirthing by Paola Bagnall

yogayoga.nl/english/GoldenBreath.htm   Information and tips on Golden Thread Breath by Uma Dinsmore-Tuli

yoganidranetwork.org/downloads  Free Yoga Nidra downloads for pregnancy and motherhood: Uma Dinsmore Tuli’s Yoga Nidra Network

spinningbabies.com  Great website for information and techniques on fetal positioning / turning baby

Why walking and squatting are the essential prep for labour: https://nutritiousmovement.com/the-hunting-and-gathering-mama/

The do’s and don’t’s of how to squat properly: https://nutritiousmovement.com/you-dont-know-squat/  (take the legs wider to allow for baby!)

Pelvic floor health: that interview about peeing in the shower! http://mamasweat.blogspot.co.uk/2010/05/pelvic-floor-party-kegels-are-not.html

 

Pregnancy Yoga & Birthing Playlist:

Womb to world album: Click here

Anusara Invocation album: Click here 

Sarvesham by Jack Harrison

One hundred thousand angels by Bliss

Every Heartbeat By Snatam Kaur