Cost is $40 for one hour, willing to work with individuals on pricing or group rates, please contact lisanakhjiri@yahoo.com to book your session today!
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It is best to practice on average 3-5 days a week for best results and benefits. Less in the first trimester as your body feels the need and comfort. If you need one class to help you formulate a home practice of your own, great! If you need a few more classes to get you to this point, that's great too! Taking a one-on-one prenatal class will help you learn what to do and what not to do if you were to attend a regular hatha or restorative yoga class. It is advised not to practice strenuous yoga such as Bekram or hot yoga while pregnant. Most important, listen to your body and your own specific needs. Read below for more info on prenatal yoga.<3
Prenatal Yoga
Prenatal yoga is a great way to keep the body active and
flexible during pregnancy. The affects
of yoga postures during pregnancy can assist in a smooth pregnancy, an
un-medicated natural childbirth and restoration of the body shape after
childbirth. Prenatal yoga builds strength needed for a natural childbirth,
gently stretches the muscles and encourages relaxation. Baby bonding is also a
big part of prenatal yoga.
First Trimester: The highest risk for miscarriage is
the early part of this trimester (before week 10). Physical activity during
this period should be kept to a minimum and encourage the best environment in
the uterus to ensure proper attachment of the placenta. Because there is a lot
of new activity going on inside the mother she can become exhausted very
easily. Again, keeping physical activity to a minimum is best for mothers in
this early stage. The mother may feel more comfortable and benefit more from
practicing restorative poses that gently stretch and relax the body, getting it
ready for the months to come. It is advised not to practice during weeks 10-14
since these are critical times. Simple breathing exercise may be the best way
to stay in touch with the body rather than yoga asana during this time.
Second Trimester:
The mother may be feeling more energy during this time and find it easier to
maintain a regular practice. The joints are beginning to loosen up now so it is
important not to over do it. Easing into the yoga pose slowly and carefully
will reduce any risk of injury. The emphasis of twisting poses should be on the
shoulders and upper back rather than the abdomen; think of hugging baby rather
than squeezing baby. As the belly grows larger towards the end of this period
modifications and props are key to finding the right comfort in each pose.
Remember not to hold a pose for a long period of time, 3-5 breaths in each pose
is a good starting point, but remember to listen to your body.
Third Trimester:
The belly is growing larger at a faster rate now making certain poses feel less
graceful and balanced. It is a good idea to practice standing postures against
or near a wall to avoid losing balance and causing injury. The use of props is
almost necessary at this point for more stability. The aim of prenatal yoga is
to gently build strength, stretch, balance, and most importantly relax into
pregnancy. The more support given by the tools we have, the more benefit we
receive from our practice. Always remember to think about making space for
baby, if a pose we are in is limiting this space there will be a modification
or prop that can be used. Avoid
squatting during the last month of pregnancy.
Bonding with Baby:
Practicing prenatal yoga gives the mother time to discover a deep, emotional
bond with her baby before the baby is born. Shared emotions between mother and
child have a direct impact on the baby’s brain development, which may establish
a child’s emotional character for the rest of his/her life. Taking time to
communicate with baby every day will help this bond grow stronger until birth
and years after.
Some Benefits
include:
Builds muscle strength
Helps relieve aches, pains, cramping, and fluid retention or
swelling
Increases circulation
Helps relieve tension around cervix and birth canal
Creates space for baby
Helps bond with baby
Increases flexibility
Aids in digestion
Teaches breath control (pranayama) which can reduce nausea
Increases balance
Opens hips for natural childbirth
Relieves stress and anxiety
Increases energy and stamina
Improves posture
Increases ability to sleep
Helps remain calm, focused and relaxed
Improves emotional well-being
Teaches vocalization and visualization
Helps keep the body aligned
Things to Avoid
while pregnant:
- Strenuous yoga, the goal is to gently strengthen and
stretch the body.
- Poses that put pressure on the abdomen or deeply stretch
the abdomen. (deep abdominal twists, lying on the belly, deep back bends)
- Full inversions can take blood flow away from baby.
However some advanced practitioners feel comfortable in inversions, listen to
your body.
- Overstretching. The body produces a hormone called
relaxin, which aids in stretching the muscles, tendons and ligaments, and could
be easily injured if overstretched.
- Poses lying on the back could put unwanted pressure on the
back from the extra weight in the belly causing more pain than comfort, also
takes blood flow away from the uterus. (if comfortable in first trimester go
ahead, listen to your body)
- Holding poses for long periods of time, it’s important to
keep the body moving.
Asanas/Postures:
Modifications and props for support can be used throughout
pregnancy depending on the mother’s needs and capabilities. As the belly gets
bigger these can be a big help for the mother to get the maximum amount of
benefits from each pose.
Props: Blocks,
Bolsters, Blankets, Pillows, Straps, Walls, Chairs, Towels, etc.
Standing/Balance
poses help to strengthen the leg muscles, joints and pelvic floor. They also
gently strengthen the core, improve balance and ease backache or leg cramps by
increasing circulation.
- Warrior I, Warrior II, Warrior III, Triangle, Side
Stretch, Wide Leg Forward Fold, Tree, Crescent Lunge, Squat/Goddess Pose,
Downdog
Floor poses can
sometimes make it easier and more comfortable for the mother to experience
muscle strengthening, gentle stretching of the pelvis and other muscles, and
help to relieve back pain.
- Cat/Cow or Pelvic Tilts, Active Cat, Seated Wide Leg
Forward Fold, Butterfly or Bound Angle, Easy Pose, Neck and Shoulder Rolls,
Gentle Seated Spinal Twists, Pigeon, Child’s Pose
Relaxation encourages
the mother to let go of any held or stored tension in the muscles. It also
allows the brain to take a break and allows restoration of the mind and body.
It is generally recommended to lie on her left side with a pillow or bolster
between her legs, support under her right arm, and a firm pillow under her
head. Supported child’s pose and supported supine pose with soles of the feet
together knees wide are other ways relaxation can be accomplished if the left
side is not comfortable.
Pranayama/Breathing:
Proper breathing and meditation practice can be an essential
asset during labor and delivery. Breathing exercises along with focus,
concentration, and even visualization can help manage pain during labor. Making
sounds such as humming or grunting, and singing or chanting are a good way to
release extra pain or tension in the body and help the mind focus on the job at
hand.
- Ujayii Breath:
Full belly breaths in and out slowly and deeply through the nose. Mother can
also try slightly restricting the back of the throat to make it sound like she
is fogging a mirror. This breath should be done in awareness throughout the
entire asana practice to encourage oxygen flow to the muscles and to allow
energy to flow freely throughout the body.
- Alternate Nostril
Breathing: Balancing breath done by making use of the thumb and ring finger
for regulating inhalation and exhalation through nostrils. Practice in easy
pose or chair with spine straight for 1-3 minutes preferably before yoga asana.
