Celebrate you, preggars!!

Prenatal Yoga for Women Health

“Let us make pregnancy an occasion when we appreciate our female bodies.”

Consider prenatal yoga if you are expecting mommy looking for ways to honor your body changes, physically and mentally relax, self connect, stay active and bond with your baby. Research has shown Prenatal yoga and its multifaceted approach is conducive to pregnant women’s and baby’s health and wellbeing. Moreover you get to meet other pregnant ladies and develop your own community support system.

Choosing a prenatal class:

Before you jump into yoga, make sure your teacher has prenatal yoga training. You would also consider a trial class to observe if its something you are comfortable with in terms of the teacher’s style, and the environment.

Benefits of starting a prenatal yoga practice:

-Reduce stress and anxiety

-Help to sleep better

-relief lower back pain, nausea, headaches and feeling of heaviness

-improves strength, flexibility of birthing muscles

-enjoy community interaction and bond with other pregnant women

A typical prenatal yoga class structure:

-Centering & body scanning:

You will begin with easy arriving on your mat with body and mind scanning.

-Breathing:

Breath work will help to become more aware of yourself, calm the mind, connect with your feelings and manage shortness of breath.

-Gentle stretching:

yoga stretches and over all body mobility to improve blood circulation and release bodily tensions.

-yoga Postures:

different yoga poses with prop supports will include standing, sitting or lying on the ground sequences for development of strength, flexibility and balance. The class will always provide Props like blankets, cushions and belts.

-Cool down and relaxation:

each session will give you enough time for deep relaxation to ma

rinate your practice and restore your resting heart rate. The teacher might include mantras and birthing affirmations.

Safety guidelines for prenatal yoga:

-Its important that you take care of yourself and your baby before and during prenatal yoga:

-Take advise from your health care provider :

Get a green chit from your doctor to practice yoga especially if you have any medical conditions. -Listen to your body:

no two days are the same during pregnancy, honor the days when you are more energetic and those when you need to slow down.

-Pause:

if you feel breathless please take a break.

-Stay cool and hydrated:

Make sure your yoga place is cool, airy and well-ventilated. Drink plenty of fluids to keep yourself hydrated.

-Avoid certain postures:

Avoid lying on your belly or back, doing deep forward or backward bends, or doing twisting poses that put pressure on your

abdomen. You can modify twisting poses so that you only move your upper back, shoulders and rib cage.

As your pregnancy progresses, use props during postures to accommodate changes in your center of gravity. If you wonder whether a pose is safe, ask your instructor for guidance. -Don't overdo it. -Pay attention to your body and how you feel. Start slow and avoid positions that are beyond your level of experience or comfort. Stretch only as far as you would have before pregnancy. If you experience any pain or other red flags — such as vaginal bleeding, decreased fetal movement or contractions — during prenatal yoga, stop and contact your health care provider.

Celebrate and honor your new found journey. Celebrate you!!!

Write to me for support and tailor made prenatal classes