BENEFITS OF PRENATAL YOGA DURING PREGNANCY
Increases overall strength and flexibility
Yoga enables the stretching of muscles and the tissue that encase your muscles, stimulating organ systems and promoting the circulation of blood and oxygen.
Reduces low back pain & sciatica
As you become acutely aware of proper body alignment, you can carry yourself and your belly in an integrated manner. This can help reduce the degree of pelvic tilt associated with pregnancy and significantly reduce the lower back pain pelvic tilt can cause.
Reduces aches & fatigue in the thoracic and cervical regions of the spine
It can be difficult to find a comfortable space for yourself when trying to sleep. As a result, spinal alignment can become compromised. Certain yoga poses create more fluidity in the spine.
Reduces swelling & inflammation around the joints
A regular yoga practice improves and promotes the circulation of blood and oxygen throughout your body. This, in turn, can reduce swelling and inflammation around ankles and wrists.
Helps physically prepare your body for birth
Prenatal yoga often includes poses to assist in the toning of the pelvic floor muscles. Familiarizing yourself with and strengthening these muscles can allow you to efficiently and effectively use them in labor while pushing your baby into the world.
Improves emotional well-being
Participation in a group prenatal class provides a supportive community of other women who are experiencing each stage of pregnancy themselves and preparing for birth.
BENEFITS OF PRENATAL YOGA DURING LABOR
Use of deep belly breath sooth and empowers and helps you to listen and respond calmly
Deep belly breathing helps move the body into the action of the parasympathetic nervous system (rest-and-relax response). The body responds to the parasympathetic nervous system by slowing the heart rate and decreasing blood pressure while increasing the release of endorphins. When you consistently practice moving your body in a rhythmic fashion in unison with your breath, you carry with you a powerful relaxation and pain management tool. The imprinted memory of your relationship to your breath can assist in managing the growing pain of a contraction.
Facilitates the labor process
Through yoga, you can learn how to identify when you are holding tension in your body. A tense body is not going to facilitate the birth process as easily as on the is relaxed. Moreover, when the body is tense, you may experience tension in thought and a withholding of breath. Consequently, a regular prenatal practice can reduce the length of your labor.
Improves your physical comfort
Many yoga poses can translate wonderfully into comfortable laboring positions. It can be helpful to have an idea of how you can position your body to help you during contractions and during relaxation.
Prepares you for use of mediation & visual imagery tools
When it comes time to ride through the most powerful of contractions, visual imagery combined with breath work can be one of the most useful labor tools. Additionally, the opportunity to develop a moment by moment awareness in yoga practice can assist you in attending to labor moment by moment and is an asset to managing labor.
Familiarizes you with the concept of vocalization
In many yoga classes you will have an opportunity to become comfortable with the inherent power of vocalization, which is a very powerful asset in labor. Vocalization encourages a commitment to a long, deep inhale and a long, slow exhale which is supportive of deep belly breathing and the opening necessary to birth your baby.
Helps you to use the muscles of your pelvic floor effectively
Squatting combined with a kegel-like movement during pregnancy can assist your labor. If you receive an epidural you may loose sensation in your pelvic floor, which can make pushing your baby out a bit of a guessing game. If you are used to working with these muscles, you will find it easier to use them even if you cannot feel them. And in a natural birth, you will want these muscles to work quickly and effectively when it comes time to push.
FREQUENTLY ASKED QUESTIONS
Is Prenatal Yoga safe for all trimesters?
The classes are challenging, but absolutely safe for all stages of pregnancy. All of our instructors have had specific training in prenatal yoga and know the necessary adjustments to make yoga safe during all stages of pregnancy, but as always use your own judgement, and please follow your doctor's reccomendations for anything high risk. If you have specific questions, please contact us!
What if I've never done yoga before?
You will be taken care of if you are a beginner as the classes are designed for all levels. Our teachers give variations of poses to accommodate all levels in the class.
What kind of yoga is it?
Our teachers are certified in different disciplines. They teach a blend of Kundalini, Hatha, and Astanga flow. (If that doesn't mean anything to you, don't worry.) Just come and join us and you'll see!
How old do the kids have to be for Baby & Me yoga and other classes?
We have classes for all ages:
- Baby & Me Yoga is focused on pre-walkers, from infants (four weeks), crawlers up to 18 months old . This class is meant for pre-walkers, although occasionally a walker that is very calm (meaning not touching the other little babies) will do well in this class.
- Family Yoga is all ages four weeks to 100 years old (older kids, grandparents, all members of the family).
- Dads are always welcome in all Baby & Me and Family classes.
What do the kids do during the yoga classes?
In Mommy and Me classes, the kids activities vary depending on age and temperament. There are some toys for the kids, older kids tend to play, stack blocks, or do yoga if they feel so inclined. Younger children and infants can sleep, nurse, or sit with the teacher on the ball if they are fussy. We also use the little ones like weights in some of the poses. The yoga is mainly focused on the moms and dads.
Do I have to bring my partner to attend Prenatal (Partners Welcome) classes?
Absolutely not. This class is a regular prenatal class, that welcomes any partners who want to join. You are more than welcome to attend on your own. Usually class has a few partners, and many moms are there without their partners.
Should I bring my own yoga mat?
Our studio is fully equipped with straps, blocks, pillows, blankets, and mats. If you prefer to bring your own mat, feel free.
How do you feel about kids and germs?
Please be diligent about having only healthy kiddos in class. We ask that parents do not bring sick children unless they know that they are no longer contagious. Symptoms that would indicate NOT coming to class include (fever, sick tummies, rash that might be contagious, eye infection, mucous that is yellow or green, etc.) Please use caution.