Pre-Natal Yoga
Pre-Natal Yoga prepares women physically, mentally, and emotionally for the natural process of childbirth. Increases strength, stamina, flexibility and body awareness, as it reduces fatigue and improves relaxation. It can be beneficial for every stage of pregnancy and does not require yoga experience. Read below how Pre-Natal Yoga can benefit you.TIME/DAY:
Tuesday's 5:15pm - 6:15pm, Pre-Natal Yoga with Rachel
COST:
FIRST CLASS FREE: Same packs available as all other classes
TO JOIN:
NO Pre-registration is required. First class is FREE!!!
POLICIES:
- NO pre-registration is required.
- You can use your Pre-Natal class package on any pre-natal class. Or any class in general.
Your Instructors
Rachel Dewan, RYT, Anusara Inspired
I found yoga 10 years ago as a performing musician with the physical aches & pains that accompany such physically demanding work, and soon embraced it as a way of life. Yoga has become a path of learning that has helped to shape my life in all aspects, reminding me that when I open to the power of grace in every moment, life becomes a celebration. I am an Anusara-Inspired Registered Yoga Teacher with over 500 hours of training, including Pre- and Post-natal Certification. I did my first teacher training in 2004, and a second in the Anusara style in 2006, which was a completely transformative experience. Discovering the teachings of Tantra Yoga was like coming home – a beautiful moment of connection: ”Oh my gosh, other people believe this too?!” It is my ultimate goal as a teacher to cultivate a sense of community in my classes, bring a sense of lightness and joy to my students through an ever expanding and playful asana practice, and help them to strengthen their connection to their own unique and divine nature. Although I have had the blessing of studying with many wonderful teachers, I would like in particular to honor and thank my teacher Todd Norian for his unconditional support, and for giving me the gift of his open and loving heart, and in doing so, encouraging me to find my own.
Increases overall strength, flexibility & well-being — When you practice
yoga, you are not only stretching your muscles, you are stretching the tissues that encase your muscles, stimulating your organ systems, promoting the circulation of blood and oxygen, breathing more intentionally, and focusing your attention inward through imagery and meditation.
Reduces swelling & inflammation around your joints, reduces low back ain & sciatica, and aids in digestion — A regular and consistent asana practice improves and promotes the circulation of blood and oxygen throughout your body. As you become acutely aware of proper body alignment, you can carry yourself and your belly in an integrated manner. Safe and gentle rotations and forward folds can help to promote regularity and aid in overall digestive flow.
Learn to use the muscles of your pelvic floor effectively — A regular practice of squatting asana helps to tone muscles of your pelvic floor and helps you gain strength to remain comfortable in a squatting position. If you are used to working with these muscles, you will find it easier to use them during the pushing phase of labor, and if they are toned they will work more quickly and effectively.
Improve your emotional well-being — Participating in a group prenatal class provides a community of support from new friends who understand what you are experiencing. It becomes a forum for allowing all feelings to be acknowledged in an environment of acceptance and support – a place to express and resolve fears and anxieties. A regular prenatal yoga practice helps you to realize and become confident that birth is holistic – a body and mind practice - and prepare to give birth actively, instinctively and naturally.
Helps foster an attitude of acceptance - Pregnancy is such a physical experience and that you often become hyperaware of the many changes your body is going through. Yoga allows you to adapt more gracefully to these changes and to feel a sense of integration and appreciation for your body. It allows you to embody the power, beauty and transformation of pregnancy, birth and motherhood.
Improve your physical comfort during labor — Learn how you can position your body to help you during contractions and in between. Many yoga poses can translate wonderfully into comfortable laboring positions.
Empower yourself by finding your own inner rhythm —You can learn to breathe in a way that is relaxing and natural, rather than contrived or awkward. Consistent practice moving your body in a rhythmic fashion in unison with your breath offers a powerful relaxation and pain management tool. The simple act of just breathing as a way of tuning in to your own instincts with self-determination is invaluable when facing decisions about prenatal care, birthing and even parenting.
Facilitate the labor process — You can learn how to identify when you are holding to tension in your body. A body that is tense is not going to facilitate the birth process as easily as one that is relaxed. The ability to be present and breathe into the sensations of stretching or of holding a strenuous pose allows for a softening and letting go that directly applies to the experience of labor. You will discover that much of your pain is simply resistance, trying to get away from the sensation.
Learn to use the tools of meditation & visual imagery — 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. This can lessen dependency on pharmacological and surgical interventions considerably.
Become familiar with the concept of vocalization — It is the rare woman who births naturally and does not make a lot of noise in the process. Chanting and vocalizing in class gives you an opportunity to become comfortable with the inherent power of vocalization. After all, “Om” is the birth sound!
shoulder stretch - fingers interlaced behind back, arms straight
cat/cow - letting breath lead the movement
calf stretch - toes tucked under in table pose, press into heel w/leg straight
malasana (squat) - supported or alone
pelvic tilts - 1st trimester on back, 2nd and 3rd standing with back to wall
balasana (child's pose) - big toes touching, knees wide, arms outstretched
baddha konasana - seated or lying supported, soles of the feet together, knees wide apart
supported Viparita Karani (legs up the wall pose) - 1st trimester on back, 2nd and 3rd trimester on a bolster or folded blankets
savasana - deep relaxation