Baby Announcements

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.

 

Your Instructors

Nancy Nedland

II first started practicing yoga nearly ten years ago as a way to be more patient and present with my kids. But I started learning about yoga many years before that. I worked as a Psychologist when I was living in Minnesota and most of my work was with children and their families. All that I learned about how to create a healing relationship with my clients is in keeping with the philosophy of yoga. Much of my work centered on helping families to break free from patterns that prevented them from living from their hearts. When I moved to Illinois 9 years ago, I stopped practicing Psychology, but continued my work as a volunteer for a bereavement support group. This work continues to challenge me and enriches my study of yoga.

I began working at a Montessori preschool a couple of years ago and was given the opportunity to teach preschool yoga. It was through this most delightful experience that I realized where my path was taking me. It was then that I began looking into teacher training programs and found my way to TBY. Until now I have focused primarily on children and I am excited to apply what I have learned so far as I expand my circle of experience to include teaching adults

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!

sukhasana (easy seated posture) - focus on full body breath
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