It is recommended to rest as much as possible in the first 12 weeks of your pregnancy while continuing to honor your body with a healthy lifestyle.
Once you receive the all clear and approval from your prenatal caregiver, your yoga practice can begin in your second trimester. Prenatal yoga will benefit you during the remainder of your pregnancy, during labor, the birth of your baby and even after your baby's birth.
Good nutrition during pregnancy is very important for your wellbeing as well as your growing baby, especially while practicing yoga. Please be sure to eat a yummy snack with complex carbs and protein together, at least 30 minutes to an hour before class. Water is also a good idea to have on hand during class. It is allowed and encouraged to take water when needed during class.
Comfortable light weight clothing that you can easily move, stretch, and relax in are the best type of clothes to wear. Legging type pants and t-shirts are just fine. No foot wear is required. It’s best to practice barefoot on the mat to prevent slipping, but socks are fine for relaxation if your feet tend to get cold. A mat is the main equipment used in yoga, and many props are provided for your comfort. If you have any personal props you would like to use such as a blanket, bolster, or blocks, you are welcome to bring your own.
Your prenatal yoga class should be a time for you. A time to connect to your baby, your changing body, and to help your body prepare to bring your baby into the world. You are unique, every BODY is different, everyone is in a different place in their yoga practice, so honor your body and listen to your body.
Class is an hour and will benefit you if practiced as often as possible. Walks, swimming, and relaxing in between are all good ideas as well!
It is not recommended to lie flat on your back after the 20th week of pregnancy. Many poses will be seated, standing, lying on bolsters and props, and side lying. Also, if you discover your baby is breech after 35 weeks, postures can be offered to you to help the baby turn, after consulting with your care provider. If at any time you feel discomfort please listen to your body and rest during the class.
Immediately contact your prenatal healthcare provider and discontinue your yoga practice and any physical activity if you experience any of the following symptoms:
~vaginal bleeding ~sudden fever over 100 degrees ~vomiting more than a few times in an hour ~uterine contractions within intervals of 20 minutes or less ~sudden blurred vision ~dizziness or faintness ~severe persistent headache ~leaking of fluid from the vagina ~reduced fetal movement ~sudden swelling (edema) ~frequent burning urination ~any form of pain ~heart rhythm abnormalities ~shortness of breath not related to exercise~or anything that does not feel right to you, or causes you concern.
*Please feel comfortable with communicating with your yoga instructor with any questions and concerns.
Let us make pregnancy an occasion
when we appreciate our female bodies.
~Merete Leonhard Lupa
Private yoga is personally and uniquely designed for the individual.
Sessions are based on lifestyle, personality and body type. A consultation and body evaluation will be the first step toward designing a program that is just right for you to live an improved, balanced and vibrant life!
The group class is also based on the individual. Class begins with settling the body, easing the mind, and focusing awareness of the breath. Abdominal breathing and the yogic breath aids in moving through postures, as well as retraining the body to breathe from the abdomen.
Once the body is awaken, a series of Asanas (postures) will be introduced and modified so that yoga may be practiced by each individual. Every-"body" is different and at a different point in their yoga practice. It really is about tuning into your own body and mind and enjoy what yoga can bring to you.
Finally class is ended with a deep relaxation bringing the body and mind into complete stillness!