What is Prenatal Yoga?
Prenatal yoga is a form of yoga that is tailored specifically for women who are pregnant. Its purpose is to prepare the woman’s body and mind for pregnancy, childbirth and motherhood.
Pregnancy is an intense and exciting -usually- period in a woman’s life. The nine months of gestation enable a woman to get in touch with her body’s messages, its intuitive power, and the creation that evolves within her. It is also almost impossible not to come in contact with her darkness, with those parts of her psyche that we tend to bury “under the carpet” or in the unseen parts of our subconscious.
Prenatal Yoga is the most appropriate practice for this period, as through its numerous tools, it gives women the opportunity to “surf” easier and more efficiently the “waves” of everyday life. The courses I offer are personalized and tailored to the needs of each woman.
A Prenatal Yoga class may include asanas (physical exercise), kegels, restorative positions, savasana, yoga nidra, mindfulness practices, pranayama (breathing exercises), mantras and meditation.
Some of the main benefits of Prenatal Yoga include the following:
- Strength and flexibility: Yoga exercises strengthen the muscles and improve body flexibility, helping pregnant women prepare for birth.
- Improved breathing: The breathing exercises taught in Prenatal Yoga can improve a pregnant woman’s respiratory function and provide breathing techniques that will help her during childbirth.
- Connection to the new life: Prenatal yoga can help pregnant women connect with their baby and develop a positive relationship with their pregnancy.
- Relief of physical pain: Some prenatal yoga exercises can help relieve common physical discomforts during pregnancy, such as back pain or swelling.
- Increased self-confidence
- Reduced rates of depression
- Preeclampsia occurs at a reduced rate in women who exercise regularly
- Better cardiovascular function
- Lower risk of gestational diabetes
- Increased sense of well-being (increased energy, elf-esteem, reduced anxiety symptoms)
- Better sleep
- Increased endurance in childbirth
- Shorter duration of labour
- Increased bone density
- Prevention of excessive weight gain and easier return to initial weight after childbirth
- Better body image
There are numerous benefits for the fetus as well:
- Better cardiovascular function
- Better brain development
- Reduced chances of preterm birth
- Improved placental health
- Increased amniotic fluid
- Prevention of excessively high birth weight
- Maintaining normal weight levels of the child up to 5 years after birth
Breathing exercises (pranayama)
- Improve the flow of oxygen
- Help the body eliminate toxins
- Improve blood circulation
- Increase vitality and mental balance
- Deep, slow breathing can help calm and release tension from every part of the body
- Prepare the pregnant woman for labor time and help her stay focused, calm and full of energy
Physical exercise (asana)
Using basic principles, modifications and support (straps, blocks, balls, bolsters), alignment in each asana can be safely achieved regardless of the level of flexibility or mobility and regardless of the shape or size of each woman. In each asana, different muscles are activated and embrace the muscles, giving stability, strength and balance, while different parts of connective tissue are lengthened. Alignment in the asanas helps maintain stability, increase energy flow and allows effective activation of specific areas of the body.
Through meditation:
- She hears her inner voice
- She remains connected to her body and her needs
- She connects with her baby and feels stronger and more focused with more self-control and confidence
- Her sleep is improved
- Stress is reduced
- The chances of depression are reduced
- Her mental resilience is increased
- The immune system is improved
- Women manage fear of childbirth better
- Women manage birth pain better
- The risk of postpartum depression is reduced
The Mantras
The recitation of mantras is a key component of any yoga practice and of course they cannot be missing from a prenatal class. The practice of mantras during pregnancy is believed to have many benefits, both for the unborn child and the mother. The baby inside the mother’s womb can respond to vibrations that create positive waves in both. Feel-good hormones such as endorphins and serotonin are also released. Mantra recitation helps keep the mind relaxed around the baby and birth, releases tension and is a deep, personal and meaningful practice for those who believe in its power.
Course duration: 60m