prenatal and postnatal yoga

PRENATAL YOGA

Pregnancy does not have to be a limitation to enjoy the benefits of yoga. In fact, this ancient practice of union, brought all the way from India, promotes wellbeing in our mind-body-spirit as a whole. As a practice of connection, yoga helps not only to unify mental, physical and spiritual growth for people who are pregnant, but also between them and their baby.

Some of the benefits include:

  • Learning to work with the rhythm of the breath, instead of against it

  • Finding comfort and that “feel-good” feeling that releases endorphins - same hormones you will release in labour!

  • Releasing tension from common pregnancy complaints, such as backache

  • Building strength and stamina in the body to prepare for the hard work of childbirth

  • Grounding and connecting with the body to recognise small signs and changes

  • Training the mind to focus, let go and calm down during such an uncertain and stressful period

  • Socialising and decompressing with a small community (small group sessions)

bringing an ancient spiritual practice into pregnancy for its wonderful and therapeutic benefits

FIRST TRIMESTER

  • Focus on self-nurture

  • More pranayama, breath practice

  • Grounding techniques

  • Gentle postures to get circulation flowing while we find relaxation

  • Hatha and yin yoga

THIRD TRIMESTER

  • Focus on inner power

  • More balancing and grounding

  • Finding comfort

  • Gentle stretching, hip opening, pranayama and meditation

  • Yin yoga

SECOND TRIMESTER

  • Focus on stamina

  • More standing poses, strength building

  • Spinal alignment

  • Start connecting with baby

  • Hatha, vinyasa and yin yoga

At Nature’s Heartbeet, each trimester group will have a different focus to suit the different needs related to that period:

CURRENTLY PRIVATE IN-PERSON OPTION ONLY (OTTAWA AND SURROUNDING AREAS)

POSTNATAL YOGA

Childbirth is like a miracle: you made a human being! However, it is exactly because it is no ordinary task that we should be very mindful of the body’s greater needs during postpartum. Tissue needs to heal from over-stretching and possibly tearing, the uterus slowly shrinks back in size and organs start to move back into place. On top of that, a new parent also has a newborn at home, thus: poor sleep, low energy from chest-feeding, parenting tasks that leave no time for self-care or rest. The first few months are challenging and you should be focus on baby and recovery - no one should expect you to bounce back right away and start running marathons.

Photo by Shashi Chaturvedula on Unsplash

Some of the benefits include:

  • Better sleep

  • Balancing hormone levels by working on asanas and pranayama that can improve brain function in the hypothalamus

  • Boosting libido

  • Improving posture and regain balance

  • Reducing stress levels and lowering blood pressure

  • Re-strengthening abdomen and pelvic floor

  • Socialising with a small community of people going through a similar situation

How soon can you join?

Ideally, a postpartum person may join postnatal yoga lessons after 12 weeks. Since every person recovers at a different speed and some may wish to join earlier, it is recommended to wait at least 8 weeks. In the case of C-section, not earlier than 12 weeks. In any case, always get your doctor’s approval to restart light physical exercise.

POSTNATAL YOGA

  • Focus on recovery

  • More pranayama, breath practice

  • Regaining balance

  • Gradually strenghthening pelvic floor and abdomen

  • Hatha and yin yoga

PARENT & BABY YOGA

  • Focus on bonding

  • Gentle movement

  • Finding balance and strength

  • Playing with baby including baby massage

  • Yin yoga

Photo by Shashi Chaturvedula on Unsplash

CURRENTLY PRIVATE IN-PERSON OPTION ONLY (OTTAWA AND SURROUNDING AREAS)

NATURE’S HEARTBEET offers:

6-Week Private Lessons Package:

  • 6x 1h Private prenatal or postnatal yoga sessions

  • Classes tailored to your specific trimester and your own pregnancy/postpartum complaints

  • Helpful tools, tips, and tricks for navigating your unique obstacles

PRICE:

CAD $210

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