WHAT IS PRENATAL YOGA?
Prenatal Yoga is a soft but efficient way of exercising. Classic yoga postures and flow sequences are modified and adapted to suit the pregnant woman and the body’s constant changes during pregnancy. The benefits for mom and baby are many, both in terms of physical and mental health.
WHY SHOULD I PRACTICE PRENATAL YOGA?
Practicing prenatal yoga har many benefits on the pysical body, but also on the mind and emotions.
EXERCISES FOR THE CORE AND PELVIC AREA
Prenatal Yoga strengthens the core muscles and helps you maintain a good posture and prevent postural problems due to the changing conditions of the body. Exercises for the pelvic area gives you better control of these muscles which are of help during pregnancy, birth and the time after.
BREATHING EXERCISES AND RELAXATION
Breathing exercises have a calming and centering effect, and makes it easier to maximize the absorption of oxygen when you need it. The breath also has great effects on your mental and physical state. Controlling the breath is a great way of coping with pain and anxiety, and is very important during birth, but also in everyday life.
Relaxation techniques is an important part of prenatal yoga. When you relax, your body stops producing stress hormones which otherwise would be transferred to the baby. Many pregnant women experience insomnia during pregnancy, and relaxation techniques can help you get the rest your body needs. These techniques are also valuable during the time after birth when your body needs to regain energy.
STRENGTH AND BETTER HEALTH
Yoga makes you stronger. When you’re pregnant it is very important to build strength in order to help you carry that extra weight. Strength and flexibility is important for a good posture and to prepare you for carrying the child after it is born.
A study from 2012 published in «Preventive Medicine», shows that women who practiced yoga three or more times during pregnancy had a lower chance of giving birth to children with lower birth weight, develop diabetes and high blood pressure.
REDUCES PAIN AND OTHER PREGNANCY RELATED PROBLEMS
Back pain is common during pregnancy, and often gets worse as the baby grows. Prenatal yoga strengthens the supportive muscles which can help reduce the pressure on the lower back, neck and shoulders. Stretching also has a good effect on these areas, and through the controlled use of breath you can learn to control the pain. Blood circulation is also improved through yoga. Some pregnant women also experience that yoga helps reduce swelling of legs, heartburn, nausea, digestive problems and pelvic area pain.
Through yoga you learn to be present in the moment, and to let the thoughts wander without letting them stress us. You learn to get in touch with yourself and the baby. Yoga gives us a room in our hectic everyday lives where we can stop up and just be with ourselves with no outside influence. Stress has a negatively impacted on the baby’s development, so reducing the stress hormones our babies are exposed of during pregnancy should be a prime goal for all expectant mums. Yoga can also help reduce anxiety.
PREPARE FOR BIRTH
Yoga gives us strength, stamina and flexibility which is essential for giving birth. In prenatal yoga we also specifically do exercises in order to open up and prepare the pelvic area. You also learn to control the breath which is important for reducing pain and anxiety during birth.
GET TO KNOW OTHER EXPECTANT MOTHERS
Prenatal yoga classes is a great way of connecting with other expectant mums. When you enter this new phase in life, it can be useful to have a network of other women who you can share your experiences with.
INCREASE YOUR SELF ESTEEM
Unknown feelings and uncomfortable side effects of the pregnancy often gives you the feeling of not really belonging in your own body. Practising yoga in a room full of other pregnant women can be a positive experience. There are others who feel the same way as you! All the yoga postures we do are adapted to fit the pregnant body, and therefore can give a feeling of achievement. Also in yoga we learn to accept things the way they are, and to be comfortable in our own bodies.
OUR COURSES IN PRENATAL YOGA
In order to suit every pregnant woman’s need, we offer three different levels of prenatal yoga, and they all fit both beginners and experienced students.
HOW TO CHOOSE THE CORRECT LEVEL OF PRENATAL YOGA
All of our courses are specially designed to fit our students difference in experience. The postures are easy, but very efficient, and both beginners and experienced yogis will enjoy their power. We also keep all our groups small so we can take care of every student in class. Alternative postures and modifications are given for those who want this. We encourage a dialogue between teacher and student in order to make room for individual needs.
Prenatal Yoga for the 3rd trimester (all levels) Gravidyoga 3. trimester)
Prenatal Yoga for the 3rd trimester is perfect for those who are in the 3rd trimester, but also for those who want a softer and more relaxing yoga class focusing on awareness, relaxation, breath and flexibility. Most of the postures are seated. Like in our other course, all the yoga work is designed to prepare the mother for birth, but here we focus even more on these elements.
The program is designed to suit both beginners and experienced yogis.
Prenatal Yoga- moderate (all levels) Gravidyoga moderat
This course is suitable for all trimesters. It combines a number of physical and more demanding exercises with a number of more relaxing postures. We focus on breathing techniques, relaxation, birth preparation and flexibility. The program is designed to suit both beginners and experienced yogis.
Prenatal Yoga- training (all levels) (Gravidyoga trening)
This course is for women who want to exercise more, and who are used to being physically active. Throughout a pregnancy the energy will vary, and how much exercise a pregnant woman is up to is very individual. Normally the pregnant women will be in her best shape in the 2nd trimester, and therefore this course is more suitable for this period. However the course is designed to accommodate for all trimesters should you feel fit enough for some exercise.
We focus on breathing techniques, relaxation, birth preparation and flexibility. The program is designed to suit both beginners and experienced yogis.