PREGNANCY YOGA CLASSES

Yoga is one of the best forms of exercise during pregnancy, a gentle and safe way of keeping toned and supple without strain, of relaxing mind and body, and preparing for the physical demands of birth and motherhood itself.

Pregnancy classes will offer you a relaxed environment in which you can enjoy the various stages of your pregnancy to the full with your growing baby, can explore your feelings and adapt to the changes in your body. You will practise with Irina, an experienced and qualified yoga teacher, who has had special training in pre and postnatal yoga. You will be provided with mats and blankets, but may bring your own, and a pillow or cushion as well.

Each class will include classic yoga practices (posture work, breathing, meditation and relaxation), which are adapted for pregnancy and childbirth, and safe for all women, whether new to yoga or with years of practice.

It is strongly advised to subscribe to the block of classes as different sessions will be dedicated to various pregnancy and delivery related topics. I understand the fact that some of you lead busy lives that it is hard to commit to several sessions. If you are such a person you can come to any class but check availability beforehand.
Women in full time employment are entitled to paid time off work to attend yoga  classes, which are covered by the category ‘antenatal appointments and relaxation and parent craft classes'. Students are encouraged to exercise their right to this time off work.

Yoga classes are recommended for women from the 12 - 15 week of pregnancy and you can continue until  the birth of your baby. If you have specific ailments, please check with your midwife or GP that yoga will be suitable for you. I will ask you to complete a health questionnaire, so that I may adapt the poses for each individual.

THE BENEFITS OF PRE AND POSTNATAL YOGA

Because yoga is known to combat stress, it is perhaps even more relevant in today's hectic society than it was in earlier times. Yoga helps the endocrine system function more efficiently, boosts the immune system, balances the emotions and gives you a feeling of well-being. Yoga enables us to live more clearly and peacefully in the present moment. Yoga practice diminishes the discomforts of pregnancy in different ways:

 It improves circulation, reduces fluid retention and aches and pains
It can alleviate nausea, tiredness and headaches
Improved muscle tone will reduce the risk of prolapse
It improves digestion and elimination
It can moderate appetite, helping to maintain an appropriate weight
It reduces risk of high blood pressure, varicose veins and haemorrhoids
The postures are designed to build strength and flexibility for an active birth
Breathing techniques help increase lung capacity and reduce stress levels
It helps encourage baby to find its optimum position in the last few weeks of pregnancy
Correct breathing and the ability to relax can help ease delivery
It invites harmony into your body that can only enhance the mother-baby bond
It encourages you to feel more confident in your innate capabilities to give birth

Yoga after pregnancy offers a wealth of similar health benefits, and can help you gain back your figure much faster than if you were not exercising. It is a gentle but effective form of recuperative exercise, especially beneficial in strengthening of the pelvic floor and abdominal muscles and alleviating of the post-natal depression.

HINTS AND CAUTIONS FOR YOGA PRACTICE DURING PREGNANCY

Be sure you listen to your body when performing any pose and take things easy at first to reduce your risk of injury. You should never ignore pain. Be aware of which poses result in feeling good. Those that cause discomfort should be avoided unless a suitable modification can be found. There is general advice that you should follow to make your yoga practice safer:

Never compress the abdomen or pelvis
Avoid bouncing activities, overstretching, strenuous backbends, deep squats, unmodified inverted poses, and prolonged standing poses
Drink lots of water before, during, and after exercising to keep your body hydrated
Breathe deeply and regularly as you stretch
No kind of pain or nausea should be felt after yoga class. If this happens, you should stop exercising and contact your GP or midwife
Wear loose, breathable clothing. Dress in layers so it's easy to peel off a layer or two after you've warmed up (or if you feel too hot)
Don't exercise to exhaustion
Make a commitment to work regular exercise into your schedule. Keeping up a routine is easier on your body than periods of inertia interrupted by spurts of activity

HOW YOGA ENHANCES PREGNANCY

The nine months of pregnancy are divided into three three-monthly periods, or trimesters, each of which brings its own changes and adjustments to be made.
The first trimester is the period of greatest physical adaptation. The blood pressure drops and the breasts swell and feel tender. Nausea and fatigue, vomiting, mood swings, irritability, lack of appetite, constipation, dizziness, headaches and shortness of breath are all possible side effects of the raised hormone levels. Regular yoga practice will help temper these symptoms, and learning breath awareness and relaxation techniques will increase your energy.
However, you may want to be more cautious during the early weeks of your pregnancy as the foetus is still implanting in the uterus, and the risk of miscarriage is greatest at this time. Even experienced yoga practitioners are advised to do only gentle exercise or not at all during the first trimester. If you suffer from morning sickness or any other minor discomfort of pregnancy, allow yourself  to miss you posture practice until you are feeling better.  Do Pranayama (any breathing exercise you know), relaxation (Shavasana or Yoga Nidra) and meditation (such as Trataka) instead.

All the imbalances of the first trimester are temporary, and the body usually stabilizes by the second trimester. This is often referred to as the blooming period in which energy returns, and the full positive effects of pregnancy can be experienced. This is also the best period for the Asana (posture) practice. Traditional yoga positions must be adapted to conform to your changing shape and weight, but a wide range of poses are possible.

In the third trimester by the end of the pregnancy you may feel invaded from within, pushed to the far peripheries of the bulge that dominates your every movement. Yet with a little gentle stretching and an increased emphasis on Pranayama, relaxation and meditation, it is easy to remember that you are still capable of self-determination.

Expectant mothers  with a strong Ashtanga practice, may find this article extremely useful, in adjusting their practice during the whole pregnancy http://www.ashtanga.com/html/pregnancy.html