In this 5-part personalized series of private classes we will use prenatal yoga to help create and prepare for a more peaceful and positive birth experience. From strength-building standing poses and chest-opening backbends, to gentle hip openers, forward folds, and restorative postures we will spend four sessions getting to know the body as it relates to pregnancy and birth. You will then take what you’ve learned into a Comfort Techniques session where you and your partner will practice postures, hands-on support, and relaxation methods that can be applied to practically any birth plan.
“Lisa’s pre-natal series helped my partner and me prepare mentally and physically for the arrival of our baby with practical advice and hints and tips.” -Prenatal Student in Singapore
Week 1: Standing Poses and Introduction to the Pelvic Floor (1 hour) :
We will begin this five-week journey by establishing a firm foundation to grow from. The standing postures are a great way to bring energy, strength, stamina, and vigor to the entire body. With this the body and mind will feel less fatigued, your breath will feel more free, and your overall wellbeing enhanced. The pelvic floor also serves as an important support to your body, breath, and baby. You will learn what exactly these muscles do, where they are, and how to effectively engage and release them.
Week 2: Strong Center, Open Heart (1 hour) : As the baby grows and a pregnant woman’s body changes tension can often be found in the shoulders and upper back. In this session we will focus on movements and postures to bring freedom and mobility to the neck, shoulders, and heart. We will also examine how to safely tone the abdominal muscles during pregnancy to further support good posture.
Week 3: Hip Opening and Forward Folds (1 hour) : Stretching the muscles around the hips, low back and hamstrings brings about the vibrancy and flexibility needed for a more easeful labor. Sciatica and low back pain are some of the most common discomforts during pregnancy and the postures practiced in this session are aimed at relieving this and similar sources of tension. This session will also included a guided meditation focused on creating space by opening up and letting go.
Week 4: Restorative Yoga and Pranayama (1 hour) :
The ability to relax and fully trust the body’s natural process creates the confidence necessary to maintain a positive attitude throughout the birth process. The relaxation methods and breathing techniques taught in this session should be practiced throughout pregnancy so that they can be effective coping skills during labor and birth. This session will be an ultra supported and restful yoga practice using bolsters, straps, chairs, and blankets. Be prepared for absolute relaxation.
Week 5: Labor Comfort Techniques (2 hours): In this session you will learn pain-coping strategies and comfort measures that can be applied to almost any birth plan. You will practice the yoga postures you have learned over the course of the previous four weeks which can be applied to labor, and possibly delivery. We will review relaxing breathing techniques, helpful visualizations, and other tools you can use to support your birthing experience. Partners are highly encouraged to attend this session and there will be amply time for questions.
COST: $550 SGD paid and scheduled in advance.
Take the course with pregnant friend and save $100 each.
“Lisa is extremely friendly and puts anyone at ease in her classes. With every exercise she never fails to explain clearly on how and why it will help us throughout the pregnancy, thus encouraging us to continue practicing them at our own time. The poses and breathing techniques not only make us more aware of the muscles used in labor but also what to expect for labor, thus gaining more confidence.”
– Kerry L., Prenatal Student in Singapore
Lisa Kazmer is a Certified Yoga Teacher, DONA trained Birth Doula, and has been helping pregnant women and couples prepare for childbirth since 2007. Drawing from years of study and hands-on experience in women’s yoga, prenatal yoga, and birth support, Lisa is able to guide students through the journey of pregnancy to help them feel at ease with the excitements, changes, and challenges that this time can bring with it. Lisa received her 200-hour Yoga Teaching Certification from Cyndi Lee’s OM Yoga Center and since then she has acquired over 5,000 hours of hands-on experience and has made two trips to India to further her studies. She has a nurturing quality to her teaching and specializes in adapting the yoga postures to work with any body. Her intention is for students to leave class feeling strong, spacious, tuned in, and grounded in the nature of their body. After teaching in NYC for seven years Lisa relocated to Hong Kong with her husband in 2013 and in 2014 they relocated once again to Singapore.