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.
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: $495, Take the course with pregnant friend and save $100 each.