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PRENATAL YOGA

 yoga for pregnancy, birth & beyond 

Our carefully designed Prenatal yoga classes will guide you safely through all stages of pregnancy. No matter if you start early or well into your third trimester, we will support you on your journey, offering a safe space to breathe, move and nurture your ever-changing body.

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Based on both personal experience and ongoing research, and drawing from different yoga traditions, our classes aim to prepare you for a confident and calm birth and a smooth transition into motherhood.

CLASS CONTENT (8-week cycle)
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WEEK 1:  BREATH, POSTURE & MOVEMENT

  • breath awareness, postural awareness & moving with the breath

  • guidelines for moving safely in pregnancy

 

WEEK 2:  MAKING SPACE

  • lateral (side) stretches & spinal extension to make space for the growing baby

  • breathing techniques that help to maintain good breathing habits

 

WEEK 3:  MOVING WITH THE BREATH

  • variations of the Sun Salutation

  • hip releases through standing poses & lunges

 

WEEK 4:  POSITIVE MINDSET & MENTAL STRENGTH 1 (Kundalini yoga)

  • rhythmic breath work and movements (mainly upper body/arms)

  • improving mental focus and endurance

  • meditation techniques

 

WEEK 5:  CORE STRENGTH & SACRAL STABILITY

  • toning the lower abs & pelvic floor muscles to support the growing belly

  • stabilising the SI and pubic joints

  • releasing tension & building strength in the lower back

 

WEEK 6:  PREPARING FOR BIRTH

  • relaxing with the breath

  • forward bends; groin & hip openers

  • dynamic standing poses and gentle twists

  • introduction to sound work

 

WEEK 7:  RELEASE & RELAX

  • nurturing passive stretches with props

  • active relaxation with and without sound

 

WEEK 8:  POSITIVE MINDSET & MENTAL STRENGTH 2 (Kundalini yoga)

  • rhythmic breath work and movements (spinal mobility & coordination)

  • improving mental focus and endurance

  • meditation techniques

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CLASS DETAILS

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This class is run as an open 8-week cycle and can be joined at any time. All passes are valid for this class, including the trial.

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Time: Saturdays, 10.15 - 11.30am (next cycle starts 05/01/2019)

Location: Altona Library (123 Queen Street)

Investment: $20/casual (see pass options HERE)

BENEFITS OF PRENATAL YOGA

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  • helps bonding with your child

  • eases discomfort and pain in hips/pelvis & back

  • improves breathing and supply of oxygen for you and your baby

  • improves circulation of blood and lymph

  • reduces anxiety and promotes better sleep

  • strengthens muscles used in childbirth and improves hip & spinal mobility

  • helps you trust your body and follow your intuition

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