20% off for the first class! Mention the code WELCOME20
Prenatal Yoga Course
in an Intimate Group of 6 Expecting Mothers
Duration:
6 Weeks (1 session per week, 60 minutes each)
Place
Fuhlsbutteler Damm 97
Hamburg
Price:
140 Euro
How to sine-up:
Email me at vera@ya.ru with your name and planned delivery date, and please mention "Prenatal Yoga" in the subject line.
Prenatal Yoga
The 20th week of pregnancy and onward is a great time to start a yoga practice. I personally maintained my yoga routine until the very last days before delivery and was amazed at how much it helped me on the day of delivery and during the postpartum period. This course will focus on relaxation, breathing techniques, meditation, and the opportunity to connect with other women who will likely become friends with whom you can share your first walks with your newborn.
Course outline
Week 1
Introduction to Prenatal Yoga
- Welcome & Introductions: Share experiences and expectations. - Overview of Prenatal Yoga: Benefits for mother and baby.
- Gentle Warm-Up: Breathing exercises and light stretching.
- Basic Poses: Cat-Cow, Child’s Pose, and Seated Forward Bend. - Discussion: Importance of mindfulness and relaxation.
Week 2
Building Strength and Flexibility
- Warm-Up: Breathing techniques.
- Focus on Strength: Warrior I & II, Chair Pose (with modifications). - Flexibility Poses: Hip openers like Bound Angle Pose.
- Relaxation Techniques: Guided meditation or visualization.
- Discussion: Body changes during pregnancy.
Week 3
Connecting with Your Baby
- Warm-Up: Breath awareness.
- Heart-Opening Poses: Cobra, Bridge Pose.
- Partner Work: Gentle stretches with a partner (if comfortable).
- Mindfulness Practice: Connecting with the baby through breath.
- Meditation: Relaxation and Bonding with your baby.
Week 4
Preparing for Labor
- Warm-Up: Deep breathing and pelvic floor awareness.
- Labor Preparation Poses: Squats, Forward Leaning, and Side-Lying poses. - Pain Management Techniques: Visualization and affirmations.
- Discussion: Tips for labor and delivery.
Week 5
Relaxation and Stress Relief
- Warm-Up: Gentle breathing exercises. - Restorative Poses: Supported Child’s Pose, Legs-Up-the-Wall. - Guided Meditation: Focus on relaxation and letting go of stress. - Discussion: Self-care practices during pregnancy.
Week 6
Celebration and Reflection
- Warm-Up: Breath-focused movements.
- Gentle Flow Sequence: Combining learned poses into a flow.
- Closing Circle: Sharing experiences, reflections, and tips moving forward.
- Celebration Ritual: A small ceremony or activity to honor the journey.
Additional Details:
Location: A calm, quiet home space conducive to relaxation.
-Materials Needed: Yoga mats
Safety Considerations: All poses are safe for each stage of pregnancy;
Post-Class Social Time: We offer tea and healthy snacks for participants to connect.