YOUR PREGNANCY

YOUR PREGNANCY

YOGA FOR PREGNANCY AND BIRTH

Yoga is one of the best forms of exercise during pregnancy; a gentle, safe means of keeping the body toned and supple without strain, of keeping aches and pains away and energy flowing, of relaxing mind and body, and preparing for the physical demands of birth – and motherhood itself.

ALL TRIMESTERS

The time between the eighth and fourteenth weeks is a delicate one, when it is particularly important not to overdo it. During that time it is best to avoid all vigorous exercise, even if you already practice yoga. This class is specifically design for that time.
The most important qualities needed during pregnancy are awareness and relaxation, both of which can be cultivated via breathing. It is never too early to start with breathing and relaxation techniques. This class includes gentle stretches and helps to connect to the baby, it benefits all mothers from 1st to 3rd trimester.

All trimester practice
• Breathing
• Containment
• Gentle stretches
• Alignment of spine
• Steady the emotions
• Center yourself to cope with changes
• Access the deep relaxation that lies within you

Please be aware that not all yoga classes are appropriate for pregnant women. If becoming pregnant, consider changing to a prenatal class. Factors such as too much heat, overstretching, deeper twists, bandhas, etc. can possibly be dangerous to mother and baby.

2 & 3 TRIMESTER (14 – 40 weeks)

Not appropriate for 1st trimester

In the last two trimester there is a great focus on supporting the preparation for labour. But most of all the emphasis is on preventive care and laying the best possible foundation in the transition to parenthood. Each pregnancy is unique and special attention is given to each new mother, whether she is having her first baby or she is a busy mother already.

You will learn techniques to relax, re-energize, centre yourself and connect with your baby. You will be able to do both breathing exercises and physical movements to relieve discomfort, move safely, and position both yourself and your baby optimally. Pregnancy Yoga is gentle and safe for all women, whether new to Yoga or with years of practice.

Second and third trimester practice (14 – 40 weeks)

Open the chest for deeper breathingLift the breastbone to make more room for your baby

Stretch the legs wide to exercise the pelvic muscles

Hold the spine erect for free flow of energy

Steady the emotions

Center yourself to cope with changes

Access the deep relaxation that lies within you

The movements in this type of yoga are unforced and rhythmical. They are carefully designed to build up awareness, stamina and strength in certain muscle groups, while encouraging stretching and relaxation in others. The class is always balanced with activity and relaxation.

Practical advice for birth preparation and postnatal care are introduced in the second and third trimester.

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We also offer birth preparation workshops which are held after request. For more info on the workshop check PREPARING FOR CHILDBIRTH WITH PARTNER. Please send an email to nicola@purnayoga.fi for the next upcoming date.

POSTNATAL YOGA FOR NEW MOM’S

The postnatal recovery period is also referred to as the fourth trimester of pregnancy. This is the time for transition into motherhood, bonding with your baby and slowly allowing the body to recover from the delivery. Gentle exercise during this time is essential for the body to regain balance and strength.

The postnatal yoga class offers recovery stretches combined with deep breathing and small, slow movements. The importance of postnatal recovery exercise cannot be emphasized enough. Regaining posture, closing the body after giving birth, preventing stress incontinence and womb prolapse are only some of the benefits of postnatal yoga.

For the first three months after giving birth, the priority of the class is on realignment of the spine, strengthening the pelvic muscles and opening the shoulders. Plenty of rest and relaxation is also a key focus at that time. From month three onwards the progression to more “normal” yoga can begin.

Thursday’s 13.30 – 14.30 all babies up to 9 months are welcome!

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PREPARING FOR CHILDBIRTH  WITH PARTNER

with Nicola Moberg

Please check Purna Weekends for the upcoming dates

The body of the woman is made to give birth!
Prepare yourself together, physically and mentally, for the most blissful day of your life!

This workshop is intended to help you:
– trust yourself and the labouring process
– free yourself from fears about birth
– learn how to listen to your instincts and intuition
– motivate and inspire you

What is the role of the partner during birth? In this workshop he will be equipped with tools to support you in a practical way through the birth of your baby.

Breathing effectively during labour will help you relax and focus. Ease of movement and birthing positions will facilitate the opening of the pelvis with the help of gravity. You’ll be taught to use sound to stimulate the labour, to release tension and stay centred. You’ll hear how to release positive birth hormones. Relaxing through contractions and between contractions and you will create a body memory for exhale pushing or birthing lightly without strain.
This workshop will transform fear into calm power in the transition to motherhood, using yoga resources to tap into the inner body wisdom accessible to all women.

Prices:

Group of 3 – 5 couples, 85€ per couple

For 2 couples, 105€ per couple

Private for 1 couple, 125€

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Fredrikinkatu 67 E 42 | 00100 Helsinki
info(at)purnayoga.fi | p. +358 50 3533970

Developed by Heikki Kujala and design by Studio Ina Fiebig