Äitiysjooga on turvallinen tapa pitää keho tasapainossa ja notkeana raskauden aikana. Harjoittelu vapauttaa energiaa, sekä vähentää raskauden mahdollisesti aiheuttamaa kipua ja särkyä. Rentoutunut mieli ja keho ovat avuksi synnytyksessä ja auttavat sen fyysisissä vaatimuksissa.¨
Tunneilla valmistaudumme synnytykseen ja keskitymme ennaltaehkäisevään harjoitteluun, niin fyysisesti kuin henkisesti. Opimme rentoutumaan, keskittymään sekä voimistamme kehon, mielen, sekä itsesi ja vauvan yhteyttä.
Äitiysjooga on lempeää ja sopii kaikille naisille, niin aloitttelijalle kuin kokeneemmallekin joogan ystävälle. Ryhmiin voit liittyä milloin tahansa.
Synnytyksen jälkeinen jooga
Synnytyksen jälkeinen toipumisaika on siirtymistä äitiyteen, kasvattaen yhteyttä vauvan kanssa ja lempeästi mahdollistaen kehon palautumisen ja toipumisen.
Joogatunnit auttavat kehon palautumista syvän hengityksen sekä pienten, rauhallisten liikkeitten avulla. Ryhmiin ovat tervetulleita mukaan myös vauvat 4 viikkoa – 9 kuukautta.
Yoga for Pregnancy and Birth
Pregnant and looking for a yoga class? Pregnancy yoga is offered every Monday at 12:00 and Wednesday at 19:00. You can join anytime after your 14th week of pregnancy.
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.
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. All yoga postures and breathing exercises are adapted / designed for pregnancy from classical Hatha-yoga.
Pregnancy Yoga is gentle and safe for all women, whether new to Yoga or with years of practice.
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.
Sign up for the pregnancy yoga class here, or email Nicola at nicola(at)purnayoga.fi for more information or to sign up.
Early pregnancy/ first trimester
The time between the eighth and fourteenth weeks is a delicate one, when it is particularly important not to overdo it. In that time it is best to avoid all vigorous exercise, even if you already practice yoga. Prenatal classes are for women who have moved beyond this stage of early pregnancy.
The most important qualities needed during pregnancy are awareness and relaxation, both of which can be cultivated via breathing. It is never be too early to start with breathing and relaxation techniques. Instead of the physical postures, walks in the fresh air are best in the first trimester.
If you feel you really would like to attend pregnancy yoga class in your first trimester, please talk to your teacher.
Second and third trimester
- Open the chest for deeper breathing
- Lift 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
- Centre 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.
Sign up for the pregnancy yoga class here or email nicola(at)purnayoga.fi for more information or to sign up.
Nicola also offers a Birth Partner Preparation workshop, for more info check www.yogala.fi/workshops
Postnatal Yoga for New Mums
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 up 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 this time. From month three onwards the progression to more dynamic yoga can begin.
Our Postnatal Yoga class for “mums only” runs 2x per month on Sunday from 14:00 – 15:30. You can drop in anytime with a previous reservation online. Spaces are limited!
Nicola also offers a PRIVATE Postnatal yoga class with baby on Tuesdays from 13:00 – 14:00, other times can be arranged. This class can be shared with a friend, the prices are 75 € for one mum with baby and 100 € for 2 mums with babies.
Contact us to find out more: nicola(a)purnayoga.fi