PREGNANCY, BIRTH+ POSTNATAL YOGA

PREGNANCY, BIRTH+ POSTNATAL YOGA

Congratulations on your pregnancy

AT PYH WE OFFER WEEKLY PRENATAL YOGA CLASSES, POSTNATAL YOGA AND MONTHLY BIRTH PREPARATIONS

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.

FIRST TRIMESTER (6 – 14 weeks)

The time between the eighth and fourteenth week is a delicate one, when it is particularly important not to overdo it. During that time it is best to avoid all vigorous exercise, including prenatal yoga for 2nd and 3rd trimester, even if you already practice other forms of yoga. 
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 for example in one of our restorative classes.

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

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-energise, 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

Open the chest for deeper breathing – Align your posture 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.

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.

We also offer monthly birth preparation workshops or after request. For more info on the workshop check  the Birth Preparation for Couples section below

“After 10 years of trying out dozens of disappointing yoga classes I had came to the conclusion than this just wasn’t for me, but still gave it a last chance when I got pregnant. Purna yoga prenatal classes has been the best thing that has happend to my body in years, and definitly changed my all attitude towards yoga. The teacher is adorable, concrete and competent, always targeting the hour to our specific needs, and it is not possible not to feel at your best after a class!” Maï S. Helsinki

BIRTH PREPARATION FOR COUPLES

with Nicola Moberg

Upcoming group workshop dates

Do you feel prepared for the birth of your baby? Does your partner know what his role is?
 
Yoga has amazing tools for giving birth. Nicola’s experience working with hundreds of couples over the last 10 years plus her own personal birth stories will change your perception about what you thought birth is like. And if it’s your second, third or fourth baby, you know what could’ve been differently done last time.
 
“Birth Preparation Workshop for Couples”
 
Why preparing for birth?
– Trust yourself and the labouring process
– Free yourself from fears about birth
– Learn how to listen to your instincts and intuition
– Be motivated and inspired
– Give your partner the necessary tools to support you, so he can be actively involved
– Breathe effectively during labour which helps you relax and focus
– Use ease of movement and birthing positions to facilitate the opening of the pelvis with the help of gravity
– Use sound to stimulate the labour, to release tension and stay centred
– Know how to release positive birth hormones
– Relax through contractions and between contractions
– Create a body memory for exhale pushing or birthing lightly without strain
– Bond with your baby in the moment
 
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.
 
Congratulations, You are doing this together! Welcome 🙂
 
Prices:
Group class 115€ per couple (2,5 hours)
 
If you’d like a private class the price is 155€ (2 hours) for 1 couple on the day of your choice.

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POSTNATAL YOGA FOR NEW MUMS 6 weeks – 9 months after birth

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.

All babies up to 9 months are welcome!

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EARLY POSTPARTUM YOGA FOR MUMS 1-6 weeks after birth

 Private class series 3x- home visit or online

The early postpartum period is a very special time where you are just getting to know your baby and your new body with the birthing experience still very fresh. It can be quite overwhelming to manage the feedings, the nappy changes and reading the babies cues, often there is no time to think about yourself and how you feel.

Why is early postnatal yoga important? Closing up the body within the first weeks after birth helps combat the baby blues, prevents accumulation of tensions in the shoulders and back, teaches you how to relax with your baby so you can enjoy bonding together.

This is an individual class designed for your specific needs:

  1. You will have a phone call with the teacher, talk about the birth and how the next 3 sessions will look like
  2. You meet the first time at your home or online for 30-60 minutes
  3. You meet the second time to build more strength for 30-60 minutes
  4. You meet the third time to prepare you for postnatal yoga group classes for 60 minutes

During these sessions your baby will be with you, you will learn feeding positions, how to handle the baby for relieving back pains, gentle exercises to stabilise back and pelvis, relaxations in many different and creative ways and much more.

Book a class by contacting nicola(at)purnayoga.fi

The price for 3 private sessions is 198€. What a great gift for a new mum.

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TESTIMONIALS

“My partner and I attended an online preparation class with Nicola in mid-January when I was about 8 months pregnant with our second child.

We took the class in the comfort of our apartment, learning how to ‘exploit’ our spaces and furniture with new eyes. We felt at ease with the online modality and Nicola was amazing in conveying all the instructions in a way that was easy to follow in spite of the physical distance.
At the end of the workshop, we got a right of access to the video recording of the class, which gave us the chance to keep practicing, from time to time, until our son arrived about a month later.

I love yoga and have been practicing for quite some time. The birth preparation yoga classes with Nicola bring all the magic of yoga wisdom into the birth experience, helping expecting moms and dads to reach out to their bodies and connect with each other while in the process of bringing their babies to life. I warmly recommend this course and I would take it again if I were to give birth another time.”

Francesca & Dante
”I did three Early Postpartum Yoga classes with Nicola. The timing was perfect, as I had recovered just enough from birth to do some gentle exercises which were, at the same time, challenging enough.

After not having done much more than going on walks, at the end of the pregnancy, it felt good – and very needed – to explore the state of my body and gently work to get it back to how it used to be. Without guidance it would not have happened at all and I would not have realised the toll my body had taken already in a very short time.

It is hard work taking care of a baby all day long and, during the exercises, I found the parts that had suffered most and was able to nurture them in turn.

I also learned several things to do with my baby, including especially one great position to hold my baby in and how to walk around the home holding and calming her, during her fussy moments. They work like a charm! I may not have discovered these at all if it wasn’t for Nicola’s guidance!

Another great learning was a baby massaging sequence that I’ve done many times for my baby since. I think she likes it a lot and it’s a great additional way for us to spend quality time together and tighten our bond.

These are just a few reasons for why I feel the classes were a valuable use of my time – even amid busy baby days! It’s important as a mother to remember that when I am doing well, my baby can do well and be happy.

And, let’s face it, it felt luxurious to have a private lesson and have someone focusing only on me! I think every mom deserves it!”

Pauliina U., Helsinki
“Nicola’s yoga class helped me a lot to understand stages of delivery process and practise yoga exercises which make easier, less painful the delivery, and labour process.

The physics and physiology of birth can be understood and breathing techniques can be practised how to go the most painless and efficient way through labour. Using Nicola’s techniques and recommended positions by Nicola in labour from the class helped me to have a fast labour (the 3rd stage of delivery) and have a natural birth without epidural.

My family is quite happy that we attended Nicola’s class and highly recommend it to couples in the 3rd trimester. I am convinced it is a necessary to gain this knowledge before delivery for every pregnant women to understand the body, the baby and positions to have a fast delivery and live through the process.” 

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

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