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Get your Asana on with Prenatal Yoga at Personal Health – 5 Yoga Poses every Moma-to-be needs to Know- By Cathy O’Grady

Prenatal Yoga

Pregnancy is a truly magical time in any woman’s life, but adjusting to all those physical & emotional changes, can be quite challenging. Prenatal yoga is a wonderful way to help Momas-to-be, to find their zen whilst navigating their journey to motherhood.

It’s not all about the asana of course. Learn useful breathing techniques (pranayama), that can be taken with you in your labour bag, to pull out when the big day finally arrives.

Childs pose/ Balasana

Childs pose

From hands & knees, big toes touch, take knees out wide, sit back towards heels, whilst walking hands straight out in front, straight arms. Bring forehead down to rest on mat or support. Inhale walking finger tips away, exhale sitting deeper back towards heels. Repeat. Breathe.

Benefits: Resting pose. Releases lower back pain. Lengthens the spine, allowing energy to run more freely through the entire body. Encourages one to focus, reconnect with the breath & quieten the mind. One to use at any stage throughout pregnancy, labour & motherhood (we all need a little time out by times).

Bound Angle Pose/Baddha Konasana

Baddha

From sitting, bring soles of feet together & draw them as close to the perineum as comfortable. Soften the knees out to sides. Can use props to support knees if hips are particularly tight. Lengthen spine, chin neutral, breast bone reaching forward. May gently press elbows to inner thighs deepening the stretch. Breathe.

Benefits: Lenghtens & releases hip & inner groin muscles. Stretches the lower back & thighs.

Mountain Posture/Tadasana

Stand with feet hip width apart (or wider in latter stages of pregnancy). Root down through 4 corners of feet, micro lift of kneecap, neutral pelvis, soft in tummy, long lift of spine, shoulders set, neutral chin, crown of head drawing up towards ceiling, arms extended away from body, palms facing ahead. Breathe.

Benefits: Strengthens the entire body. Opens the heart centre, stabilising the shoulder blades, encouraging good posture. It’s useful in releasing tension/tightness, especially from the shoulders.

Garland pose/ Malasana

Step feet out to mat distance apart pointing at 45-degree angles. Hands to heart centre. Inhale lengthen, exhale squat down, bringing elbows to inner thighs, heels may lift (can place blocks/supports under heels if lifted). Eye gaze straight ahead, chin neutral. Breathe.

Benefits: Hip opener, leg strengthener, encourages baby deeper into pelvis (particularly beneficial in the latter weeks of pregnancy/early labour).

Corpse pose/Savasana

Lie on left hand side, with support under the head to keep head & neck in line. Keep left leg straight & bend right knee at 90-degree angle, resting it on top of a bolster/support. Relax arms/hands in comfortable position. Teacher may assist by placing a support behind the back. Breathe naturally. Let go.

Benefits: Encourages deep rest & relaxation. Left lateral lying also encourages maximum blood flow to the uterus & baby.

*You can attend our Midwife led Prenatal Classes here in Personal Health with Cathy O’Grady on Tuesdays at 7pm and Saturday’s at 10.30am. Pre booking is necessary. €90 for 6 week course- 01-496 4002

Prenatal yoga, midwife, Dublin 6

Benefits of Prenatal Yoga – by Cathy O’Grady

PRENATAL YOGA

 

Pregnancy Yoga girl, Dublin 6

Having a baby is probably one of the most wonderful, yet anxiety-provoking events that can happen in one’s life. Prenatal yoga is a wonderful way to prepare for this event by helping you to remain active & fit throughout your pregnancy, whilst preparing you for the birth of your baby & the early days beyond.

 

BENEFITS OF DOING PRENATAL YOGA?

CREATE SPACE:

Prenatal yoga encourages you to create space in both body and mind in preparation for the birth of your baby. Movements in our prenatal classes are gentle. They are designed to release tension & tightness, increase circulation and build strength & stamina. We move to increase flexibility, whilst easing your body towards opening and releasing, in preparation for the birth of your baby.

 

Create mind space during pregnancy,

 

IMPROVE POSTURE:

We focus on exercises to target specific areas in the body that are going through great changes. Chest opening exercises to accommodate growing breasts. Shoulder & pelvic stabilisation to encourage good posture, accommodating an ever expanding bump. We also focus on postures that are useful in the latter weeks of pregnancy, to ease your baby into an optimal birthing position & postures for use from early labour to delivery.

LEARN TO LISTEN AND TRUST YOUR BODY:

During pregnancy your body goes through +/- 40 weeks of changes. Prenatal yoga encourages you to listen to your body & to trust your body. This enables you to adopt a gentle, easy practice on the days when you are lacking energy & a more energetic practice on the days you feel like more.

Prenatal yoga, Dublin6

 

LEARN BREATHING & RELAXATION TECHNIQUES:

During pregnancy it is common to experience interrupted sleep and restlessness (mother nature preparing you for your new-born??). We teach our Mommas-to-be breathing & relaxation techniques to soothe both body & mind, encouraging deep rest.

FEEL CONFIDENT ABOUT LABOUR & BIRTH:

Having spent many years working in a busy labour ward, it was always easy to spot the “yoga mommas”. They always seemed more calm and in control. Personal Health’s Prenatal yoga classes will equip you on your journey, from early labour, delivery and to those early weeks of motherhood. All of our classes finish with a deep relaxation. This allows you the time and space to completely relax, release and let go.

newborn, yoga, labour, childbirth, relaxing pregnancy

 

Contact us on 

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.personalhealth.ie

 

16/17 Rathgar Road

Dublin 6