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Pre-Natal & Post-Natal Yoga Program with Nadia
PRENATAL YOGA PROGRAM
“Let go of the to do lists, “ the shoulds, the coulds, and the woulds. Just be.”
Discover the wonderful joys of prenatal yoga at Three Rivers Yoga Institute. Cultivate awareness between you and your baby through breath work and movement postures. Develop the skills to be “Present” with yourself and your baby. Lose the anticipation of future perceived events, and allow yourself to be receptive of the awareness of mindfulness or “moment to moment exploration of self.
Typical Sequence Great for any stage of pregnancy! Poses are easily modified and adjusted to work with any skill level!!! Beginners are always Welcome and Encouraged
The class will open with breathing exercises suitable for any stage of pregnancy. After the breathing exercises, warm ups will be introduced. Modifications will be given on whatever you may feel that you need at that particular time. The instructor will introduce various yoga postures to help you feel “lighter”, to relieve lower back pain, swelling, and to just stretch the ligaments and muscles of your body to invite overall relaxation of mind and body. The class will end with deep relaxation.
Benefits of Prenatal Yoga
The body becomes strengthened, and the poses may help with labor
Relieve minor discomforts, such as heartburn, hemorrhoids, pain in hip joints, lower back pain,muscle cramps, and headaches
Reduces Fatigue
The gentle movements improve posture, reducing backache
Improved circulation from the exercise may reduce swelling from fluid retention
Emotional (Balances mood and ever changing emotions, Social support: Meeting other pregnant moms, Connecting with baby, helping to work through fears of pregnancy and birthing)
Schedule
**Every Thursday evening from 7:00PM-8:00PM! Connect with other pregnant women and share the joys and tribulations of the pregnancy journey!
Helpful Tips
Dress in comfortable clothing
Drink plenty of water after class
Please speak up before, during, or after class if you have any questions or concerns! I would be more than thrilled to talk with you!
Have a light snack before class, if you are hungry, but avoid anything heavy
Refrain from wearing perfume
Most Importantly, REST when needed!!!
POST NATAL PROGRAM WITH NADIA
“Give yourself the gift of “self care.” It is time for you to re-discover a new sense of strength and renewal.”
Description
Ease back into your yoga practice by taking a postnatal yoga class. In these classes, we will develop strength by specifically targeting different parts of the body which may have been affected by pregnancy and the new lovely demands of a newborn. We will develop upper body strength to help with lifting the baby, and we will move through various postures to help relieve tension in the shoulders. Also, the postnatal classes will develop awareness of posture shifts, and how to work with our center of gravity through the changes our body goes through after birth.
Benefits of Post-Natal Yoga
Physical
Relieves tension in neck and shoulders
Alleviates fatigue
Helps to improve posture
A great way to ease back into exercise
Develops strength in the abdominals, back, and pelvic floor muscles
Emotional
Relieves Stress
Time for YOU!
Cultivates Relaxation
Helps you to discover the infinite reserves of patience and flexibility to handle your role as a mom
Bond with other new moms
Schedule
** It is very important to remember to talk with your health professional before beginning a postnatal class. Typically, it is usually 6 weeks postpartum before a health professional would recommend an exercise program, and it may be longer for Cesarean section births.
Please keep in mind, this is a very gentle yoga class
Future Day and Time to be announced
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