Pregnant in Perth? Here’s why you need a Pregnancy Yoga Class!
Why We Love Pregnancy Yoga (and why it’s so damn GOOD for you + baby)
If you’re pregnant and looking for a holistic approach to your health and wellbeing in the lead up to your baby’s birth, then you might consider a prenatal specific yoga class. Perhaps you've even heard that a regular yoga practice can reduce stress, improve physical strength and mental clarity while providing an overall feeling of well-being? But what exactly is the difference between a GENERAL yoga class and a PRENATAL yoga class? If you’re already practicing yoga regularly then you might feel that you can just carry on as normal in your existing practice (especially if you’re an ashtanga, vinyasa or hot yogi), and that is certainly true for many a mama. But even if you’re not necessarily looking for something more gentle and nurturing, there are still MANY benefits of a PREGNANCY specific yoga class that you might not have considered. And keep in mind that you don’t have to give these practices up altogether, prenatal yoga is a wonderful addition to your existing health and wellness routine.
There is POWER in going SLOW
Pregnancy is a time for nurturing, getting to know your body and your baby; pregnancy yoga classes are offered with this in mind. The movements are designed to tap into our intuitive nature - and so much of what we practice will never be found in a general yoga class. Women in our prenatal classes are often beginners, but experienced yogis will benefit too - our pregnancy yoga sequences are slow and mindful; if we’re moving too fast then we don’t have the opportunity to pay attention - by going slow you’ll F E E L your body, build strength AND awareness. By flowing at a slower, steady pace we create a beautiful rhythmic breath where our heartbeat becomes smooth - this sound of our steady heart is calming for our baby in our womb. In the process of slowing down, hopefully, you’ll develop an appreciation of just how capable and strong your body really is. Motherhood is a Rite of Passage, a transition takes time, and one that forever changes us, so rather than trying to keep up and do more…we need to do less - there is a freedom that comes from a less is more approach.
GENTLE does NOT equate to EASY!
An experienced pregnancy yoga teacher introduces asanas that allow you how to be present with sensation, breathe and learn how to relax into the intensity of the mental and physical feelings that arise. The idea is that over time, we become more familiar, less fearful and perhaps even, shift our perspective about these strong physical sensations which later on may be somewhat helpful (usually nothing like labour contractions, but with that kind of resilience in mind!) Regardless of how much yoga you know, prenatal yoga works WITH you by inviting you to trust your body, and by doing so, surrender to the process of birth which is to OPEN and relax.
You’re not just making shapes, you’re CHANGING shapes too!
As your baby grows, so do you! And that means modifying! What a lot of women and yoga teachers don’t know is the foetus is the MOST fragile in the first trimester, so modifying and adapting at the this time is ESSENTIAL - just because you’re not rocking a bump doesn’t mean you carry on as normal! Alot of postures are NO NO’s for pregnant yogis – some can lower your blood pressure and make you feel dizzy – the majority of yoga teachers teaching in a general class are not familiar, comfortable or even aware of many of these essential modifications (there are only about 6 hours of pregnancy training in a typical 200-hour yoga teacher training, whereas prenatal training is a minimum of 30-50 hours). As your body is changing shape and making space for the baby, your hormones are producing ‘relaxin’ which softens the joints and tissues and means that it’s super easy to over-stretch and lead to pelvic instability (pubic symphysis disorder), so some alignments that work in regular bodies, need to be modified for pregnant ones to avoid all of these. A prenatal yoga teacher can provide a range of safe movement so that you’re still challenged but likely to utilise a range of yoga props so that you can continue to practice comfortably in your body.
Modify for more than just your belly.
Practising pregnancy-specific yoga isn’t just about avoiding injury to your baby, it’s about keeping YOU safe and connected – to your baby, your body and the subtle shifts that are taking place on a daily basis, deepening your connection within.
If you’re an experienced yogi then the idea of joining a pregnancy class in your first or second trimester might not be that appealing, so rather than ditching your regular practice altogether, perhaps swap out one class a week for a pregnancy yoga class instead. A class that focuses specifically on pregnancy will usually address some of the common aches and pains that take place – sciatic pain, backache, pains in the ribs, nausea and general exhaustion just to name a few! An experienced Prenatal Yoga teacher can help you work with some of these niggles that inevitably make an appearance so that you’re still able to get the most from your practice.
Continuity, commitment and stability...
These are paramount during your pregnancy, 'Continuity of Care' - often used in the midwifery model of care - that is concerned with the QUALITY of care over time, where the patient and care provider are cooperatively involved in ongoing health care towards a similar goal that is of the highest quality and attention. We believe that by offering our prenatal yoga classes as a 5 week series in a small group setting, and limiting drop-ins only to those who have attended our pregnancy classes previously, we can offer our prenatal yoga students a quality of care and attention that is above and sometimes beyond what you'll find in a drop-in or casual class setting - because we generally care about YOU and your unique pregnancy journey. Studies show that the benefits of REGULAR yoga far outweigh drop-in classes, so by offering a series you’ll have the same prenatal yoga teacher and community of women from week to week, providing both continuity and some stability as you ride the (the sometimes wild) ebbs and flows that each day, week and trimester of your pregnancy bring!
Prepare for a Mindful and Active Birth too!
Some prenatal teachers will provide a multitude of yogic skills that can and will help you prepare not just for your birth but also for the transition into motherhood - the fourth trimester. At Bloom, you’ll not only receive the numerous benefits of the postures and breathing during your pregnancy, you’ll also learn Active Birth tips and techniques and postures that be of immense benefit during labour. Ideally, you’ll want to begin pregnancy specific classes sooner rather than later and continue throughout the WHOLE of your pregnancy, that way you’ll gradually learn, re-learn and even reinforce the physical side of things in the lead up to your birth. Rather than trying to cram it all in over a short period of time, each week you might take home some little nuggets of wisdom can slowly be absorbed, some you’ll take on board and others you won’t…take whatever works for you to create your own birth experience. Eventually with regular practice, everything you’ve learned and experienced becomes second nature and is like muscle memory for your mind and body.
It's all about connection
Possibly one of the best parts of a prenatal yoga class is getting to meet and connect with a community of other women who are pregnant! Pregnancy classes with Bloom Yoga allow for plenty of time to chat about how we feel, what works for us individually and share our collective wisdom free from judgement or expectation. In yoga, we call this joining together a 'sangha', so think of these classes as your introduction to the 'Sangha of Motherhood'. There’s no better resource than other local pregnant women; for things like pregnancy massage, to doula recommendations, to antenatal classes...this list is endless, and so many of the women who have walked through our doors have become lifelong mummy friends from attending pregnancy yoga classes with Bloom Yoga. It’s beautiful to watch the deep, lasting friendships that ‘bloom’ from the connections that have been made in our classes over the last 10 years, seeing likeminded women, babies and families connecting and growing together never gets old.
Attending specially designed prenatal yoga classes is not just about accommodating your growing belly, it’s also about expanding your mind, exploring your options for birth and joining together as a collective community as you begin your journey into motherhood. Pregnancy yoga offers a depth and a warmth beyond the yoga postures themselves, and like everything in life, some teachers will resonate more than others, so seek out a class (and a suitably trained teacher) that suits – you’ll know your community when you find it!