Ed. Note: This post is courtesy of Amara Yoga & Arts, a sponsor of chambanamoms.com.
by Rebekah Deter
The transition into motherhood is truly amazing. Yet, it is not without its challenges. Some of us glow with pregnancy and some us never find the glow, or we find ourselves in between the two depending on the day or the pregnancy. What we do know, regardless of where you find yourself on the pregnancy glow scale, is that pregnancy is a time of many physical and emotional changes. Prenatal yoga classes can be a great way to find relief through a mindfulness-based approach for gentle stretching and strengthening, along with utilizing the breath for relaxation.
Q: Why can prenatal yoga be beneficial?
A: Yoga can be beneficial in all stages of life by helping to reduce stress and increase flexibility, strength, circulation and balance. These are also important during pregnancy, but prenatal yoga tailors to gentler postures safe for pregnancy and comfortable positions to help accommodate mothers, particularly focusing on relaxation and breath awareness to prepare for childbirth.
Pregnancy is an especially important time to tune in and connect with yourself and your baby. We can all easily get distracted with what is going on around us, forgetting what our bodies are telling us, so it is important to tune in to the physical changes that happen, and to make time to focus on the connection between you and your baby. Many women find a regular practice can help reduce back pain, tightness in the hips and pelvis, and swelling. Also, joining a class with other expectant moms is a great way to meet others in the same transitional time in their lives. This can help ease anxieties through sharing with others in a positive and supportive environment.
And as yoga can help prepare women for the physical demands of labor and motherhood, women should follow some basic guidelines to protect their own health and the health of their baby. Before starting a yoga practice during pregnancy, women should consult with their prenatal healthcare provider. During yoga, do keep a relaxed and easy pace, breath deeply, rest when needed, stay cool, practice relaxation techniques, and listen to your body. A qualified and trained teacher can help make a prenatal yoga practice safe and enjoyable.
And there is no reason to stop once the baby comes because yoga can help a woman recover after giving birth as well!
Q: When should I start Prenatal Yoga classes?
A: Before you begin a prenatal yoga program, please get permission from your health care provider. Once you have your health care provider’s ok, you may then begin when you feel ready. Fatigue and morning sickness are common in the first trimester, so sometimes women choose to wait until the second trimester to begin or even the third trimester. Most women stop a week or two before their due date.
Q: Is it okay if I have never done yoga?
A: Absolutely! No yoga experience is necessary and many of the women in a prenatal yoga program are new. The postures and stretches can be adapted to meet you where you are in your pregnancy to help you find relief. If something does not feel comfortable, please let your instructor know, so they can offer modifications.
Q: What does a typical Yogini Bliss class (Prenatal/Postnatal Yoga) at Amara entail?
A: Amara’s Yogini Bliss class is tailored to women of all ages and fitness levels. It is a women only class and is open for all women, expecting or not. Yogini Bliss is held every Sunday at 1PM, and it is a drop-in class so you can start any time and come to any class. A typical Yogini Bliss class starts with the breath. During pregnancy, it is important to focus on breathing in and out slowly and deeply to help both mother and baby feel calm. Focusing on deepening the breath can help manage shortness of breath increasing circulation, and releasing stress and anxiety. After connecting with the breath, you will be encouraged to gently stretch your neck, shoulders, back and hips through their full range of motion to start to warm up the body. Then, using props (bolsters, blankets and straps) to help support and provide comfort, we will target specific muscles to help you find relief. Focusing on strengthening the muscles needed for support and stretching muscles that are tight and overused, creating fluidity in the body. The class will then end with gentle stretching and relaxation through savasana or a guided meditation.
Q: What do I need to bring, and what should I wear to a yoga class?
A: Comfortable clothes that allow you to move are all you need. Most of the breathing and stretching will be done on the floor, but it is important to feel comfortable, so you can relax. Amara Yoga & Arts has mats, bolsters, straps and blocks; so you only need to bring yourself, but if you have your own mat or other props, please feel free to bring them. You do not need to pre-enroll – just come 15 minutes early to your first class so we can show you around and get you signed in.
Rebekah Deter studied prenatal yoga with Tatjana Eres learning techniques to reduce the discomforts of pregnancy using specific yoga poses, as well as techniques to encourage relaxation and stress and anxiety reduction through breathing and meditation. She also studied with renowned prenatal yoga teacher Rhonda Kantor of Chicago’s Global Yoga and Wellness Center. Rebekah is a certified yoga teacher through YogaWorks and a registered yoga teacher (RYT 200) with the Yoga Alliance. She teaches group and private yoga classes and workshops at Amara Yoga & Arts in Lincoln Square, Urbana, including vinyasa flow, hot flow, restorative yoga and women-only prenatal/postnatal ‘Yogini Bliss’ classes. More information at http://www.amarayoga.com.