10-Weeks Prenatal Yoga Course

On this 10- week journey you will learn different techniques that will help you to go through pregnancy with grace and clarity. We will be exploring accessible poses, exercises and breathing techniques to ease common discomforts of pregnancy and we will master how to cultivate mental and emotional balance to help you feel empowered throughout the whole journey. In a consistent and supportive space you will continuously be guided to tap into your own intuition and inner strength which will enable you to take on challenges, connect with your growing baby and embrace this new phase of your life.

My ultimate goal is to give you tools and confidence to listen to your inner self and make conscious choices as you go through pregnancy, childbirth and motherhood.

In my courses I’m using an intelligent and grounded methodology from the appleyoga approach to Pre & Postnatal Yoga that empowers women throughout the pregnancy to go deep into their practice with lightness and grace. It is biomechanically knowledgeable, safe and grounded and features key actions for empowerment and freedom in the body.

Transformational yogic tools used together with a balanced understanding of the emotional and psychological journey into motherhood as well as the relevant and precise anatomy and physiology are the keys to inspiring safe practice of pregnancy yoga.

Information on key learning or theme of the class

Opening with sound and breath work

Setting an intention

Warm up exercises

Sun & Moon Salutations adapted for your growing baby

Yoga postures - standing, balancing, seated and lying on the side

Pelvic floor exercises

Yoga breathing techniques

Closing relaxation, meditation and sound work

SAFETY GUIDELINES

As a general rule I do not teach women in their first trimester

I advise to practice gentle movements with breath and relaxation and join the classes after week 14

Consult with your doctor before signing up for the course

Submit a signed health form (will be sent to you before the course) presenting your medical conditions

You may need to eat before the class, I encourage lighter snacks rather than a heavy meal

Always listen to your body

Yoga will help you prepare physically, mentally and emotionally for journey through pregnancy and childbirth

Physically: Yoga Postures/Asanas

Build strenght in your body

Create stability, balance and fluidity

Mobilise the joints to encourage the fluid that builds up due to Swelling or Oedema to circulate

Encourage OFP (Optimal Fetus Position)

Increase the strenght, flexibility and endurance of pelvic floor muscles needed for childbirth

Relieve lower back pain

Increase space in the torso which is good for breathlessness

Calm the nervous system

Mentally: Breathing Techniques/Pranayama, Sound Work and Meditation

Help to keep focused and calm

Ease stress and anxiety

Encourage the flow of Endorphins

Increase Oxytocin

Activate parasympathetic nervous system

Help to go inward during active childbirth

Emotionally: Preparing you for the change that is already happening

Deep connection with your body and your growing baby

Sense of support through community/ other moms-to be

Location & Start Date: Boavista, April 2024

Mondays 17:00

Investment: 150€ / 15€ per class

Minimum group: 5 people