Pre-Natal Yoga In Sydney

At Acharyas Yoga pregnant women are encouraged to participate in the yoga classes and continue their practice or start a new practice, with a few general guidelines.

Important

1. Tell your doctor you are commencing yoga practice.
2. If you have not done yoga before wait until the second trimester.
3. Tell your yoga teacher of any changes you experience you feel may affect your yoga practice.
4. Take it a bit easy and do not over stretch as the hormone oxytocin in the body will allow for increased flexibility during pregnancy your body.
5. Enjoy your yoga practice, enjoy your pregnancy and the wonderful growth or your new child.

General Guide for Your Practice

Relaxation

Relaxation is very important during pregnancy to reduce stress.

During relaxation be comfortable, there are different positions and blankets are available to assist you. Ask your teacher for any help you may need.

Breathing

More control of your breathing is very important to reduce the strength of the sensations during contractions.

When practising any breathing techniques do not hold the breath. Put more emphasis on your out breath inhaling say 4 or 5 and working towards exhaling 8 or 10 with a pause in between.

No vigorous breathing!

Postures

Do not worry too much about backward bending.

When doing backward bending focus more on the upper back and push the chest forward a bit more.

No postures laying on the stomach, your teacher will give your alternatives e.g. cat pose, dog pose or squatting.

Meditation

Meditation (Mental Quiet) is very good during pregnancy, find more time to sit quietly with awareness of your breathin cg inhaling 3 (so) exhaling 3 (hum).

Home Practice

Practice pelvic floor exercises wherever and whenever you have time. Tighten then release the pelvic floor.

Postures to practice include squats (can use a wall), cat pose, shoulderstand (with legs against the wall).

May your pregnancy and new child bring you great joy.

Be Happy