Prenatal Yoga: Balancing and Energizing
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Balancing and Energizing
This prenatal yoga practice incorporates breath and yoga postures to balance and energize body and mind. It includes a standing, balancing and back bending postures, along with a challenging arm strengthening sequence.
The practice is designed to help maintain and or build strength as you move through your pregnancy. A strong and fit body is important for optimal health for both mama and baby!
The breathing practices as well as the balance postures help with focus, aid concentration and have a calming effect on the mind. They can have a stress reducing effect. A calm mama is good for babe!
The back bend postures are invigorating and energizing. They can often give a pregnant women a much needed boost.
The class is broken up into 5 sections, these can be done on there own or together as an entire 1 hour and 12 minute yoga class.
This is a strong practice, best suited for those mamas with some yoga experience.
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|Section 1: WELCOME TO THE COURSE!|
Balancing and Energizing
This prenatal yoga practice incorporates breath and yoga postures to balance body and mind. This is a strong practice, best suited for those mamas with some yoga experience. It includes a standing and balancing postures sequence along with a challenging arm strengthening practice.
|Section 2: CENTERING|
The Wave Breath is an adaptation of a traditional yogic ujjayi breath. This breath is used throughout the yoga posture practice to energize the body and calm the mind. The audible sound of this breath is considered to be the most sacred of all sounds. The wave breath can be practiced in pregnancy and utilized in childbirth to refuel mama and babe for the work of labor.
The Rose Petal Breath is a relaxing and calming breath. It is a breath of affirmation, with each inhale the opportunity to acknowledge you have all that you need and are all that you need to be to mother your baby, with each exhale to let go of any thing that prevents you from knowing or believing that is true. Inhale trust, exhale doubt.
Centering breath, connecting movement and breath, links body and mind.
|Section 3: Warm Up|
Opening This sequence consists of strengthening as well as opening shoulders and back. The hands and knee work focuses on stabilizing hips and bringing awareness to the pelvic floor. Baby love the belly hammock:)
Shoulder Strengthening is a challenging somewhat intense practice. Tapping into the breath as a tool will help support the effort as well the release that is needed to sustain the work. Many mamas find that this practice helps calm and focus the mind when the body is working hard, but it takes practice!
You may be tempted to skip this section but I strongly recommend that you do it! I've heard from hundreds of mamas that this work has been an essential part of the preparation for childbirth.
We practice on the yoga mat so we can use this conscious breath off the mat. This is birth preparation!
The truth is that it is hard, you might not want to do it, but stay with it if possible, the pay off is big. Discontinue if you have a shoulder injury.
The shoulder strengthening is also prep for baby holding:) The shoulder strengthening gets easier with practice!
|Section 4: Energizing|
Awakening This short floor sequence gently opens the chest, back, and hips. These postures may improve circulation and reduce some of the discomfort of swelling in ankle and feet.
Forward leaning poses encourage baby to roll into mamas belly taking pressure off the back:)
Stamina and Balance This is a fun and energizing practice. The Warrior and Half Squat sequences warms the body and strengthen the back and legs. The balance postures aid focus and concentration. Counter poses are used between the more strenuous postures to release any tension in the body. If you feel dizzy or nauseous during the wave squats, discontinue and come down to the floor for rest.
This is a sweet, yet powerful sequence both mama and babe will enjoy:)
|Section 5: Deepening|
Deepening This practice includes back bends, shoulder opening, and leg stretches. Multiple variations are given for the back bend sequence. Exercise caution when going deeper into these bends especially if you are later in pregnancy or are newer to yoga. Go as deeply into the pose as feels good without pulling or strain.
The wide legged forward fold can be an intense stretch. Proper alignment and the wave breath will support you to go safely into the shape. If you feel strain or pull in your low back or you are unable to take a deep breath, then you've gone too deeply into the pose. You may get all the stretch you need by holding the pose with the back upright. Vocal toning may also support you in the pose. A low deep humming sound is soothing to the nervous systems of both mama and baby. I know you may feel silly at first, but please know that your baby is comforted by the vibration and sound of your voice. Use the sound to allow yourself to go deeper inside, visualize your baby in your belly swimming in the low deep sweet sound of your voice. Many women use sound in labor and birth to support her body to open and to calm her mind. I recommend you try it!
Baby's remember their mom's voices from their time in the womb:)
|Section 6: Relaxation|
Radiant Light Visualization Queens pose is a wonderfully relaxing posture for many women. However, if you are uncomfortable, simply shift into a side lying pose. Use pillows to support yourself however you would like. It is important that you are comfortable for the relaxation. Allow this sweet visualization to connect you to the light within you and your baby.
The words are accompanied my the sweet music of Eric Fraser's Sleeping in Raga Land.
I hope you enjoy this special time with your baby:)
|Section 7: Play Entire Class|
This practice was designed to be done as one entire class or to be broken down in sections. In order to receive the full benefit of prenatal yoga I recommend doing the entire practice at least once or twice a week. On other days perhaps doing one or two sections as time and energy permits. ENJOY!
Passionate about yoga and the transformative power of motherhood, Jane specializes in teaching prenatal and postnatal yoga. For two decades she has worked with mamas, not only as a yoga teacher but also as a midwife, doula (labor assistant) and childbirth educator. Informed by years of experience of working in the field of women’s health, she is uniquely suited to instruct yoga for the childbearing year. She weaves this breadth of experience into her classes in a warm and humorous, yet thoughtful way.
Jane is a certified yoga teacher and a registered yoga teacher trainer. She is the founder and director of Mama Tree, a yoga school dedicated to training yoga teachers and birth professionals to teach prenatal and postnatal yoga. Her school attracts students from all over the world. She also teaches the Yoga in Pregnancy component of many yoga teacher trainings including Yoga Tree in San Francisco. By training teachers, it is her mission to help make yoga available to all mothers who wish to practice.
Her teaching has been influenced by many teachers and traditions, including Ashtanga, and Iyengar, She has studied yoga philosophy and chanting extensively with Kate Holcombe of the Healing Yoga Foundation. Among her most inspirational teachers have been the many mamas and couples she has worked with over the years. A lifelong student, Jane continues to explore the many facets of this ancient tradition.
Although yoga provides the framework for her spiritual practice, it is her experience as a mother that has given her true opportunity for spiritual growth. Perhaps her most influential teachers are her own children, who reminder her very day to take her own advice and take a deep breath!
It is with great enthusiasm and joy that she shares her passion with others! For more info about trainings and workshops go to janeaustinyoga.com.