One-on-one Prenatal Yoga
Create a healthy, safe and tranquil home for baby
What makes prenatal yoga with me different?
Prenatal yoga is a unique experience for each mother to connect to their bodies with growing baby. It’s a time for expecting mothers to experience their pregnancy, prepare for delivery and settle into their rapidly changing bodies. It’s a time for peace and acceptance of change and growth.
Through our regular yoga practice, we become aware of how to take care of ourselves but at times ego may get in the way.
A prenatal yoga practice is a time to shift the focus to care, quieting the need to pay attention to the ego. Taking care of oneself during pregnancy is priority. It’s also an opportunity to witness how the mind and ego influence our being. It’s a time for self-acceptance—without judgement. Energy levels fluctuate day-to-day during pregnancy and it’s important to listen and honor that.
Pregnancy is the beginning of motherhood. Labor and delivery are another stepping stone on the journey. The tools we teach and use from yoga give us clarity, presence and strength to find joy on this journey—especially when we are most challenged and uncomfortable. We can always come back home to our practice and our bodies to navigate us through the waters of change and uncertainty.
Benefits of one-on-one prenatal yoga sessions with me:
Why should you take one-on-one prenatal yoga sessions with me?
When you work privately with me, I’ll create customized prenatal yoga sessions that target the needs of your changing body and mind as your pregnancy progresses.
I was trained in prenatal yoga at the prestigious Kripalu Center for Yoga & Health — and got my certification when I was six months pregnant!
I’m also a mom myself, and I understand that your yoga practice should be as unique as your pregnancy.
I specialize in helping with common pregnancy-related issues holistically
My prenatal sessions are perfect if you’re looking for one-on-one attention to deepen your practice or learn modifications for pregnancy. They’re also great for pregnant beginners who just aren’t comfortable in large studio classes. There’s no need to worry about crowded studios, other people’s judgment or having enough room or props.
At my studio, schedule sessions at your convenience.
Holistic relief from common pregnancy-related issues
Learn how to become an advocate for your health and well-being
Slow down take care of yourself and your baby with customized prenatal yoga sessions. Give yourself the opportunity to put your stresses aside and honor your body in each moment during its time of transition.
Yoga will teach you compassion not only for yourself, but also for your developing baby. It’s a sacred time to turn inward and connect to your body as you do what’s right for you. Most of all, it’s a time to let go of the notion that you’re “not flexible enough” and start investing in your health and the health of your baby!
Ease low back, neck and shoulder aches and pains while improving posture and balance
During pregnancy, your body is dramatically changing. Certain muscle groups experience stress as the weight of your belly and breasts grow. A larger belly shifts your center of gravity forward, pulling on the lumbar spine and low back. This exaggerates the natural curve of your spine, compressing the area and creating tension.
At the same time, your hamstrings are being pulled, increasing the tension in your back and hips. Added weight from growing breasts creates a rounding of the shoulders, tightening your upper and mid-back, neck and shoulders. Gentle stretching can counter hunching and soften these tight muscle groups.
Relieve tension, stress, anxiety and fear while learning useful breathing techniques for relaxation. Improve sleep, immune function and energy levels
Calming your nervous system with pregnancy-safe breathing techniques can bring you to a state of deep relaxation, easing the stress, anxiety and tensions that come with being pregnant. Feeling more relaxed will ultimately improve sleep and immune function, giving you and your baby essential time to rest and store energy as you both continue to change along this beautiful journey.
Certain breathing techniques that I can teach will also help invigorate and boost energy mid-morning or mid-day, whenever your energy lags.
Build stamina and strengthen muscles in preparation for labor, delivery and caring for baby
Gently stretch and relieve common pregnancy aches and pains, while strengthening and toning the pelvic floor, legs, hips and back to support the weight of your growing belly. Yoga will help you build strength for delivery and enhance postnatal recovery. We’ll also strengthen and tone your arms and shoulders to prepare your upper body to carry your baby, while gently opening your chest to counter future hunching from breast-feeding and holding your newborn.
Improved circulation creates a healthy environment for your growing baby
As you practice, uniting breath and movement, you will naturally boost circulation and oxygen to you and your baby. Proper circulation can reduce swelling and water retention—especially in your legs and feet—while strengthening joints, tendons and ligaments.
A healthy circulatory system during pregnancy benefits your heart, muscles and arteries, and also aids in delivering necessary nutrients and oxygen to your baby. Better circulation means more oxygenated blood pumped to your placenta, which is imperative for fetal development and growth. You’ll also note the added bonus of healthier looking skin and improved brain function through stressful times.
Find balance and acceptance within as you prepare your mind and body for labor and delivery
Learn to breathe into intensity—a great tool for breathing during contractions. Conscious breath teaches us to be present and breathe into whatever our experience is in that moment. Slower, conscious breaths can lower your blood pressure and heart rate, keeping you in relaxation mode—keeping you and your baby calm.
Whether you’re planning on having a medicated or unmedicated birth, yoga can help you gain confidence and build muscle memory for ease at the time of your delivery. An inward connection will help you accept yourself and your birth experience without judgment, and will help you connect to the primitive and natural instinct that is childbirth—every woman knows how to do this.
It’s important to be well-practiced before labor and delivery to allow yourself the experience of intensity, breathing into discomfort, and releasing negative thoughts and any fear that may come up about the experience of giving birth. Deep breaths into intensity will also help soften tight muscles, sending signals to the body to trust the process, and be soft and loose as your body and your baby prepare for delivery.
Learn body awareness and self-observation. Trust that your body knows what it’s doing
As you learn to quiet your mind and relax, your thoughts will fade and you’ll be better able to connect within to intuition. You’ll learn to trust that your changing body knows exactly what it is doing during pregnancy and at the time of delivery. A quiet mind is also helpful when releasing fearful thoughts about discomfort, pain and the anxiety of motherhood.
Boost self-confidence, connect to inner peace and allow surrender in this time of transition and change
Pregnancy is a time of many changes as you get to know an unfamiliar body. During those precious nine months of growth, it’s important to get to know your needs and listen to the wisdom of your body as it creates the miracle of life inside. Pregnancy is a time to strengthen trust of self and body, as well as nurture the partnership between you and your baby.
Important signals from your body—some subtle, some more insistent—empower you to eat, hydrate, slow down, stop to rest, and go with the flow instead of resisting. As the months progress, learning how important it is to listen to those signals can strengthen your connection to your body and your baby, encouraging a very healthy and smooth pregnancy.
Resources for pregnancy/post-natal
Pregnancy Heartburn Relief
Chocolate Avocado Milkshake – just 5 ingredients! Your heartburn will be gone and you’ll never want a milkshake from a fast food drive thru again. Find relief from pregnancy heartburn with the healthy vanilla avocado milkshake recipe here »
Positive Birth Affirmations for Pregnancy
FREE MP3 Download Download positive birth affirmations here »
My book: Yoga For Low Back and Hip Health
It’s great to ease your body back into your practice after baby arrives. It’s safe post-partum and will help with stress, anxiety, exhaustion and pain from rounding forward from breast feeding, bottle feeding and/or carrying baby. It will also show you how to soothe and correct low back, pelvis and/or hip pain and misalignment from a vaginal birth. Yoga For Low back and Hip Health is perfect to practice at a time that works for you and your family (when baby is napping or a loved one can help), reduce added stress, help manage insomnia or unrestful sleep, manage post-partum depression and anxiety from either being a new mom or an overstimulated mom. Take time for your self-care to be the best momma you can be. All poses and sequences in this book are safe, unless you have diastasis recti – skip the abs chapter and practice all other poses with ease and care. Check out my blog about diastasis recti (below) to find out if you have it and/or use the sequence I created to relieve pain and heal. Consult your doctor about when it’s safe to start your yoga practice again, especially if you are recovering from a Caesarian. More info about Yoga For Low Back and Hip Health »
Yoga To Relieve Pain Caused By Diastasis Recti (split abs) After Pregnancy
Diastasis recti is common after pregnancy and can occur in women that haven’t been pregnant, in men and even in babies. Pregnancy, excessive weight gain or incorrect execution during abdominal exercises can lead to this condition.Good news: your abs are not split in two and you are not alone. Therapeutic yoga blog about diastasis recti, including an in-depth yoga sequence you can practice to find relief (includes photos). »
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