Prenatal Yoga Classes
- Improve your sleep
- Say goodbye to stress
- Decrease pain and nausea
- Play, explore and relax with inspiring classes
Perfect for Mums and Bubs
Pregnancy is a joyous time, filled with possibility and excitement. However, it can also be quite stressful.
That’s why it is essential to take care of your mind and body during this journey.
Prenatal yoga is the ideal way to bond with your unborn baby while improving the quality of your sleep and reducing stress.
About prenatal yoga
Prenatal yoga is an all-inclusive approach to exercise designed to help you prepare for labour and keep you and your baby healthy. This exercise focuses on mental centring, stretching and concentrated breathing.
When should you start prenatal yoga?
Provided you check with your doctor first, you can start prenatal yoga as early as you’d like.
However, we recommend you wait until your second trimester, as an energy surge is common around this time.
Connecting with one of our experienced yoga teachers early in your pregnancy has many benefits, including:
✓ Our instructors can show you the ideal postures for you and your growing baby.
✓ Improved sleep and decreased stress.
✓ Decreased lower back pain, headaches and nausea.
✓ Prenatal classes are gentler on the body than traditional yoga.
✓ Lowers your blood pressure and decreases the risk of pre-term labour.
Yoga Do’s and Don’ts for pregnant women
The goals of prenatal yoga are simple – listening to your body, staying true to yourself, being present and focusing on breathing.
To achieve this, there are yoga rules you should and shouldn’t follow while pregnant.
✓ Give your legs a wider stance, to make room for your growing stomach.
✓ Replace the Shoulder Stand with the Reclined Goddess Pose (Supta Baddha Konasana).
✓ Avoid intense abdominal poses and extreme backbends.
✓ Do restorative poses that create space (eg slide bends).
✓ Do balancing poses against a wall or with a chair.
✗ Avoid jump backs, inversions, heating pranayama and closed twists.
✗ Avoid poses on your stomach (i.e. Cobra, Bow or Locust poses).
✗ In the third trimester, avoid poses where you lie on your back. Instead, prop yourself up with blocks, bolsters or pillows.
✗ Avoid Bikram (hot) yoga, as overheating can endanger your baby.
Is yoga safe for pregnant women?
Yoga can be extremely beneficial for a pregnant woman’s physical, mental, emotional and spiritual health.
It assists with your breathing technique and helps you to relax. Learning these skills can help you cope with the physical and emotional demands of your pregnancy, labour, birth and motherhood.
Practising prenatal yoga throughout your pregnancy calms your mind and body, providing the physical and emotional stress relief your body needs. It is also a fantastic opportunity to meet other mums-to-be and share your experiences.
What kind of yoga is good for pregnancy?
There are many types of yoga which support your wellbeing throughout pregnancy. These include:
This improves your posture and physical strength, as well as promoting steady breathing, awareness and relaxation.
A physical and spiritual exercise, Ananda Yoga combines meditation and fitness.
As the name implies, this integrates various styles of yoga, into a style which combines breathing, chanting, exercise and meditation. This flexible yoga is suitable for almost all stages of pregnancy.
If you prefer physicality over spirituality, this is for you. It is very accessible, focusing on the poses themselves, using various props, including benches, blocks and straps.
What yoga guidelines and practices are recommended during pregnancy?
As your baby is growing rapidly, yoga postures aren’t recommended in the first trimester.
This time is ideal to practice meditation and pelvic floor exercises. Before starting any yoga routine, consult with your doctor, to ensure it is suitable for you.
While pregnancy yoga is gentle, check in with yourself every day to prevent stress and strain on your body. Discontinue any posture if you feel faint, and do breathing exercises or rest if you feel tired.
Replace full squats with squatting on a stool or birth ball, so your knees line up with or are above your hips.
To give your growing child space, avoid closed twists, intense abdominal work, lying on your abdomen and strong twists at the lower abdomen and lower back.
What exercises can be done during pregnancy?
Exercising during pregnancy provides many physical and mental benefits, such as:
- Increased energy
- Improved fitness
- Decreased risk of complications
- Decreased back and pelvic pain
- Faster recovery after labour.
During pregnancy, it is recommended that you aim for 30 minutes of moderate-intensity exercise per day.
To keep things interesting, these exercises can vary widely, from: walking, cycling (outdoor or stationary), jogging, aqua-aerobics, yoga, stretching and pelvic floor exercises.
Why choose us?
At Mukti Freedom Yoga, we bring ancient yoga and meditation techniques into a modern context. This means we show you exactly how you can incorporate these techniques to make your pregnancy much easier.
During pregnancy, you experience dramatic physical and psychological changes, putting stress on your mind and body. A fantastic way to cope with these changes is a prenatal yoga class.
Focusing specifically on poses for pregnant women, these classes increase your strength and flexibility. You’ll also learn proper breathing and relaxation techniques to ease you through labour.
There are many benefits to prenatal yoga classes. These include:
- Improved sleep quality.
- Increased strength, endurance and flexibility.
- Increased emotional and physical relaxation.
- Improved stamina for pregnancy and labour.
- Decreased physical and emotional stress.
- Decreased nausea, headaches and lower back pain.
- Reduced risk of pre-term labour.
- The opportunity to meet other mums-to-be.
The benefits of attending prenatal yoga classes
From enhancing your physical strength to improving your emotional state, prenatal yoga is the secret to a happy, stress-free pregnancy. Some of the key benefits of attending these classes include:
Support your body
During pregnancy, your body changes at an accelerated rate. Prenatal yoga helps your body to adjust to these physical and psychological changes. By offering safe, healthy ways to stretch your muscles, classes ease your pregnancy journey.
Tone key muscle groups
These classes tone your pelvic floor, core abdominal and hip muscles, to prepare you for giving birth. With poses like lunges and gentle backbends minimises pain and keeps your body toned after giving birth.
Prepare for labour and delivery
During class, you learn to trust that your body will be prepared for labour and birth. We teach you to remain calm and present, to make childbirth less stressful. By learning deep, mindful breathing techniques, your body will relax, and do what it was designed to do.
Connect with your baby
Attending class each week gives you the opportunity to bond with your developing baby. As your pregnancy progresses, your responses to different poses will reflect the changes happening inside you.
What are the best yoga poses during the second trimester?
Just because you’re progressing in your pregnancy doesn’t mean you have to give up your yoga routine. These are some of the most comfortable and enjoyable poses for your second trimester.
Single leg glute bridge
Placing a yoga block under one foot, come to the ball of your foot on the opposite side. As you exhale, connect your core and pelvic floor, then engage your glute muscles as you lift. Remember to press down through the foot on the block.
Lie on your side, stacking your hips while bending your knees. Place a yoga block between your feet, lifting until it is level with your hips. When you exhale, open your top knee, while avoiding rocking back on your hips.
Sitting with your back against the wall, press the backs of your arms into the wall, with your elbows at a 90-degree angle. Upon exhaling, press the backs of your arms against the wall, as you slide your arms up. Inhale to lower your arms, engaging your shoulder muscles.
Seated thoracic rotations
Sit on your tailbone, with your ribs stacked over your hips. Place your fingertips behind your ears, and towards the middle of your skull. When exhaling, maintain the posture of your spine and pelvis as you rotate. Concentrate on the movement above your belly button.
Mukti Freedom Yoga has several locations at Forest Lake, QLD, and surrounding suburbs
“I’ve just had my first baby, and the pregnancy couldn’t have gone more smoothly, thanks to the prenatal classes at Mukti Freedom Yoga. The weekly classes were such a godsend. Before starting, my teacher discussed my needs, and how far along I was in my pregnancy, and designed a series of poses and breathing techniques specifically for me. I can’t recommend it highly enough.”
– Claire D
“During my second pregnancy, I was struggling to find time just for me. That is, until I found out about Mukti Freedom Yoga prenatal classes. It gave me a chance to gain physical and emotional strength, discuss the ups and downs of pregnancy with other mothers, and prepared me for labour.”
– Marla S
Frequently Asked Questions
How does prenatal yoga assist me during pregnancy?
Practising prenatal yoga has a positive impact on your physical, mental and spiritual health. The classes are very relaxing, and give you an opportunity to bond with your baby. It’s a chance to share your experiences with other mums-to-be.
And, each of the exercises is specifically tailored to your skill level. So, whether this is your first experience on the yoga mat, or you’re a seasoned professional, we will customise poses and breathing exercises to suit you.
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