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Prenatal Yoga

Prenatal Yoga 2017-10-11T16:44:43+00:00

“Thank you for posting your practice for all the expecting mothers out there. Very relaxing & helpful..we need to remember to take time for our self awareness”

Angela Puccini

“Just wanted to say you’re video is amazing – I did this whilst sitting on the sofa (due to lower back pain) I was surprised by how absorbed I became (and emotional) all sounds apart from yours totally disappeared. Amazing and so relaxing, thank you. Will now try and lay on the floor and do it properly”

Sarika Sharma

Premium Prenatal Yoga Series

We are proud to bring you the YogaYin Prenatal Yoga Course & believe it to be the most comprehensive & safe pregnancy yoga program available online – created by a Senior Registered Level 3 Yoga Instructor; Certified Yoga Therapist; Prenatal Yoga Specialist & mother of two.

The program is comprised of 5 separate classes which are available to rent or buy. Renting means you can watch the video on your device as long as you have an Internet connection. If you buy, you can also download the video and watch it offline. Enjoy your pregnancy!

Prenatal Yoga Series – 5 Classes plus 2 Free Bonuses

The entire series of 5 classes plus 2 FREE bonus videos: Opening Mediation and Closing Relaxation. Choose the entire series for the most comprehensive support during your pregnancy.

Class 1 – Prenatal Basics

Start here. Basic pregnancy yoga poses that are safe for all trimesters, creating the yoga foundations you will keep practicing throughout your pregnancy. 42 min

Class 2 – Pelvic Floor (Kegels)

Vital. A class dedicated to strengthening and maintaining your pelvic floor to improve the health of your pregnancy, childbirth and postnatal recovery. 47 min

Class 3 – Prenatal Dynamic Flow

Take it to the next level. A more challenging practice suitable for the second and third trimester, as your yoga fitness improves and for the more experienced student. 47 min

Class 4 – Prenatal Labor & Birth

Your best birth. Postures and breathing techniques that will promote a natural, calm labour and delivery. Yoga techniques to work with contractions, delivery postures and managing challenges and benefits which will last a lifetime. 32 min

Class 5 – Prenatal Partner & Massage

Two’s company. A full class on partner work and massage– the ideal resource to help your partner or a friend work in harmony with you during pregnancy. 48 min.

Prenatal Yoga DVD

The very popular YogaYin Yoga Pregnancy Yoga DVD to own. A full yoga sequence with options to combine with a meditation and/or a relaxation for a longer practice. Buy and receive the YogaYin Yoga for Labour ebook free.

Your Own Personalized Yoga Video

Yoga is more powerful when tailored for your particular needs.

If you’d like your own personalized video to practice specifically for your needs, please contact me. Personal consultations involve a 1 hour Skype or Face Time session where we can assess where you are at holistically. Based on our session I will then create a personalized sequence and video to address your specific needs. The result will be posted on this web site and YouTube.

Book Now – $50 USD

Message me on Facebook or Email by clicking the icons below to book your session.

Payment is via PayPal invoice sent to your email after the video is posted.

Frequently Asked Questions

Is yoga safe for me and my baby? When can I start? 2017-09-06T21:37:58+00:00

This is an absolutely essential question and the answer is yes – yoga is safe as long as it’s taught and practiced correctly.

The reason why your health practitioner will recommend prenatal yoga rather than just sending a pregnant woman along to a yoga class is that there are yoga postures and techniques which are contraindicated (unsafe) in pregnancy. These poses include most inversions (turning the body upside down); twists – when practiced in a ‘closed’ fashion and all prone (lying on belly) poses. There are some yogic techniques such as breathing techniques which are highly unsuitable for pregnancy as well.

Unless your regular yoga teacher has studied prenatal yoga it is highly unlikely that he or she will;

  1. Know these contraindications
  2. Know about the issues and complications that can come with pregnancy
  3. Know what Yoga techniques best support and nurture your growing baby.

Pregnancy yoga is generally recommended in the second and third trimesters of your pregnancy. This is mainly because of the potential for miscarriage in the first trimester. So, although prenatal yoga is generally safe for all trimesters, a lot of women – unless they’re experience yoga practitioners – prefer to wait until the 13/14th week mark to begin. This period can also be when first trimester issues, such as nausea, have started to subside. You will generally find you have more energy, less fatigue and a clearer head in your second trimester making it an excellent time to begin any exercise regime.

Always ask your health practitioner before commencing yoga. And avoid classes that are not taught by qualified and experienced pregnancy yoga teachers.

Only ‘safe for pregnancy’ postures are taught in my Premium Videos, DVD and Free Videos.

Will yoga help with labor and birth? 2016-12-03T17:46:48+00:00

Yoga postures and skills lend themselves perfectly during labor. There are poses to help open the body, poses to work through contractions for all three stages stage of birth, poses to help you work with breach. You may have a hard and fast delivery or a longer and slower one. There are advantages to both. Either way, there are labor poses to suit. You may fall in love with one or you may want to change it up. The poses are deliberately simple and easy to remember.

In childbirth, your breath is your best friend, particularly your exhalation or out- breath. Simple breathing and sound techniques routinely practiced before and during labor can mean the difference between tearing whilst giving birth or not. Sound and breath have been medically proven to assist your body in childbirth.

The more you practice these poses and breathing techniques prior to birth, the more like second nature they will be in the moment. And having this yogic bag of tools offers you the one thing birth doesn’t – a measure of control. That doesn’t mean you can absolutely control your labor or birth outcome. It means you can enter labor with confidence knowing you have the skills to get through the difficult moments.

My course includes a dedicated class to teach these valuable yoga techniques. You will also receive a Yoga for Labor book in PDF format you can print and refer to when practicing.

Can yoga help with pregnancy related soreness and discomfort? 2016-12-03T17:45:01+00:00

Many of the common discomforts in pregnancy can be relieved by specific yoga postures to alleviate pressure on the particular part of the body and strengthening the surrounding muscles.

There are many issues that you can come against in pregnancy, but bear in mind you may be lucky and breeze through. Below are merely the usual suspects and even with a dream pregnancy, you’ll probably encounter one or two.

Back pain and Sciatica

Yoga can help relieve these pains by practicing correct postural alignment – this will change from week to week. There are fantastic poses in yoga to alleviate particularly lower back pain – they are simple and easy to practice. They can also help you prevent or reduce muscle separation.

Sciatica is described as a sharp pain usually running through one side of your buttock (although in pregnancy it can effect both sides) and down your leg which can make it uncomfortable to stand or sit. It can be debilitating, particularly in pregnancy. The causes can be weight gain, increased fluid retention, your baby’s position and expanding uterus placing pressure on your sciatic nerve.   Where yoga can benefit you is by practicing postures to relieve this pressure and correcting your postural alignment, thereby shifting your weight, the position of your baby and your uterus.

Headache and Migraine

There are certain yoga practices which help balance your endocrine (hormonal) system, one of these being downward dog. Balancing erratic hormones can help reduce the frequency of migraine. Where tension headaches are concerned, working with careful stretches for the neck and shoulders will open up the cervical (upper) spine, decreasing the tendency for pressure to build and cause the headache. Meditation and relaxation are scientifically proven yoga techniques to reduce the worry that causes stress headaches.

Hemorrhoids

Hemorrhoids – varicose veins in the rectum are painful and itchy and uncomfortable.They come from straining the bowels – constipation – due to the increased progesterone in your system. Piles affect more than half of all pregnant women. By working with particular yoga postures and particularly with pranayama (yogic breathing) you can not only reduce the tendency towards constipation but also heal and reduce the hemorrhoids you may already have!

Symphysis Pubis Dysfunction

When you’re pregnant the body produces and releases a hormone called Relaxin. This is an excellent hormone as it enables your pelvic muscles to open during labour and give birth. However, it can also make our pelvic joint – the symphysis pubis – unstable.  This can lead to anything from discomfort to severe pain when you open your legs and the need to wear a brace around your pelvic for the third trimester. Tricky indeed. However yoga can be adapted to be practiced with the legs together, supporting the pelvic region and enabling you perform yoga positions specifically for the chronic pain, making yoga one of the only exercises (Pilates being the other) that women with SPD can practice.

Heartburn

The plague of most mothers to be. And the culprit is progesterone once again! Progesterone relaxes your stomach valve. The one that keeps the acid out of your esophagus . Given that your growing uterus is also forcing acid into your stomach, you have a great recipe for heartburn. And heartburn most often affects you when you are lying down, making it quite uncomfortable to sleep. The yoga answer lies in supported postures which open the front of the body allowing the stomach to stretch out comfortably and thereby reducing the flow of acid into your esophagus and throat. In the case of heartburn these postures can be a life saver.

Will it strengthen my pelvic floor and why do I need to do this? 2016-12-03T17:41:46+00:00

In my many years of teaching pre and post-natal yoga, I have come across many and varied issues related to pre and post birth. Unfortunately, a very common issue relates to our pelvic floor.

Your pelvic floor consists of interwoven muscles that link the base of your spine and the front of your pelvis – like a supportive hammock. If these muscles are weakened you can find yourself leaking urine when you cough, sneeze or even laugh.

Whilst it’s nothing to be embarrassed about, it’s incredibly common and something we all wish to avoid. Therefore, it’s vital that all pregnant women practise their pelvic floor exercises (Kegels).

Pregnancy and birth place undue pressure on your pelvic floor. Pregnancy increases the amount of the hormone progesterone in your body, which causes all your muscles to soften. Both pregnancy and birth stretch the pelvic muscles, which are responsible for tightening the bladder, vagina and bowel. Once these muscles have been weakened, they can no longer stop your bladder from leaking or –in a worst case scenario – keep your uterus in place, leading to uterine prolapse.

I always make the pelvic floor a focus in pregnancy yoga. My entire second class of my pregnancy online course, is dedicated to it. After the basics of postures, it’s the most important skill to teach. That way, you can utilise that knowledge whilst practising the rest of my yoga course. There are simple yoga poses that lend themselves to working with the pelvic floor. The key, I teach, is to work with and against your breath.

I have a complication so how can I modify the yoga? 2017-09-06T21:32:07+00:00

It depends entirely on the complication in question. There are modified postures in the YogaYin Premium Video Series for the most common issues. If, however, your issue falls outside these, please contact me or your teacher, and ask for guidance.

I don’t have a lot of time or energy so what short practice would you recommend? 2017-09-06T16:08:20+00:00

Our lives are so busy these days, but I would encourage you to take the time to really develop a bond with your baby. It will be invaluable after birth. The best postures for a very short prenatal practice are cat/cow pose – to warm up and stretch your spine and sun salutations – modified for pregnancy and including downward dog (which can be practiced up to 35 weeks and balances the hormonal system). Sun salutations work with every muscle in the body. Be sure to always practice a relaxation – Savasana – after the poses. That is essential.  In fact, if you only have time to do one thing, practice Savasana. You will feel so much better for it.

Is it OK to do pregnancy yoga if you’ve never done yoga before? 2017-09-06T16:08:30+00:00

It is. In fact, a lot of my students have been introduced to yoga through their pregnancy. The benefits are so huge that they continue after the baby is born, with mums and bubs yoga, and later with dynamic flow yoga. Prenatal yoga is gentle and the postures can be modified for your experience level. It’s a great way to start!

What are the benefits of prenatal yoga? 2017-09-06T16:08:39+00:00

Yoga can help with morning sickness, improving your fitness, muscle tone and flexibility. It is fantastic for coping with the hormonal and emotional changes of pregnancy, dealing with stress and developing a bond with your baby. It’s also wonderful for labour, birth and postnatal recovery.

How often should I practice yoga during pregnancy? 2017-09-06T16:08:49+00:00

This is highly individual. For some women, it is enough to practice once a week, for others it feels better to practice more often. It will depend on what you are practicing. If it’s yoga postures – then every second day is the limit. You need to give your body a break. If its meditation or relaxation, then you can practice as often as you wish.

How can yoga help during labour? 2017-09-06T16:08:56+00:00

There are certain positions and breathing techniques we explore in yoga that are optimal for labour and birth. Whilst they can’t guarantee you a natural birth, they will certainly help you minimise and relieve the pain of labour. It is best to practise these techniques regularly up until your due date, so they become quite natural to you in labour.

When does it become unsafe to lie on your back? 2017-09-06T16:09:04+00:00

This is highly individual and some women lie on their backs throughout their entire pregnancy with no problems. However, in your second and third trimesters, your growing uterus can slow the circulation in your legs by compressing the inferior vena cava (the large vein that returns blood from the lower half of the body to the heart) and the pelvic veins. Lying flat on your back can make this problem worse – by slowing your heart rate; causing your blood pressure to drop, resulting in feeling anxious, dizzy, and nauseas. In yoga, if this is an issue, we encourage women to lay on their side, rather than their back.

Can I practise yoga right up until I give birth? 2017-09-06T16:09:12+00:00

Yes you can! In fact, it will most likely help your recovery post birth if you do. Barring any medical issues, such as pre-eclampsia, it is recommended for you to practise as long as you can, although the poses will be modified for you as you progress and your ability to practise every pose will decrease, due to the size of your abdomen.

Is yoga safe in my first trimester? 2017-09-06T16:09:19+00:00

The first trimester is the most delicate time during pregnancy. It is inadvisable to jolt the pelvis in anyway, therefore some yoga teachers prefer to wait till your second trimester, before you commence yoga practice. If you are concerned, have experienced previous miscarriages, or have undergone IVF, it is advisable to follow this suggestion. However, if you are reasonably fit and have had no previous issues, then prenatal yoga may be safe for you, even in your first trimester – as long as you avoid certain postures, which your teacher will advise you of.

Prenatal Yoga Articles

What are the benefits of Prenatal Yoga?

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How To Practice Yoga Safely While Pregnant

All yoga’s are not equal when it comes to pregnancy. What to look out for. The essential prenatal yoga checklist. Having taught prenatal yoga since 2006 I am no stranger to the myriad and [...]

How to Prepare for Birth with Yoga

How Yoga can help your labor and Birth. Andrea’s story. A taste of a Yoga for Labor class. In my classes over the years I have watched the reaction on my student’s faces [...]

Pelvic Organ Prolapse Symptoms and Prevention

Pelvic organ prolapse symptoms can be very uncomfortable and humiliating. I invited Elizabeth Carrollton from Drugwatch.com to share information about prolapse of the uterus and pelvic organs, symptoms and prevention. Elizabeth has also provided [...]

Morning Sickness Remedies

Ah... morning sickness. A term probably coined by a man who has never realised that morning sickness can very well be ALL DAY sickness. Here are some morning sickness remedies you can try including Yoga [...]

Testimonials

“If exercise is allowed by ur gynae, i would highly recommend pregnancy DVD by Allannah….its priced reasonably; i followed it religiously and sailed smoothly through my pregnancy and delivered healthy baby normally…thank you Yogayin”

Matilili Wagul

“Awesome! This is exactly what I was looking for. I’ll definitely be practicing these & hopefully not forget come delivery day!”

Steviferg

“Thank you so much for these videos!!! I hope to use these poses for my labor 🙂 ”

Julieannascott

“Thank you for posting your practice for all the expecting mothers out there. Very relaxing & helpful..we need to remember to take time for our self awareness”

Angela Puccini

“Just wanted to say you’re video is amazing – I did this whilst sitting on the sofa (due to lower back pain) I was surprised by how absorbed I became (and emotional) all sounds apart from yours totally disappeared. Amazing and so relaxing, thank you. Will now try and lay on the floor and do it properly”

Sarika Sharma

“Thank you so much for this (pregnancy) series! I’ve been looking for something like this”

SpecialKayGT