Prenatal Yoga

Your pregnancy is a special time, during  which a lot changes in your body and life. In these yoga classes we consider your situation –  being a future mother –  and we focus on relaxation and awareness. We use hatha yoga poses, breathing, relaxation exercises and meditation which will prepare you for a relaxed and safe childbirth.

During the lessons we perform  and/or we discuss:

  • breathing techniques;
  • contraction techniques;
  • hypnoBirthing techniques;
  • the importance of good posture;
  • birthing positions;
  • making contact with your baby;
  • learning how to deal with pain and fear;
  • learning how to deal with stress;
  • relaxation exercises;
  • massage exercises.

You can start with the course when you are around Week 26 of your pregnancy. We advise you to sign up on time, not later than one month before the start date of the course.

Would you like to follow prenatal course?

There is new course planned on Tuesday from 18th May until 29nd June 2021, between 18:15 and 19:30 and will be lead by Katri. The partner class is planned on 22th June 2021. To attend the course please book a spot by online registration choosing 8 WEEKS PRENATAL YOGA for 125 euro. The price includes 6 prenatal yoga, 1 partner yoga class, 1 postnatal yoga class and 2 hangouts, a various techniques useful during the labor.

If you are more advance in your pregnancy (around Week 34/35) or you like to follow yoga classes privately or at home there is a possibility to take Private Prenatal Yoga Package for 125 euro. The package includes 1 private class with partner, 6 prenatal yoga classes videos and 2 hangouts, a various techniques useful during the labor.

Do you need more information? Don’t hesitate to contact Katri 0645228162 info@yoganesa.nl

Content:

Lesson 1 posture 

During the pregnancy as the baby is growing and ligaments are softening there will be extra weight in the front of the body, so you may feel backache. With this class we will focus on your posture. We will show you how to lie down, how to stand or sit with a minimum load on your back.

Lesson 2 breathing

It is very important to breathe deeply. Aware breathing creates space for your baby and the organs in your belly. Also during labor the breath brings more oxygen, which helps us to stay relaxed. You may notice it is more difficult to breathe deep into the belly. In this class we will practice different breathing techniques.

Lesson 3 awakening of pelvic region

During pregnancy the pelvic area is the place where all the physical changes take place. In this class we guide you to recognise tension and relaxation in this area of your body, so that you will be able to use the technique of pelvic breath during the childbirth.

Lesson 4 visualization

Many women suffer from worries, fears and insecurities thinking about childbirth, which creates a build up of stress. In this class we will use visualizations, which will teach you to control the mind and bring relaxation, which is essential for childbirth.

Lesson 5 concentration

During childbirth concentration is very important. As your mind will be occupied with pain during childbirth, you need to learn to concentrate on your breath to help deal with the discomfort. In this class we will give you some techniques, which will help you to develop concentration skills.

Lesson 6 partner class

This is a class with your partner, or anyone else you want to have present during your childbirth. We will repeat breathing techniques, teach your partner  massage technique which can be used before and during childbirth, and  talk about the various phases of labor.

Lessen 7 during and after childbirth

With this class we will look at the types and phases of labor. We will also give you advice on  what can you do in the first few weeks after giving birth to slowly strengthen your lower belly and pelvic floor muscles.

Lesson 8 come back with baby

This is the ‘come back with your baby’  class! We will make space for  sharing the group’s  experiences. We will also provide some gentle exercises for you and your baby.

Message from Katri:

During my own pregnancy I realised how important regular yoga practice is. Good focus, breath and body awareness helped me enormously in  remembering the birth of my son Xavi, as a wonderful experience. Following prenatal classes myself, I realised that when the course is finished you may miss regular practice.

For this reason, I’ve prepared a prenatal yoga online class for you, which you can do at home after the Prenatal Course is finished. It is 45 minutes of gentle yoga, breathing and meditation, which can help you to prepare for an easy childbirth. Watch first the little tutorial and if you are interested in purchase full classes let me please know 🙂