“Do the best you can until you know better.
Then when you know better, do better.”

Rajashree’s Pregnancy Yoga is a comprehensive approach to exercise during pregnancy that encourages stretching, mental centering and focused breathing

 

Preparing for birth is a wonderful journey towards a life-changing event that transforms the mother forever. Your body is doing enough work creating your baby, so be gentle with yourself. The Pregnancy Yoga practice is about the mother and child, not athletic achievement. Mothers should ease into their practice slowly and never force or strain during any given pose.

There are many contraindications for practicing Yoga during pregnancy, so always clear it with your doctor first and let us know as soon as you can. Our teachers are trained in the pregnancy modifications and we always go through it with you first before you practice your first pregnancy class.

During this gentle series the focus is on these four fundamental aspects

Yoga postures – they tone the body, release negative tensions and heighten self awareness while increasing the mother’s confidence for the delivery. These also work to ensure optimum supply of blood and nutrients to the developing foetus

Breathing – these powerful techniques ensure the abundant supply of oxygen and a better life force for the mother and child while developing the mother’s fitness during this time

Mudras/Bahdhas – the psychophysical stimulation of these gestures and locks have powerful effects on a woman’s reproductive organs

Deep relaxation – is very effective during pregnancy for physical and mental relaxation as well as for the preparations for childbirth

We look forward to being part of this journey with you, and encourage you to take this time to enjoy your new body and practice.

  • expands the lungs to their full capacity
  • helps to reduce morning sickness and mood swings
  • helps alleviate sleep disorders and irritability
  • provides oxygen to the whole body, something much needed during pregnancy

Standing Deep Breathing

  • improves and strengthens every muscle in the central part of the body without compression
  • increases the flexibility of the spine and corrects bad posture
  • promotes proper kidney function
  • releases in frozen shoulders

Half Moon Pose

  • increases the flexibility of the spine and the sciatic nerves
  • increases the flexibility and strengthens most of the tendons and ligaments of the legs
  • improves blood circulation in the spine, legs and the brain
  • do not create any pressure at any time during the pregnancy to the abdomen, so adjust the legs to hip width or wider for ALL forward bends

Hands to Feet Pose

  • relieves sciatica, a very common issue during pregnancy
  • helps relieve lower back pain
  • increases blood circulation in the knees and ankle joints
  • naturally massages the nerve roots in the feet

Awkward Pose

  • supplies fresh blood to the sexual organs and the kidneys
  • improves balance and coordination
  • improves the flexibility of the shoulder, elbow, wrist, hip, knee and ankle joints
  • firms and strengthens upper arms, hips, thighs, calves and ankles

Eagle Pose

  • transfers the circulation from one side of the body to the other, then equalises it, circulating fresh blood to each internal organ and gland
  • increases circulation to the heart and lungs
  • increases the size of the rib cage and improves the elasticity of the lungs
  • helps relieve lower back pain

Standing Bow Pulling Pose

  • provides the most cardiovascular stimulation in the series
  • increases the circulation and strengthens the heart muscle
  • improves posture
  • firms hips, buttocks and upper thighs

Balancing Stick Pose

  • helps relieve depression and constipation
  • stretches the spine
  • increases circulation to the brain and adrenal glands, which regulate hormones
  • helps to relieve and prevent sciatica by stretching and strengthening the sciatic nerves and tendons in the back of the legs

Standing Separate Leg Stretching Pose

  • improves every muscle, joint, tendon and internal organ in the body
  • helps lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae
  • increases strength in the hip joint and the muscles of the side of the torso
  • strengthens the thigh and back muscles which are so important when carrying and also delivery the baby

Triangle Pose

  • stretches the pelvic are in preparation for delivery
  • improves posture and balance
  • calms and relaxes the mind and central nervous system
  • assists the body in establishing pelvic stability

Tree Pose

  • returns blood circulation to normal
  • teaches complete relaxation
  • helps restore energy levels and gives vital organs a change to refresh and renew
  • supports the body’s innate healing process

Dead Body Pose

  • helps prevent flatulence, lower back pain and constipation
  • improves digestion
  • straightens the spine
  • eases the tension from the inner thigh area, while stretching knees and groin

Wind Removing Pose

  • tones the nervous system, the kidneys, stomach, intestines, pelvic organs and the nerves connected with sexual function
  • stretches and stimulates the muscles of the belly and throat
  • normalises the function of the thyroid, parathyroid, pituitary, pineal and adrenal glands, imperative for hormonal balance
  • eases the upper body congestions, opens and expands the chest and eases neck tension

Half Fish Pose

  • realigns the spine and relieves backache
  • massages and stretches the colon and abdominal organs, improving digestion
  • tones female reproductive organs and is especially recommended for women who tend to miscarry
  • rejuvenates tired legs

Bridge Pose

  • helps to relieve and prevent gout and sciatica
  • excellent for firming buttocks and hips
  • strengthens and tones the hammock of muscles of the abdomen which cradle the baby
  • reduces lower back tension and encourages the baby through gravity into the favourable anterior position

Kneeling Locust Pose

  • stretches and strengthens the psoas muscles which wrap around each side of the pelvis
  • lubricates and increases circulation in the joints
  • helps cure sciatica and varicose veins which are often associated with pregnancy
  • helps prevent hernia

Fixed Firm Pose

  • one of the great ‘feel good’ poses for pregnant women as it gives a deep stretch to the lower back
  • provides maximum relaxation
  • relieves indigestion, constipation and flatulence
  • improves mobility of shoulder girdle and associated muscles

Half Tortoise Pose

  • stimulates the nervous system
  • releases emotional tension
  • strengthens muscles of the back, shoulders and buttocks
  • improves flexibility of the neck and spine

Camel Pose

  • increases flexibility of the shoulder muscles, hip joints and last five vertebrae of the spine
  • stretches the sciatic nerve
  • increases circulation to the liver, spleen, pancreas, thyroid, thymus and intestines
  • be careful not to compress the abdomen

Head to Knee Pose

  • stretches the sciatic nerve and hamstrings
  • detoxifies the kidneys
  • stretches the inner thighs, hips and pelvis
  • separate the legs as much as possible

Straddle Stretch Pose

  • stimulates the ovaries
  • improves flexibility in the hip joints, groins, knees and ankles
  • alleviate tightness and tension across the lower back
  • helps correct posture by stretching and strengthening the muscles of the legs and back

Gentle Pose

  • helps prevent scoliosis, arthritis and rheumatism
  • increases circulation and nutrition to the spinal nerves, veins and tissues
  • relieves lethargy, releases tension, helps cure vertigo and dizziness
  • stretches the spine, helping it to regain its mobility

Half Spine Twist Pose

  • improves oxygenation to the body
  • rids the body of toxins
  • energises and revitalises the body
  • a simple breath control helps in releasing the emotional tension and the likelihood of post natal depression

Blowing in Firm Pose