Pregnancy yoga

Pregnancy yoga in Bristol

Pregnancy yoga classes in Bristol are suitable for any pregnant woman. No previous yoga experience is needed. It is recommended to start in the 2nd trimester but if you are used to yoga and feel fine then it is up to you and you can join us.

Pregnancy yoga classes are extremely beneficial in pregnancy. Not only women strengthen their bodies in preparation for carrying the extra weight but it prepares them for the "marathon" of labor. They will learn useful positions which relieve pain and discomfort in pregnancy plus will be helpful during labor. Also you will learn new breathing techniques, calming exercises and will experience well deserved relaxation.

Pregnancy classes regularly run in Clifton library on Saturdays morning. Classes are currently not running as I am on maternity leave. Classes will resume again in September 2017.

More information about pregnancy yoga

Yoga in pregnancy has many benefits but needs to be practised sensibly. Everyone is different and each pregnancy is different as well so what might be suitable/easy for one person might not work for someone else.

Benefits of pregnancy yoga:

  • strengthening your muscles and preparing for carrying the extra weight of the baby
  • stretching aching muscles
  • releasing tension especially in the lower back area
  • improving sleep patterns
  • helping to improve lymphatic drainage, and circulation
  • preparing for birth by increasing strength, and stamina
  • improving your breathing patterns and patience
  • quicker post-natal recovery.

In pregnancy women experience hormonal changes which affect not only the mood but also the whole body. These changes might make exercise harder as ligaments become more lax. Pregnant women can therefore find themselves able to stretch more easily than normal but this can lead to overstretching and should be avoided.

Yoga in the 1st trimester

In the 1st trimester it is recommended that you should get as much rest as possible and not begin with any new kind of exercise, including yoga practice. If you have an established yoga practice you can continue with that in modified form but I would highly recommend that you take it easy, and that you focus on relaxation, and breathing.

Yoga in the 2nd trimester

Depending on your pregnancy you may come back to your yoga practice or start with pregnancy yoga classes if you are new to yoga. For beginners I would recommend joining a pregnancy class or coming for a private class at least in the beginning just to get a better understanding of your body and the postures. If you are an established yoga practitioner and you feel strong you may choose to come to a normal class and just adapt certain postures. That is your choice but you should be aware of the possible risks of over exertion and/or injury. Pregnancy classes might be of more benefit.

Always inform me if you are pregnant and if you have any other relevant concerns (nausea, pelvic girdle pain, etc.).

Yoga in the 3rd trimester

You might feel more tired and uncomfortable with the increased weight of your baby. It is still very beneficial to keep moving. Within the class we can include positions which help with labour. Focusing on releasing tension in your lower back, shoulders, and the neck, as well as breathing and relaxation is of particular importance in this trimester.

The 4th trimester

Otherwise known as the post-natal period. Although the baby is no longer in the womb the mother’s body is still undergoing changes. Yoga practice should be still very gentle within the first 6 weeks and might include pelvic floor exercises, opening your shoulders and sitting in kneeling position rather than cross-legged.