FITMOM Durham's Top 10 Benefits of Prenatal Yoga

Did you know that women who are physically active during their pregnancy positively impact the health of their baby not only during pregnancy, but after the birth as well! 

 

Here are 10 benefits of practicing yoga during pregnancy:

10. Yoga builds strength:

When you practice yoga you are actively stretching your body through eccentric muscle contraction.  This means that as you contract, the muscles are actively lengthening.  Eccentric strength promotes joint stability and functional strength.  During pregnancy, practicing yoga can help you continue to perform daily tasks with ease!

9. Relieve aches & pains:

One of the most common complaints in pregnancy is low back pain caused by increased weight gain and postural changes.  Prenatal yoga strengthens your core (low back, transverse abdominals, pelvic floor) and different postures promote space for you and your baby to be comfortable.

8. Yoga teaches you to breathe:

Breathing exercises are incredibly helpful during pregnancy to minimize stress and relieve anxiety.  During labour, breath control contributes to the reduction of pain and discomfort you experience.  It is also self-calming and enhances a sense of well-being during labour.

7. Yoga builds balance:

As your centre of gravity changes throughout pregnancy, balancing postures (like tree pose) can help you feel more comfortable with your body and how it moves. Standing poses, like warrior, improves muscular strength in your lower body.  Creating strength in your body during pregnancy allows you to carry your baby comfortably.

6. Relieve anxiety:

With a special attention to breathing, calming music and gentle stretching, practicing prenatal yoga teaches you how to be in the moment and to tune out distracting messages.

5. Prepare for childbirth:

Learn postures that can be helpful in progressing your labour and that prepare your body and the position of your baby for optimal delivery.

4. Rest on command:

Learning to quiet and calm the mind and body will greatly serve you in the near future.  During labour this ability will promote rest & reserve energy in between contractions. After the baby is born, this skill will help you when your sleep schedule is feeling out of control.

3. Bond with your baby:

Practicing prenatal yoga creates a dedicated time for you to connect and tune into your baby.

2. Meet other new moms:

Meeting other women who are also experiencing the joys and challenges of pregnancy makes you feel more connected and supported.  Learning from each other and participating in group discussion is also very helpful.

1. Gain confidence in your ability to give birth:

Practicing yoga during pregnancy can help you feel empowered about what your body is capable of doing. Guided relaxation exercises, mantras and words of wisdom can also remind you of your inner strength and that you are amazing!

Join FITMOM Durham's next 5 week yoga series "Yogavibe For Birth" Monday March 3rd, 2014 in Whitby.  $90+tax.  Pre-registration is required.  Space is limited.

www.fitmomfitness.com/durham

Embracing pregnacy through yoga

When I was pregnant with my boys, I practiced yoga regularly. I had practiced on and off prior to becoming pregnant, but it wasn't until my first pregnancy that everything clicked and my passion for yoga deepened.  My prenatal yoga practice allowed me the opportunity to slow down and connect with my growing baby, but also to carve time out of my day to reflect on the physical and emotional changes that pregnancy brings. 

The physical changes that pregnancy brings can sometimes be uncomfortable, backache, for example, is a common complaint among most pregnant women.  Weight gain and postural changes are often the culprit, as well as weaker core muscles.  Research confirms that women who remain active during their pregnancy will experience lower instances of backache, constipation, healthier weight gain, decrease swelling and improved circulation.  I believe that my regular yoga practice, and the fact that I stayed active during each pregnancy, contributed to my overall experience of being comfortable in my skin.  The minor aches and pains I experienced were alleviated through my yoga practice, creating space in my body to accommodate my growing boys.  I looked forward to the time I spent on my mat as I waited to meet the one's who had stolen my heart.

Although my days of practicing prenatal yoga as an expectant mom are behind me, I continue to enjoy the time I get to spend guiding you through your practice.  As your teacher my goal is to create an environment that is a safe refuge for you to connect with your baby and to build community with a network of expectant mothers.  I also strive to build confidence in your ability to give birth and to help you feel empowered and strong, physically and emotionally.

Our next prenatal yoga series is scheduled to run starting Monday March 3rd, 2014 at 7:30pm in Whitby.  It would be wonderful to have you join me as you prepare to welcome your little one into your family.  To register for the class please visit my website at www.fitmomfitness.com/durham

• Experience the positive effect of practicing yoga during pregnancy
• Learn the benefits of breathing and relaxation techniques during pregnancy and childbirth
• Practice effective postures that prepare you physically for labour
• Engage in weekly discussions related to pregnancy and childbirth and the postpartum experience. As a Lamaze Certified Childbirth Educator my role is to present evidence based care so that you may make informed decisions for childbearing.   I am also an advocate that promotes, supports and protects normal birth. 

Snow Day! Class is Cancelled

Sure, there's snow.  Yes, class is cancelled BUT you likely have on your workout gear because you are such dedicated FITMOM Mavens and are just dying to exercise, because you love how you feel when you do!

So to keep you on the right track, and to build some better biceps, here's your 15 minute focused upper body workout.  Enjoy! 

Equipment: 3-5lb weights

Don't forget to warm up your body!  Full dynamic movements to get the blood flowing and to prepare your body for the work ahead.


*Single Leg Bicep Curl to shoulder press x10
(Repeat other side)
*Single leg bicep Curl to shoulder press with a leg extension x10
(Repeat other side)
plié squat with bicep curl x20
front & side lateral raise x10 (alternate arms)
alternating front lunges x20
plié squat with hammer curl x20
alternating front & side lateral raise x10
alternating reverse rear lunge x20
reverse fly x10
triceps extension with calf raise x10
reverse fly x10
triceps extension with calf raise x10
Sumo squat with wide angle bicep curl x20

*Single leg bicep curl (Stand on Right leg.  Lift Left leg off the ground and engage your core.  Weight is in left hand, curl up to bicep and press up to shoulder press, curl weight back down to hip and repeat*)
Single leg bicep curl with leg extension (Stand on Right leg.  Lift Left leg off the ground and engage your core.  Weight is in left hand, curl up to bicep and press up to shoulder press, curl weight back down to hip and repeat. Extend your Left leg out as you extend into a shoulder press*

Repeat 2-3 times.

Warm down and stretch :)

Remember if you are new to exercise to always consult with a physician before starting any new fitness routine.

Best!