Pregnancy Yoga Lessons with Kru Janie
If you’re pregnant and looking for ways to continue exercising as well as ways to benefits the birth of your child then you should consider incorporating some pregnancy yoga into your fitness routine. Prenatal yoga is often recommended by health care providers as an ideal physical activity for expectant mothers. In addition to the benefits listed below, studies have shown that regular pregnancy yoga practice improves fetal outcome and reduces hypertension-related complications leading to a happier and healthier mother and childbirth.
โยคะสำหรับตั้งครรภ์กับ Kru Janie
Does Yoga Help with Pregnancy?
Prenatal yoga focuses on poses that will help pregnant women increase their strength and flexibility as well as maintain a healthy mind and body. When teaching a yoga lesson for maternity I will put extra emphasis on breathing and relaxation techniques which will help you prepare for a more comfortable labor process.
What are the Benefits of Prenatal Yoga?
Just like water aerobics, pregnancy yoga lessons are a top recommended form of exercise for women for overall pregnancy wellness. There are many benefits that are specific to maternity when it comes to doing yoga while you’re pregnancy which include:
- Improved sleep
- Reduced stress
- Increased strength, flexibility, and endurance
- Decreased lower back pain
- Increased blood flow
- Decreased nausea
- Decreased joint stiffness
- Lessen headaches and severity
- Reduced risk of preterm labor
- Decreased child development
What to Expect with Pregnancy Yoga?
Experts agree on some general rules for practicing yoga during pregnancy:
If you’ve never practiced yoga or have practiced very little before your pregnancy, you should focus on only practicing prenatal specific yoga moves to avoid unnecessary stress on your body. If you already have a lot of yoga experience before your pregnancy, you may be able to continue fairly vigorous practice-with modifications specific to your physical capabilities and trimester.
Prenatal Yoga Poses
Yoga is an excellent way for women to prepare for childbirth while keeping up a fulfilling fitness routine. When it comes to yoga, whether you are pregnant or not, it’s important to listen to your body and I will do my best to customize your personalized lesson to suit your needs and flexibility levels. Some of the best recommended prenatal yoga poses for maternity include:
- Bound Angle Pose. Baddha Konasana.
- Easy Pose. Sukhasana.
- Extended Triangle Pose. Utthita Trikonasana.
- Head-to-Knee Forward Bend. Janu Sirsasana.
- Lotus Pose. Padmasana.
- Warrior II Pose. Virabhadrasana II
How long is a Pregnancy Yoga Lesson?
My normal private and group pregnancy yoga lessons are typically 1 hour long, but can sometimes go over if my students desire. It is recommended that you avoid hot yoga and other more strenuous classes and focus more on flexibility, breathing, and mental health. Physicians also recommend that pregnant women avoid prolonged physically demanding activities which is why I typically limit pregnancy yoga poses to 30 minutes and spend the rest of the time on breathing techniques and meditation for mental clarity and stress relief.
What Trimesters of my pregnancy can I do Yoga?
Just like any physical exercise, the level you’re comfortable and capable is entirely up to each individual student that I teach and I will always customize my plans around your needs. Now with that being said, physicians have recommended that yoga can be safe and beneficial during all three trimesters leading up to childbirth.
Here are some basic tips that are broken down by trimester:
- First Trimester Yoga: Avoid hot classes, as excess heat can adversely affect fetal development and be sure to rest in child’s pose or a comfortable seated position when needed. It’s also recommended to avoid closed-twist poses that will crunch or squish your uterine area as well as any inverted poses.
- Second Trimester Yoga: All of the first-trimester yoga tips can be applied to your second term. Now that your pregnancy is developing more, you’ll want to consider doing any balancing poses near a wall since your center of gravity is changing. Prone, back-bending or face-down positions may also start to feel uncomfortable. At this stage, I typically encourage longer savasana (final relaxation) poses on your side and also recommend the use of props for added comfort.
- Third Trimester Yoga: Continue to use the tips from the first and second-trimester suggestions above, avoid any fast-paced lessons and all inversions by this stage which can negatively affect the baby’s positioning once the baby is head down in the uterus.
Pregnancy Yoga with Kru Janie
With all the things life can throw at us I’ve always found yoga to be the one place I can find a sense of calm. As you face the unknown of being pregnant or anything else we all deal with on any given day, it’s an excellent way to help you regain focus and your mind. Taking time to keep in touch with your body and mind is valuable especially when faced with any uncertainty. These reasons along with the many physical benefits are why I feel so passionately about sharing my yoga knowledge and experience with others.
Please contact me for any questions as a beginner or to book me for private one-on-one or group lessons at your convenience.
“Believe in Yourself, Trust the Process, Change Forever”
ครูสอนโยคะแบบส่วนตัว Kru Janie
Kru Janie Certifications and Classes.
- 200 hours Teacher Training Bangkok Yogas School. from Bangkok Thailand.
- 200 hours Teacher Training Course. (RYS) from Ananda Yoga Shala. Swargashram, Rishikesh, India.
- 40 hours International Hatha Yoga(Advance) Teacher Training (YAA) from Kriyoga Bangkok, TH.
- 30 hours Advanced Training from Satit Yoga Studio Bangkok, TH.
- Certificate of Practice for 6 days from Yoga Vidya Gurukul. Nashik, Maharashtra, India.
- (First Aid – CPR and AED Training Course) from Fit Bangkok, Thailand.
- 300 hours Yoga Teacher Training Course at Rishikul Yogshala. (YTTC) Rishikesh, India
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