Prenatal Yoga in Mission BC
Group Prenatal Yoga Classes at Arch-Way Dance, Mission
34110 Lougheed Hwy
In prenatal classes designed specifically for mothers we work through asanas (postures), pranayama (breathing) and visualization beneficial throughout pregnancy and during the birthing process. As well as the physical aspects of the classes which ready the body for the journey to and through the birthing experience, we embody the power of pregnancy as an opportunity for spiritual growth.
**Pre-registration Required, space is limited**
4 weeks for $44
To Register: firstname.lastname@example.org or 604-855-8265
March 12 , 19, 26, April 9 (no class April 2nd for Easter Monday)
April 16, 23, 30, May 7
May 28, June 4, 11, 18
Please check back for more dates soon!
Class Location: Arch-Way Dance
The buildings need to be accessed from the Hatzic side of things, and the most straight forward way to get there is to take the Lougheed Hwy. Following the Lougheed East, you will take a Left turn onto Manson. From Manson you will take another Left onto Norrish. Follow Norrish all the way to the end of the street and enter through the gates. Once you've entered there are several buildings, and you need to go to the furthest one (closest to St. Mary's field). You can enter from either side of the building, but parking is best on the far side of the building (again, closest to the field). The room is on the 2nd floor (above Little Willows daycare). You'll see signs for Arch-Way Dance leading you up the stairs. Once you've been there once, it's really simple, I promise!!
Credentials and a deeper description of some of the things practiced in class:
My prenatal certification was earned at the International Sivananda Yoga Vedanta Centre of Nassau, Bahamas. This course was co-taught by Kashi Richardson, esteemed prenatal yoga teacher of Whistler, BC, and Ravit Schraiber Ben-Ishai, MD, of Israel. Through inspiring instruction, I learned much about honouring the gift of pregnancy, methods of birth preparation through yoga, how to instruct breathing practices for pregnancy, pregnancy centered exercises such as vocal toning and pelvic floor work, the changing anatomy through the progression of pregnancy, the course and conduct of normal labour and delivery and also about high risk pregnancies. In addition to group classes I am also available for private sessions and partner support yoga.
Prenatal yoga is an excellent way to heighten awareness of the beautiful process of becoming a mother. In prenatal classes designed specifically for mothers to be we work through asanas (postures) and pranayama (breathing) beneficial throughout pregnancy and during the birthing process. As well as the physical aspects of the classes which ready the body for the journey to and through the birthing experience, we enjoy guided meditation, conscious relaxation and visualization and embody the power of pregnancy as an opportunity for spiritual growth. In addition to these things each class involves preparing the mind and body of the expecting woman by working through pelvic floor exercises and vocal toning. Participants are welcome to come solo or with a partner or birthing coach.
I love to bring my skills and knowledge as a certified birth doula and certified childbirth educator to my teaching, providing a well rounded class benefiting Moms on many levels.
The following are explanations of and reasons why we practice pelvic floor awareness and vocal toning in prenatal classes.
Pelvic floor awareness: the pelvic floor requires special attention during pregnancy as the secretion of the relaxin hormone causes the connective tissue throughout the body to relax. As the pregnancy progresses, and the uterus grows there is increased pressure and weight adding stress to the pelvic floor. Additional reasons to practicing pelvic floor work include: restoring and maintaining good muscle balance, alignment and strength to fully support the growing uterus and all other organs. Pelvic floor balancing is instrumental in maintaining pelvic stability and good posture, improving circulation and can help to prevent and improve varicosities, help to prevent constipation, and increase urethral control as well as vaginal sensations. Pelvic floor work teaches a woman how to completely relax the pelvic floor muscles consciously so the perineum can stretch over the baby's crowing head at the time of birth, a toned pelvic floor has more elasticity to allow for this stretching, and if the pelvic floor has good muscle tone before the birth, it will recover much more quickly and fully postnatally. So, there are many great reasons to practice pelvic floor work in class! There are various exercises, some including visualizations that we work through. Pelvic floor work in Prenatal Yoga does not centre around the "kegel exercise", though similar exercises are used to create awareness of letting go, and control, we also practice alignment of the pelvis and strengthening of the glutes and other muscles which support the pelvic floor in a more holistic way. Kegels have to be balanced with strengthening of surrounding muscles. Tight muscles don't equal strong muscles.
Vocal toning: Vocal toning is making sound vibrations with the exhalations as part of breathing exercises. A birthing woman may naturally make sound as she undergoes the transcendent experience, so vocal toning is practiced during pregnancy to mimic these natural sounds so they may flow more freely during the intensity of the contractions when the time comes.
There is an energetic connection between the throat and the cervix. When the throat area is blocked through fear, when the body tenses up, and when the breath is erratic or held altogether, the ability of the cervix to dilate in labor is inhibited. This prolongs the process of opening up to give birth, which can lead to exhaustion and the potential need for medical intervention. Through vocal toning we learn to open, release tension and go with the flow. Making sound also helps us to remember to breathe and by extending the exhalation through vocal toning the parasympathetic nervous system is stimulated to create a relaxation response in the body--leading to a sense of letting go. With no resistance the uterus can do its work to dilate the cervix uninhibited thus conserving precious energy in the body required for the birth process. Making sound encourages the instinctive and intuitive part of the mind to surface allowing us to trust in our bodies and trust in nature. Making sound allows a woman to "find her voice", and dissolve fear. In addition to all of these benefits, practicing vocal toning during pregnancy allows your baby to experience the sound and vibration too! By making the sounds in a calm, supportive environment during the prenatal time, the baby can be reassured later as they move through the birthing process and enter the world. Vocal toning includes making vowel sounds, inhaling deeply and then on the exhale in a low, even tone saying 'aaaaaa', 'eeeee', 'iiiiii', 'oooooo', 'uuuuuu', and also 'aahhhhh'.
For more information or to register for prenatal yoga in Mission or the Fraser Valley please feel free to contact me at any time via phone or email.