Yoga

Fertility Yoga

Yoga is widely known for reducing stress opening and detoxifying the body, therefore it is a sensible choice to promote natural fertility and preconception care. Fertility yoga is for all couples who want to ensure a healthy pre-pregnancy body and is part of our pre-conception care program. We teach specific yoga postures which relax tight muscles, encourage blood flow, and detoxify reproductive organs. Fertility yoga focuses on the sacrum, pelvis, spine, to improve gynaecological health and wellbeing. Pranayama or breathing techniques will assist in improving oxygen to the body, and help calm the nervous system. Yoga, relaxation and meditation will reduce stress hormones like cortisol and increase happy hormones like endorphins and serotonin. When you tune in to your body and honour its natural rhythms, it brings a deep connection that initiates the body’s own healing response. Couples can expect to feel healthier, more in tune with their body and more relaxed as a result of the fertility yoga course, which often aids conception.

Pregnancy Yoga

Yoga Asana

Prenatal Yoga

At the Lotus Centre Saturdays - 10.30am, Tuesdays 7.00pm

For private & group Yoga classes on Sydney's Northern Beaches
call Heather on 02 8007 6380 or 0405 821 880

Private classes & groups $75 / hour (plus $5 per additional person)

Yoga is perfect for pregnancy and preparing for childbirth, and to aid recovery afterwards. Prenatal yoga allows you to take time out for yourself, to focus on your baby, your health and well-being. It assists in returning your body back to its previous shape, and helps you cope mentally with the strain of being a new mum. You will help to prepare for birth by strengthening the body, opening the pelvis, developing ease of movement. You will learn breathing techniques, how to focus the mind and go within, to discover your inner power and adapt to changes in body and mind.

Yoga will empower you to flow with the changes of pregnancy and progress with ease towards the birth process. Giving you confidence and essential preparation for birthing and motherhood. Afterwards, yoga helps keep you fit, both physically and mentally. Assisting with sleep, stress management, providing total well being.

Please use caution when attempting these yoga postures. Ensure you have your doctors permission before you practice the exercises below.

Pelvic Tilts (for abdominal muscles):
The pelvic tilt can be performed while lying on your back (if under 20 weeks), or standing against the wall (if over 20 weeks). Ensure your back is against the floor or wall with knees bent, feet resting on the floor. Place your hand in the small of your back, to find a space between your back and the floor or wall. Inhale and try to flatten the lower part of the spine against the floor, or wall. The buttocks should be relaxed in order to isolate the abdominal's. Exhale to release back to neutral spine.

Yoga pose on hands & knees

Cat pose (for spinal flexibility):
Start on hands and knees with a neutral spine. As you breathe in tilt the tail bone towards the ceiling and open the front of your chest as you look up. On the exhale reverse this curve. Push the hands into the floor to arch your back upwards, tucking tailbone under. Keep moving the whole spine a fully as possible in both directions in time with your breath.

Hamstring stretches:
Stay on hands and knees. Inhale to extend your leg backwards so the toes touch the floor. Gently press your heel towards the ground and hold the pose for a count of ten. Breath easily throughout the stretch.

Hip circles (for pelvis and lower back):
Stay on hands and knees, or stand up to perform pelvic rotations. Circle your pelvis in all directions.

Arm and Leg Raises (for back muscles and buttock):
Continue on your hands and knees with a straight spine. Lift your right arm forwards and relax the shoulders. Lift the leg backwards to form a straight line with your spine. Pause in this position and breath. Ensure your pelvis is tucked under to stabilise the spine. Slowly release and lower your arm and leg. Alternate lifting using the opposite arm and leg. If you have difficulty keeping your balance in this position, modify the exercise by performing only the leg and arm raises separately.

Kegels (for pelvic floor muscles):
To exercise the pelvic floor muscles, try to imagine you are stopping yourself from urinating mid flow. Pulling the muscles of the vaginal area upwards and inwards. You should not feel your buttocks, or thighs, tightening or moving as you do this. Try squeezing and releasing quick for a count of ten. Then try squeezing in and holding as you breath in and out for a count of ten.

Yoga pose on hands & knees

Frog pose (for back and hip stretch):
Start on your hands and knees, with your knees wide apart and toes touching. Place your hands forward just a little in front of your head. Place a firm pillow under your buttocks to give support if needed. Sit back on your legs, buttocks to heels and stretch your arms forward to feel a stretch along the spine. Breathe and hold for a count of ten or more throughout the stretch.

Wall Squats I (for abdominal muscles, buttock muscles and thigh muscles):
Stand with your head, shoulders, and back against a wall with your feet about 1 to 2 feet away from the wall. Press your lower back into the wall and squat as if you were going to sit down, with the knees approaching a 90-degree angle. Come back up slowly, keeping your back and buttocks in contact with the wall.

Wall Squats II (for pelvic stability):
Stand against the wall as for previous pose. Take a firm pillow or block between your knees and squeeze. Do not hold your breath or clench your teeth. Hold for a count of ten.

Seated twists (for lower back):
Sit on a chair sideways. Inhale as you lengthen your spine. Exhale and turn to the side taking hold of the back of the chair. Breathe and hold for a count of ten. Repeat on other side.

Post Natal Yoga

Yoga is nurturing and relaxing, and will support you during this transition. Post natal yoga is essential for the first six months following birth. Yoga will assist you to gradually regain physical strength and muscle tone. It will help with balancing energy, emotions and preserving vitality. A specially designed series of exercises and passive poses will aid recovery and help get you back to your pre-birth condition.