‘Having a baby is big yoga.’ — David Swenson
MAMASTE® PRENATAL YOGA
Practice Yoga is proud to offer the only Mamaste® Prenatal Yoga classes in the Miami Valley. Mamaste® is a Yoga Alliance® Registered Yoga School that has trained teachers in six countries and 17 states. Certification requires at least 60 hours of specialized training in Prenatal Yoga, plus continuing education.
Our goal is to help mothers-to-be find ease, strength and confidence in their most challenging and joyful role.
Our classes help ease physical discomforts common in pregnancy and prepare moms physically and mentally for childbirth with modifications of yoga postures, therapeutic exercises, breath awareness and relaxation techniques. Our students report relief from hip pain, sciatica, neck and shoulder strain, anxiety and more.
Mothers learn calming techniques for labor and delivery, too, all while connecting with other moms-to-be in a friendly, supportive environment. Birth partners are welcome to attend and observe.
Prenatal class FAQ
How do I sign up? Classes are 7:15-8:30 p.m. Wednesdays; 1-2:15 p.m. Saturdays. Beginning Aug. 1, 2010, prenatal classes will be offered in four-week sessions that start at the beginning of each month ($50). YOU MUST PRE-REGISTER by calling 937.321.7676, or via email BEFORE THE FIRST CLASS OF THE SERIES. You may pre-register for both sessions (Wed. & Sat.) for $90 (10 percent discount).
Drop-ins ($15) are offered on a space-available basis. Please call in advance.
You may make up a missed class in another Prenatal class, during the same week if possible. If your baby arrives before you use your classes, you may use them for non-prenatal classes (must be 6-8 weeks postpartum).
What are some benefits of practicing prenatal yoga?
- Increased energy, strength, endurance, breathing capacity, circulation and overall fitness
- Increased body awareness and understanding of physiological processes of labor and childbirth
- Better physical alignment, resulting in reduced discomfort
- Better sleep
- Less anxiety
- Decreased risk of postpartum depression
- Early mother-baby bonding
What should I bring to class? A yoga mat, if you have one, and water. If possible, bring a note from your doctor or midwife clearing you for yoga class; we’ll ask that you have one by the second class in the series. Try to eat lightly/moderately two or three hours before class, according to your metabolism and blood-sugar levels. A snack for after class is often useful.
What if I’ve never done yoga? Pregnancy is the perfect time to begin practicing, as mothers-to-be naturally enjoy heightened physical awareness, intuition and internal focus. Many of our moms are new to yoga, so you’ll be in good company.
Why can’t I come during my first trimester? Rest is your top priority during the first 12 weeks of your pregnancy, as your body works hard to protect new life and adjust to increased blood volume, metabolic, hormonal and other changes. Chances are, you might not feel up to much anyway (though we hope you feel great)!
Is it safe for me and my baby? Some conditions may limit or prohibit participation. Please see Prenatal Guidelines for specifics. Our Prenatal program conforms with the safety guidelines of the American College of Obstetricians and Gynecologists (ACOG) for exercise during and after pregnancy. The program also meets the prenatal fitness standards of reputable fitness organizations such as AFAA and AFPA.
Why can’t I take a ‘regular’ yoga class at Practice? In the interest of safety and fairness to all students, pregnant women may attend Prenatal classes ONLY. The body changes dramatically during pregnancy, and many yoga postures and practices are contraindicated. We view prenatal practice as a time for nurturing balance and connection, rather than striving, improving or cleansing.
For more information, see Prenatal Guidelines.
Also, visit mamasteyoga.com for basic guidelines for prenatal practice, a gentle first-trimester routine and more (see Downloads).
The prenatal yoga class has been a wonderful experience and I would highly recommend it to anyone who is expecting. — Laura W., Oakwood
check out this news article on Mamaste postnatal yoga
POSTNATAL / MOM & BABY
‘If mama’s not happy, ain’t nobody happy.’ — anonymous
Our Postnatal classes help new moms build strength and flexibility and restore balance in body and mind after the dramatic changes of pregnancy, birth and motherhood. Simple yoga asanas (postures) and mom-specific exercises, along with simple breath, relaxation and meditation practices soothe the mental and physical stresses of motherhood. These skills and are great for dads or other caregivers, too. No yoga experience is necessary.
Playful ‘poses’ and gentle movement complement babies’ naturally developing motor skills, encouraging them to explore their bodies and the space around them. As they interact with grownups and smaller ‘classmates,’ they bond with mom, learn social confidence and trust, and maybe even build upon self-soothing and sleeping ‘skills.’
Crying, nursing, burping, diaper-changing and sleeping are expected and welcome in this class. Sometimes the greatest benefit is being with other moms and feeling their support. Older siblings who can quietly entertain themselves are welcome.
Mothers must be 6 weeks postpartum (8 weeks post-C section) and have no lochia flow (postpartum bleeding). No requirements for babies. Twins/multiples welcome!
Check practiceyogadayton.com frequently for special Prenatal and Postnatal weekend workshops.
I look forward to prenatal yoga class all week! It helps me to relax and focus on my body and the baby. I leave feeling at peace, no matter what kind of week I’ve had. — Janelle L., Kettering
