Pregnancy Flow Yoga Classes

 

Tuesdays 730pm – 830pm at Lymm Heritage Centre, 1 Legh St. Lymm WA13 0DA

Pre book as only 6 per class. 

£60 for 6 weeks guarantees a place or £10 drop in if a space becomes free. 

Classes are created for the 2nd and 3rd trimester or pregnancy. 

Benefits of practicing Prenatal Yoga?

Yoga strengthens the body helping it to cope with the extra weight of carrying your baby. Yoga poses focus on correct postural alignment helping women to understand the changes and effects pregnancy can have on their bodies.

Regular practice can help relieve physical tension and stresses from the body, which often build up as a result of the baby growing, circulation is improved so that swelling due to the extra fluid and blood flow is less likely, this also assists with lymphatic drainage enhancing immunity and creating a healthier environment for you and your baby.

Practicing Yoga whilst pregnant can help to lift your mood at a time when you can feel overwhelmed. Yoga helps you to accept and understand the changes that may be occurring hormonally and the effects this can have both physically and physiologically.

Pregnancy Yoga incorporates various breathing techniques to calm the nervous system helping you to feel more relaxed through pregnancy, these breathing exercises are also beneficial during labour helping you to stay calm and in control no matter what path the birth takes.

Meditation and Visualisation exercises help deal with anxiety and quieten an over active mind aiding relaxation, better sleep and an overall greater sense of wellbeing.

Yoga for Pregnancy – One to One sessions available

Each session lasts for 1 hour and can be taken at your home address or chosen location. Visit the online store to book a class or 1:1

Gift vouchers are available.

 

Guided Relaxation For Deep Rest

Guided Relaxation for Deep Rest

This guided relaxation takes you on a sensory journey through the body. Using breath and awareness to allow you whole body to enter a deep state of rest.

 This meditation can be helpful if you experience fatigue, trouble sleeping and stress.

Enjoy

Trataka Candle Gazing Meditation

Trataka (Sanskrit) actually means to look or to gaze at an external object. Fixing your gaze upon something and concentrating on a single point is a form of meditation which can help develop concentration, strengthen the eyes and calm the mind.candles silver

I’ve found candle gazing an excellent way to practise Trataka and regularly use this at home after a Yoga session. It helps me to calm my mind (which is often over active and bombarded with a million thoughts) and find that moment of clarity in my day where all seems peaceful and still.

How to perform trataka using a candle….

1. Find yourself a candle preferably one that doesn’t omit any toxic fumes (personally I love NEOM or generally candles made from beeswax) and place this either on the floor or on a table a couple of feet in front of you.

2. Next make sure you’re sat comfortably. We can’t all sit in Lotus pose (this includes myself) so if sitting on the floor is not comfortable then try padding yourself up with cushions or failing that sit on a chair. The main thing here is that you’re supported with good posture, spine is upright and the arms and shoulders are relaxed. You want to be able to sit in meditation without any distractions coming up so it’s important that you’re settled.

3. Now that you’re seated comfortably allow your body to relax, take a few deep breaths sigh a little, then close your eyes and watch your inhales and exhales as they come and go. When your breath has settled down and you feel relaxed and more present open your eyes and begin to gaze at your candle flame. Try not to get involved with any thoughts or other objects around you, keep your gaze steady and on the flame without blinking for as long as possible.

4. Continue gazing until you feel your eyes water once this happens you can close them. With the eyes closed visuale the flame at the point between the eyebrows at the centre of the forehead also known as Ajna Chakra or third eye centre. Keep this image in your mind for as long as possible then when ready bring your awareness back to the breath watching every inhale and exhale as it comes and goes for around 10 breaths.

5. Now open your eyes leaning forward to blow out your candle flame, either repeating a mantra or letting go of any emotions or mental tensions as you do so.

candleyoga02

 

 

 

 

Pregnancy Yoga Flow Routine

pregnancy dancer outsideI’ve been practicing Yoga all the way through my pregnancy and have found this incredibly beneficial with helping to support my changing body, keeping my mind calm and finding that special time where I can relax and focus on my baby. I thought it would be great to share this with you so here’s a quick Yoga Flow workout for you all to enjoy during pregnancy. * always consult your GP or midwife before you commence in any exercise program.

 Pregnancy Yoga Flow Routine

The Sun Salutations have been adapted to accommodate your changing body and bump. Feel free to hold postures slightly longer perhaps 5 to 10 breaths and repeat the sequence between 3 – 6 times. Always let the breath lead you into the Yoga asanas (poses) and practice breathing consciously (Ujjai Breath is ideal), never force the postures this should feel like your gently opening the body up. Be mindful of your own posture drawing attention to pelvic alignment, keeping a slight lift in the pelvic floor and feeling like your gently hugging your baby towards you. Allow your shoulders to draw back slightly so that your chest is open and keep your jaw and facial muscles soft and relaxed.

You can relax at the end in Savasana either using cushions or Yoga bolsters for support and lying on your left side if lying on your back is no longer comfortable, close the eyes and visualise your baby happy, peaceful and content as you also rest feeling completely relaxed and at ease.

Put your feet up……restorative Yoga pose to help relieve stress

Put your feet up…..

How many times have you heard or been told to put your feet up and rest when you’re feeling stressed and run down. Well there might be a lot of sense in this common saying. Viparita Karani or ‘Legs up the Wall’ pose is commonly used during restorative Yoga classes to help relax the body and calm the mind and here’s why….
Having your legs elevated allows gravity to assist with blood flow from the legs to the vital organs. This means your heart has to work less at pumping blood from the extremities, so the heart rate lowers and the body is placed in a more relaxed state. It can also help prevent adrenal fatigue (a common side affect of stress) because when the heart rate is lowered the central nervous system is calm, meaning the fight or flight response that normally occurs when dealing with stressful situations is no longer required.

legsupthewall


How to do?

Begin by lying on a folded blanket or bolster that is already set against the wall.
Sit sideways on your prop with the knees bent, one shoulder and hip level with the wall, gently inhale and as you exhale swing your legs up against the wall.
Straighten your legs against the wall for a hamstring stretch and rest your hands by your sides with the palms facing up. You can rest your head on a pillow if you’d like some additional support for the neck. Lie here breathing consciously for 10–20 minutes. You could also use an eye pillow scented with lavender or you favourite relaxing essential, and why not try repeating the mantra that I use during class…nowhere to go nothing to do.
Enjoy!

Yoga breathing to calm the mind

Yoga Breathing to calm the mind pranayama-yoga-breathing-techniques

Are you breathing properly? This may seem like a strange question to ask but it appears most of us are not. Of course you know how to breathe you’ve been doing it all your life. Breathing occurs to us naturally, even when we are not aware of it. So it seems odd to think that you might not be breathing properly.
However if you suffer from any of the following it might be because you are not breathing correctly and getting enough oxygen.

Nervousness,
anxiety,
sluggishness,
irritability,
lack of energy,
fatigue,
depression.

Poor breathing can happen over time as we pick up unhealthy habits without being aware of it. For example if you sit at a desk all day long and assume a slouched positions this can effect lung capacities and will result in you taking shortened breaths.

So how can Yoga breathing help?

Ujjayi breathing can assist as this is a diaphragmic breathing technique (pranayama) meaning that you breath deeply into the belly increasing lung capacity, improving oxygen levels to the blood which helps to eliminate toxins and allow internal organs to operate more efficiently. Typically Ujjayi breathing is performed during Yoga asanas however this calming and balancing breath can be used whenever you feel this is needed. I usually practice this for a few minutes in the morning to restore my nervous system and to set me up for my day ahead.

How to perform Ujjayi breath.

1. Begin sitting in a comfortable seated position preferably cross legged or on a bolster making sure you’re sat up tall, lengthening the spine.

2. Inhale and exhale deeply through the mouth making a ‘ha’ sound as you breath out.

3.On the exhales, begin to slightly constrict the passage of air at the back of the throat – imagine that you are fogging up a mirror.

4. Once you are comfortable with the exhale, begin to apply the same constricting of the throat to the inhales. Ujjayi breathing is an audible breath and you should notice it. The sound is reminiscent of the ocean (or a similar sound to Darth Vadar!)

5. When you are able to control the throat on both the inhale and the exhale, close the mouth and begin breathing only through the nose. Close the eyes and sit for a moment listening to the oceanic sounds of your Ujjayi breath.

deep-breathing

Living in the moment……practising Mindfulness

Living in the moment……practising Mindfulness liveinthemoment

Nowhere to go, nothing to do. This is a simple mantra that I often use at the end of class during savasana. Of course we all have lots to do and places to go but I like to remind everyone that just for a moment none of that matters. I realise this is easier said than done because the first time I heard the mantra my reaction was to immediately think of all the things that I must do and cursed the teacher for reminding me. However, what we need to accept is that none of these thoughts entering our minds do matter, at least not for the time we are in Savasana, not if we are practising Sati or Smrti (mindfulness) and living in the moment.

In the Yoga Sutra, the sage Patanjali defined yoga as citta vritti nirodha, which translated roughly means when you cease to identify with your ever-changing thoughts, you experience the state of yoga: the heart, body, and mind unify, and you recognize your true nature. Practising Vinyasa Flow Yoga which can be seen as a moving meditation is a means of experiencing this.

It’s not easy to lessen the flow of mind traffic. Our minds are always on the go these days and constantly looking for stimulation. We worry about the future and our past actions and it can be difficult to just be and seize the moment. As John Lennon said “life is what happens to you while you’re busy making other plans”. If there is one thing I’ve discovered on my Yoga journey is that I’m guilty like most people of this. So my Sadhana (dedication) on this journey is to practice living in the moment, not worrying about the past or the future and reminding myself that during Savasana there really is nowhere to go and nothing to do.Santa Monica Cape Verde