Benefits of Yoga and Meditation During Pregnancy
Physical
- Gentle movements improve posture so that you carry baby correctly and prevent backache
- Improved circulation mean less varicose veins, hemorrhoids and fluid retention
- Relieve fatigue
- Alleviate minor discomforts such as heartburn, pain in hip joints and ribs, muscle cramps and headaches
- Strengthen the body and learn poses that you can use during labor for comfort
- Learn pelvic floor exercises and other techniques for strengthening your body for birth
- Stay toned and fit during pregnancy. Fit moms recover faster from birthing.
Emotional
- Balance mood and learn to center body and mind
- Connect deeply with your baby before they are born
Social
- Meet other expectant mothers
- Be a part of a supportive community
- Have fun!
Spiritual
- Take the time to be quiet during this pregnancy
- Access your own strength
- Become aware of your fears and learn to work with yourself, your baby and your care providers with confidence
- Know yourself and be better equipped to communicate your needs and desires to your birth partner, care providers and family
- Create a sacred and special time to relax, hope and dream
What to Expect in a Yoga Matrika Prenatal Class
We do not expect prenatal yoga students to have any experience with yoga. Our prenatal yoga classes are appropriate for women in all weeks of pregnancy. Although each instructor has their own style and may provide a different emphasis or tone to their class, all classes include some stretching and breathing exercises, some asana (yoga poses) that will tone and strengthen the body and relaxation. There is no wrong way to do yoga and the more often you practice, the more familiar you will become with the poses. As you become more familiar with the poses and exercises, then you can turn your focus inward. Although some poses may be challenging and you will feel the stretches as you create greater flexibility in your body, you should never feel pain in a yoga class. This is true in any yoga class and not just prenatal yoga! If you are ever uncomfortable or have questions, your instructor can help you modify a pose or answer any questions that you might have. Our classes are intimate and non-competitive so you can receive personalized attention from well-trained instructors.
Our classes are not just gentle yoga classes modified for pregnancy. Our prenatal programs are designed specifically for pregnancy and we use yoga to prepare for birth and for being a mother. Labor, birth and mothering a newborn are not easy tasks. The focus, strength and awareness that you learn in prenatal yoga classes will give you the skills you need to meet these tasks with confidence. We support one another and the entire Yoga Matrika community is here for you now and after you have your baby.
Getting Started
Classes do not require pre-registration, but we do suggest that you create an online account in our system. This allows you to purchase class cards at your convenience and to sign-in to classes online. Our class sizes are limited for your comfort and safety. Priority is given to students who have signed-in online. For your personal safety, we suggest that you bring your own mat. We do have studio mats that you can use if you forget your mat or are new to yoga and want to try a class before making an investment in your own mat. Beautiful and toxin-free mats are available for purchase in the studio store for less than $40, but you can purchase a yoga mat almost anywhere (Dicks, Target, Kmart, Barnes & Noble, etc.).
Saturday 10:30am classes are by donation. The suggested donation is $14. You can “donate” a class from your class card or make a donation in cash or with a personal check in any amount. We do not accept credit or debit payments for donation-based classes. We count on the generosity of the studio community to pay for our operational expenses and so that our teachers can make a living. Thank you for your support.
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For everyone who has requested my class play lists for relaxing music for home yoga practice, resting, labor and just to enjoy, here is the mix that I played in class this past Tuesday (listed by artist, album, and song name):
Wah!, The Best of Wah!, Gayatri(Luscious Chill Mix)
Deva Premal, Embrace, Om Namo Bhagavate
David Newman, Love, Peace Chant, Ganesh Gayatri/Rising Sun
Deva Premal and Miten, Satsang-a Meditation in Song and Sil…, Sunrise
Royal Philharmonic Orchestra, The Most Relaxing Classical Music…, The Planets: Venus
Yo-Yo Ma, The Silk Road Ensemble, Silk Road Journeys…, Sacred Cloud Music
Yo-Yo Ma, The Silk Road Ensemble, Silk Road Journeys…, Distant Green Valley
Jean Marie Hays, Deep Relaxation, Music to Relax
