Tag: prenatal fitness

Prenatal Yoga Pittsburgh

November 11, 2012
Posted by Sharon
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Matrika Prenatal Yoga & Exercise Class Schedule

All prenatal yoga classes are offered on an ongoing basis and you can start at any time. $18 drop-in, 6-classes for $90 or 12-classes for $175. Pay with check or credit card at studio. No registration required. Just arrive 10-15 minutes before class.

 

SATURDAY
9:45-11:00 am Prenatal Yoga & Exercise

 

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 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 Matrika community is here for you now and after you have your baby.

Thank you to Red Lotus Photography for the beautiful photographs of Matrika Mammas. Check here for deals on fabulous pregnancy and newborn professional photos just for Matrika students.


CLICK on BANNER to shop for cloth diapers and great products for baby! New customers use code NEW2HBC and get 10% off their first order of $30 or more. Free shipping!

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

Prenatal Yoga DVDs

July 8, 2010
Posted by Sharon
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Understandably, during pregnancy, the predictable becomes the unpredictable as your world and your place in it is constantly shifting.  You may find yourself wide awake at 3am and fast asleep by 4pm.  You may feel a strong desire to practice yoga at times when a local studio doesn’t offer a class.  Perhaps you have other children and responsibilities that make it difficult to get to a class as often as you like.  Whatever your reason for wanting to do yoga at home during pregnancy, here are some ideas for home practice with DVDs:

This practice DVD with Shiva Rea is my first choice for expectant moms who want to practice prenatal yoga at home.  Sure, you could complain about the cheesy music and the voice-over, but the ideas are lovely and the practice is appropriate for all levels.  I also like to recommend this DVD because I know that Yoga Matrika moms will be familiar with most of the exercises from our classes together and because it is very easy to obtain through the library, Netflix has it and can be purchased just about anywhere that DVDs are sold.

Price: $12.46 (NEW)

Here is a link to purchase on Amazon.com.

This isn’t a prenatal yoga practice DVD, but I think that this is a quality home workout program for expectant moms that want to stay fit and need the inspiration and guidance of a DVD.  Staying fit during pregnancy is important and  this is enjoyable, appropriately challenging and a great complement to a more restorative home yoga practice. It seems to me that toddlers and preschoolers might have fun doing this workout with mom, so this may be an ideal home exercise video for expectant moms who have other children in the house.  You can all exercise together!

Price: $12.99 (NEW)

Here is a link to purchase on Amazon.com.

Gurmukh is so beautiful, radiant and joyful, that I recommend this DVD to all pregnant women.  The practice is different from what we normally do at Yoga Matrika, but Gurmukh explains all of the exercises very clearly.  The set for the DVD is actually beautiful and there are some wonderful and fun options for dancing and meditation on this DVD that make it unique from other options.  Gurmukh’s language is empowering and this is a significant practice that will have a profound impact on your experience of pregnancy and birth.  This is not a Vinyasa flow or traditional Hatha practice–it is Kundalini yoga, so moms who practice at Yoga Matrika will probably need to adjust their expectations.  But, it is worth the learning curve as you will FEEL the benefits of this practice immediately.  I also recommend Gurmukh’s book for pregnancy and have provided a link below.

Price: $17.00 (NEW)

Here is a link to purchase on Amazon.com.

Here is a link to information on Gurmukh’s book.

Posted by Sharon Fennimore Rudyk, Owner and Director of Prenatal and Postnatal programs and teacher training at Yoga Matrika in Pittsburgh, Pennsylvania.