Yoga, with its emphasis on unity and balance, invites harmony into the body and mind, and supports expectant mothers as they adjust to the constant physical and emotional demands of pregnancy, birth and motherhood. Prenatal yoga classes include instruction, emotional support and the community of other mothers to be.

What is Prenatal Yoga?

Yoga is an ideal exercise for all stages of pregnancy. Prenatal yoga classes are taught with an emphasis on increasing body and breath awareness, learning pain management, prenatal bonding, and  relaxation techniques to promote the well-being of yourself and your baby.. Gentle, safe movements and stretches are designed to strengthen and open the body , allowing you to meet the challenges and transformations of pregnancy with confidence and calm. Postures are presented with variations appropriate for all stages of pregnancy

The amount of support a woman receives during pregnancy is considered vital for overall health of the mother and baby. Prenatal yoga classes allow women to share their experiences in a safe and supportive environment providing a sense of community and friendship.

In a typical Prenatal Yoga class you will learn and develop several useful techniques, including:

• stretches and exercises designed  to  relax  and  rejuvenate  the body ,calm the mind, and help alleviate common discomforts  of pregnancy( sciatica, back pain water retention, digestive difficulties, insomnia etc.).

• helpful positions for labor and delivery to facilitate an easier (and less painful) birth.

• breathing and relaxation techniques designed  to calm and focus the mind, allowing expectant mothers a chance to connect with their growing baby and form a loving bond even before birth. Its an opportunity  to  unwind  and leave feeling refreshed.

What are the benefits of Prenatal Yoga?

Help during pregnancy…..

Improve strength, flexibility and endurance in all the muscles and surrounding tissues which promotes blood circulation and prepares expectant mothers for the physical demands of labor and childbirth.

Reduce swelling and joint inflammation which are caused by water retention and poor circulation. Yoga promotes circulation and is effective at preventing and reducing swelling around the ankles, feet and hands.

Prevent and alleviate back pain and sciatica by maintaining proper posture. Yoga teaches you how to become aware of proper body alignment. . This can help reduce he degree of pelvic tilt associated with pregnancy and can significantly reduce lower back pain and sciatica. Additionally, there are specific yoga  postures  that stretch the muscles in the hips and hamstrings, which if tight, can place strain on the lower back.

Create optimal health, well-being and confidence. The physical, emotional as well as spiritual components of yoga can help reduce pregnancy related anxiety allowing expectant mothers to experience the miracle of childbirth and empowerment of pregnancy.

Aids in digestion.   As your baby grows, the intestinal tract gets pushed around which may affect your regularity and cause indigestion. Certain yoga postures can help promote regularity and aid in overall digestive flow.

Babies benefit from Yoga!  During yoga, babies receive increased oxygen and endorphins. The movement of yoga postures also gently massages the baby and creates an inner memory of relaxation. Babies will carry this within them for the rest of their lives!

Help during labor…..

Reduce fear and anxiety.  Fear and anxiety cause the secretion of adrenaline and this causes constriction in the muscles, tiring the body. Yoga helps decrease adrenaline and increases endorphins, the body’s natural painkillers. In “early labor”, practicing simple relaxing postures can help reduce fear and anxiety. During Labor, women who practice yoga are more likely to feel comfortable  changing  positions  which can help with “stalled labor” or plateaus. Certain postures in  particular  like  squatting and child’s  pose help tremendously as the baby descends through the birth canal.

Learn to use the tools of breathing and vocalization.  When it comes time to ride through the most powerful contractions, Vocal Toning combined with breathing  can be a couple of the most valuable tools for the birthing mother. A neuromuscular connection exists between the throat and pelvis. When the throat tightens out  of  fear or anxiety, this tightness extends all the way down into the pelvis. Vocal Toning teaches you how to keep this  neuromuscular  connection open creating more internal space,  which in turn allows you to ride the contractions, feel in control of your labor and manage your  pain effectively.

Use the muscles of the pelvic floor effectively.  Squatting  combined with kegel exercises during pregnancy can greatly help with your labor.  If you are used to working with these muscles, you will find it easier to use them quickly and effectively when it comes time to push. Toning the muscles of the pelvic floor also lessens the chances of tearing, and if there is some tearing, healing will be enhanced.

About the Prenatal Yoga teacher.  Elyse Tannenbaum (B.A., B.S.W. RYT.) is a certified Prenatal Yoga Instructor who has been teaching since 2003. She has had the privelege of working with several thousand expectant moms and new mothers, and has witnessed the beneficial effects of yoga experienced by women during this time of transition.  
Click here to learn how Prenatal Yoga has benefited mothers during pregnancy and delivery.  

Elyse is captivated by all the potential of  the human body particularly in the realm of pregnancy and birth, and continues to deepen her focus as a specialist in pre and postnatal care. She is also a Registered Pregnancy Massage Therapist, Postnatal/Mom and Baby Yoga Teacher, Infant Massage Instructor, and has recently trained as a Doula to assist women during labor and the birth process.

A former social worker, Elyse brings enormous empathy and knowledge to her work with both expectant and new mothers. She has made it her mission to help women see their intrinsic beauty and to honor their bodies at these times of both incredible wonder and equally incredible stress.