10-Weeks Postnatal Yoga Course

On this 10- week journey you will get an opportunity to take time for yourself, connect back with who you are and revitalise and strenghten your body and mind. We will be exploring accessible poses, exercises and breathing techniques to replenish your resources and give you the support to nurture your mental and emotional well-being. In a consistent and supportive space you will continuously be guided to tap into your own intuition and inner strength which will enable you to take on challenges, connect with your healing body and embrace this new phase of your life.

My ultimate goal is to give you tools and confidence to listen to your inner self and make conscious choices that will empower you both as a mother and a woman.

In my courses I’m using an intelligent and grounded methodology from the appleyoga approach to Pre & Postnatal Yoga that empowers women throughout the pregnancy to go deep into their practice with lightness and grace. It is biomechanically knowledgeable, safe and grounded and features key actions for empowerment and freedom in the body.

Transformational yogic tools used together with a balanced understanding of the emotional and psychological journey into motherhood as well as the relevant and precise anatomy and physiology are the keys to inspiring safe practice of pregnancy yoga.

Information on key learning or theme of the class

Opening with sound and breath work

Setting an intention

Pelvic Floor Work

Warm up mixed with Pilates exercises

Sun & Moon Salutations adapted to your healing body

Yoga postures - standing, seated, balancing, twists, backbending, hip openers, etc.

Yoga breathing techniques

Closing relaxation, meditation and sound work

SAFETY GUIDELINES

As a general rule I do not teach women in the first six weeks after giving birth

Consult with your doctor before signing up for the course

Submit a signed health form (will be sent to you before the course) presenting your medical conditions

You may need to eat before the class, I encourage lighter snacks rather than a heavy meal

Always listen to your body

Postnatal Yoga helps your body and mind to recover from pregnancy and birth. The gentle and focused exercises are designed to help to heal your body and also deal with fluctuating moods because of hormonal changes.

Physically: Yoga Postures/Asanas

Eases tightness, tension, aches and niggles in the post natal body

Strengthens the back, abdominal and pelvic floor muscles

Releases tension in the back, shoulders and neck muscles

Helps to improve posture

Yoga toning breath to help you heal the vertical abdominal muscles if they separated

Pelvic floor exercises may help you reduce swelling an speed up recovery around the perineum

Calms the nervous system

Mentally: Breathing Techniques/Pranayama, Sound Work and Meditation

Decreases overall stress and promotes relaxation

Rejuvenates the mind and increases energy

Builds patience and inner-calm

Improves blood flow

Restores hormonal balance

Gives you time each week to nurture yourself

Emotionally: Help to heal emotionally after difficult pregnancy or birth

Deepens connection with your postnatal body and your baby

Gets you out of the house in a friendly, non judgemental, supportive environment

Sense of support through community/ other moms

Location & Start Date: Omlab Studio (Boavista), March 2023

When: TBC

Investment: 150€/ 15€ per class

Minimum group: 5 people