Welcome to Canberra Yoga Space, and congratulations on your pregnancy.
We look forward to supporting you in your journey towards birth this current term.
To ensure poses are appropriate and optimal for your safety and well-being, kindly DOWNLOAD THE PRENATAL HEALTH QUESTIONNAIRE and complete it.
Please hand in the form to your teacher (Eli Haski) at your first class. PLEASE NOTE: If you are continuing on from the last term, it is not necessary for you to complete the entire form, but kindly email any updated information on the form in the body of an email to Monica at prenatal “@” canberrayogaspace.com.au (replace “@” with just @).
Please note our general policy on Prenatal yoga, including policy on missed classes and make-up classes:
1. Policy on make-up classes: You are allowed up to two make-up classes in any 10-week course. You can use these two make-up credits to either attend another prenatal course within the next two weeks (we have two Prenatal Courses each week, one on a Monday evening 7-8:30PM, and another on a Saturday morning 10:15-11:45AM), or to attend Postnatal Yoga (Mums-n-Bubs) after birth. You will need to either call the studio or send an online enquiry to organise your make-up class (we will need to allocate the credit to your chosen class).
2. When should I join the course? Practise is recommended from after 12 weeks. You can begin practise when you feel ready, i.e. unlike the rest of our courses where we encourage participants to enrol from the very beginning (as coverage and information is progressive) – for our Prenatal Yoga Course, we recommend and encourage you to start practise when you feel ready. You are welcome to attend the course at any point in time during the ten-week course, enrolling for the entire remainder of the course. You can use any remaining credits in the next course, or post birth.
3. When is it optimal to practise? The body will feel at its most energetic during the second trimester, and we encourage women to make the most of practise during that window of time. Appropriate and regular mindful exercise during pregnancy not only prepares the body for birth, but it also allows for quicker muscle recovery post birth. The muscles in the body which have been conditioned to be active will not only be ready for repetitive tasks (carrying, lifting, travelling) that come with motherhood, it will also support a quicker and easier transition into fitness with less dormancy leading towards birth.
4. What if I’m feeling tired or sick? Should I attend practise? It is fundamental to the course for you to listen to your changing body and respect what it needs – hence, by the same token if you wish or need to rest from practise, we encourage you to do so – without worrying about missed credits or the value you’ve invested in your classes. Each woman is different – some women practise all the way until just before delivery. Others require more rest during pregnancy.
5. Can I make up my class at another prenatal class? We run two classes at Canberra Yoga Space. One on Mondays at 7PM, and another one on a Saturday at 10:15am. If you cannot make it to your designated time, you are welcome to send us a request to make it up by attending the other class that week. Please note, that this is subject to the number of attendees already enrolled. We need to ensure that everyone is comfortable, and hence we will consider your request when we receive it. It is more often likely that it is ok. But we always need to consider this at the time. Please send your email request to classes “@” canberrayogaspace.com.au (replace “@” with just @) – and we can move your credit across for you.
We have put together the following Prenatal Yoga FAQs to assist you in finding the right prenatal class for you.
No, not at all! The classes are gentle and safe for beginners as well as having options for those who are more experienced practitioners.
Yoga mats, and all yoga props you need such as bolsters (big cylindrical pillows), blankets, blocks and eye pillows are provided for at the studio. Please bring a bottle of water in case you get thirsty, and any extra pillow you prefer lying down on for your comfort, if you have any. Wear lose comfortable clothing. We practice with bear feet, so no foot wear required in class.
You can start from 12- 14 weeks onwards.
Yes, definitely! Many women keep practising yoga until 40+ weeks.
Yes, it should! You will get to practice a lot of skills during the term which will help you cope with labour, as well as support you to get more understanding and confidence around birth, and to trust the birth process. Labour is unpredictable, and that is part of the beauty of this amazing journey. This course is designed to relax you, provide information which might help, as well as support you to trust yourself and the journey as it unfolds.
Most likely. We will be covering techniques to help cope with pain, and the perception of pain; as well as relaxation techniques as well as why relaxation is important.
Prenatal yoga can assist in preventing backpain and provide techniques for relief when it occurs. A sore back is a common complaint amongst pregnant women as bub gets heavier towards the end of the second trimester/ beginning of the third trimester. We would recommend, however that you consult a physiotherapist, osteopath or chiropractor to ensure your safety.
During pregnancy, the hormone relaxin is released in the body. There is the tendency to overstretch during pregnancy, as relaxin sooftens the ligaments around the pelvis as part of preparing your body for birth. Hence, as we will cover in Class 1, it is important to be conservative in your movements; never stretch to the edge of your flexibility range, and always be mindful of whether it feels right for you.
Core stability (abdominal muscles) and pelvic floor are engaged in many postures, not only to help strengthen your back as bub’s weight increases towards the end of your pregnancy, but also to help strengthen these muscles, to ground you, and to keep the pelvis from becoming unstable.
Postures which might increase pelvic instability are avoided or modified – you will be made aware of these poses as we go along.