Prenatal Yoga Class: Prepare for a Peaceful Journey into Motherhood
Are you an expectant mother or do you know someone who is eagerly awaiting the arrival of their little one? Look no further than our free Introductory Prenatal Yoga Class to help nourish and support you during this special time of your life.
About the Class:
During this introductory session, you will have the wonderful opportunity to delve into the world of prenatal yoga. Led by Adrienn Ürmös, founder of Yorflo, a certified prenatal yoga instructor, hypnobirthing teacher and doula, this regular class will guide you through a series of gentle exercises, stretches, and breathing techniques that are specifically tailored to the needs of expectant mothers. Regardless of whether you are new to yoga or have prior experience, this class welcomes participants of all fitness levels and varying degrees of flexibility.
Benefits of Prenatal Yoga:
Physical Well-being: Pregnancy can bring about various discomforts such as back pain, swollen ankles, and muscle tightness. Prenatal yoga is designed to alleviate these common predicaments by strengthening your body, enhancing flexibility, and promoting a healthy posture throughout your pregnancy.
Emotional Support: Pregnancy is an emotionally transformative period, and practicing yoga can provide invaluable support along the journey. By centering the mind, reducing anxiety, and fostering emotional well-being, prenatal yoga offers a safe space for you to connect with your baby and nurture your inner self.
Breathing and Relaxation Techniques: Learning different breathing techniques and relaxation exercises during prenatal yoga can be immensely beneficial during labor and delivery. By honing these techniques, you can cultivate the ability to remain calm, focused, and grounded amidst the beautiful chaos of childbirth.
Location: F2 Pilates Studio- Budapest, Fürj u. 2, 1124
Cost: This introductory class is a wonderful opportunity as it comes to you at absolutely no cost!
Spaces for this special introductory prenatal yoga class are limited, so we encourage you to reserve your spot early to avoid missing out. To register, simply visit our website at or get in touch with us directly at firstname.lastname@example.org.
Whether you are seeking to enhance your physical fitness, find emotional solace, or simply connect with other women who are expecting, our Introduction Prenatal Yoga Class provides the perfect platform for embarking on a mindful and empowering journey into motherhood. We warmly invite you to join us and experience the joy and numerous benefits that prenatal yoga has to offer!
Note: Please consult with your healthcare provider before engaging in any physical activities during pregnancyand read our disclaimer here.
Let me share one of my client’s success story, she used to have PCOS symptoms. She has changed her diet and started practicing Aviva’s method, she experienced very positive changes only in a few months.
So let me share a letter I recently got from this young lady who started practicing Aviva’s method with me in October. I am so proud of her. She worked hard to get healthy again, now she shines and she also lost a lot of weight. 🙂
‘My story began at the age of 17 …
when I was quite upset that all of the girls in my class had started their periods long before, except me. Of course, all of them told me ’you should be happy about it’. After several gynaecological visits, they found everything was all right. The doctor prescribed a number of hormone treatments that brought my periods, but then again nothing happened next month. After the last medication hormone cure he then prescribed contraceptive pills to set an artificial cycle.
After 4 years I decided to stop taking the contraceptive. To my surprise, my period spontaneously started after 3 months, but my cycle was very irregular. Then I moved abroad and my cycle completely stopped. After half a year it turned out that I had PCOS (Polycystic ovary syndrome) and also insulin resistance. I started to search the Internet, I was shocked and totally miserable.
I didn’t want to take medicine again, so I decided to change my lifestyle and diet. One of my very nice friends recommended that I should visit Adri, who is a certified Aviva trainer here in Malta, and this method is recommended for curing PCOS. I was so miserable and I felt I have nothing to lose if I give it a try,
so I attended the Aviva workshop.
Adri was very kind, patient and helpful. She was teaching the exercises in detailed step-by-step, making sure everyone is doing everything properly. After the workshop, I also got personalized instructions from her how to practice Aviva at home. I completed the exercises 2-3 times a week, and after with some instructions I learnt how to master them, and these retro “dance events” became part of my evening routine. After a few weeks, miracle happened! Then again next month. Beside the strict diet and the introduction of regular exercise, weight loss has also begun. I’m pretty sure Aviva had a great role in getting my body start functioning again. J’
When it comes to postnatal recovery I usually meet three types of mums. With four births I have been all three of them… Please forgive me for the generalisation.
The one who wants a flat belly. now.
The one who feels miserable, lost and ashamed, because she wets herself. (might be because of other pelvic floor issues).
The one who wants to feel better in her body but doesn’t know how to start.
So in nutshell let’s go through these situations…
A. When a Mum wants her flat belly back, we usually talk about the separation of the abdominal muscles, often referred to as diastasis/diastasis recti.
It takes 9 months for our body to change and to develop another fully functional human being. During this time the baby needs and makes space in our bodies. The abdominal muscles are flexible and can easily adopt to this change. But the tissue between the abs, called the linea alba is not so much. Often it gets weaker, thinner or in some cases even tears. Very often it is not able to pull the abs back to their original places after the pregnancy and a gap will remain there. If this gap doesn’t close the muscles cannot fulfil their original functions- like keeping our organs safely in their places. There will be much more pressure on the pelvic floor and on the lower back.
So it is not only an aestethical issue. And unfortunately usually classic abdominal exercises like crunches, Russian twists… make the situation even worse.
I can help you with identifying if you have separation and teach you special exercises to close the gap. Also I will explain you which movements you can do safely and which ones you should avoid.
B. Incontinency and pelvic floor issues are very common but not normal.
I know how lost I felt realising I have a prolapse after our 3rd baby. And I meet so many mums with similar issues, like
Loosing control of the bladder in some situations, or in general, sometimes even without feeling it.
Air goes in the vagina with certain moves, and makes a funny noise when leaves.
Lost sensation or not feeling tight during intercourse.
Strange feeling of pressure ‘down there’ or a bulge in the vagina.
After going to the toilet the feeling you have to go again, right away.
Mums who had c-sec births usually think that their pelvic floor is safe, but unfortunately it is not so simple. When our abdominal muscles and the core in general is weak the pressure on the pelvic floor is much greater. So even after a c-sec or actually even without being pregnant women can develop pelvic floor disorders.
I can teach you special pelvic floor exercises that will make your pelvic floor muscles strong. Even stronger than ever. And you can prevent or improve any pelvic floor dysfunctions including prolapse.
C. Starting exercising safely in postpartum
And of course it is very common that a mum is a bit lost what she can do when it comes to start exercising again after the birth. How she can – if she should, fit her previous workout schedule in her new busy life. How she can fit anything in her life when the baby is there in 24/7 requiring mummy’s attention.
My postnatal classes are short enough to manage with babies around, hard enough to get stronger. I only work with mums in small groups or privately to be able to give as much attention as needed.. You can come to a class in the morning, during the day or in the evening, also online. And with recorded classes you can practice anytime really. No excuses. 🙂
So what can you do?
First of all respect your body. I always say postnatal recovery starts before birth.
PREPARE for the birth with yoga and exercise. Let birth happen in its own rhythm, and birth your baby in an upright position if possible. The position which is the most comfortable for you and you feel in control. Don’t push, just breath your baby out. I can help you with breathing techniques, and if you need more practice or guidance you can come to my prenatal yoga classes or join The Wise Hippo hypnobirthing course and become a master of relaxation and breathing techniques.
You can save yourself from a lot of trouble if you REST, mostly in bed, in the first 6 weeks after the birth of your baby.
Look up what the word quarantine origins from. 🙂
Yes, 40 days even if you feel fit. Be a Queen enjoy your baby and let yourself spoiled. You are a Superhero you have just brought a baby to Earth-side. Your body and soul went through a lot, so give yourself a little time.
If your family is not really helpful, organise what you need in advance. Maybe a cleaner a few times, a doula who can support you in any ways you need. You can prepare and freeze some food in advance or just order.
Some women say they cannot afford to rest time-wise or financially. But it is really and truly about priorities. Those mums who had some problems after their birth can do it very differently after the next baby.
Start exercising in a gentle way. Remember it took 9 months…
Your core needs to get strong again, your body needs to find a new balance. So start with a little core activation and very gentle movements like ‘cats and cows’.
If you don’t know what core activation means please go to a professional, who has experience with postnatal recovery and can guide you properly. There are programs and apps online, but it is really worth to invest in a private consultation or check up, so you have a better understanding what you really need.
I very often find that pelvic floor issues and diastasis actually origins from a bad posture. So I also use yoga and pilates elements to increase flexibility and safely improve core strength to correct the mums’ posture.
My top 10 tips to get back on track:
Keep your core safe: Check and correct your posture often during the day. When you lift anything do it with a straight back.
Keep your abs safe: Turn on your side first when you get up from a laying position or when you lay down.
Keep your pelvic floor safe: Tilt your pelvis a bit and contract the pelvic floor muscles in situations when inter-abdominal pressure increases – for example when you sit down, get up, when you squeeze. or when you lift something heavy.
You can slowly start cats and cows and Kegel’s exercises even the next day you delivered your baby if it’s not painful.
First go to classes which are gentle and the focus is on core activation like pilates or yoga classes. Best if you go to special postnatal recovery classes as a start.
Not all instructors understand the postnatal needs, so as a rule of thumb avoid sit-ups and any pose or exercise which require similar movement, squats if you cannot engage your core, or lowering/lifting straight legs when laying on your back.
Plan a schedule that is realistic. – There will be days when it’s even a challenge to take a shower. So you might feel overwhelmed and have no idea how you can do a workout. Even 5 – 10 minutes once or twicea day can have an effect, and you definitely feel better after a little exercising and stretching.
Develop healthy eating habits so your digestions will be smooth and easy.
Listen to your body, do what feels good. Pain is not your friend.
Only go back to more intense exercising that includes weight lifting, squats, running, jumping when your core and pelvic floor are strong again.
And remember your first priority must be yourself – if you are not well it is difficult to care about others. Ask for help if needed. Love yourself, your body and respect it.