Pregnancy and post natal yoga, gentle yoga, lifestyle coaching
Together with Julie Whitehead, I am delighted to be offering a day retreat for couples expecting a baby. The day will focus on birth preparation, hypnobirthing and pregnancy yoga.
If you are in the Hampshire or West Sussex area and expecting a baby later this year or early 2020, this is the retreat for you. The whole day is aimed to relax you and your partner and arm you with the best tools for a calm and positive birth experience.
Hello beautiful pregnant women!
Looking forward to welcoming you to pre natal yoga course starting 25th June at Canoe Lake Pavilion (7.45pm – 8.45pm). In the meantime there are a few things I highly recommend you start thinking about/ doing in preparation for birth whatever stage you are at.
Firstly try to find 5 minutes everyday for meditation or breathing. If this seems very alien to you, don’t worry over the course we will work on it. I recommend finding guided meditation on YouTube here is one I liked during pregnancy.
Secondly try to get out everyday for a walk- yes every day. Walking is unrivalled in its fat burning, strengthening legs and pelvic floor and gentle cardio.
Thirdly start doing your pelvic floor exercises. This is crucial for an easier time pushing during 2 stage labour and for quicker recovery afterwards. I recommend this app: KPFE it times your squeezes and releases and the free version reminds you to do it once a day. You should be doing it 2-3 times a day in order to seriously strengthen your pelvic floor.
Finally, I hope your partner is giving you lots of rest time. Make sure you start to slow down a little. Pregnant women are strong and should continue to exercise to be healthy and well but allow your partner to do the cooking / cleaning / sorting out the bills. Right now you are doing the most important job of growing new life and it can be exhausting. Give yourself credit for this and allow yourself more relaxation time than you have before. Also extra cuddles and kisses from your partner to get the oxytocin flowing is always welcome (we will talk more about oxytocin on the course).
Looking forward to sharing more information and practicing yoga with you from June. In the meantime take care, rest and eat well and DO YOUR PELVIC FLOORS!!!
Lottie x
I am holding a new 6 week prenatal yoga course in Southsea for expectant mothers over 12 weeks. This prenatal yoga course combines movement and breath helping Mamas to relax and stay fit during pregnancy.
We will be covering awesome yoga postures for pregnancy, breathing techniques for pregnancy, relaxation techniques for pregnancy and safe workouts for pregnancy.
If you’re 12 weeks and over, this course will connect you to your baby bump in a safe and comfortable environment.
Location: Canoe Lake Pavilion
Dates: JUNE 25th, JULY 2nd, 9th, 16th (none 23rd) 30th, AUG 6th.
Time: 7.45-8.45pm
Prices: to make it flexible for all attendees
Full course £50
4 classes £35
Drop-in £10 per session
Contact me to book.
Starting 7th May, new post natal yoga classes for new mama’s!
A chilled post natal yoga class for Mums to safely get back into exercise post baby. Classes will cover pelvic floor strength, shoulder and back opening, leg stretches and reintroducing ab strength.
Post partum yoga classes will be at Canoe Lake Pavilion, Southsea on Tuesdays, 11am – 12 noon.
£10 drop in, £50 for block of 6
Post 6 weeks (vaginal birth) or 10 weeks (c-section). Pre-crawling babies welcome.
Postnatal yoga is a great way to relax the mind while exercising the post natal body safely.
Come and be restored, we will focus the mind, work the body and you’ll leave feeling refreshed and relaxed.
Firstly, congratulations on your pregnancy!
I want to share some key ideas and exercises that have helped me during my pregnancy. Every woman is different, and every woman carries differently, but the following 5 tips aim to give some basic ideas about pregnancy yoga.
Pregnancy yoga aims to calm the nervous system and focus the mind. It is amazing at preparing the body for labour and the birth.
Pre-natal yoga is a great way to relax and also keep fit during pregnancy, check out the following 5 pregnancy yoga tips.
1.Be aware of your pelvic floor muscles
Often in pregnancy and birth preparation we are told to exercise our pelvic floor muscle. You need to be aware of it in the first place – it is a ‘floor’ of muscle between your pubic bone, coccyx and sit bones. This floor holds your uterus up, as well as your bowels. It’s a key muscle to be RELAXED during labour. Most of us know how to contract the muscles to help strengthen the pelvic floor, but you need to learn how to relax this crucial muscle, see the following exercise.
As the seasons change, Autumn is the perfect time to reset your balance, reflect on your summer and reissue your intentions for Autumn and Winter.
The kids are back to school, the nights are drawing in and Strictly is back on the TV. It’s easy to think the season is a downhill spiral to Winter and the Christmas madness, but I’d encourage you to take some time for yourself and enjoy all the wonders this beautiful season has to offer.
This week my classes focused on TRUST. We looked at trusting our body and breath. We started with pranayama (breathing exercises) to stimulate the mind before we started flowing. And in class we returned to the idea of trusting your breath to carry you through sequences and postures.
Although it sounds like a fluffy self development term, self love is all about giving yourself some credit, cutting out self-sabotage and championing yourself more. It’s about having more time for yourself; doing things that nourish your soul and make you feel great. It is not ego or self-importance, it is about self compassion!
Have regard for your own happiness and wellbeing. Learn to self love.
What are you grateful for?
At this time of year when we are focussed on self improvement and resolutions, I’m encouraging my students to look into what they are already great at. What in their wider lives and day to day are they thankful for?
A warming sequence for a cold winter evening.