Prenatal to the Cradle
Yoga & Doula Services for Prenatal, Birth, and Beyond

Prenatal Yoga Class Schedule*

*All Prenatal Yoga classes are a little over one hour in length and located at Renew Yoga in Daytona Beach, FL unless otherwise noted.

Mondays @ 5:45pm-7pm

We are proud to offer a wide-range of classes tailored to meet your unique needs. We offer private and group classes. Please call Alexis @ 386.214.3769 for more information.

What is Prenatal Yoga?

 During this transitional time many physical & emotional changes take place.  Prenatal Yoga is about honoring these changes in our hearts and our bodies as we connect to baby and honor the Goddess within.  This class uses specific yogic postures to help strengthen the pelvic floor muscles, improve circulation, encourage flexibility, stimulate digestion, and increase overall comfort during pregnancy. Linking yoga postures with the breath will lead you to new discoveries, bringing awareness to the mind, body, and spirit of both you and your baby. You are gifted with motherly intuitive wisdom. You understand deep within about the organic process of birth. A warm-hearted community makes space for you to freely discuss any challenges and celebrations and connect mother and baby to prepare for a healthy, mindful, more natural approach to the powerful experience of labor and birth. Prenatal Yoga may be practiced through all trimesters (clearing any medical issues with the care provider) and is a great way to connect with other mothers-to-be and establish friendships that go far beyond the journey of pregnancy and childbirth.  No previous yoga experience is required! Wear comfortable clothes you can move in and bring a bottle of water to drink.

What are the Benefits of Prenatal Yoga? 

Improved Birth weight
Decreased preterm labor
Better growth of baby in the womb
Decreased pregnancy-induced hypertension

How Can Prenatal Yoga Benefit Me During Pregnancy?

Increases overall strength and flexibility - Yoga enables the stretching of not only muscles but the tissues that encase your muscles, stimulating organ systems and promoting the circulation of blood and oxygen.

Reduces low back pain and sciatica - As you become acutely aware of proper body alignment, you can carry yourself and your belly in an integrated manner.  This can help reduce the degree of pelvic tilt associated with pregnancy and significatnly reduce the lower back pain pelvic tilt can cause.

Reduces aches and fatigue in the thoracic and cervical regions of the spine - It can be difficult to find a comfortable space for yourself when trying to sleep.  As a result, spinal alignment can become compromised.  Certain yoga poses create more fluidity in the spine.

Reduces swelling and inflamation around the joints - A regular yoga practice improves and promotes the circulation of blood and oxygen throughout the body. As a result, swelling and inflammation surrounding joints such as the ankles and wrists in dramatically reduced.

Helps physically prepare your body for birth - Prenatal yoga often includes poses to assist in the toning of the pelvic floor muscles.  Familiarizing yourself with and strengthening these muscles can allow you to efficiently and effectively use them in labor and to push your baby into the world.

Improves emotional well-being - Participation in a group prenatal class provides a supportive community of other women who are experiencing each stage of pregnancy themselves and preparing for birth.  

How Can Prenatal Yoga Benefit me During Labor?

Use of deep belly breath soothes and empowers and helps you to listen and respond calmly - Deep belly breathing helps move the body into the action of the parasympathetic nervous system (rest-and-relax-response).  The body responds to the parasympathetic nervous system by slowing the heart rate and decreasing blod pressure while increasing the release of endorphins.  When you consistenly practice moving your body in a rhythmic fashion in unison with your breath, you carry with you a powerful relaxation and pain management tool.  The imprinted memory of your relationship to your breath can assist in managing the growing pain of a contraction. 

Facilitates the labor process - Through yoga, you can learn how to identify when you are holding tension in your body.  A tense body in not going to facilitate the birth process as easily as one that is relaxed.  Moreover, when the body is tense, you may experience tension in thought and a withholding of the breath.  Consequently, a regular prenatal practice can reduce the length of your labor.

Improves your physical comfort - Many yoga poses can translate wonderfully into comfortable laboring positions.  It can be helpful to have an idea of how you can position your body to help you during contractions and during relaxation.

Prepares you for use of meditation and visual imagery tools - When it comes time to ride through the most powerful contractions, visual imagery combined with breath work can be one of the most powerful labor tools.  Additionally, the opportunity to develop a moment by moment awareness in yoga practice can assist you in attending to labor moment by moment and is an asset to managing labor.

Familiarizes you with the concept of vocalization - In many yoga classes you will have an opportunity to become comfortable with the inherent power of vocalization, which is a very powerful asset in labor.  Vocalization encourages a commitment to a long, deep inhale and a long, slow exhale which is supportive of deep belly breathing and the opening necessary to birth your baby.

Helps you to use the muscles of your pelvic floor effectively - Squatting combined with a kegal-like movement during pregnancy can assit your labor.  If you receive an epidural you will lose sensation in your pelvic floor, which can make pushing your baby a bit of a guessing game.  If you are used to working with these muscles, you will find it easier to use them even if you cannot feel them.  And in a natural birth, you will want these muscles to work quickly and effectively when it comes time to push.

[Narendran, S. (2005) "Efficacy of yoga on pregnancy outcome.")



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