Prenatal Yoga & Fitness Classes
We offer Prenatal Yoga classes online & in our Oakville location.
Stroller Fit starts on the 14th of August and we will be adding a wide range of yoga & fitness classes shortly.
- Prenatal Yoga – Wednesday 7.30pm currently via Zoom ($5 per class)
- 6 week packages available via the links below – gain one free class!
- Mom & Baby Postnatal Yoga – New dates coming soon.
- We will be adding more classes and dates shortly as soon as we can get you back into our newly renovated Oakville studio towards the end of August 2020!
Currently our yoga classes take place online through Zoom until we can safely reopen our Oakville location (Ground floor of the Palermo Medical Centre)
What are the benefits of Prenatal Yoga
Yoga has many benefits to the prenatal body; as well as making Mom feel awesome you will learn tools for labour and birth and the postpartum period, and increase mobility in the pelvic floor to assist during birth and learn breathing techniques to help repair pelvic health postpartum.
Prenatal Yoga creates a sense of calm, relieves stress and provides an opportunity to connect with your body and your baby through movement and breath. Studies have proven that integrated approach to yoga – postures, breathing and meditation combined – can improve birth outcomes such as higher birth weight, lower risk of pre-eclampsia and reduced blood pressure.
In our Prenatal Yoga classes, our specialized yoga instructors work within a body of knowledge about pregnancy-related ailments and discomforts, ensuring that movement is at once safe and considered and yet builds strength and stamina. During the class we will learn and work on breathing patterns in order to create mobility in the pelvic floor muscle, essential both before and after birth. We create flowing movement in the postures to enable moms-to-be to feel graceful as well as stretched and energized. It will tackle the aches and pains of pregnancy and leave you feeling refreshed, restored, strengthened and provide you with some essential tools for labour, birth and the early months of motherhood. Not to mention that each yoga session ends with a relaxing savasana guaranteed to recharge your batteries!
There are many advantages to Prenatal Yoga. Anatomically, the body is preparing for a journey that is new (if this is your first baby) or reminding itself of the beautiful experience it has been through previously. Stretching the body, molding all your joints into slow, relaxed and comfortable positions to connect with your mind, body and soul are just one of the many wonderful benefits for you and your baby. Research shows practicing yoga during pregnancy can help improve sleep, increase strength, flexibility and endurance of muscles needed for childbirth, reduces stress and anxiety as well as decrease lower back pain and nausea.
Prenatal Yoga can help with edema, low back pain, gestational hypertension, improved birth weight, carpal tunnel syndrome, pelvic discomfort, rib discomfort, pressure on pelvic floor, muscular stiffness, heartburn, constipation, sciatica and morning sickness. Regular Prenatal Yoga practice throughout pregnancy has also been proven to reduce the risk of pre-eclampsia and low birth weight.
In Prenatal Yoga we will also: Improve balance as body weight distribution shifts, teach methods of breathing that enable correct movement of the pelvic floor muscle in preparation for birth and post-birth repair, decrease stress, improve sleep, encourage the baby to move into a correct position for birth, encourage connection between Mom & baby, give an essential time out from the stresses and strains of daily life in pregnancy – a session just for mom and baby, of calmness, peace and tranquility through flowing movement.
The pelvic floor is a hammock of muscles that form a bowl attached to your pelvis; this muscle is a vital part of our anatomy and particularly important for labour. Yoga can help to increase mobility in the pelvic floor to contribute to healthier outcomes postpartum; reducing the risk of low back pain, diminished sexual satisfaction or incomplete bladder emptying after baby is born!
Prenatal yoga is beneficial in all trimesters of pregnancy. During the first trimester, prenatal yoga can help to energize the body with a gentle workout that can relieve lethargy and help reduce feelings of nausea through breathing exercises.
When should I should start Prenatal Yoga
In the second trimester, energy typically increases and we use prenatal yoga help to safely work into the areas of stiffness in the body, as your body grows and changes and natural movement patterns become restricted. We work on opening the hips, stretching the side body, improving core strength safely without using the intra-abdominals, strengthening the thighs and legs to improve balance, relieving tension on the pelvic floor and focusing on the breath to encourage healthy movement of the pelvic floor.
In the third trimester, we continue to stretch any areas of stiffness in the body; we work on squatting postures and we learn some tools for labour – using poses such as toe stretches to demonstrate how the breath can help us work through moments of intensity. We will work in poses that can help to relieve pain in labour, and some that Mom can come back to post labour to relieve aching shoulders, to open the chest, and to gently stretch the legs. In the third trimester we also focus on meditation to overcome physical intensity, and to find inner calm and peace as well as connecting to baby and the breath.
Did you know – midwives can often recognize whether a lady has attended prenatal yoga, due to her breathing techniques and poses to relive labour discomforts!
Each yoga session is an hour long and always at your pace. The body will experience peaks of highs and lows throughout the practice and it is important not to overwork you or baby. Having a timed session allows for you to truly shut the world out for a while and focus on yourself through a grounding experience. The improvements and benefits from prenatal yoga can be noticed after one session and we encourage you to adapt a regular practice into your routine to notice optimal results. Each class ends with a beautiful savasana which will recharge the lowest of batteries!
Research published in the medical journal Preventative Medicine in 2012, showed that pregnant women who practiced yoga for one hour, three times per week, were less likely to have low birthweight babies, pregnancy-related diabetes and high blood pressure. The study concluded that prenatal yoga could help to prevent complications during labor.
You wouldn’t run a marathon without preparation: Why would you go into labor without preparing for it? Labor is one of the most physical things you will ever do, and prenatal yoga can help you prepare for it.
We suggest checking with your doctor prior to starting any new exercise regime.
We are delighted to launch our Stroller Fit classes starting with a free intro class on the 14th of August.
Nazia our certified fitness intructor will run the classes each Friday morning at 08.30am except for holiday weekends. The classes will be for 1 hour and begin at our Oakville location in the Palermo Medical building at 2525 Old Bronte Road, Unit 160 (Outside next to Kumon)
We are starting with a free intro class on August 14th and then we will run the classes for another 6 weeks into the fall. Please note there is no class on Friday September 4th due to the long weekend.
Individual classes are $15 + HST
6 week packages reduce the price to $12.50 + HST per class
There is plenty free parking at 08.30am on a Friday so we would love to see you there!
Sessions will run rain or shine so please dress according to the weather. It’s advisable to wear layers so that you and baby can be comfortable at all times. Remember to bring water for you and milk/water for your baby if you are not breastfeeding. Snacks are always a good idea 😊
Covid Precautions For Stroller Fit
Due to COVID-19, please follow these guidelines to ensure the safety of all mothers, babes, and instructors;
- Social distancing will be maintained throughout the class.
- No equipment sharing (including weights, toys, diapers, baby wipes, food, etc.).
- Babies must remain in their stroller unless being fed, having their diaper changed, or to be soothed.
- Participants are encouraged to bring and use hand sanitizer at each session.
- COVID-19 Screening Questionnaires are to be filled out before class.
- Wearing a mask is optional but the entire class is outdoors for your safety and peace of mind.
- If you have any Covid-19 symptoms at all, no matter how minor please do not attend a session.
What is there are thunderstorms or something else unpredictable happens? If the weather is safety risk then we may cancel the class but if it’s a weather issue then we can bring the class indoors to our yoga studio (numbers permitting). Any class that has to be cancelled due to unforeseen circumstances will be added on at the end of the sessions.
How old should my baby before I attend? You should be at least 6 weeks postpartum and have the all clear from your Dr to start fitness classes again.
What should I wear? A well fitting sports bra is always a good idea when partaking in any sports activity particularly after having a baby.
Comfortable stretchy clothing and layers of clothing so that you can be comfortable. Comfortable and supportive running/walking shoes are also best.
Do I need a running stroller? No, you don’t need a running or sporty stroller. Just ensure that your tires are inflated if you have inflatable tires and that your baby is secured to the stroller with the harness.
What happens if I need to feed my baby? Please, stop and feed your baby at any time that you need to. To minimise feedings for the hour of your class we suggest offering your baby a feed before your session starts.
What equipment is needed at a class? You will firstly need your baby diaper bag so that you have everything you need for them and then you can bring running shoes, comfy clothes, hat for babe and mummy, water bottle and of course anything that babe will need.
What if this is my first exercise after having a baby? You know your body best so do what feels right for you. Don’t over exert yourself as movements you did prior to baby will fee different post baby. All levels of fitness are welcome to attend