Postnatal Yoga Complete Set (Classes 1 to 8)
Mix-n-match any of the parts for the yoga workout you really need in the time you have available. Get a complete workout in under 30 minutes! It’s really easy!
Use these yoga classes as dedicated time to nurture yourself. Your health and wellbeing is crucial to the health and wellbeing of your baby (and family). Assist your body and mind to rejuvenate after the birth.
Each yoga class has three parts: (1) Centering, (2) Routine, (3) Relaxation. You can choose to only do the routine and relaxation from any of the classes (each class has a theme or focus area) or just the centering and routine – all depends on how much time you have. The best bit is you can get a well-rounded workout in 30-40 minutes.
For this class you will need: a yoga mat, 2 blocks, a strap or belt, a blanket, a bolster, access to a wall space and a chair (depending on your flexibility).
Special note: It is generally safe for you to commence practising yoga 6 weeks after giving birth. This will of course depend on your personal circumstances. We strongly recommend that you consult your medical practitioner before commencing yoga to ensure you are ready.
Class 1 – Core Awareness and Strengthening: This 1st of a set of 8 classes focuses on core awareness, hamstring stretches, balancing postures, and core and leg strengthening.
Class 2 – Mobility in Lower Back, Hips & Shoulders: This class focuses on increasing mobility in your lower back, hips and shoulders, and developing abdominal deep core awareness and toning.
Class 3 – Back-Strengthening & Spinal Extension: This class focuses on strengthening and opening your upper back, spinal extensions, and increased arm strength.
Class 4 – Back and Abdominal Strengthening: This class focuses on spinal extension, back & abdominal strengthening, and chest opening. This class is designed to compliment your business lifestyle. With an emphasis on re-building your core awareness & strength, as well as supporting you in being calm, relaxed and balanced.
Routine 5 – Strengthening Your Body: This class focuses on building strength with lunges and standing poses. This yoga class works on different focus areas with the body that you need to re-build your core awareness & strength, as well as supporting you in being calm, relaxed and balanced.
Routine 6 – Pelvic Floor Strengthening: This class focuses on developing inner thigh, pelvic floor, and outer hip strength, as well as tone the waist and abdominals. It will ensure you get the exercises needed to re-build your body after birth.
Routine 7 – Core Stability: This class focuses on developing your core stability, arm strength, releasing of hip and shoulders.
Routine 8 – Relax and Rejuvenate Your Energy (Self-Contained Class): This class is a full self-contained class – it is not part of the mix-n’ match set. It focused on relaxing and rejuvenating your energy, and making you feel nurtured. Allow yourself the time you need to restore your energy levels with experienced pre-natal yoga teacher Ana Davis.
This is set of 8 open level classes and total length is 351 minutes.