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It would be my honour to be able to assist women in preparing not only their body but also their minds for pregnancy, birth and motherhood.
Through gentle exercise, pre- and post-natal yoga, meditation, breathing techniques and nutritional advice, we can work together to help you to feel confident in your body and embrace the journey towards becoming or expanding a family.
I have been in the fitness industry for over 10 years and have finally gotten used to the early mornings, getting up to practice and teach yoga or help people become fitter and stronger is the best way to start the day.
TestimonialsMelissa Walters"I joined Alicia’s classes just after finishing treatment for cancer. Some pregnancy yoga poses need extra care, read here which yoga poses pregnant women should avoid when practicing yoga during pregnancy! Doctors will sometimes advise against vigorous workouts during the 1st Trimester and you may not feel much like exercising. During pregnancy your ligaments will begin to soften, in preparation for the birth - especially during the 3rd Trimester. At some point during the 2nd Trimester you may begin to feel uncomfortable lying on your back. Inverted poses may sound uncomfortable but can be quite helpful, providing relief from the pressure of your baby on your bladder and to give your legs and lower back a rest from the extra weight – but don’t do it if it feels uncomfortable! The half lotus position can constrict the blood flow to the lower parts of the legs which can cause problems if you are prone to varicose veins.
If you are attending a regular class make sure your yoga instructor knows your pregnant – or choose a dedicated pregnancy yoga class. If you’re pregnant and looking for ways to relax or stay fit, you may be considering prenatal yoga. Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new parent. Be careful to avoid Bikram yoga, commonly called hot yoga, which involves doing vigorous poses in a room heated to 100 to 110 F (38 to 43 C). To protect your health and your baby’s health during prenatal yoga, follow basic safety guidelines. If you’re interested in taking a prenatal yoga class, look for a program taught by an instructor who has training in prenatal yoga. Restorative yoga can provide great benefits during pregnancy; yoga poses for lower back pain are particularly helpful.
Hormonal changes, pregnancy weight gain, and the baby's growth and repositioning can really put a strain on your spine. Child's Pose: This is a great posture for lower back pain or even just to unwind for a few minutes. Downward Facing Dog Pose: By elongating the spine in Down Dog, you release tension throughout the back.
It's common for regular yoga practitioners to follow a modified pregnancy routine right up to the baby's birth. Most instructors advise mothers not practice Hot Yoga, Power Yoga or Bikram Yoga during pregnancy.
See Pregnancy Yoga PosesGallery for visual illustrations of more poses appropriate for pregnant women.
The first three months of pregnancy are the most fragile, and many people are warned to take it easy. During this time we come together to practice Yoga and Breathing techniques each Saturday at 8am. I feel so blessed that I can live my vocation and I love that my work fits in so easily with my lifestyle, the two are one and the same. She has offered so much wonderful advice on health and nutrition, and I’m so grateful to have her as a guide on my road to a happier, stronger, healthier me."Alisa Elliott"Alicia intuitively caters for individual levels and requirements- physically, emotionally and spiritually. Listen to your body and do what feels right for you – remember yoga in pregnancy is about stretching, breathing and body awareness and should not cause any strain or discomfort.
Make sure you widen the space when doing forward bends so as not to apply any undue pressure. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies. You’ll be encouraged to focus on breathing in and out slowly and deeply through the nose. You’ll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.
While standing, sitting or lying on the ground, you’ll gently move your body into different positions aimed at developing your strength, flexibility and balance. At the end of each prenatal yoga class, you’ll relax your muscles and restore your resting heart rate and breathing rhythm. Bikram yoga may raise your body temperature too much, causing a condition known as hyperthermia. Before you begin a prenatal yoga program, make sure you have your health care provider’s OK. For most pregnant women, at least 30 minutes of moderate physical activity is recommended on most, if not all, days of the week.
When doing poses, bend from your hips — not your back — to maintain normal spine curvature. These restorative prenatal yoga poses use props to support the body and will help make space for the baby, open the hips and relax the lower back.
These prenatal yoga poses are gentle, but will still allow you to enjoy some physical activity while in the first three months of pregnancy. You will receive a private session as part of your package to teach you who to move safely and effectively for your stage of pregnancy ensuring you get the most out of your classes.
I love her dynamic yoga classes, and her warm and encouraging nature enables you to reach your potential and believe in yourself. But did you know that prenatal yoga may also help you prepare for labor and promote your baby’s health? You may also practice different breathing techniques and making deep sounds, such as humming or grunting. You may be encouraged to listen to your own breathing, pay close attention to sensations, thoughts and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm. If they’re not an option, talk to the instructor about your pregnancy before starting any other yoga class.
In addition, ashtanga and other types of power yoga may be too strenuous for women who aren’t experienced yoga practitioners.
You may not be able to do prenatal yoga if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.
However, even shorter or less frequent workouts can help you stay in shape and prepare for labor. Avoid lying on your belly or back, doing deep forward or backward bends, or doing twisting poses that put pressure on your abdomen. On an exhale, fold forward at the waist and walk your hands forward, dropping the chest and head between the upper arms.
For the most fragile part of pregnancy, focus on these gentle exercises. Supta buddha kahasanaThis pose will open the hips and help relax the lower back. Before you start prenatal yoga, understand the range of possible benefits, as well as what a typical class entails and important safety tips.
Prenatal yoga breathing techniques may help you reduce or manage shortness of breath during pregnancy and work through contractions during labor. You can modify twisting poses so that you only move your upper back, shoulders and rib cage.
Open your knees to accommodate your belly, and fold forward, resting your arms and head in front of you. I have attended many classes and have had many teachers of yoga- Happyfit yoga is by far the best and Alicia’s yoga is the part of my week I most look forward to."Felicity Merrick"After training with Alicia I am in the best shape and I feel healthier than ever – and more educated than ever about food and fitness! Avoid inverted poses, which involve extending your legs above your heart or head, unless you’re an experienced yoga practitioner. If you experience any pain or other red flags — such as vaginal bleeding, decreased fetal movement or contractions — during prenatal yoga, stop and contact your health care provider. For better relaxation, take a few deep breaths while you are in position. Warrior IIThe warrior II pose will help you stay active and healthy in the first months of pregnancy. As your pregnancy progresses, use props during postures to accommodate changes in your center of gravity.
Sink into the floor and breathe deeply, and if you are content, hold Child's Pose for a few minutes.
And helping me continue my journey and maintain my weight."Diana Romanic"I can not recommend Alicia’s services enough. Place your hands on your shins and support your rise by moving your hands up the legs until you return to Mountain Pose. She not only teaches fitness and health to her clients, she practices what she preaches by living a holistic lifestyle and is an inspiration to everyone around her.
She is one amazing unique young lady, a wealth of knowledge and she most certainly does practice what she preaches. I count myself very lucky to have Alicia in my life and look forward to many more years with her.
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