Even Star Yoga
Welcome to Evenstar Yoga, by Arwen
Pregnancy and postnatal yoga and mindfulness sessions at the Real Birth Studio.
My name is Arwen, I am a yoga teacher and midwife, with over 20 years’ experience, who specialises in pregnancy and postnatal yoga and mindfulness practice.
I believe in a holistic approach to pregnancy to support physical, mental and emotional wellbeing during this journey to birth and motherhood.
My Course is 6 x 90 minute Thursday evening sessions. From – 15th May to 19th June – 6pm til 7.30.
This will be followed by a day time reunion session with a bring and share lunch.
The sessions cover specific topics and follow a general pattern of introduction, discussion, mindfulness practice followed by a 60 minute yoga and relaxation session.
No experience of yoga or mindfulness is necessary, all equipment is provided
You can find more information below x
Course Content
Week 1: An Introduction to Pregnancy yoga & Mindfulness- Experiencing a Healthier & Happier Pregnancy & birth
A chance to meet the group, settle, explore the benefits of mindfulness and yoga, Complete a pregnancy and wellbeing plan, a look at diet, lifestyle, & the changing body & mind in pregnancy, cultivating acceptance.- RAIN meditation. 60 minute yoga & mindfulness session. Home Practice. Journal
Week 2: Grounding & Stability For pregnancy
Circle time, An overview of the pelvis and strengthening in pregnancy. An introduction to grounding in mindfulness, listening to your intuition, strengthening communication BRAIN tool. 60 minute empowering yoga, walking meditation to start. 3 step Breathing Space to conclude. Home practice: thoughts are not facts
Week 3: Release & Acceptance
A focus on the Pelvic floor & releasing. Diaphragmatic breathing. Responding not reacting, interrupting the stress reaction Cycle, mindful self-compassion. – A gentle flowing yoga session, Rose Petal Breath. Homework 3 step breathing space:
Week 4: The Third Trimester
A focus on slowing down, listening to your body and preparing for birth. The birth choices, birth environment, birth rights, circle discussion. A doula to be invited to the session. An emphasis on mindful communication. Use of 3 step breathing space and other tools for communicating needs. Listening to your inner voice. Followed by a gentle 3rd trimester yoga session. Homework, 3 step breathing space and stressful communication diary.
Week 4: The Third Trimester
A focus on slowing down, listening to your body and preparing for birth. The birth choices, birth environment, birth rights, circle discussion. A doula to be invited to the session. An emphasis on mindful communication. Use of 3 step breathing space and other tools for communicating needs. Listening to your inner voice. Followed by a gentle 3rd trimester yoga session. Homework, 3 step breathing space and stressful communication diary.
Week 5: Birth Preparation
Physiology, the primal brain in birth, stress cycle, the release of hormones, physical action and emotional experience. Movement and positioning for the first stage of labour, breathing through a contraction, exploring active labour and transition, navigating resistance, fear and pain. Second stage – birth breathing, non-directed pushing, Birthing the placenta. Using yoga and movement for birth, partner support, affirmations, Mindfulness preparation for coping with contractions. .
Week 6; The Fourth Trimester-
The golden hour following birth, mothering hormones and getting breastfeeding off to the best start. The early days with your baby & importance of support networks and self-care.to create a healthy postnatal body and mind.A Gentle yoga flow and body scan mindful relaxation. Emotional wellbeing and mental health looking at mindful moments and self-care rituals
Reunion with Baby
A chance to meet up with the group, meet the babies and share experiences. It would be lovely to bring and share lunch together. Date and time to be confirmed. Also a gentle yoga session beginning to strengthen and move the body with an emphasis on listening to the body and strengthening the core & pelvic floor. Again looking at mindful moments in the day and mindfulness and gratitude practice.
Why Sign up for a Pregnancy and Mindfulness yoga Course?
This course is the course for you if you are looking to have a happier and healthier pregnancy and birth.
The benefits of yoga and a mindful approach to pregnancy and birth are well evidenced. Yoga provides a body-mind practice that can help reduce stress anxiety and physical complaints at this time.
Mindfulness is defined as paying attention to the present moment and being aware of any thoughts, feelings and sensations that arise without judging them or trying to change them. This can counteract our tendency to live on autopilot and in pregnancy can help you to bond and connect with your unborn baby and listen to your own inner voice while coping better with your changing body and any worries or fears that arise.
Yoga compliments this with a gentle flowing mindful movement with a focus on the positions and movements that your individual body needs in pregnancy and birth.
It can be normal to feel apprehensive or even worried about giving birth and if you’re stressed and tense going into labour this can inhibit the process. For hundreds of years, women in different parts of the world have used relaxation, breathing and self-awareness as a way of coping with pain of labour and birth. This course incorporates relaxation and breathing techniques for you to use in pregnancy, birth and life generally.
The sessions are run as group sessions to help facilitate friendships and support networks through pregnancy and beyond, with built in time to talk together and a Whatsapp group should you wish to join.
Pregnancy and the birth process can be challenging but the approach suggested in these classes will give you the tools to listen to your mind and body and feel what is right for you and your baby in this process, thus increase trust in your own body, intuition and informed decision making regardless of how the birth process unfolds.
Other Benefits of yoga and mindfulness
- Helps relax pelvic floor muscles during labour.
- Can increase rates of spontaneous vaginal birth.
- Increased comfort in pregnancy and labour
- Can help with better quality sleep.
- Decreased pain and decreased length of labour.
- Can reduce rates of postnatal depression.
Click here to book on through my separate booking page, or contact me for anymore information.
