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Yoga 4 Mums 2 B | Yoga 4 Mums & Bubs

YOGA 4 MUMS 2 B

These classes are designed to strengthen your mind and body in preparation for labour, delivery and motherhood, all of which are physically demanding & strenuous activities. Sessions also give you a chance to rest, relax, re-energise & to re-connect with your unborn baby.

Sessions include Yoga postures to prevent & relieve common discomforts of pregnancy as well as relaxation techniques and breathing exercises to calm participants during pregnancy & labour and abdominal and pelvic floor toning to enhance postnatal recovery.

Benefits of Yoga 4 Mums 2 B

	Alleviates common discomforts of pregnancy such as back pain, cramps, sciatica, heartburn, swollen feet & ankles/ water retention, heartburn, headaches & SPD (Symphysis Pubis Dysfunction)
	Strengthens, tones and relaxes
	Creates space for yourself & your growing bub (physiologically & psychologically)
	Can provide invaluable time for you to connect with your unborn bub- especially if your life is busy & doesn't allow much time out for reflection.
	Great opportunity to connect with other Mums 2 B

TIME	FRIDAY	SATURDAY
6 - 7.15pm	Life-Source North Sydney
8.30 - 10am		Life-Source North Sydney

If these times are inconvenient or you're experiencing pelvic pain (Symphysis Pubis Dysfunction), have high blood pressure, are carrying twins or you're in your third trimester, we recommend Private Sessions so that we can tailor a programme to meet your specific needs.

Why Private Sessions?

1.	Convenience of session time
3.	In the privacy of your own home
3.	Personal attention
4.	You require special attention because you're experiencing pelvic pain (either symphsis pubis dysfunction or posterior pelvic pain), you have high blood pressure, you're carrying twins or you're in your 3rd trimester.

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YOGA 4 MUM & BUBS

Yoga 4 Mums & Bubs provides communication, interaction, connection and fun between you & your bub & includes specific poses to release tension in your shoulders, neck, arms and back and exercises to re-strengthen your abdominals and tone your pelvic floor.

These sessions cater to new Mums who aren’t enticed by boot camp style fitness training and would prefer a more gentle, nurturing yet challenging style of postnatal workout. For Mums that are currently doing other fitness programs, Yoga 4 Mums & Bubs compliments other fitness programs by providing a much needed stretch, rest & relaxation. Unlike other fitness programs for Mums & Bubs, Bubs get a workout too! Sessions include a Baby Yoga sequence to help your bub sleep better and longer, improve digestion & ease gas pain and increase body awareness.

Benefits of Yoga 4 Mums:

	Releases tension in your shoulders & neck caused by breastfeeding, nursing, holding your bub in a carrier.
	Tones your abdominal muscles to restore their strength & elasticity and therefore helps to ease back pain.
	Re- strengthens your pelvic floor muscles to prevent prolapse of the pelvic organs & incontinence & to improve your sex life.
	Strengthens your lower back
	Opens your chest & strengthens your upper back and therefore, improves posture.
	Relieves mental & physical exhaustion from lack of sleep

Benefits of Yoga 4 Bubs:

	Helps Bubba to sleep better & longer
	Improves digestion & gas pain
	Re- strengthens your pelvic floor muscles to prevent prolapse of the pelvic organs & incontinence & to improve your sex life.
	Turns fussiness into happiness
	Promotes a healthy, physically fit lifestyle
	Strengthens the Mum- Bub bond
	Increases neuromuscular development
	Cultivates self- esteem & a positive body image
	Boosts the immune system
	Reduces stress & develops relaxation techniques
	Reduces anxiety
	Increases body awareness
	Aids the natural development of movement from birth to walking.

Source: Itsy Bitsy Yoga by Helen Garabedian pg,1

How does 'Yoga 4 Mums & Bubs' differ to other Postnatal fitness programs?

	Rather than leaving your Bub with a babysitter, he/ she is either lying beside your mat or you integrate him/ her in different poses throughout the session strengthening your Mum & Bub bond.
	Your Bub gets a work out too! Bubs are natural Yogis but the natural movement Bubs need to experience is being reduced with the use of confining bub- holding devices such as car seats, walkers, seated activity centres & prams. 'Baby Yoga' encourages your bubba to have a healthy lifestyle. You & your Bub can even practice these exercises at home.
	Complements other postnatal programs. Not only will you be strengthening your muscles but there's plenty of opportunities to stretch your tight muscles, relax, restore your lost energy and leave you feeling rejuvenated!
	Yoga 4 Mums & Bubs focuses on flexibility. It addresses your changing lifestyle as well as your stiff limbs. Yoga is about flexibility of the mind as well as the body therefore, it encourages Mums to be open & flexible to their Bub's needs. Yoga 4 Mums & Bubs is a calming yet vigorous way to align and strengthen your body while having fun with your Bub.

What if my baby cries/ needs changing/ feeding/ nursing?
If your baby cries, breathe deeply & remain calm. Nobody hears your baby's cries as loudly as you do. Please attend to your baby if he/ she needs their nappy changed, a feed, a cuddle or to be put to sleep.

TIME	WEDNESDAY	THURSDAY
10.00 - 11.15am	Life-Source North Sydney
11.00am - 12.10pm		Rose Bay Yoga

If these times are inconvenient or they clash with your baby's feeding or sleeping times or you had a C-section, have RSI or back pain or you have specific fitness goals we recommend Private Sessions so that we can tailor a programme to meet your specific needs.

Why private sessions?
1. Convenience of session time
2. In the privacy of your own home
3. You require personal attention because you had a C-section, you have a weak pelvic floor, you're experiencing RSI, back pain or have specific goals
4. You want to develop a Yoga programme that is tailored to meet your personal needs.

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