Be sure your teacher is certified in Prenatal Yoga….keep you and baby safe…!
With over 300 hours in Prenatal proffessional trainings, your instructor has also been trained to know when to
suggest a student consult a health care professional regarding pregnancy issues. We possess the understanding of
psychological considerations during pregnancy and how to differentiate between high-risk and non-high-risk
pregnancy. Specialized to the needs of the pregnant woman, including practice and teaching skills for trimester-
specific yoga techniques are in consideration at all times.
Help During Pregnancy...
Increases overall strength, flexibility & well-being — When you practice yoga, you are not only stretching your
muscles, you are stretching the tissues that encase your muscles, stimulating your organ systems, promoting the
circulation of blood and oxygen, breathing more intentionally, and focusing your attention inward through
imagery and meditation. The combined effect is intended to be one that promotes a heightened state of physical
and emotional well-being.
Reduces low back pain & sciatica — As you become acutely aware of proper body alignment, you can
carry yourself and your belly in an integrated manner. This can help to reduce the degree of pelvic tilt associated
with pregnancy and significantly reduce the lower back pain which it can cause. Additionally, there are specific
yoga poses which stretch the muscles and tissues associated with the lower back, hips, and hamstrings. Your
instructor should make these poses a part of each class.
Reduces aches & fatigue in the thoracic & cervical regions of the spine — During pregnancy, it can
be difficult to find a space for yourself when trying to sleep. As a result, spinal alignment can become
compromised. Certain yoga poses create more fluidity in the spine by stretching the Para spinal muscles.
Reduces swelling & inflammation around your joints — A regular and consistent asana practice
improves and promotes the circulation of blood and oxygen throughout your body. This, in turn, can reduce
swelling and inflammation around ankles and wrists.
Aids in digestion — As baby grows, your intestinal organs get pushed around, which may affect your
regularity and cause indigestion. Safe and gentle rotations and forward folds can help to promote regularity and
aid in overall digestive flow.
Helps prepare you physically for giving birth — A regular practice of squatting asana helps to tone
muscles of your pelvic floor and helps you gain strength to remain comfortable in a squatting position. This is an
integral part of any yoga program as it helps to familiarize you with these very useful muscles. Even if you choose
not to squat during labor, you will want to be able to use these muscles efficiently and effectively when nature
calls upon you to push your baby into the world.
Improves emotional well-being — Participating in a group prenatal class provides a community of support
from new friends who understand what you are experiencing. Some programs may even include discussions about
pregnancy-related topics such as doulas, nursing, and birth plans.
Help During Labor...
Regardless of whether you are looking forward to a drug assisted birth or planning for a natural delivery, regular
participation in a prenatal yoga program can reduce labor-associated anxiety by helping you tap into your own
labor tools.
Soothe & empower yourself by finding your own inner rhythm — You can learn to breathe in a
way that is relaxing and natural, rather than contrived or awkward. When you consistently practice moving your
body in a rhythmic fashion in unison with your breath, you carry with you a powerful relaxation and pain
management tool.
Facilitate the labor process — Through yoga, you can learn how to identify when you are holding to
tension in your body. A body that is tense is not going to facilitate the birth process as easily as one that is relaxed.
Moreover, when the body is tense, you may experience tension in thought and a withholding of breath.
Improve your physical comfort — If you are hoping for a natural birth, it can be helpful to have an idea of
how you can position your body to help you during contractions and during relaxation. Many yoga poses can
translate wonderfully into comfortable laboring positions.
Learn to use the tools of meditation & visual imagery — When it comes time to ride through the
most powerful of contractions, visual imagery combined with breath work can be one of the most useful labor
tools.
Become familiar with the concept of vocalization — Labor is no time to be shy. It is the rare woman
who births naturally and does not make a lot of noise in the process. If your yoga class includes chanting, you
have an opportunity to become comfortable with the inherent power of vocalization. After all, "Om" is the birth
sound!
Use the muscles of your pelvic floor effectively — The weeks of squatting were not done in vain!
Squatting combined with a kegel-like movement during pregnancy really can help your labor in two ways. If you
receive an epidural, you may lose sensation in your pelvic floor which can make pushing your baby out a bit of a
guessing game. If you are used to working with these muscles, you will find it easier to use them even if you
cannot feel them. Alternatively, if you are opting for a natural birth, you will want these muscles to work quickly
and effectively when it comes time to push.
Finding the Right Instructor
It is important to find a class and teacher that feels right for you. It is okay to ask for references of students who
participated in the program. Don't be shy about asking your potential yoga instructor about her training, the
format she uses, or the intention of her class. Pregnancy is not the time to attend a regular yoga class. Not only
does that increase the likelihood of causing injury, but you would be missing out on a wonderful opportunity to
participate in a class tailored for pregnancy
Techniques include: alignment for the expectant mother, appropriate yoga techniques for each trimester, how to
practice yoga techniques safely and relaxation and stress management techniques. We have studied in depth the
human anatomy and physiology (both physical and subtle body) related specifically to considerations during
pregnancy. Topics included a strong overview of what is normal anatomy and physiology during pregnancy, how
organs function during pregnancy, overview of the complications, including miscarriage, premature labor,
hypertension, preeclampsia and body mechanics. Let me help you design lesson plans for each trimester!
Certified by the National Yoga Alliance in Prenatal Yoga (includes Postnatal)
Sandy Hicks, RYT 1000 and RCYT www.GroundedByYoga.com
With over 300 hours in Prenatal proffessional trainings, your instructor has also been trained to know when to
suggest a student consult a health care professional regarding pregnancy issues. We possess the understanding of
psychological considerations during pregnancy and how to differentiate between high-risk and non-high-risk
pregnancy. Specialized to the needs of the pregnant woman, including practice and teaching skills for trimester-
specific yoga techniques are in consideration at all times.
Help During Pregnancy...
Increases overall strength, flexibility & well-being — When you practice yoga, you are not only stretching your
muscles, you are stretching the tissues that encase your muscles, stimulating your organ systems, promoting the
circulation of blood and oxygen, breathing more intentionally, and focusing your attention inward through
imagery and meditation. The combined effect is intended to be one that promotes a heightened state of physical
and emotional well-being.
Reduces low back pain & sciatica — As you become acutely aware of proper body alignment, you can
carry yourself and your belly in an integrated manner. This can help to reduce the degree of pelvic tilt associated
with pregnancy and significantly reduce the lower back pain which it can cause. Additionally, there are specific
yoga poses which stretch the muscles and tissues associated with the lower back, hips, and hamstrings. Your
instructor should make these poses a part of each class.
Reduces aches & fatigue in the thoracic & cervical regions of the spine — During pregnancy, it can
be difficult to find a space for yourself when trying to sleep. As a result, spinal alignment can become
compromised. Certain yoga poses create more fluidity in the spine by stretching the Para spinal muscles.
Reduces swelling & inflammation around your joints — A regular and consistent asana practice
improves and promotes the circulation of blood and oxygen throughout your body. This, in turn, can reduce
swelling and inflammation around ankles and wrists.
Aids in digestion — As baby grows, your intestinal organs get pushed around, which may affect your
regularity and cause indigestion. Safe and gentle rotations and forward folds can help to promote regularity and
aid in overall digestive flow.
Helps prepare you physically for giving birth — A regular practice of squatting asana helps to tone
muscles of your pelvic floor and helps you gain strength to remain comfortable in a squatting position. This is an
integral part of any yoga program as it helps to familiarize you with these very useful muscles. Even if you choose
not to squat during labor, you will want to be able to use these muscles efficiently and effectively when nature
calls upon you to push your baby into the world.
Improves emotional well-being — Participating in a group prenatal class provides a community of support
from new friends who understand what you are experiencing. Some programs may even include discussions about
pregnancy-related topics such as doulas, nursing, and birth plans.
Help During Labor...
Regardless of whether you are looking forward to a drug assisted birth or planning for a natural delivery, regular
participation in a prenatal yoga program can reduce labor-associated anxiety by helping you tap into your own
labor tools.
Soothe & empower yourself by finding your own inner rhythm — You can learn to breathe in a
way that is relaxing and natural, rather than contrived or awkward. When you consistently practice moving your
body in a rhythmic fashion in unison with your breath, you carry with you a powerful relaxation and pain
management tool.
Facilitate the labor process — Through yoga, you can learn how to identify when you are holding to
tension in your body. A body that is tense is not going to facilitate the birth process as easily as one that is relaxed.
Moreover, when the body is tense, you may experience tension in thought and a withholding of breath.
Improve your physical comfort — If you are hoping for a natural birth, it can be helpful to have an idea of
how you can position your body to help you during contractions and during relaxation. Many yoga poses can
translate wonderfully into comfortable laboring positions.
Learn to use the tools of meditation & visual imagery — When it comes time to ride through the
most powerful of contractions, visual imagery combined with breath work can be one of the most useful labor
tools.
Become familiar with the concept of vocalization — Labor is no time to be shy. It is the rare woman
who births naturally and does not make a lot of noise in the process. If your yoga class includes chanting, you
have an opportunity to become comfortable with the inherent power of vocalization. After all, "Om" is the birth
sound!
Use the muscles of your pelvic floor effectively — The weeks of squatting were not done in vain!
Squatting combined with a kegel-like movement during pregnancy really can help your labor in two ways. If you
receive an epidural, you may lose sensation in your pelvic floor which can make pushing your baby out a bit of a
guessing game. If you are used to working with these muscles, you will find it easier to use them even if you
cannot feel them. Alternatively, if you are opting for a natural birth, you will want these muscles to work quickly
and effectively when it comes time to push.
Finding the Right Instructor
It is important to find a class and teacher that feels right for you. It is okay to ask for references of students who
participated in the program. Don't be shy about asking your potential yoga instructor about her training, the
format she uses, or the intention of her class. Pregnancy is not the time to attend a regular yoga class. Not only
does that increase the likelihood of causing injury, but you would be missing out on a wonderful opportunity to
participate in a class tailored for pregnancy
Techniques include: alignment for the expectant mother, appropriate yoga techniques for each trimester, how to
practice yoga techniques safely and relaxation and stress management techniques. We have studied in depth the
human anatomy and physiology (both physical and subtle body) related specifically to considerations during
pregnancy. Topics included a strong overview of what is normal anatomy and physiology during pregnancy, how
organs function during pregnancy, overview of the complications, including miscarriage, premature labor,
hypertension, preeclampsia and body mechanics. Let me help you design lesson plans for each trimester!
Certified by the National Yoga Alliance in Prenatal Yoga (includes Postnatal)
Sandy Hicks, RYT 1000 and RCYT www.GroundedByYoga.com
Grounded By Yoga offers yoga classes and instruction at all levels to Ontario County residents living in: Canandaigua, NY 14424, Victor, NY 14534, Geneva, NY 14456, Farmington, NY
14425, Bloomfield, NY 14469, Naples, NY 14512, Lima, NY, 14485and Clifton Springs, NY 14432, Mendon, NY 14506. Honeoye Falls, NY 14472
14425, Bloomfield, NY 14469, Naples, NY 14512, Lima, NY, 14485and Clifton Springs, NY 14432, Mendon, NY 14506. Honeoye Falls, NY 14472
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