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Pregnancy
is a special time in your life to nurture your Self. Prenatal
Yoga in the Khalsa Way* provides safe, simple & effective
exercises designed to strengthen & relax your rapidly
changing body, and prepare you for an easier childbirth.
Come share your experience with other women, as you empower
yourself through yoga, meditation, & guided visualization
to prepare for the natural process of childbirth. The
approach is gentle and safe for women in all stages of
pregnancy. Focus is on body alignment through yoga postures,
breathing, and strengthening the body, mind and spirit
to prepare for birth. Prenatal Yoga promotes concentration,
relaxation and flexibility!
Come
join a prenatal yoga class and enjoy this wonderful opportunity
to share experiences with other women and expand your
community with friends on the same path - motherhood!
*
Gurmukh Kaur Khalsa, yogi of 30+ years, author and featured
on many videos, has developed The Khalsa Way. Ingrid
has trained with her personally at her studio, Golden
Bridge Yoga in Los Angeles. In Gurmukh's words,
"The
Khalsa Way integrates thousands of years of technology
with the latest and most innovative birthing techniques.
The effect is an improved physical stature and stamina
and a heightened mental capacity that can benefit
women choosing either home births, a birth center
or hospital births. In addition, The Khalsa Way is
unique in terms of its emphasis on community. Women
celebrate together, sharing stories and experiences.
They help and support each other. As a result, you
are likely to develop friendships during the course
that will continue throughout your life.The Khalsa
Way is not simply a technique; it is a caring, a sharing,
and an invitation to experience a new and vastly improved
way of life."
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Prenatal
Yoga
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| Your
Prenatal Yoga class was a blessing for me and my baby!
The breathing techniques far surpass anything offered
in the hospital's birthing classes. Your teachings
of focus and endurance are what fine-tuned the breath
to work through the hours of labor. And the exercises
helped me push the baby out in record time. I also
feel that the breathing and exercises had a lot to
do with the fact that my baby is so easily soothed.
She's 11 months old and all I have to do to calm her
is hold her close, breathe deeply, and quietly chant. |
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--Michele
Bergeron, Middleton, MA
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Sample Posture/Asana
for Prenatal Yoga
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| Asana: |
Child's Pose |
| Benefits: |
Expands chest
and opens up lower back. Relaxing. |
| Timing: |
Anytime. |
| Description: |
Go onto floor
on all fours, open up the knees, toes together, heels |
| separated.
Sit back on heels. Lower yourself down onto forearms
and lower forearms to the floor. Bring forehead to
the floor. As your belly gets bigger, you can put
a pillow under your forehead. Breathe and relax. Stay
in this position as long as it is comfortable, concentrating
on slow, rhythmic breathing. Walk hands up to chest
and inhale into sitting position. |
| Repetitions: |
Once. |
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Yoga401K
instructor, Ingrid F. Miles, is a member of the
International Kundalini YogaTeachers Association (IKYTA)
(