PRENATAL YOGA

You're on a journey toward childbirth: Are you prepared for everything that lies ahead? 

Whether you're a yoga veteran in search of a new fun yoga routine, or you're new to yoga, Val Cunningham gives you all the tools to make your journey the best it can be. Prenatal Yoga is your support system throughout, leading to a more comfortable pregnancy, quicker and less painful labor, and a speedier postpartum recovery. You do not need to take this journey alone; Val is with you every step of the way.

Your pregnancy is a special time in your life, so why would you choose something other than a special style of prenatal yoga? Val Cunningham developed Prenatal Yoga during her own pregnancy when she realized that all styles of prenatal yoga offered, at that time, could not adequately prepare her physically and mentally for labor. She wanted a yoga practice that specifically served the needs of the pregnant woman: one that prepares women for the marathon event of childbirth, while helping women discover their inner power and strength needed during this transformative period in their lives.

Val found these empowering and strengthening qualities in the soft flow of Vinyasa Yoga. In her private lessons, she adapts Vinyasa Yoga for the unique needs of every pregnant women, providing a system that works with her body without sacrificing the intensity that one needs to prepare for childbirth. By learning to link your breath and movements in a constant flow, you’ll greatly increase your ability to work with your body during labor and childbirth, reducing the likelihood that you’ll need medication or other interventions.

Val has witnessed the powerful impact that Prenatal Yoga can have on a pregnant woman’s health, wellbeing and confidence. The strengthening that occurs in your yoga practice prepares the necessary muscles for labor and childbirth, often resulting in shorter labor, less pain, and fewer interventions, including a decrease in the need for Cesarean sections.

Pregnancy is a transformative milestone in your life, and Val can guide you the entire way through her Yoga Private lessons. You will get accustomed to using your breath while your muscles are releasing and contracting, which will help you stay more comfortable and relaxed during labor. Practicing Prenatal Yoga gives you access to the confidence you need during your journey into motherhood, and help you discover your own inner power and strength. 

Val's private lessons give you many ways to listen to what your body is telling you. The program is designed to be accessible to pregnant women at any stage, from the minute you find out you’re pregnant right up until you give birth. She can create modifications for each trimester, allowing you to not only find a level that agrees with your body, but also address the changes occurring every day. No matter what level of practice you choose, Prenatal Yoga will empower you to have a connected, strong, and healthy pregnancy, and the best possible transition into motherhood.

PRENATAL YOGA FAQ

Everyone agrees that staying active and exercising while pregnant is the best way to maintain a woman’s health and fitness and prepare her for the often strenuous and challenging rigors of childbirth, but starting a prenatal exercise program can be daunting. In the first trimester (conception to 3 months) women often experience extreme fatigue and varying degrees of nausea or “morning sickness” (which is absolutely not confined to mornings.) Most healthcare providers and prenatal fitness experts will agree that women should listen to their bodies and rest during this transitional period. Women, in general, tend to not feel like exercising much and for those who were previously very active this can be a bit disconcerting.

Once the first trimester is over, most women have spent a couple of months out of an exercise routine and are intimidated to start something new or resume their past exercise routine. I have many women show up in the beginning of their second trimester feeling guilty and concerned that they have done nothing for 2-3 months and intimidated to start prenatal yoga. It seems to ease their minds when I tell them that 90% of my students are in the same boat, they come to their first class after doing virtually nothing during their first trimester and this is entirely appropriate since the number one rule to any prenatal activity is, “If it doesn’t feel good, don’t do it!”

I tell my students who have been out of an exercise routine for a while that when they start back up they should start very slowly, start with 15 minutes once or twice a day and see how that feels for a few days. I tell them they should start this way because their bodies have been changing over the last few months and are changing every day and the things that felt great before they were pregnant might not feel good at all now. A simple twist or side stretch might feel uncomfortable. Every woman is different, some women might need a few weeks of building up their exercise routine before they do a full class, others can do a full class, starting slowly and listening to their bodies, right away.

The question I get over and over is, “when is the best time to start a prenatal yoga routine?” and my answer is that there is no one right way when it comes to prenatal fitness. Every woman is different and is ready to start exercising when her body tells her it is time as long as she has no complications with her pregnancy and has gotten the ok from her doctor or midwife. This typically occurs at the beginning of the second trimester but some women can exercise during their first trimester or not start until the third trimester. My advice, if it feels good to exercise during your first trimester, is to take it easy, don’t push yourself, and consult with your doctor or midwife.

We have gotten so accustomed to “asking the experts” and getting the latest research (which almost always contradicts the previous research) that we have lost the connection with our own bodies. Pregnancy is a great time to reconnect with your body, to get in touch with what feels good for you and what doesn’t, whether it be food, exercise or any activity that you participate in, do it mindfully and pay attention, your body has a lot to say!

Many women who have regularly included inversions in their practice before becoming pregnant wish to continue doing inversions while pregnant. Women should listen to their bodies. If it doesn’t feel good they shouldn’t do it. It is not recommended that women who do not regularly practice inversions before pregnancy do inversions while pregnant.

As with inversions, if they haven’t been doing backbends before pregnancy, women should listen to their bodies and shouldn’t start doing intense backbends while pregnant. Moreover, because there is more weight being put on the spine during pregnancy, especially in the late second and third trimesters, intense back bending is not recommended.

After about four or five months of pregnancy, women should not lay on their backs for more than a minute at a time. The reason for this is that one of the major blood vessels called the vena cava runs along the back. The vena cava is responsible for bringing blood to the heart from the rest of the body. When a woman lays on her back the heaviness of the uterus can compress the vena cava, thereby diminishing the blood supply to the heart and to the baby. The results of lying on the back for a prolonged period of time are dizziness and lightheadedness as well as decreased blood flow to baby.

One of the most effective ways to turn breech babies after 36 weeks of pregnancy is to use yoga positions. The most effective position is the supported bridge. A woman should place a large stack of pillows under her hips making the angle of her hips to head at least 45 degrees. The higher she can get her hips, the better. She should stay in this position for a minimum of 10-15 minutes two or three times a day. This position will not be very comfortable and the baby will probably move quite a bit. To make this position even more effective, the woman should place something cold top of the uterus (eg. frozen peas wrapped in a towel), near the sternum where the baby’s head is. This encourages the baby to move away from the cold into the head down position. Note: Once the baby moves into a head down position, the woman should frequently sit in Bound Angle pose, with her feet together and knees out. This position encourages the baby’s head to engage in the pelvis. Women should avoid this pose while the baby is breech.

Postnatal "Mommy and Me" Yoga Privates: A fun interactive yoga class for both Parent and Infant! Classes will include postures (asana), breathwork (pranayama), and bonding exercises. You will spend time nuturing your baby while caring for yourself. At the end of class you will feel relaxed and restored.

• Do you want ancient information on how to get back in shape after labor, and consciously elevating your baby’s soul?
• Do you want beautiful music to support and uplift you?
  
• Learn yogic breathing techniques to help you during late night crying sessions with your new baby!

Benefits of Postnatal Yoga for You

In Postnatal Yoga, you will regain strength, energy and stamina that was lost during your pregnancy and birth. All exercises are safe and geared toward the postnatal body, focusing on rebuilding strength within the abdominal area, pelvic muscles and back. You will learn how to release tension in the neck and shoulders as well as bring balance back to the spine after experiencing the stresses of pregnancy and labor. Postnatal yoga can give your post-pregnancy body the extra-special care it needs, helping to relieve neck and shoulder tension, supporting your back, opening your hips, tightening your pelvic floor, and providing core toning. Postnatal yoga presents the opportunity to reconnect with your body following the transformative experience of childbirth. Postnatal yoga helps you re-discover yourself in your new role as mom, and helps give you physical and emotional strength and energy to meet motherhood.  Conscious breathing can additionally help to relax your body and mind and help you to center.  As your Postnatal teacher, I offer compassionate, present and attuned private lessons and can offer adjustments and suggestions specific for your body.

Benefits of Postnatal Yoga for Your Baby

Tactile, auditory and visual contact is important for your child's brain development and emotional well-being and can help assimilate trust and security. Trust and security lead to development of self confidence, the foundation of a balanced body, mind and spirit. By practicing certain postural sequences you can help establish routine, which builds on your babies knowledge of anticipation which can help develop language. Your baby may also sleep better and longer as a result of the physical and mental stimulation gained during postnatal yoga. Your infant will enjoy spending quality one on one time with you!

email val@valcunningham.com for postnatal packages and pricing.