Yoga for Mamas-to-Be
Every Tuesday 17.30-18.30 and Friday: 12.00-13.00
The session includes gentle exercises, relaxation and breathing techniques and exercises that encourage the baby to be engaged into the pelvis.
Aims of the session:
Promotion of wellbeing and boosting your energy.
Strengthen your body and feel better.
Improving your body’s circulation.
Physical exercise boosts your blood flow. Exercises should be gentle but regularly practised.
Promotion of relaxation and calmness.
Emphasis is given on free abdominal breathing and breathing techniques in order to communicate with your baby.
Relief from backache, constipation, distended abdomen and oedema.
Exercise helps in pain relief, stimulates the muscles and therefore your intestine.
Preventing excessive gain weight.
Physical exercise helps you in having and maintaining a physiological weight.
Improving your sleep.
Exercise improves the quality of your sleep and reduces stress.
Strengthening your muscles, boosting your endurance and cardio.
Physical exercise in combination with a balanced diet can make you feel stronger and less tired.
Improving your posture.
By exercising the muscles of your back and abdomen, your body has a better posture and is relieved from myosceletical pains.
Based on recent studies, physical exercise in pregnancy leads to lower rates of Caesarean Section.
Engagement techniques are exercises that encourage the baby´s head to be engaged in the pelvic floor.
Relaxation and breathing techniques help you connect and communicate with your baby, trust your body and be physically and emotionally prepared for a natural birth.
Recent studies related to physical exercise in pregnancy have shown the following benefits:
- More gentle labour.
- Reduced length of the 2nd stage of labour.
- Reduced rates of Caesarean section.
- Faster physical recovery after labour.
- Reduced rates of hypertension in pregnancy.
American College of Sports Medicine. Impact of physical activity during pregnancy and postpartum on chronic disease risk. Med Sci Sports Exerc. 2006;38(5):989–1006.
Avery ND, Stocking KD, Tranmer JE, Davies GA, Wolfe LA. Fetal responses to maternal strength and conditioning exercises in late gestation. Can J Appl Physiol. 1999;24:362–76.
Bradley B. Price et al, Exercise in Pregnancy: Effect on Fitness and obstetric outcomes – A randomized trial. Med. Sci. Sports Exerc., 2012;2263-2269.
Clapp JF. Exercise during pregnancy. A clinical update. Clin Sports Med. 2000;19:273–86.
Da Costa D, Rippen N, Dritsa M, Ring A. Self-reported leisuretime physical activity during pregnancy and relationship to psychological well-being. J Psychosom Obstet Gynaecol. 2003;24:111–9.
Dempsey JC, Butler Cl, Williams MA. No need for a pregnant pause: physical activity may reduce the occurrence of gestational diabetes mellitus and preeclampsia. Exerc Sport Sci Rev. 2005;33(3):141–9.
Goodwin A, Astbury J, McMeeken J. Body image and psychological well-being in pregnancy. A comparison of exercisers and non-exercisers. Aust N Z J Obstet Gynaecol. 2000;40:422–47.
IROIS, Alexioupoleos 1 and Leoforos Vouliagmenis, Argyroupoli, Athens, 164 52
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