Pregnancy Yoga

Available Online and In Person

What to Expect

This gentle yet effective online class is accessible for women in group classes from 13 weeks + or one to one classes from 12 weeks +.

We’ll go through practices to help you make the most of your pregnancy right up until your little one is ready to enter the world.

The course includes:

● Breath work, movement, positions for labour, hormonal regulation, restorative practices and more.

● Learn empowering tools and techniques for you to utilise during pregnancy and birth.

As an extra bonus during this time, a 10% discount on my upcoming ‘Birth Preparation for Partners’ workshop coming up in the Spring!

Plus First priority for my limited space Postnatal classes to support you further down the line.

All classes will take place via Zoom, which you can download here.

On sign up you’ll receive a unique online password with extra information about the course content.

For in-person sessions we comply with Current Covid-19 Guidelines. Our space is Steamed, Sanitised  and thoroughly  cleaned after each session. Temperature checks and sanitiser are provided upon arrival. Masks can be removed when given the all clear.

Advantages

Improve sleep and Reduce stress and anxiety

Decrease lower back pain, nausea, headaches and shortness of breath

Increase the strength, flexibility and endurance of muscles needed for childbirth.

Get your pregnancy yoga positions artwork here

What You Need

When

Choose 1 class a week, with the option to join Mondays, Wednesdays or Fridays.  Enquire for information on One One to sessions.

Private Classes

Pregnancy Yoga is also available in a more bespoke setting via one to one sessions on Zoom. 

Private classes offer a more direct approach to posture, offering personalised adjustments for where you are in your pregnancy, with a more flexible schedule to suit you. Shared classes, where you can join with a partner or friend are also available. 

Please contact us for further information. 

Birth Preparation for partners

In parenthood  2 heads are better than one when it comes to remembering

That’s why I put together some tips, tools and a fun afternoon or evening that you can look forward to with your birth partner, so we can meet together in a safe, sacred and non-judgemental space.

Can Yoga Help with Conception?

According to statistics, 1 in 7 UK couples are affected by fertility issues. Research has shown that Yoga can play a role in helping them.One of the major factors in causing “dis-ease” is Stress. When a woman is struggling to conceive, she may find herself in a situation where particularly-after many attempts-or some time has passed without becoming pregnant, striving can turn into struggling.

We hear the term “Trying for a baby”. This in turn can exacerbate stress thus hindering conception. The goal of Yoga is to achieve union, harmony and equanimity, resulting in more ease. I believe as in most things, we need to look to nature and the very fabric of our existence for keys as to what helps aid creation. Like with soil and any stable environment that is nurtured and cared for we witness the greater the chance for life to develop and flourish. My own experience of conceiving, is that when it happened, I was at my peak fitness and most optimal health. I believe Yoga played a huge role in this, creating the right environment within. Yoga Asanas such as Badhha Konasana (Butterfly or Cobblers pose) and Viparita Karani (Legs up the Wall) help open the body for pregnancy and simulate Prana (life force) by increasing blood flow to the pelvis and the uterus. When these areas are oxygenated it causes a ripple effect that can permeate throughout our entire bodies, leading to a homeostasis in all bodily systems including the reproductive, hormonal (endocrine) system, cardiovascular and branches of the nervous system. According to Francoise Barbara Freedman the founder of Birthlight with whom I’ve trained “A key focus in Yoga for conception and pregnancy is to increase and maintain the alignment of the spinal and pelvic bones.” This allows free flow of vital energies, enabling all systems of the body to perform their functions without pressure or congestion. This is especially important when you are planning to conceive. Asana is only one element of the science of yoga. Other elements include Pranayama (breath control) and Dhyana (meditation). Over time these practices can help quiet the fluctuations of the mind. Tending to the breath and by extension your mental health is complementary to creating a healthy environment which can boost fertility. In yogic tradition, the breath is key to the expansion of life, prana is what stimulates it.The more balanced and nourished the body and mind are, equally the greater chances for life to develop and flourish from within. Pregnancy Yoga Teacher, Tzaddi
Read more

Fertility yoga

A NIH study in partnership with The University of Oxford in 2010 reaffirmed what has been believed by some for many years. An indication that stress may delay women from getting pregnant. The study which showed biomarkers for stress in women’s saliva showed that women with fewer biomarkers for stress had less of a chance of conceiving during ovulation and that women with higher levels of cortisol in their bodies had an increased risk of miscarriage. Other research has found that yoga seems to aid women undergoing fertility treatment prompting some fertility clinics to introduce fertility yoga to their offerings.Yoga helps to relieve stress by reducing cortisol, eliciting the relaxation response stimulating the vagus nerve and improving vagal tone, In addition to a balanced diet and exercise, there are some Yoga styles that can be helpful if you’re trying to conceive. A Bija we offer Hatha and Iyengar inspired Restorative Yoga which are low-impact gentler aspects of Yoga.

Frequently Asked Questions

In some areas, evidence based yoga is available as a social prescription activity. Please enquire with your local GP practice and ask to be referred to a link worker with whom you can discuss your individual needs and suitability for the Bija Pregnancy Yoga course by self-referring

To make the course as accessible as possible some classes are available on a sliding scale. Please see the website for more information. Are there any free spaces? For every course that runs a free space is reserved for somebody who is unable to participate due to financial circumstances. Contact us for more information.We have worked in partnership with MumsAid as well as Fivexmore to help make the course more accessible.

The course is also available in a more bespoke setting via one to one sessions in the studio, at your home or on Zoom. Private classes offer a more direct approach to posture, offering personalised adjustments for where you are in your pregnancy, with a more flexible schedule to suit you. Shared classes, where you can join with a partner or friend are also available. Please contact us for further information.

All props are provided including blankets however we strongly suggest you bring your own towel or blanket. You may wish to bring your yoga mat, pillow or props if you have them, an additional blanket and some cosy socks for your relaxation. Bring some water as well to ensure you stay hydrated. If you are undertaking the online course, then apart from anti-slip mat please

You’ll Need

  • Time
  • A laptop or tablet
  • Space to practice – 6ft by 5 ft should be enough to move around comfortably

This list of props will enhance your experience and enable you to make the most out of the class:

  • Yoga mat (anti-slip)
  • Strap or long belt or scarf
  • Bolster or 2 thick cushions/pillows
  • 2 blankets
  • 2 yoga bricks or big, thick, hardback books (dictionaries are great)
  • Eye pillow or covering
  • Chair (from time to time)
  • Birthing ball (optional)

Safety is of paramount importance – please ensure your mat is sticky enough to support your changing body without slipping and your peripheral area is clear of obstacles. A waiver or email consent must be signed in order to participate.

Consent Form

DOWNLOAD



Wear comfortable clothes you can move in. You are welcome to keep your socks on when layingbut please ensure they are non-slip

Subject to availability, you are welcome to come along to the first session and pay for that one class as a one-time stand-alone and then sign up for the full 10-week course. Email us for this option

Enrolment closes after week 2. Therefore, if you are unable to make week 1 but are able to make week 2 then you may still undertake the course choosing to pay the full course fee or paying the remainder. Unfortunately if you have not been able to attend weeks 1 or 2 it will not be possible to attend subsequent weeks of that particular course.

Yes. To join the waitlist contact us via wellbeing@bijagarden.commentioning your current status (pre or postnatal, your preferred day/time of class and which course (s) you are interested in attending; whether Online or In Person–Group, Private or Shared classes

If any of the following warning signs occur, it is advised that exercise should be terminated:vaginal bleeding, dizziness, headache, chest pain, muscle weakness, preterm labour, decreased foetal movement, amniotic fluid leakage, calf pain or swelling and dyspnoea without exertion.Additional contraindications are listed  here. Hot yoga should also be avoided during pregnancy

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Looking forward to seeing you on the mat!

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