1) Listen to your body and be comfortable
Make sure you feel comfortable in all the poses and during breathing or meditation. Adjust to use more blocks and talk to the teacher about how to make it comfortable if it isn't. Perhaps lie on your side rather than on your back as your bump gets bigger (should be fine up to about 30 weeks but see how it makes you feel) and encourage yourself to take easier alternatives that are offered, especially during your third trimester.
2) Take it easy
If you are a beginner, then this will be easier for you, but if you are an experienced practitioner, you'll need to really focus on doing less than you are used to and practicing slightly differently. You want to stay strong and supple during your pregnancy to avoid common aches and pains, but be careful to avoid over stretching (see below) or straining.
3) Make space for your baby
Stand with the feet wider than your hips and be careful not to squash your bump or feel any pulling in the abdominal area. Forward bends are still wonderful to practice as long as you keep the legs wide, bend the knees and go as far as feels right for you. Avoid deep twists in the abdomen, keep any twisting lighter and 'above the bra strap' so your shoulders are twisting comfortably, but not your belly. Consider twisting in the opposite direction so the twist is more open in the belly area. Don't push yourself into anything.
4) Start any time after 13 weeks
The sooner you start, the more benefit you will gain and any time from 14 weeks is a safe time to join in. And you can continue all the way through as long as you feel good and keep enjoying the practice.
5) Keep your spine lengthened
Keeping your back in great shape will help support you all the way through your pregnancy. Focus on keeping your spine lengthened in asana and use your 'chin lock' (jalandara bandha) to help keep your spine and back of the neck long.
6) Be careful of over stretching
Your body is producing a hormone called Relaxin during your pregnancy which makes you more flexible. You might find you can stretch further than usual, but don't be tempted to take advantage of this extra stretch. Your tendons and ligaments won't thank you later if you stretch too far. Don't stretch 100% in anything, hold back a little and be cautious.
7) Engage your pelvic floor
Great to tone this area in advance of your labour. On the exhale, think about lifting and engaging your pelvic floor.
8) Avoid straining the abdomen
If doing leg lifting, only lift one leg at a time, not both, and be aware of the extra strain the abdominals are under and that they need to be more protected during this time. Talk to your teacher if your not sure.
9) Choose your class carefully
Your yoga teacher should have specialist pregnancy training, but you don't need a specialist pregnancy class unless you want one. (The British Wheel of Yoga offer a good standard of accreditation for pregnancy yoga training).
A good class should be small enough so that the teacher can adjust the poses to ensure they are suitable as your body will change through each week of your pregnancy.
The class can either be a general class that will adjust the poses for you, or a specialist pregnancy class, whichever you prefer.
If your tired, consider a daytime yoga practice when you have more energy.
10) Enjoy the class
Yoga practice should feel enjoyable and leave you feeling energised, relaxed and calm. You can keep it up as long as it feels good and doesn't leave you feeling over tired. Enjoy...
See more on yoga classes during pregnancy here.
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Life is busy and stressful but yoga can help give you peace of mind, health, strength and support. We talked about this and much more when I was recently invited as a guest on Steve Yabsley's lunchtime radio programme. So if you have 20 minutes, have a listen by pressing the play button below.
(Or find the full radio show on Listen Again here >)
We are delighted to open our doors on Sat 13th September and invite everyone to join in our free yoga classes, meet the teachers and enjoy refreshments.
We are inviting you and your friends to join us, whether you are a beginner or just want to try another style of yoga or a new teacher. Everyone is welcome!
Free class schedule
11:45 - 12:45 Flow yoga with Virginie and Sheila
13:00 - 14:00 Beginners yoga with John
14:25 - 15:15 Viniyoga with Clara
15:30 - 16:30 Beginners yoga with Clara
All levels of fitness and experience are welcome to all the classes.
YogaSpace along with most of the other yoga studios across Bristol are all opening our doors for the 2nd Bristol Yoga Trail. Last year's was great fun so hoping to make this year's even better. Hope to see you there!
See the Bristol Yoga Trail website here >
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Each week in my yoga classes in Bristol, I see people come in to class feeling tired, perhaps agitated by their day, and usually more than a little lack lustre. When they leave, there is a noticeable difference in how they are. They are usually settled, calmer, and more comfortable in themselves. A better version of themselves. They have changed.
During the class we move the body, opening, expanding, stretching, challenging, engaging and working the entire body in some way. We breathe deeply for the full class, slowing and extending the breath where possible. And we try to focus on ourselves and our breath.
I came across a fascinating talk by Amy Cuddy recently called 'Your body language shapes who you are'.
Amy is a social psychologist. She researches body language at Harvard Business School and she was interested in researching how body language not only effects other people's perceptions of us, but how it actually effects our own body chemistry.
In her research she concluded that by standing up tall with the feet apart and with the arms raised and open for only 2 minutes daily, we can raise our testosterone levels (dominance hormone supporting a confident outlook), and reduce cortisol levels (stress hormones). Simply by changing our body position in this way, we are altering our hormones and brain chemistry. We are changing ourselves to not only feel but become more powerful, confident and laid back.
In yoga classes it is very likely that you'll do a lot of arm raising like she describes, standing with the feet apart, reaching up, opening up. Also combining this with bending forwards, twisting and so on. So her research suggests that we are actually changing ourselves and our hormones in a very real way by doing this.
I took two things from Amy Cuddy's inspiring talk
- firstly, that yoga postures seem very aligned to the body changes she talks about, and that by doing them you'll actually become more confident and laid back.
- and secondly, that only a little practice, taken regularly, can make a big difference!
Pass it on...
PS. I love TED Talks!
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I've recently been inspired by reading about minimalism as an approach to living. I've been enjoying how it reflects many values that I hold close, and that I've been cultivating through my study and practice of yoga. It has also inspired me to have a really good clear out of my home!
The idea of living simply with less to enjoy life more is one that has taken more prominence for me since becoming a yoga teacher. I teach viniyoga - yoga that is applied carefully and adapted to suit those who are participating. Viniyoga embodies a minimalist approach to yoga practice. It doesn't require a super heated yoga studio, or any special kit (no blocks, belts, bolsters or even mats required). Nor does it require a certain level of fitness or skill to participate. All you need is you, your body, your breath, and your attention. In fact this is why it initially appealed to me. I wanted to start practicing yoga at home but found the foam blocks, folding chair, bolster, strap and bricks used in class rather unwieldy and off-putting to home practice, and questioned how essential they really were. Upon discovering the simplicity of viniyoga I was hooked, home practice became encouraged, and there has been no looking back.
I often do use a sticky yoga mat, but at home I'm equally happy practicing on a carpet (or even floorboards if necessary as I did last week when I was away but it's a little less comfortable). I use my body's own weight to create resistance to help strengthen and energise as I practice the various postures (asana) of yoga.
Viniyoga has a minimalist approach to the repertoire of asana usually practiced. At it's core there are a carefully selected set of primary asana, each serving an important purpose. These asana are gradually explored in further and further depth, with a deepening emphasis on breath and focus and techniques around these as the practice advances. This makes it a very accessible form of yoga practice as you can deepen your yoga practice and continue to develop without the need for a gymnast's or dancer's body. Let's face it, if you started practicing yoga as an adult, that isn't a realistic ambition for most people.
And beyond the daily bodywork and breathwork to maintain and develop our health, yoga cultivates mindful compassionate living, minimising the dependence on material attributes in our lives so that we have space to spend each day in an enjoyable, meaningful way. A wonderful way to live with amazing potential.
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Over 20 FREE yoga classes across 6 locations in Bristol! Saturday was a chance to explore the wonderful variety of yoga available in our city. We are lucky to have such a rich array of yoga teachers, yoga classes and yoga participants and there really is something for everyone, new and old. We were thrilled to welcome so many students to YogaSpace on Saturday who were keen to explore our classes. We are very sorry to those who couldn't fit in as a couple of the classes were completely packed and we just couldn't fit anymore in!
We loved the range of students, from complete beginners to some who had been practicing for 25+ year. And we were inspired by the open questions and range of experiences that you all came with. We would love to welcome back students new and old to yoga classes in the meantime, and we very much look forward to next years' Bristol Yoga Trail!
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The Bristol yoga community are joining together on September 14th 2013 for our first annual Bristol Yoga Trail! An open day of free yoga classes and events across 6 locations in Bristol.
It's a wonderful chance to join in and explore the different yoga centres in Bristol, try different yoga styles and yoga classes. Or attend a talk or see a yoga film later at YogaWest in the evening. All are welcome and the classes will be free and open to all levels and abilities of fitness. No need to book, simply join in and enjoy!
There is Hot Yoga with Ed at YogaFurie, Iyengar Yoga with YogaWest, and a mix of different yoga styles at Bristol City Yoga, Wilder Studios and Yogasara. And we at Bristol YogaSpace are offering 3 viniyoga classes and a hatha yoga class for you to enjoy.
Plus if you visit all 6 locations in the day, and get your leaflet stamped at each centre, you can get a free yoga class at the centre of your choice.
Save the date and tell your friends:
Bristol Yoga Trail, September 14th 2013
For more info and the schedule of free yoga classes and events visit here:
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After being asked about it for ages by some of my male friends, we've finally decided to start up a men's yoga class at YogaSpace on Saturday mornings (9.30am, all levels of fitness and stiffness welcome!).
Fiona is a fab teacher who is both dynamic and knowledgable and will break down each of the poses to make them accessible and inspire you to challenge yourself. She is also great at anatomy and working with stiffness and injury so you'll be in safe hands.
Men's yoga isn't different necessarily, but it is nice to be in a group where you feel comfortable and men tend to be stiffer in women, particularly in the legs and back, and in need of better core strength, so the classes will be taylored to focus on this.
Traditionally yoga was only for men and it is only the last 50 years or so that it has been opened up to women by pioneers such as Krishnamacharya and Iyengar.
So tell your friends and blokes who would benefit from a bit more strength, flexibility and de-stressing in their lives!
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As we set our good intentions for the new year, it is sometimes helpful to get some inspiration...
The Dalai Lama shared some wonderful advice on how to live in the new millenium, and I love to read them at the start of each year.
Enjoy in a short video or read below!
The Dalai Lama's 18 rules for living
1. Take into account that great love and great achievements involve great risk.
2. When you lose, don't lose the lesson.
3. Follow the three Rs: 1. Respect for self 2. Respect for others 3. Responsibility for all your actions.
4. Remember that not getting what you want is sometimes a wonderful stroke of luck.
5. Learn the rules so you know how to break them properly.
6. Don't let a little dispute injure a great friendship.
7. When you realize you've made a mistake, take immediate steps to correct it.
8. Spend some time alone every day.
9. Open your arms to change, but don't let go of your values.
10. Remember that silence is sometimes the best answer.
11. Live a good, honourable life. Then when you get older and think back, you'll be able to enjoy it a second time.
12. A loving atmosphere in your home is the foundation for your life.
13. In disagreements with loved ones, deal only with the current situation. Don't bring up the past.
14. Share your knowledge. It's a way to achieve immortality.
15. Be gentle with the earth.
16. Once a year, go someplace you've never been before.
17. Remember that the best relationship is one in which your love for each other exceeds your need for each other.
18. Judge your success by what you had to give up in order to get it
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A common complaint - stiff shoulders, limited mobility in the neck and discomfort in the upper back, shoulder, neck area. Accumulated tension, often caused by working at a desk, poor posture, cycling etc. all contribute to tension and stiffness related pain. There are some great yoga postures that gently get to the root of the problem and release blockages and free up the area. And without them, or regular massage, it doesn't resolve by itself. We don't really do any natural movements that will release that part of the body, unless we make the extra effort. So it just gets worse over time. So many of us hunch our shoulders and have a rounded upper back as a result.
It is good to see yoga being clinically researched to demonstrate how it can help. I see benefits in my students and anecdotally hear how it helps them regularly. I currently have two yoga therapy students who are greatly benefitting from the gentle releasing of the shoulders and neck. You need to work carefully and gradually, but gentle stretching and movements will help. See more on the research here:
Journal of Pain Research paper
Yoga Journal Article
Get in touch to find out more about how yoga can help you if you suffer from neck pain. firstname.lastname@example.org
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