Classes and ServicesYoga postures build strength, stamina, and endurance.

Yoga

Yoga postures build strength, stamina and endurance.

We offer Prenatal Yoga classes to all Mothers-to-be after the 12th week of pregnancy and Postnatal Yoga with Pilates six weeks after a natural delivery, or 12 weeks after a caesarean section. Women need to check with your doctor before starting any exercise program. We all know that exercise is good for our health and even more important when you are pregnant, but knowing which type of exercise is safe and beneficial for both mum and baby can be daunting. Our small and intimate yoga classes are ideal, giving mothers individual attention from trained instructors. Encouragement is given for mothers to develop their own private practice with postures specifically aimed to alleviate aches and pains and help make pregnancy more comfortable and enjoyable.
 

Our prenatal yoga classes are gentle and controlled with specific postures dedicated to strengthening the body; sequencing of postures to improve circulation, and breathing techniques to encourage the body to relax and the mind to become quiet and focused. Through simple concentration, pregnant mothers are encouraged to trust their intuition and find the strength and confidence within themselves to enjoy their pregnancy, give birth and take on the awesome responsibility of being a mother with quiet confidence and inner - and outer - joy.


Furthermore, these friendly, easy going classes bring women together when they are undergoing the same emotional and physical changes, often far away from the support of their family and friends. This can greatly improve their confidence and increase their social support networks. Sometimes friendships are formed which last a lifetime.


We have found that this combination of the physical or asana portion of yoga with the emotional and spiritual component can be an aid in reducing pregnancy-related anxiety. It can also improve the new mum and dad's experience of the miracle and empowerment of pregnancy.


Each class lasts one hour. The classes are divided into four sections:


Breathing or Pranayama
- powerful techniques to ensure an abundant supply of oxygen for you and your child. Your general fitness will also improve as you will be shown how to make the best of your lung capacity even though baby is preventing your diaphragm from working properly - particularly helpful in the last trimester.
 

Yoga Exercises - these gently work on the reproductive organs; strengthen the pelvis and spine and overall help your body to cope with the growing baby. At the subtle level, the asanas (poses) ensure optimum supply of blood and nutrients to the developing baby. Yoga even helps alleviate cramps in the legs and improves digestion. A prenatal yoga class is less about doing the perfect posture and more about awareness of the breath and how it affects your energy and strength.


Focus and Concentration
- our simple meditation and visualisation segment is designed to help you cope with the fears, stress and anxieties that are often too common in pregnancy. You feel more connected with your baby and the personal exploration of your inner strengths can bring you to a place of acceptance and gratitude. This is so powerful in alleviating depression and will help you really appreciate and enjoy the privilege of being pregnant.


Deep Relaxation or Yoga Nidra
- the best part! Deep relaxation can be learnt and once you know the relaxed state, you can return to it whenever you need it, even during labour. We try and give you at least 10 minutes of guided relaxation in a darkened room, with soothing music and pillows, ensuring you leave the yoga studio feeling calm and refreshed - your personal oasis.


Pilates


Pre-Natal Pilates strengthens and helps you relax during pregnancy. Benefits include:
 

  • - Regulates breathing pattern to stay focused and relaxed for labour
  • - Preventing Diastasis Recti
  • - Teaches the mind to focus and be aware of the surroundings
  • - Helps with strengthening the pelvic floor to support the bladder,
      bowel, uterus as your baby grows and presses downwards
  • - Reduces back and shoulder aches by stabilizing the pelvis and the back
  • - Strengthens the abdominal muscles to cope with the strains caused by a growing tummy
  • - Aids standing balance work to feel less clumsy
  • - Stretches tight muscles around the neck, shoulders, back and legs to reduce discomfort


Post-Natal Pilates aligns the skeletal and muscular imbalances to bring the body to pre-pregnancy health. Benefits include:
 

  • - Better breathing pattern; gains a sense of rhythm and timing, reduce discomfort
  • - Helps improve the abdominal muscles affected by Diastasis Recti
  • - Improves mental concentration and the general mood of the body
  • - Enhancing core strength in the abdomen, back and shoulder area
  • - Improves spinal and pelvic stability
  • - Strengthening muscles that will aid in carrying, feeding etc.
  • - Strengthens the pelvic floor to prevent incontinence
  • - Whole Body Conditioning exercise movements
  • - Obtaining proper posture and structural alignment
  • - Stretches tight muscles to reduce discomfort
  • - Promotes flexibility
  • - Increases body awareness

Yoga Class Times


 

Tanglin Centre East Coast


Prenatal Pilates

Tuesday
1.30pm - 2.30pm


Prenatal Yoga

Tuesday morning:
11.00 am - 12.00 noon

Thursday evening:
7.15 pm - 8.15 pm

Friday afternoon:
1.00 pm - 2:00 pm

Saturday morning:
9.30 am - 10.30 am

Sunday:
11.00 am - 12.00 pm


Postnatal Pilates

Tuesday morning:
12.15 pm - 1.15 pm
(baby can come too!)


Postnatal Yoga

Sunday morning:
12pm - 1pm


Prenatal Yoga

Wednesday:
7.30pm - 8.30pm

Friday ​:
11.00am -​ noon

Sunday:
11.​30am -12.30pm
 

 
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