Supported SQUATS on the birthing ball, from Monday evening’s Prenatal Yoga & Active Birth with @angelineliew_yogapilates
Our 4 Mamas are at 39, 38, 35 and 31 weeks preggers!! 🤩😍
The practice of this active birthing prep has the following benefits :
💥 getting the hips below the knees help to lengthen the pelvic floor muscles, and help B R E A T H E baby down
💥 the birthing ball is a great S U P P O R T in coming up from the squat without stressing the knees too much
💥G R A V I T Y is your best friend in positioning baby in the pelvic station and in labour !
💥gives a great M A S S A G E to your lower back
💥 increases leg strength, knee and ankle mobility
Prenatal Yoga & Active Birth is a safe practice for all trimesters right until baby’s birth!
Book your class with us on the Vibefam app, BYO mat and a bottle of water to class, and you’re all set ☺️
All the best to mama @ju_ri_123 who’s birthing today! We can’t wait to welcome you back on the mat after your confinement 😍🙏🏻
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#pranayogakl #yogaforpregnancybirthandbeyond #prenatalyoga #prenatalpilates #prenatalfitness #prenatalfitball #pregnancy #prenatalyogamalaysia #prenatalpilatesmalaysia #activebirth
Music: Micro Evolution, Musician: Howard Harper-Barnes, Album: Howard Harper-Barnes, Source: https://www.vcg.com/
The Alignment Police will be horrified if they saw the asymmetrical sacrum in the #prenatalyoga and #activebirth class with @angelineliew_yogapilates 😁💥To increase space in the pelvis in preparation for labour, we need to both externally and internally rotate our hips. 🤰🏻Hip Shifting, be it standing, seated or kneeling, is helpful to glide the femur (thigh bone) back into the hip socket, to increase flexibility in the back of the hip, which in turn, increases the length and flexibility of the pelvic floor on the same side.Internal rotation (seen here in the bent leg) creates more space for Baby to go through the mid and outlet pelvis, and for the sacrum to nutate. Adding a Thoracic Spine rotation is a bonus for those with stiff shoulders. Book in your next Prenatal Yoga & Active Birth class with us on the GloFox app. Suitable for all trimesters til labour 🩵 @pranayogakl is the only Yoga for Pregnancy, Birth & Beyond school in Malaysia, registered with Yoga Alliance International. #pranayogakl #yogaforpregnancybirthandbeyond #pregnancy #prenatalfitness #prenatalyogateacher #prenatalyogamalaysia #letsstartyoga #pranamamatips
In mid 3rd trimester (typically from 33 weeks onwards), the pressure from the growing uterus can cause swelling in the ankles and feet. Blood circulation is also poorer, and the body retains fluid.
“Edema” , as this is known, is more pronounced at the end of the day, when the climate is hot, or if you’ve been standing/sitting a lot, without moving much.
Here are some #pranamamatips to help with managing Edema :
🚶♀️MOVEMENT is key! Take short walks throughout the day to improve circulation, or do some #prenatalyoga poses and calf stretches.
👣ELEVATE your feet. Stack a few cushions or towels on a chair, and raise your feet higher than your hips, to help take the pressure off.
🦶SOAK your feet in warm water with Epsom salt (this can easily be purchased from a pharmacy) to draw out excess fluid.
💧DRINK lots of water during the day (and less after dinner) to help flush your system.
🏖Go for a BEACH vacation (soaking your legs in the ocean is nature’s way of drawing out excess retained fluid).
🧦 Wearing compression SOCKS can help alleviate discomfort and stiffness.
Did we miss anything out ? Share in the comments if you’ve got a remedy for puffy feet during pregnancy 😊
*do consult your doctor if swelling also occurs in your hands and face, as it can indicate Preeclampsia.
For your all-trimester Prenatal Yoga & Active Birthing classes, please download the GloFox app to book your sessions, and do BYO yoga mat & a bottle of water to stay hydrated 🩵
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#pranayogakl #yogaforpregnancybirthandbeyond #prenatalyogakl #prenatalyogattdi #pregnancyyoga #prenatalyogamalaysia #edema #prenatalfitness #activebirth #pregnancyfitness #prenatalyogaandpilates
🥳Public Holiday Announcement🥳
We are open on Thursday, 28 Sept for morning classes.
9.15am : Mat Pilates
10.30am : Basic Yoga
Book your spot on the GloFox app.
See you on the mat!
Daily movement helps you live your best life 🤩💕
All level Yoga, Pilates, Prenatal Yoga & Active Birth and Postnatal Rehab classes….there’s something for everyONE and every BODY.
www.pranayogakl.com for schedule, fees and all other important info.
Please download the GloFox app to book your classes, and we’ll see you on the mat 🩵😊
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#pranayogakl #yogakl #yogattdi #yogaforpregnancybirthandbeyond #prenatalyoga #pilateskl #pilatesttdi #yogaandpilatesforeveryone #postnatalyoga
SOUND BATH IMMERSION is a gentle yet effective way to help one ease into a deeply relaxed and restful state, by using sacred sound tools and the voice.
Each session also involves breath-work, vocal toning (using your own voice), light meditation, and self-touching technique, which aims to ease all levels of tension (be it physical, mental or emotional) through the gentle rhythm and vibrations…..gradually bringing one into a deep relaxation state, whilst keeping one’s physical body feeling safe, secure and grounded.
The sessions also aim to help you to get in tune with yourself - it is a method channeling self love, surrender and acceptance.
Join Edison Tan (Prana’s resident yoga teacher and Integral Sound Healing Specialist) every Sunday, 12.00pm-1.00pm.
Booking is via the GloFox app.
Please BYO mat and a towel.
Namaste.
Why are all our Mummies walking sideways down the stairs during Prenatal Yoga & Active Birth class with @angelineliew_yogapilates this morning ? 😲🤭
Doing the “crab walk” down the stairs is an Active Birth movement, that helps to open the mid pelvis with an asymmetrical, hip hiking type of movement, in preparation to help baby engage, and to start labour, when the time is right.
Our class today consisted of Mummies, ranging between 16 to 38 weeks. As this is probably not applicable to those who are still early in their pregnancy, understanding of movement and active birthing exercises is essential to their journey into motherhood 💕🤗
@pranayogakl is Malaysia’s only Pregnancy, Birth & Beyond school, registered with Yoga Alliance International.
Join us for weekly classes (suitable for all trimesters til labour):
🤰🏻 Monday at 6.45pm
🤰🏻 Saturday at 9.15am
🤰🏻 Sunday at 9.15am
Please book your class on the GloFox app, and BYO yoga mat and water bottle to class.
See you soon 😊
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#pranayogakl #yogaforpregnancybirthandbeyond #prenatalyoga #pregnancyyoga #activebirth #prenatal #pregnancyfitness #prenatalyogamalaysia #prenatalyogakl #prenatalyogattdi #yoga
Yoga and Pilates for everyone.
www.pranayogakl.com
#hellonovember
#yoga #pilates
#yogaforpregnancybirthandbeyond
SCIATICA during pregnancy….literally a pain in the butt experience 😣
Sciatica is a sharp, shooting pain, tingling or numbness that starts in the back or buttocks, and can radiate all the way down the backs of your legs.
During pregnancy, Sciatic pain is pretty common and can be due to :
🫄🏻weight gain and fluid retention
🫄🏻the expanding uterus pressuring down onto the lower spine
🫄🏻changes in posture, where the growing belly and breasts shift your centre of gravity forward, causing hyper lordosis and involuntary clenching of the glutes
🫄🏻pressure from a previous spinal injury like disc herniation (aka slipped disc)
🫄🏻baby’s head resting directly onto the path of the nerve in the 3rd trimester, causing compression
🫄🏻tight piriformis muscle in the buttocks
Our Prana Mamas in the video are doing the Firelog pose. Ask any of them, and they’ll tell you they have a love-hate relationship with the pose 😅🤭
It is taught in each class, and whilst the stretch can be intense, it is one of the MOST effective poses to stretch the muscles at the origin and path of the sciatic nerve, to relieve and get rid of that annoying pinch in the butt!
❣️The PRENATAL YOGA & ACTIVE BIRTH practice with us are all about sequencing that is relevant, and addresses the physical and physiological changes in pregnancy, all the way to labour.
After all, we are the only Yoga Alliance accredited school in Malaysia for Pregnancy, Birth & Beyond 😊
📱Book your class with us on the GloFox app. Classes are suitable for all trimesters. Do bring your own mat and water bottle to class.
Classes are on :
💛 Monday, 6.45pm
💛 Saturday, 9.15am
💛 Sunday, 9.15am
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www.pranayogakl.com
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#pranayogakl #yogaforpregnancybirthandbeyond #prenatalyogakl #pregnancyyoga #prenatalfitnessspecialist #prenatalyogattdi #prenatalyogamalaysia #sciaticarelief
Have you seen a more gorgeous and stable group of trees? 😍
Here’s a short clip from our Prenatal Yoga & Active Birth class, this morning.
Lots of active birthing poses and birth prep exercises are sprinkled into this morning’s full class, as 6 mamas are almost to the finish line 😍🙏🏻 One of them is even expecting twins.
Prenatal Yoga & Active Birth is suitable for all trimesters , up til labour.
Classes are on :
🔺Monday, 6.45pm
🔺Saturday, 9.15am
🔺Sunday, 9.15am
Booking is via the GloFox app (downloadable free from Google or Apple app store). Do bring your own mat, and a bottle of water to stay hydrated.
#yogaforpregnancybirthandbeyond
👩🏻🍼EARLY POSTPARTUM YOGA🤱🏼
The general rule of thumb for postpartum mummies is to wait for 4 weeks before resuming exercise (and 6 weeks if you’ve had a Caesarean birth). Whilst this is great advice, it is highly recommended to incorporate some gentle movement to kick start your strengthening and rehabilitation, and get rid of any aches and discomfort that arise from the demands of motherhood.
Whilst waiting for our July intake of the Postnatal Yoga & Rehab Program to start (‼️www.pranayogakl.com/sign-up-for-courses ), here are 7 gentle #yoga poses and exercises created by our Lead Trainer and Postpartum Corrective Exercise Specialist, @angelineliew_yogapilates
Suitable for early postpartum mummies (from as soon as 7 days pp), this sequence is Diastasis Recti safe, and is great to improve your energy levels. Remember to breathe slowly, and do both sides.
Do the whole sequence, or pick a few yummy favourites if you’re time poor. Enjoy! 🤎
Poses/Exercises featured are :
🔸Wrists stretch (great if you have stiffness from nursing, or holding baby for long hours)
🔸Cat/Cow (hands in fists if your wrists are sensitive)
🔸Thoracic spine mobilisation and inner thigh stretch (option to be on all fours)
🔸Thread the Needle (relief for that tight upper back from breastfeeding)
🔸Seated twist & neck/upper back stretch
🔸Snow Angels on blocks (realign your posture whilst mobilising your arms….option to lie on your back)
🔸Reclined Twist (yummy for the lower back….therapy cat is optional 😸)
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#pranayogakl #yogaforpregnancybirthandbeyond #postnatal #postnatalyoga #postpartum #diastasisrecti #postnatalyogakl #yogakl #yogattdi #yogaforeveryone
Music: Micro Evolution, Musician: Howard Harper-Barnes, Album: Howard Harper-Barnes, Source: https://www.vcg.com/
CORE TRAINING during pregnancy does not need to be super intensive.
By practising the Core Breath (beautifully demonstrated here by @thisisdora ), we activate the diaphragm as the key driver in engaging your internal stabilizers….the Transverse Abdominis (your deep corset muscle) and Pelvic Floor.
The Core Breath can help :
🤰🏻manage back pain, groin pain and joint discomfort during pregnancy
🤰🏻cope with postural changes that come with the growing bump
🤰🏻prevent stress urinary incontinence (those accidental “pee in your pants” moments)
🤱🏻control over-pushing and bracing during labour
🤱🏻minimize tearing
🤱🏻prevent Diastasis Recti (ab separation)
🤱🏻speed up postpartum healing (both vaginal and Caesarian birth)
💃regain postpartum core control, strength and function
Join us for weekly Prenatal Yoga & Active Birth classes. Suitable for all trimesters until labour.
🔺Monday, 6.45pm with @angelineliew_yogapilates
🔺Saturday, 9.15am with @angelineliew_yogapilates
🔺Sunday, 9.15am with @kel.nly
📲Download the GloFox app for free - key in “Prana Yoga KL” as studio name, create your account and start booking for classes.
🧘🏻♀️Please BYO mat, towel and water bottle, and show up 10 mins before.
See you on the mat ☺️🤎
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#pranayogakl #yogaforpregnancybirthandbeyond #prenatalyogattdi #prenatalyogakl #prenatalyogamalaysia #pregnancy #prenatalteacher #activebirth #prenatalfitness
