PRENATAL PILATES

Did you know only 1 in 4 women get enough exercise while pregnant? Also that most of them stopped exercising during pregnancy? Some of the latest research shows that during pregnancy the RIGHT form of exercise is very important.

Pilates activates the deepest layer of your tummy muscles, which are necessary for stabilizing your back and pelvis. Many Pilates exercises are performed on your hands and knees, which is an ideal position for pregnancy. Adopting this position can take some of the strain off your back and pelvis, and, towards the end of your pregnancy, may help to get your baby into the right position for birth. There isn't any research on Pilates that looks at its effects on pregnant women. There is, however, research that shows that it can help to improve your flexibility. And we do know for certain that exercise is good for you during pregnancy.

During pregnancy, your body undergoes many changes in a short period of time. Many of these changes are brought on by the hormones Estrogen and Progesterone which increase to around 100 times higher than their normal levels.  These hormones and another one called relaxin also act to soften the muscles and ligaments of the pelvis to allow room for the baby to grow. During exercise, you must take into consideration the effects of these hormones. Your upper back is also under stress due to the increasing size of the breast. After 16 weeks of gestation, it's not recommended to exercise when lying flat on your back. The growing uterus can compromise some of the leading vessels to and from the heart and some women become dizzy. It is recommended to prop yourself up with some pillows, and you should still work in a neutral spine position

POSTNATAL PILATES

Postnatal Pilates offer one of the safest and most effective ways to strengthen, realign and get back into shape after having a baby. It aids in a quicker postpartum recovery and strengthens the body and mind for the new demands of motherhood. It focuses on building and strengthening your deep abdominal muscles and pelvic floor muscles. Whether you have had a vaginal or cesarean delivery, a safe Pilates workout is developed to target particular muscle groups problem areas that mothers face after pregnancy.

Our classes are also a great way to meet other mums, with whom you can share your experiences and thoughts with, this in turn has a positive effect on your mental health. 

It is recommended that you wait a minimum of six to eight weeks after delivery to start exercising again. However, if you have had a cesarean section, then it is highly recommended that you wait eight to twelve weeks before starting postnatal Pilates. If you have any additional physical conditions or discomfort in your pelvic or spine area, please consult with your physician before you start any exercise.

PREGNANCY YOGA

Our approach to pregnancy and postnatal yoga is all about connection and preparation. The main focus for this class is breathing techniques and strengthening of the pelvic floor, using the breath and movement to enable women to prepare their bodies and mind for a positive pregnancy and aid their postnatal recovery. 

There are many benefits to doing yoga during pregnancy and postnatally. First and foremost, yoga is a fantastic tool to help you relax, which in turn reduces stress and anxiety. Taking time out for yourself, to help calm your mind, and balance your emotions, will help you stay connected with your baby and enjoy your pregnancy and journey into motherhood. In a class-based environment, you also have the chance to connect with other mums to be and new mums, which provides layers of support.

Physically, yoga helps you to stay fit, healthy and strong during your pregnancy and beyond. Yoga is known to help alleviate common pregnancy symptoms such as headaches, SPD/PGP, backache and heartburn. Our classes in particular focus on working the pelvic floor, whilst learning strategies for birth, including how to breathe, move and relax during labour and birth. We also work on key movements to help babies into the optimal foetal position which can help facilitate smoother births.

The Beyond Move Pregnancy and Postnatal Yoga classes are run by Marianne. She tailors all classes to your needs and requirements. She also ensures our classes aid the strengthening of your body and increase flexibility, all whilst calming your mind and nourishing your body. Please see below for class specifics:

• Classes are suitable from 15 weeks gestation, with no experience necessary

• Classes are specially designed to allow you to safely practise yoga with your baby by your side or joining in. Or if you have some child care, come along and enjoy some well-deserved time, child-free

• Classes are suitable from 6 weeks after vaginal birth, or 8 weeks after a c-section until your baby is on the move

• As with any exercise after birth, it is advisable to get the all-clear from your doctor before you start classes

POSTNATAL YOGA

• Post Natal classes are run as a course over 6 weeks during term time. This enables you to focus closely on your pelvic floor repair and internal strength building your core stability class by class

• All equipment is provided, just bring yourself and your baby