PREGNANCY & Beyond

"As a woman lives, so shall she birth..."

At Innerescience

PRE-NATAL

  • Individualized / Specialized Exercise Prescription (Preconception, the Three Trimesters)
  • Private & Small-group Prenatal Exercise Sessions
  • Yoga for Pregnancy (physical exercises, breathing, relaxation and visualization techniques)
  • Yoga for Childbirth (physical & mental preparation for labor through yoga)
  • Yoga Therapy (Yoga for health issues related to pregnancy)
  • Pelvic Floor Exercises ('Kegels')
  • Counseling & Education on Exercise during Pregnancy and beyond (e.g., practical ABC's on pre-and post-natal training including proper exercise intensity, duration, and frequency for walking, swimming, and other activities, special guidelines, recommendations, and safety considerations)
  • Ways to modify exercise repertoires according to health issues
  • Lectures by our guest nutritionists and dieticians giving guidelines on proper nutrition during pregnancy
  • Lectures on Labor and Breastfeeding by our guest midwives
  • Hypnotherapy for Labor - 'Hypnobirthing' (a method that uses hypnosis and teaches self-hypnosis and relaxation techniques to reduce anxiety, fear, and pain and to help a woman be and feel prepared, calm, and concentrated during labor). For more details, please go to HYPNOTHERAPY section under the FAQs (Frequently Asked Questions).

POST-NATAL

  • First Days' & Weeks' Rehabilitation through Yoga & special exercises
  • Pelvic Floor Strengthening
  • Healthy Abdominal and Whole-Body recovery
  • Yoga classes
  • Postpartum Individualized Exercise Prescriptions (for aerobic activities and strength training)
  • Hypnotherapy (for coping effectively in this new period of life with the newborn, general psychological well-being, post-natal depression)

Yoga & Exercise for Pregnancy

EXERCISE PROGRAMS

Properly designed pre- and post-natal exercise regimens are based on specific important determinants, including: individual needs, health and fitness status, progression of pregnancy, the physiological and morphological changes associated with pregnancy, the maternal-fetal physiological reserve, and the effects of pregnancy on responses to exercise (e.g., changes in heart rate and blood pressure) (American College of Obstetrics and Gynecologists). It is vital for a pregnant woman to exercise correctly during the three trimesters and in accordance with the above determinants. Walking, swimming, and yoga's physical exercises are considered to be the most ideal modes of exercise during pregnancy. Moreover, since yoga is not a just a form of physical exercise, it offers so much more to both the mother and child through its deeper, unique effects on the human body, mind, and spirit.

It is recommended that the pregnant participants are guided and supervised by qualified pregnancy-fitness specialists according to scientific guidelines, recommendations, and safety considerations in order to avoid any possible adverse outcomes and to maximize the benefits for both the mother and fetus (American College of Sports Medicine).

" All women without contraindications should be encouraged to participate in aerobic (cardiorespiratory) and strength-conditioning exercises as part of a healthy lifestyle during pregnancy " (Society of Obstetricians and Gynecologists of Canada / Canadian Society for Exercise Physiology)


The BENEFITS of Exercise during Pregnancy and beyond

Scientific research on Exercise and Yoga during and after Pregnancy continues to demonstrate marked benefits for both the mother and child. A few of the commonly cited benefits include the following:

PRE-NATAL

  • Improved cardiorespiratory & musculoskeletal condition (improved blood and oxygen circulation, toned muscles, more flexible and healthier joints)
  • Improved lymphatic circulation
  • Enhanced maternal psychological well-being that help counter feelings of stress, anxiety, and/or depression frequently experienced during pregnancy
  • Establishment of permanent healthy lifestyle habits
  • Fewer obstetric interventions
  • Shorter active phase of labor and less pain
  • Improved regulation of weight gain
  • Improved digestion and reduced constipation
  • Greater energy reserve and improved sleep
  • Reduced or healed back pain during pregnancy
  • Prevention of pregnancy-induced hypertension and gestational glucose intolerance

POST-NATAL

  • Facilitation of recovery from labor
  • More rapid return to pre-pregnancy weight, strength, and flexibility levels
  • Increased energy, metabolic rate, and weight loss / Reduced "postpartum belly"
  • Improved musculoskeletal condition and posture
  • Enhanced psychological well-being and body image, increased self-confidence
  • Reduced / Healed pelvic-floor weakness "Initiation of pelvic-floor exercises in the immediate postpartum period may reduce the risk of future uninary incontinence"(SOGC / CSEP)