A practice based on the Pranayoga Method®’s hatha yoga and adapted for pregnancy, inspired by the Spinning Babies® approach and guided by a birth doula.

We will move body and breath with a focus on grounding and stability in times of change, lateral opening and making space in our bodies, strengthening and making new positions comfortable, allowing ourselves to open and let go.

Each week a video recording of the practice will be shared, so you can catch up if you missed the class, or just practice again at home. The course is reimbursed by German health insurances at the conditions of Präventionskurse.*

The practice starts at 14:00. From 11:00 all participants are welcome to come and join a mothers' circle in the same room.

1 Oxytocin

Introduction

2 Pelvic floor

I am, I deserve to be here, I am worthy of this space, I am beautiful in my growing changing body, I am safe

3 Pelvic girdle

I feel, my feelings are valid, each feeling I allow to flow through me, I feel through the uncomfortable and I enjoy the bliss and happiness

4 Making space in the body

I do, I allow myself to rest, I take responsibility for my own personal energy, I am strong when I need to be and soft when I need to be

5 Body in pregnancy & birth

I love, I hold myself in acceptance, I am worthy of love, I allow others to help me and support me

6 Making sounds

I talk, I speak my truth even when it is challenging, I communicate my wants and needs, my voice is notable and important

7 Hypno-birth/breath

I see, I trust, I feel into my intuition and its wisdom, my body knows exactly how to birth

8 Feminine power

I understand, I am present in each moment now, I connect with all women who have birthed before me, and their divine wisdom, I have faith in the higher power that exists in all that is

*German health insurance companies reimburse – depending on the health insurance – up to 80% of the course fees. Participants first pay the full course fee. At the end of the course, a confirmation of participation will be provided, and each participant will submit that to their respective health insurance. Minimum 80% of attendance is required.

FAQs

Q: When is a good time to join the prenatal yoga course?

A: You can join starting from week 14 of pregnancy. Earlier than that, I prefer to discuss your specific case. Later in pregnancy, this practice is safe and beneficial until birth.

Q: How often do you offer these courses?
A: We typically start one cycle in January, one in April, one in September and one in November. Outside of the courses, I also offer private sessions and recorded videos of previous courses. Get in touch to know more.

Q: What is the focus of the prenatal practice?
A: We practice a lot of lateral movements, as well as positions on all fours, movements for the pelvis, breathing techniques and embodied mediations. Each course is different, depending on the participants. We make new positions comfortable, and also bring relief to common discomforts in pregnancy (from back-pain to the sciatic nerve, from wrists to pubic symphysis).

Q: What happens if I miss a class?

A: We usually record the online practice, so that you can watch it again if you could not make it to class. And of course, we can catch up if you have any questions.

Intention

Both the prenatal and the postnatal yoga I offer in Berlin are Präventionskurse: reimbursed by health insurance, their aim is to help prevent chronic stress. Why is this important? Particularly for the prenatal and postnatal groups, a practice that reduces stress and inflammation is a practice that reduces the perception of pain and increases the body’s healing powers. A yoga practice centred around the breath not only has physical effects, but opens access to a deeper calm, sometimes almost hypnotic state.

The practice I propose both for prenatal and postnatal yoga suggests that letting go of doing and controlling may be one of the best things you can do for birth and postpartum. Deep work that does not feel like hard work. In these classes we are not asked to be competitive, making something happen all the time, proving our strength and determination, or constantly rationalising our experience. Accepting our feminine side is the deepest message I want to send. Being receptive, allowing, receiving, trusting, healing, nurturing are all states grounded in sensitivity and connection with the world around us.

Prenatal Yoga Präventionskurs - 8 weeks