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Prenatal Yoga Workouts

In this session our yoga expert takes you through some postures to help keep you fit during pregnancy and also to prepare yourself for labour.

Starting with the Supine Pelvic Breath, then working through the several postures including the Powerful Posture, Single Leg Stretch, Butterfly Posture and the Pelvic Tilt, this workout is both challenging and relaxing.

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Yoga

Yoga is a system of exercises which utilises a large number of different postures, or asanas. Its purpose is similar to that of Tai Chi and Qigong and that it cultivates energy, but it also aims to balance mind and body through meditation and breathing.

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Tai Chi Chuan

Tai Chi is both an internal martial art and a form a therapeutic exercise. Although it is a style of kung-fu, many people practice Tai Chi Chuan purely for its health benefits alone.

Traditional Chinese Medicine

Traditional Chinese Medicine combines herbal medicine and manipulation of the flow of energy through out the body by prescribing herbs, diet and exercise.

Ayurveda

Ayurveda is a form of alternative medicine in use primarily in the Indian subcontinent. The word "Ayurveda" is a tatpurusha compound of āyus "life" and veda "knowledge", and would roughly translate as the "Science of Life".

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Massage

Massage is the practice of applying structured pressure, tension, motion or vibration — manually or with mechanical aids — to the soft tissues of the body, including muscles, to achieve a beneficial response.

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Qiqong

Qiqong / Chi Gung is a Chinese system of breathing and posture exercises, aimed at cultivating and improving the flow of chi. Healthy chi is essential in both Chinese martial arts and Traditional Chinese Medicine to generate power and improve health.

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Meditation

Meditation is a great way to relax and to find oneself. Inner peace and tranquillity can be obtained through meditation.

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Yoga Warm Up Exercises

Before performing the yoga asanas / postures it is recommended that you warm up the muscles and loosen the joints and ligaments with some gentle exercises first. This helps with performing the yoga asanas and also reduces the chances for injuries such as pulled muscles. A warm up will improve the effectiveness of yoga postures and should be done before every session.

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Yoga Postures, Poses and Sequences

• Janu Sirsasana – Forward Bending Head to Knee Yoga Pose
• Merudandasana – Balancing Bear Yoga Posture
• Staff Yoga Posture / Dandasana
• Ustrasana – Camel Yoga Pose
• Tolasana (Scale or Pendant Pose)
• Supta Virasana – Reclining Hero Yoga Pose
• The Shoulderstand Vinyasa – Yoga Workout
• Bhujangasana – Cobra Yoga Posture
• Paschimottanasana (Seated Forward Bend)
• The Sun Salutation Sequence (Surya Namaskar)
• Eka Pada Kapotasana – One Legged Pigeon Yoga Pose
• The Sun Salutation (Surya Namaskar) A Yoga Warm Up
• Ardha Matsyendrasana – Half Lord of the Fishes Pose

Prenatal Yoga Exercises

• Prenatal Yoga Two-Angled Posture
• Prenatal Yoga Supine Twist
• Prenatal Yoga Supine Pelvic Breath
• Prenatal Yoga Angled Flank Stretch Posture
• Prenatal Yoga Cat Stretch Posture
• Prenatal Yoga Single Knee Hug
• Prenatal Yoga Hanging Forward Bend
• Prenatal Yoga Revolved Triangle Posture
• Prenatal Yoga Spinal Twist
• Prenatal Yoga Hanging Forward Bend
• Prenatal Yoga Butterfly Posture – Titliasana

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