Malvern Yoga Pregnancy Classes

Yoga is not only a life saver. It is also a life giver. No one can challenge or undermine the efficacious effects of Yoga. Yoga works very well for pregnancy. Yoga can eliminate problems and complications that may arise during pregnancy thus providing comfort to the expectant mother and healthy growth for the baby. How does Yoga work to provide relief from problems, pave way for smooth pregnancy, and cause natural birth of the child ?

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Every Lady wants a healthy baby. For this, the health of the mother is also very important. Physical and mental well being of the expectant mother can ensure a healthy baby. Therefore, it is very essential that pre-natal care should include regular Yoga exercises for the pregnant mother. Yoga and Pranayama is a perfect combination that can ensure a smooth pregnancy. Pregnant women should join Yoga classes that are specially designed to ensure well being of pregnant women. These exercises will help giving maternal comfort; eliminate labor pain and facilitate natural childbirth.

yoga pregnancy

For smooth pregnancy, Yoga exercises and meditations can be very helpful. Yoga and Pranayama is a great way to ensure the health of both mother and child. This technique is related with breathing exercises that help to provide an abundant supply of oxygen to both the mother and the baby. These breathing exercises help eliminate stress and relax the body. It even provides physical strength to mother and life force to the baby. Pranayama includes exercises such as Anuloma Viloma, Bhastrika, Nadishodhan, etc..

Other effective Yoga exercises include deep relaxation, Mudras and Meditation. Mudras provide psycho-physical stimulation to the women, which strengthen her reproductive organs. Meditation will resolve conflicts arising in mind and will help the to-be-mother feel the connection with her child. It will also bring down the heart rate, relax the mind – all good for the baby’s health ! Yoga poses help relax, promote well-being, and provides the strength to meet the labor pains and lead an easy pregnancy.

For regular Yoga practitioners, there are some exercises that should be avoided during pregnancy. For the non Yoga practitioners, seeking a Yoga teacher to guide well throughout your pregnancy is advisable. Here are some tips :

  • During the first trimester, a pregnant lady can perform Yoga exercises. There are not many restrictions regarding doing Yoga exercises.
  • During the second trimester, poses in which one is required to hold in a single position for a long time must be avoided. All the exercises must be done slowly because the increasing belly may pose a problem.
  • During the third trimester, there will probably be difficulty due to increased belly size.
  • There are some Yoga poses to avoid during pregnancy. These include exercises in which one has to lie down, in which one has to stay in a single position for long, etc..
  • Blocks and straps should be provided so as reduce the chances of risk.
  • A pregnant Lady should perform Yoga under an experienced Yoga teacher to ensure no problems arise during pregnancy and the baby remains safe inside the mother’s womb.

Yoga for pregnancy and birth of the child is very essential. It will provide strength to woman to avoid stress and bear the labor pain. This will help in smooth and easy pregnancy and natural birth of the baby. It will avoid complications that may lead to surgical operations –  babies born through natural process are much healthier ! Even the mother leads a healthy life. Surgical operations always pose the risk of causing weakness in the mother and may lead a few problems in the future. So why keep problems for the future ?

Joining Yoga classes, practicing Yoga will help promote a healthy living / lifestyle for the new mother and her baby. Yoga is a life saver, life giver and a life promoter. So, start practicing Yoga. Make your pregnancy smooth and easy.

A word of Caution : It is ALWAYS a good idea to seek help and guidance of an experienced Yoga Instructor while performing / practicing Yoga during pregnancy.

How to do Dancers Pose or NatarajAsana

The Dancers Pose, also known as Nataraja Asana, in Yoga and pranayama, is a regal pose – as it should be. That’s because this pose’s Sanskrit name translates as dancer / nata, king or lord / raja, asana / pose. Yoga Malvern East

It’s designed to improve balance and focus, and like most Yoga poses, Dancers Pose or Nataraja Asana starts in the Tadasana or Mountain Pose, standing straight up with your arms at your sides and your palms facing forward.

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Man standing on mountain completing the dancer pose. CCS – Flickr a4gpa

How to Do Dancers Pose
The Dancers Pose should be executed slowly and with focus, so before you start, take a few moments to center yourself in Tadasana. When you’re ready, follow these steps :
•    Shift your weight from both feet onto one of your feet.
•    Place one of your hands on the ankle on the same side, and then bend your knee while leaning forward, raising your leg as you move.
•    Slowly and steadily align your hips and your knees.
•    Hold the pose for a few moments while you ensure that you are balanced and centered.
•    Now raise the opposite arm, extending it forwards and upwards, as though you were reaching for the sky.
•    Continue to adjust the pose, until your raised thigh is parallel to the floor.
•    Lean your torso forward as you move, aiming to have it as far forward as possible, so that you can still balance.
•    Hold the pose for thirty seconds to one minute.
•    Return slowly to the Tadasana.
•    Repeat the pose on the opposite side.
The Dancers Pose or Nataraja Asana can be tricky for those new to Yoga, as it really does test balance. If you aren’t sure that you can maintain the pose on your own, use a wall to support the side of your body opposite to the raised leg. The wall will give you support from the side, so you can focus on maintaining your balance in two dimensions only.Gradually try it further away from the wall, until you’re confident you can try it on your own.You can also use a Yoga strap (or a neck tie if you don’t have one), or limit your forward leaning in this pose until you feel confident of your balance.Gradually, you will find that you can lean further forward, give up the props, and hold the pose for longer. There are also variations of the Dancers Pose that you can try later on, to test your balance and flexibility, or simply for variety.



What Are the Health Benefits of the Dancers Pose ?
The Dancers Pose or Nataraja Asana is primarily about improving balance and focus, but it does have several other health benefits too :
•    Dancers Pose can help to relieve constricted chests.
•    It helps to improve strength and flexibility in the ankle and knee.
•    The Dancers Pose or Nataraja Asana strengthens the thighs, spine and torso.
•    Nataraja Asana also stretches the legs, torso and back.
As a more advance Yoga pose, you can use Nataraja Asana to gauge your improvement in balance too. The more independently you can accomplish this pose, and the further forward you can lean while balancing, the better your balance is becoming – just be careful that you don’t over balance early on !

CCS – Flickr jill_r


Dos and Don’ts of the Dancers Pose
While the Nataraja Asana is safe for most practitioners of Yoga, from the rank beginner to more experienced Yoga practitioners, it’s best to avoid any poses that focus on balance (like this one) if you are pregnant.If you suffer from a lower back injury, or you have low or high blood pressure, this is also not a recommended Yoga pose. In fact, if you have suffered a serious injury, or you have any medical condition, you should always check with a doctor before trying any exercise or fitness regime – including Yoga. Remember that just because it’s not high impact like aerobics, that doesn’t mean it’s not taxing on your body !As always, however, if you have any doubt about whether it’s safe to do Nataraja Asana, consult your doctor or a Yoga specialist (or both !)


The blind cannot see and the deaf cannot hear. Does this mean that what they cannot see or hear does not exist” – Yogarahasya