PREGNANCY MASSAGE

Benefits...

Massage during pregnancy has many benefits. It can really help your body to function at its optimum level and also alleviate many associated discomforts such as backache, headaches, shoulder and neck stiffness, carpal tunnel syndrome, fatigue and swelling in the feet and ankles.

The deep relaxation that massage creates decreases stress levels thus regulating the negative effects that stress hormones may have on you and your baby. It gives you some well earned pampering and time to tune into your changing body. It helps you to be more aware of any tension you may have and is thus useful preparation for labour.

Massage also supports the increased work load of your body by helping the circulation of both blood and lymph. Efficient circulation means good nutrition and waste product for you and your baby.

Finally don’t forget to pamper yourself once the baby is born. Post-natal massage is wonderful to relieve fatigue and alleviate the aches and pains from labour. Regular relaxation helps you to cope better with the demands of your newborn.

60min $90

Please phone reception on (02) 9362 9988 to book your appointment with Michaela.

REFLEXOLOGY

During your pregnancy your body will undergo major physical and emotional changes. Reflexology can offer great relief from many complaints during this amazing time of your life.

Reflexology can help with the following complaints during pregnancy:

Remember not to neglect yourself after the birth. Post-natal reflexology is just as important. It helps to stimulate the immune system, accelerate the healing process and will relax you so you can enjoy your new bundle of joy.

60min $90
30min $45

Please phone reception on (02) 9362 9988 to book your appointment with Zoe.

PRE-POST NATAL YOGA

Temple of the Body & Soul offers various yoga classes which are fantastic for pregnancy. Some are recommended for the beginner while others are only suitable for women with previous yoga experience. All are wonderful during your 1st trimester and after giving birth.

It is essential for pregnant women to maintain physical and mental well-being and with our gentle classes you will find self-awareness through practicing safe and slow poses.

Iyengar and general Hatha yoga are perfect for building stamina through gentle postures such as pregnancy sun salutations, strengthening the uturus and pelvis which is beneficial for labour. These types of yoga will also lay a proper foundation to aid your recovery post birth.

NEW TO YOGA? TRY THE FOLLOWING CLASSES:

Mondays
8:30am – Iyengar / Jessica
12:30pm – Hatha / Mandy

Wednesdays
4:00pm – Hatha / Lynn C

Fridays
7:30am – Iyengar / Jessica

Saturdays
8:30am – Hatha / Nikki C

ONCE MORE FAMILIAR WITH YOGA:

Tuesdays
7:00pm – Ashtanga / Sam

Thursdays
11:30am – Ki Yoga / Stephani
4:00pm – Ashtanga / Nicole
7:30pm – Ashtanga / Sam

Sundays
9:15am – Qi Yoga * / Jemma
2:00pm – Ashtanga / Sam

ASHTANGA YOGA
This is the classical raja yoga system of eight progressive stages or steps as described in numerous Hindu. The eight limbs are: restraints (yama), observances (niyama), postures (asana), breath control (pranayama), sense withdrawal (pratyahara), concentration (dharana), meditation (dhyana) and contemplation (samadhi).

HATHA YOGA
Hatha yoga, pronounced "ha-tuh", is also known as hatha vidya or the "science of hatha" yoga; this word comes from combining the two sanskrit terms "hat" meaning sun and "ha" meaning moon. The word "hat" refers to the solar nadi (pingala) in the subtle body and "ha" the lunar channel (ida). This is a passive yoga and Australia’s most popular type. You will hold each posture (asana) for long periods of time and work through every part of the body with a relaxation / meditation session at the end of each class. 

IYENGAR YOGA
Iyengar is firmly based on the traditional eight limbs of yoga, emphasizing the development of strength, stamina, flexibility and balance, as well as concentration (Dharana) and meditation (Dhyana).

KI YOGA
Ki Yoga is the “Yoga of Meaning”. You learn why you stretch, how to strengthen and what you are striving towards. You discover what and how each gesture and movement affects your mind, behaviour and health. 

QI GONG YOGA
Practices the improvement of energy, maintaining health and healing disease. Cleanses the body of toxins and reduces stress. It is a slow and gentle form of yoga.
* Qi Gong is fine up until months 7 or 8 of pregnancy if you have some experience of yoga.

 

WATER AEROBICS FOR PREGNANCY

Regular workouts generally lead to pregnancies without complications and easier delivery. Exercise reduces cramping of the calves, fatigue, back pain and swollen legs. In addition babies born to active women tend to be stronger and healthier.
Pregnant women should exercise regularly to improve their overall well-being and to allay the pain of pregnancy, specialists at Germany’s state health insurer in Hanover advise.

Mothers-to-be are encouraged to take up light endurance sports such as water aerobics, walking or cycling. Also stretching exercises are beneficial. Toward the end of the pregnancy going for a swim or taking a walk are sufficient ways to get exercise.

During pregnancy, woman and fetus benefit from the increased supplies of oxygen in the blood during exercise. Expectant mothers who find exercising on land quite uncomfortable, especially in the last couple of months before delivery, can work out comfortably when freed of gravity. It is a rare OB/GYN who will not grant hearty approval to a floating fitness program.

With water fitness around the hips, even pregnant women who were previously afraid of the water enjoy play and exercise in a pool, promoting muscle tone, raising heart rate and contributing to the health and development of the child.

Benefits

• A great stress reliever, this workout enhances your overall gestational health and well being, by improving your heart and lung function
• Warm Up for flexibility and stretching
• Cardio for lungs, heart, and calorie burning
• Wall Supported for abs, hips, thighs, legs, and buttocks
• Cool Down for stretching and relaxation

Are there any water exercises pregnant ladies should stay away from?
What are some good ones? What would be a good "beat per minute" to do?

The focus should be on maintaining the current level of fitness rather than seeking major improvements. Here are some additional guidelines:

• A doctor’s guidance is strongly advised prior to participation
• Warm up and cool down segments should be longer and have gradual changes in intensity
• Keep the choreography simple
• Water level at chest to armpit depth allows for reduced impact while controlling movements
• Avoid high intensity exercises that raise and lower the heart rate
• Adapt wider stances as the pregnancy progresses and avoid traveling exercises
• Develop formats with moderate, comfortable and continuous aerobic exercise, emphasizing postural muscles, slower transitions, and relaxation exercises
• Avoid over heating and promote proper hydration
• Avoid sudden movement and directional changes