Prenatal Yoga Online and On-Site Classes
– In prenatal yoga online and on-site classes, we will dedicate time to consciously connect your body with the baby that is growing in your womb. The breath is our main tool and anchor that keeps us present and awake. Yogic breathing is gentle and balancing, and its benefits are happening precisely because of the sudden and great hormonal changes you experience during pregnancy.
– Yoga exercises for pregnant women allow you to make the most of your pregnancy, to prepare and adapt to all the changes that pregnancy and motherhood brings with it. During the classes, you will learn to listen to your body and to communicate with it, get to know the needs of the body and connect with the baby. You will learn about the birth canal and how to use the pelvic muscles to be more aware and relaxed during childbirth.
– By exercising during the pregnancy period, you will achieve stability of the spine and learn how to carry the weight of the body so that there is no pain in the back and joints. Proper posture during pregnancy can help you even if you already have a deformity or pain has already occurred.
– Relaxation is an integral part of every yoga class. Through meditative techniques, a pregnant woman uses her mental potentials; strengthens focus, concentration, and willpower; and gains the inner strength to demonstrate at childbirth. The mental strength you will practice by mastering yoga postures, breathing techniques and mind discipline is the greatest benefit that yoga gives to a pregnant woman.
– In prenatal yoga online and on-site classes, we will dedicate time to consciously connect your body with the baby that is growing in your womb. The breath is our main tool and anchor that keeps us present and awake. Yogic breathing is gentle and balancing, and its benefits are happening precisely because of the sudden and great hormonal changes you experience during pregnancy.
– Yoga exercises for pregnant women allow you to make the most of your pregnancy, to prepare and adapt to all the changes that pregnancy and motherhood brings with it. During the classes, you will learn to listen to your body and to communicate with it, get to know the needs of the body and connect with the baby. You will learn about the birth canal and how to use the pelvic muscles to be more aware and relaxed during childbirth.
– By exercising during the pregnancy period, you will achieve stability of the spine and learn how to carry the weight of the body so that there is no pain in the back and joints. Proper posture during pregnancy can help you even if you already have a deformity or pain has already occurred.
– Relaxation is an integral part of every yoga class. Through meditative techniques, a pregnant woman uses her mental potentials; strengthens focus, concentration, and willpower; and gains the inner strength to demonstrate at childbirth. The mental strength you will practice by mastering yoga postures, breathing techniques and mind discipline is the greatest benefit that yoga gives to a pregnant woman.
What is Prenatal Yoga?
– Prenatal yoga, is a system of exercises adapted to a pregnant woman and the needs of her body so that it provides maximum benefits with safe movements. Every pregnant woman is an individual. A pregnant woman’s body changes every day, so it is the instructor who teaches you to use your inner knowledge and empowers you to do training in accordance with your current abilities.
– Pregnancy yoga involves breathing techniques that strengthen immunity and bring more oxygen towards the baby, nourish every cell and clear our minds of fears, doubts and worries.
– At the class you will practice relaxation techniques which will help your body to produce more “good hormones of happiness and love” – oxytocin, dopamine and serotonin.
– Through group work, a support base and community is created in which the pregnant woman feels safe and secure to share her fears and frustrations, but also the usual dilemmas regarding childbirth and motherhood. Prenatal yoga is a way for a woman to become brave and responsible – to remember that she is now breathing not only for herself, but also for her baby.
What is prenatal yoga good for?
– There is a lot of scientific evidence in support of yoga practice in pregnancy and its effect on the psycho-physical health of pregnant women, as well as the effects it has in postpartum recovery.
Prenatal yoga benefits:
- Improve circulation
- Reduce morning sickness, tension and mood swings
- Reduce swelling of the legs
- Improve digestion
- Increase energy and endurance
- Strengthen muscles and musculoskeletal system
- Strengthen self-confidence and increase readiness for motherhood
- Improve posture
- A feeling of better balance and control of the body
- Improve aerobic and cardio functions of the body
- Connection with the baby and emotional closeness
- Fewer fears and more mentally prepare for childbirth
- An inner harmony and clarity of mind
- Recognition and connection with the inner, natural forces of a woman to give birth
Who is and who is not allowed to practice yoga during pregnancy?
– Yoga during pregnancy can be practiced by pregnant women in every trimester. From the beginning to the end of pregnancy and at the very birth, yoga exercises are applicable and useful. The instructor always advises a consultation with a doctor in order to eliminate possible doubts and risks if the pregnant woman needs to rest for some reason.
– If the pregnancy is not risky, every pregnant woman is welcome to take a yoga class. Even when a doctor suggests rest, a pregnant woman may practice breathing and relaxation.
Where are yoga for pregnancy classes held?
– Yoga for pregnancy classes are held online via the zoom app. Choose the corner of your home where you want to exercise and join the class via the link that will be sent to you by email.
Exercises for pregnant ladies and their experiences
Take a look at what our previous members, now moms of wonderful babies, have said about Tiki Yoga exercises for pregnant ladies:
Twin pregnancy and back problems!
“I contacted Željka on the recommendation of a friend in order to get some advice regarding back pain and tingling in my leg. The pain was so strong that I could not sleep or lean on that leg. After an online consultation, suggested exercises, and useful advice on movement, the pain was regulated, and I am a proud mother of twins.”
Milica Katanić, pediatric nurse
I practiced prenatal yoga with Željka!
“I heard about yoga from my colleagues at the school where I work, and after initially thinking about it, I went to my first yoga class. Before pregnancy, I trained with Željka for 3 years. And when I was pregnant, I enjoyed the MamaYoga educational program for pregnant women. The program contains elements of massage. I enjoyed Željka’s energy and gentle massage.”
Milica Bogdanović, speech therapist
I did yoga before and during pregnancy. Class with Željka is a real pleasure!
“I have been doing yoga for several years, which helped me during pregnancy, the usual pain in the back and joints, and swelling, which accompany every pregnant woman, have disappeared. In addition, yoga affects better concentration, reasoning power, and calmness… The work I do requires a high level of concentration and awareness and the need to make the right decision at the moment, which I achieve thanks to meditation.”
Ivana Radovanović, mining engineer
I practice yoga for pregnant women!
“I’m not an overly sporty type, so exercise was not a priority for me. Yoga was never on my mind until I got pregnant. But since I started practicing prenatal yoga, I have felt much better. My body remained vital, I eliminated leg swelling, reduced cellulite, and quickly regained my old weight after giving birth.”
Marija Mitrović, marketing consultant
This is the second pregnancy that I am practicing with Željka!
“My first experience was almost four years ago. Practicing yoga meant a lot to me throughout my pregnancy, especially the breathing and stretching techniques. I felt connected to my baby, giving me the security and mental strength to give birth. Now I’m back in yoga classes, carrying twins and enjoying my workout.”
Jelena Janošević, chemical laboratory assistant
I’ve been in sports all my life, and with yoga, I’m still active even when I’m pregnant!
“A wonderful experience of yoga during pregnancy and Željka’s educational program of preparation for childbirth. I liked that Željka pays attention to each pregnant woman and adjusts the exercises or provides substitutes if the pregnant woman cannot follow the group’s work. You can feel the support and dedication of the instructors. I will certainly exercise in my next pregnancy as well.”
Milena Zlatanov, professor of physical education
With the breathing techniques we did in yoga classes, the birth went great!
“I am someone who likes to be informed and prepare for all challenges in life. I am a real example of how with mental preparation, exercise, and education, childbirth can be quick and easy. I regularly attended classes for pregnant women and practiced breathing techniques at home.”
Marina Šujkić, Law practitioner
Every pregnant woman should exercise during pregnancy!
“In yoga classes, in addition to all the physical benefits that exercise brings to us moms, I am very happy that I was able to do something good and healthy for my baby. With breathing techniques, I enabled a greater amount of oxygen and better circulation, and I also learned proper body posture, which helped me not to feel pain in my back and joints during pregnancy. After giving birth, I practiced the back protection positions we learned in yoga classes, and I didn’t have any back problems.”
Ivana Stojanović, expectant woman
When I discovered that yoga is safe even during pregnancy, I started taking classes with Željka!
“It was important for me to find a physical activity that was safe and an instructor that was reliable. After I started exercising, I felt that the tension and moodiness decreased, but to my great joy, the swelling in my legs disappeared. It meant that Željka explains the exercises in detail and that if a certain position is not comfortable for us pregnant women, we receive instructions on how to perform it in a different way while the effects and benefits remain the same.”
Dragana Dimitrievska, HR manager
The experience of a pregnant woman who “tried” yoga for the first time during pregnancy!
“Before pregnancy, I never practiced yoga. For me, it is the best time spent during pregnancy. Why? Because in yoga classes, I got to know myself and learned to connect with myself and my baby. After each class, I felt phenomenal, both mentally and physically. I enjoyed my pregnancy and was active until the birth.”
Bobana Dumitrović, expectant woman
With yoga and a healthy diet, I managed diabetes during pregnancy!
“During my pregnancy, I was diagnosed with gestational diabetes, the doctor advised me to regulate my diet and do light exercises. We both agreed that yoga is the best choice for physical activity during pregnancy. I didn’t gain much weight during pregnancy, and after giving birth, I regained the appearance of my body without any problems.”
Marijana Paunović, legal technician
Pregnancy yoga poses and what you can expect in class
Pregnancy yoga consists of various positions, as well as breathing and relaxation techniques that can be performed throughout the pregnancy, with adequate modifications as the pregnancy progresses.
Watch a short class for yoga and pregnancy (VIDEO)
Duration and schedule of pregnancy online classes:
Pregnancy online classes are held twice a week on Tuesdays and Thursdays at 20:00h and last 60 minutes. After the practice class, you will have time to ask your questions and talk about your concerns, which the instructor will be happy to answer.
A video link will be available after each class if you miss the appointment so that you can exercise later. Although this option is available, we suggest that the pregnant woman is actually present in class so that the instructor can have the opportunity to correct you and suggest position variations.
Monthly prenatal yoga membership fee
The monthly membership fee for prenatal yoga classes is 3,000 RSD (Serbian dinars) / 30 euros. The full amount of the membership fee is donated at the beginning of the month and is valid for one month from the day of payment, regardless of whether you will use it regularly or not. It includes 8 classes in one month.
For more information on how to pay the membership fee, click here.
How to reserve a place in the group for prenatal yoga online and on-site classes?
If you want to reserve a place in the group for prenatal yoga online classes, you need to donate a monthly membership fee, then send us a picture of the payment confirmation. After that, we will forward you the link you need to open via your phone or computer on the day of the class.
If you want to reserve your place for prenatal yoga classes on-site in the city of Bor, you need to call us, leave us your name and surname, and confirm that you are applying for pregnancy yoga classes.
If you have any additional questions, feel free to call us at +381 61 133 72 60 or send us an e-mail at zeljka@tikiyoga.com.
