STANDING LEGS + ARMS | PRE + POST-NATAL PILATES
POST-NATAL | YOGA + PILATES • 14m
A short and sweet standing legs session with a lower body focus also adding a little bit of arm work. This session will get you feeling that lower body burn as well as safely mobilising, strengthening and energising body and mind in only 15 minutes. This class is suitable for all stages Pre and Post-Natal.
We recommend you follow our specially designed programmes for each Trimester and stage of Postpartum recovery, which can be found on our website and on your welcome newsletter.
Equipment: Optional wrist weights/ Bala bands
Our Guest teacher, Zoe-Maia's, Pilates classes combine thousands of hours of teaching, training and education to create a method with a focus upon sculpting, strengthening, toning and lengthening the body from head to toe and inside and out. A method that is sustainable, transformational and most of all, enjoyable.
+ Please don’t exercise if you have any of the following symptoms: dizziness, bleeding, excessive tiredness, pain, shortness of breath or headaches and before you have been cleared by your doctor to exercise
+ Rest when you need and stop if you are in any discomfort at all. Less is more.
+ Never hold the breath
+ Please don’t lie on the belly
+ Generally avoid Down dog after 30 weeks
+ Avoid lying on the back during exercise after 16 weeks
+ Keep the body moving steadily and avoid static poses
+ This is not the time to practice backbends, inversions, deep twists and core work such as crunches
+ Be mindful of pressure on the wrists- options are coming on forearms or fists instead
+ Be mindful not to overstretch, especially the abdominal area- less is more
+ Come up and down slowly due to possible lower blood pressure
+ Stay hydrated
+ Use props to support your practice
+ Only practice after your 8 week check, if you had a C-Section please wait at least 12 weeks and ensure your Doctor has told you that you are safe to exercise
+ Listen to your body, rest when you need and stop if you are in any pain at all. Less is more.
+ We avoid deep twists, deep backbends and inversions
+ Do not practice abdominal exercises other than deep abdominal engagement and supported deep abdominal exercise
+ Be mindful not to overstretch
+ Postnatal specific classes are advisable in your baby’s first year
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