ESSENTIAL 3 | PRE-NATAL PILATES
PRE-NATAL | YOGA + PILATES • 29m
The Essential Pre Natal Pilates Programme is perfect to start your pregnancy pilates programme, suited to women in their 1st and 3rd trimesters and those new to PIlates. Expect to gently mobilise and work the entire body, mobilising the upper back and shoulders and working with some more active arm and glute work to strengthen the areas that prop up the body during pregnancy. Classes will guide you through the correct alignment, supporting you to strengthen the pelvic floor area and leave you feeling calm and energised. We recommend completing the Essential classes before progressing onto the Activating sessions by following our specially designed programmes for each stage of recovery, which can be found on our website and on your welcome newsletter.
+ 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
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