Level 0

Suitable for Pre and Post-Natal, this introduction to Pilates Breath-work techniques will aid in the activation of the deep abdominal muscles. This is so important to understand before taking our other Pilates sessions for Pre and also Post-Natal Mummas as these exercises will help you understand how to breathe through the other sessions, maintain lower abdominal core stability and therefore help support the lower back and pelvis during pregnancy, and Post- Natally encourage the knitting back together of the core muscles to regain healthy abdominal strength.
We recommend you follow our specially designed programmes for each Trimester and stage of Post-partum recovery, which can be found on our website and on your welcome newsletter.

Equipment: Small Pilates ball, Bolster or cushions to sit on

PRE-NATAL CONTRAINDICATIONS;
+ 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

POST-NATAL CONTRAINDICATIONS:
+ 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