First of all, congratulations on your pregnancy!

Before you think of joining a yoga class while you are pregnant, please ask your doctor first. Even if you have been practicing yoga or this is your 10th pregnancy and 10th time to participate in pregnancy yoga, please ask your doctor first. Every pregnancy is different and we just want to make sure it is safe for you and your baby before we embark on this journey.

I usually ask women who are 0-15 weeks pregnant to take it easy. This is the time to just concentrate all of your energy into letting the life grow inside you. You may join us once your strength comes back at around the 16th week. If you have been participating in Pregnancy Yoga while you weren’t pregnant, I will still ask you to take a break during these first weeks and just practice some of the poses on your own at your own pace.

You’ll need to confirm your slot in the class by either emailing me at (karen @ ekagratasala . com) or texting me at (+63917) 8436111. If you don’t know the address of my studio, I will give you directions once you confirm.

Wear comfortable-stretchy-breathable clothes. Something that won’t go over your head when you bend over. Many women like to wear baggy clothes, but I would advise you from doing so. Clothing that is too loose makes it difficult for me to see your alignment and will distract you in some of the poses. Shorts, leggings, or yoga pants are great but be aware if you are sensitive to heat. Personally, I needed to practice in shorts during my pregnancy because it was always “too hot”. We practice barefoot unless you have a skid-less yoga socks.

Come early or (at the very least) on time to prevent any interruptions. The minutes before the class is the best time to talk about any questions or concerns that you may have or I need to know. You will also be filling up a student form before you join the class, especially if it’s your first time to join in this particular pregnancy. You will need to fill up the form before joining even if the class has started.

There are mats available in the sālā, however we would appreciate it if you bring your own so that first-timers without personal mats can use the sālā mats. We will also be practicing flow/movements off the mat, so be open to moving around the sālā.

Do you have to fast before class? Goodness NO! Just try not to be “too full” before going to class so that you can enjoy all the movement. Pregnant women shouldn’t starve themselves. In fact, feel free to bring a small snack in your bag so that you can eat something in case you get hungry right after class.

There is drinking water provided. If you are sensitive to what you intake, please bring your own water to class in case you get thirsty.

Props: If you have a sarong / big scarf, please bring it with you. It isn’t essential in class, but it can make it more comfortable for you. You may also bring your own meditation pillow or a small pillow to lay your head on. If you are borrowing a sālā mat, bring a towel to put on top of the mat for hygienic purposes. A small towel may be needed to wipe off sweat.

Most of all, come with an open mind. Pregnancy Yoga varies depending on the demographics of the class. If you’re the only one in late pregnancy, your poses will be different from the other women. If there are partners in class, the class flow will also be different.

Don’t worry if this is your first time to yoga! It’s great! Welcome to the world of yoga and pregnancy. We won’t be doing anything crazy and everyone is encouraged to go only as far as they are comfortable.

If you have been practicing Yoga, just remember that your pregnant body is very different from your non-pregnant body. Be gentle and discover this whole other dimension of you.

You can still join the class even if you aren’t pregnant. It can help you understand what happens during pregnancy and prepare you for your own in the future.

Please inform me if you want to bring a partner/support person (family or friend). There will be certain classes when partners are encouraged to come. These classes allow you and your partner to understand what you are going through and be on the same team. Please limit your family or friend to a person you trust and someone you can count on to be there for you throughout your pregnancy. Partners will have a different rate. Please contact me once you are sure you are bringing someone.

If you have any further questions, feel free to email me or text me.

Peace,

-Karen

1. They’re not checking you out to see how flexible you are (or aren’t).
2. They don’t like when you push yourself too hard.
3. They wish you’d ask questions or for assistance.
4. They don’t care if you pass gas.
5. They aren’t grossed out by your sweat.
6. They want you to speak up if an assist hurts or makes you uncomfortable.
7. They wish you didn’t come to class to “sweat out your sick”.
8. They love when you bring your own yoga mat to class.
9. They want you to practice at least twice a week.
10. They don’t mind if you take class from another instructor.
11. They like when you get to class a little early, and prefer you stay until class is over.

You may read the full article HERE.

Students always ask, “Can we practice yoga during our period?” The answer is, it all depends on your body.

1. Do you have the strength to do the regular Led Ashtanga Vinyasa Yoga (the class I usually teach)? If yes, then go to the next question… If no, stay at home and rest. Listen to your body.

2. Is your flow heavy? If yes, practice relaxed and restorative yoga. This means if the class is our usual Led Ashtanga Vinyasa Yoga, opt to stay home. If the class is a restorative yoga class or a moon series yoga class, you may still attend. If your answer is No, you can attend the class and jump to question 3.

3. Are you still bleeding? Have you ever done yoga and your period stopped? If your answer is yes to any of the two questions, i usually advice students to take it easy and replace their closing series (due to all the inversions) with Viparita Karani Asana (Legs up the wall pose). If your answer is no to both questions, then feel free to go on with the regular closing series but be mindful of what your body is telling you.

The book “Nawa Yogini Tantra” has an informative section about this. Actually I highly recommend that book to women who are practicing yoga. Since this book is not easy to get a hold of here in the Philippines, you can read up on other articles regarding yoga and menstruation through the articles listed below. I don’t want to sound like a pro (which I’m not) by simply enumerating different scientific reasons why and why not. What I do know is that we should listen to what our bodies are telling us…

Yoga Journal: Inversions and Menstruation
Yoga and Menstruation, Questions Answered by Geeta S. Iyengar
A woman’s Balance: Inversions and Menstruation by Mary P. Schatz, MD

Conclusion: LISTEN TO OUR BODY…

Namaste.

- Karen

Viparita Karani Asana is the Legs up the wall pose. It is considered to be a restorative pose and a good substitute to the shoulderstand.

A good description of this asana can be found through this article in Yoga Journal. (Note: their pose has a bolster/blanket underneath.)

Instruction on how to do this pose (no props.):

1. Sit on your mat right next to the wall. You may draw your knees towards your chest.
2. Slowly lift your legs up to the wall while you lower your back to your mat. Use your elbows to support your self down.
3. Put your hands away from your hips, palms facing up. (Stay in the pose)
4. To come out of the pose, Hug your knees then roll to your side.

There are variations to this restorative pose.

• Legs together straight up (what we usually do)
• Legs in a V formation.
• Legs in diamond shape (soles of the feet facing each other).
• you may also use props like folded blankets or a bolster underneath you.

Namaste.

- Karen

* added gif of the pose. Note, you can bring your buttocks nearer to the wall. In the picture I’m kind of far from the wall.

I’ve used the advice of some of these sites.

Love to know- Their cleaning instructions are nice and detailed. I like using baking soda as an added ingredient to the soap. However, I read somewhere that using soap isn’t really good for your mat.

Yoga Journal- I like their advice on using a big fluffy towel to dry off the mat instead of hanging it out straight.

I used to do an intensive cleaning of my mat every week. That didn’t help my mat since it got worn out fast. Good thing I met Monica of Dharma and Indigo Baby. She introduced to me her product, yoga mat spray. It’s awesome!

I personally use Dharma’s Yoga Mat Spray. I like the fact that’s it’s handy and all natural. You can keep it in your yoga bag and just spray on your mat before and after your practice. I don’t have to worry about harmful ingredients while I have my bare skin on the mat. After practice, I spray a more generous amount and wipe it off with my towel. This way the sweat and dirt doesn’t accumulate. I have the bigger bottle since I use this on the studio/shala mats too.

If you’re interested in buying a bottle for yourself, I sell SOLSTICE (lavender) and WINTER SOLSTICE (peppermint) Yoga Mat Spray (100ml) in my shala for P220.

Remember to keep your mats clean to have a healthy practice.

Namaste.

-Karen

1. You’ll need to confirm your slot in the class by either emailing me at (k a r e n @ e k a g r a t a s a l a. c o m) or texting me at 09178436111.
2. If you don’t know the address of my studio, I will give you directions.
3. Come early or on time to prevent any interruptions. (This is the best time to inform/warn me if there are any concerns that I need to know. For example: time of the month, other health issues, need to leave at a specific time, etc.)
4. There are mats available in the sālā. However we would appreciate it if you bring your own so first-timers can use the sālā mats.
5. It would be best if your last meal was 3 hrs before class. If you have high metabolism, 2hrs- 1 hr may be enough. It varies from person to person.
6. Keep yourself hydrated. You can bring a water bottle to class in case you get thirsty.
7. You will need a face/hand towel to wipe off sweat. If you perspire profusely, bring a beach towel to put over your yoga mat to prevent you from slipping.
8. Wear comfortable-stretchy-breathable clothes. Something that won’t go over your head when you bend over. We practice barefoot.
9. Most of all, come with an open mind.

I hope to hear from you.

Namaste.

-Karen