Purna Yoga with Nicola in Helsinki @2016 by Nicola Moberg

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Yoga is one of the best forms of exercise during pregnancy; a gentle, safe means of keeping the body toned and supple without strain, of keeping aches and pains away and energy flowing, of relaxing mind and body, and preparing for the physical demands of birth - and motherhood itself.

Yoga is one of the best forms of exercise during pregnancy; a gentle, safe means of keeping the body toned and supple without strain, of keeping aches and pains away and energy flowing, of relaxing mind and body, and preparing for the physical demands of birth - and motherhood itself.

Yoga is one of the best forms of exercise during pregnancy; a gentle, safe means of keeping the body toned and supple without strain, of keeping aches and pains away and energy flowing, of relaxing mind and body, and preparing for the physical demands of birth - and motherhood itself.

Parties

“Purna” means “complete,” and Purna Yoga distills and integrates the vast aspects of yoga into an invaluable set of tools for transformation and healing.  It offers more than just exercise. . . because you are more than just a body

Yoga is one of the best forms of exercise during pregnancy; a gentle, safe means of keeping the body toned and supple without strain, of keeping aches and pains away and energy flowing, of relaxing mind and body, and preparing for the physical demands of birth - and motherhood itself.

To support the birthing process the pelvis needs to be opened to its maximum to allow the baby to pass through. Ease of movement and certain positions will facilitate this opening with the support of the partner. In a birth preparation class you learn safe and practical birthing positions and how to use the breath effectively and for best results.

One day a student came up to my teacher Aadil Palkhivala and asked him how to conceive. Aadil was himself conceived with the help of yoga. The great BKS Iyengar was the teacher of Aadil's parents and for 7 years they tried to have a family. Through Aadil's parents dedication and the work of a yoga master the Palkhivala family got three sons.

 

PURNA YOGA

 

“Purna” means “complete,” and Purna Yoga distills and integrates the vast aspects of yoga into an invaluable set of tools for transformation and healing. It offers more than just exercise. . . because you are more than just a body.

 

You have a body, but you also have aspirations, dreams, relationships, careers, finances, and many other facets of your life.

 

World-renowned yoga master Aadil Palkhivala and renowned meditation and Kundalini master Savitri envisioned a system that nurtures the whole You to help you feel more alive and to shine your light into the world.

They founded Purna Yoga to fulfill that dream.

 

Welcome Home

As Sri Aurobindo said, “All life is yoga.” May you discover the many ways in which Purna Yoga says “Welcome Home,” offering you tools, techniques and wisdom for feeling at home in your body, and at home with your spirit, for this is the true gift of yoga. 

-Savitri and Aadil

 

When we feel lost, sad, confused, stuck, stiff, or are in pain, our bodies are telling us that we have lost contact with the most important part of us, our spirit. Therefore, we must use our breath, movements, thoughts and feelings to welcome our spirit into our first and most important physical home, our bodies. Purna Yoga teaches the mind, the body, and the emotions how to be at home with the spirit. Purna Yoga is the art of loving yourself by living from the heart.

 

The Four Pillars of Purna Yoga. . .

 

  • Alignment-based Asana

  • Heartfull Meditation, created by Savitri

  • Applied Philosophy

  • Nutrition and Lifestyle

 

. . . address all four aspects of our being:

 

  • Physical

  • Mental

  • Emotional

  • Spiritual

 

A Purna Yoga practice helps you:

 

  • Understand the ins and outs of a safe and fulfilling yoga practice

  • Focus on your own spiritual connection

  • Develop your intuition

  • Be empowered to live from your heart instead of from your head.

  • Discover how become more caring, happy, and heart-centered

  • Live your purpose

 

 

Aadil Palkhivala and Savitri

 
 

 

PREPARING FOR BIRTH WITH YOGA

Each labour and birth is unique. Without creating expectations, in this course you will learn how to gain confidence for a positive unfolding of your birth.

To support the birthing process the pelvis needs to be opened to its maximum to allow the baby to pass through. Ease of movement and certain positions will facilitate this opening with the support of the partner. We will practice different birthing positions and learn how to use the breath effectively and for best results. The couple will be taught how to use sound to stimulate the labour and help to relax. Useful tips for the birthing partner are offered so he can be of natural assistance.

You will gain

Understanding of the baby’s birth journey through the pelvis and the psychosomatic mechanisms for releasing positive birth hormones

Ease of movement to make full use of gravity

Effective use of breath and sound

Relaxing through contractions and between contractions

Releasing birthing muscles and perineum to make way for the baby and stretch gently without fear

Birthing breathing. Creating a body memory for ‘exhale pushing’, or ‘birthing lightly’ without strain

Transforming fear into calm power in the transition to motherhood, using yoga resources to tap into the inner body wisdom accessible to all women.

YOGA FOR PREGNANCY AND BIRTH

 

Yoga is one of the best forms of exercise during pregnancy; a gentle, safe means of keeping the body toned and supple without strain, of keeping aches and pains away and energy flowing, of relaxing mind and body, and preparing for the physical demands of birth - and motherhood itself.

There is a great focus on supporting the preparation for labour, but most of all the emphasis is on preventive care and laying the best possible foundation in the transition to parenthood. Each pregnancy is unique and special attention is given to each new mother, whether she is having her first baby or she is a busy mother already.

You will learn techniques to relax, re-energize, centre yourself and connect with your baby. You will be able to do both breathing exercises and physical movements to relieve discomfort, move safely, and position both yourself and your baby optimally. All yoga postures and breathing exercises are adapted/designed for pregnancy from classical Hatha yoga and inspired by Purna Yoga.

Pregnancy Yoga is gentle and safe for all women, whether new to Yoga or with years of practice.

Please be aware that not all yoga classes are appropriate for pregnant women. If becoming pregnant, consider changing to a prenatal class. Factors such as too much heat, overstretching, deeper twists, bandhas, etc. can possibly be dangerous to mother and baby.

 

Early pregnancy/ first trimester

The time between the eighth and fourteenth weeks is a delicate one, when it is particularly important not to overdo it. In that time it is best to avoid all vigorous exercise, even if you already practice yoga. Prenatal classes are for women who have moved beyond this stage of early pregnancy.

The most important qualities needed during pregnancy are awareness and relaxation, both of which can be cultivated via breathing. It is never be too early to start with breathing and relaxation techniques. Instead of the physical postures, walks in the fresh air are best in the first trimester.

If you feel you really would like to attend pregnancy yoga class in your first trimester, please talk to your teacher.

 

Second and third trimester

  • Open the chest for deeper breathing

  • Lift the breastbone to make more room for your baby

  • Stretch the legs wide to exercise the pelvic muscles

  • Hold the spine erect for free flow of energy

  • Steady the emotions

  • Centre yourself to cope with changes

  • Access the deep relaxation that lies within you

 

The movements in this type of yoga are unforced and rhythmical. They are carefully designed to build up awareness, stamina and strength in certain muscle groups, while encouraging stretching and relaxation in others. The class is always balanced with activity and relaxation.

 

Practical advice for birth preparation and postnatal care are introduced in the second and third trimester.

POSTNATAL YOGA FOR NEW MUM'S

 

The postnatal recovery period is also referred to as the fourth trimester of pregnancy. This is the time for transition into motherhood, bonding with your baby and slowly allowing the body to recover from the delivery. Gentle exercise during this time is essential for the body to regain balance and strength.

 

The postnatal yoga class offers recovery stretches combined with deep breathing and small, slow movements. The importance of postnatal recovery exercise cannot be emphasized enough. Regaining posture, closing up the body after giving birth, preventing stress incontinence and womb prolapse are only some of the benefits of postnatal yoga.

 

For the first three months after giving birth, the priority of the class is on realignment of the spine, strengthening the pelvic muscles and opening the shoulders. Plenty of rest and relaxation is also a key focus at this time. From month three onwards the progression to more dynamic yoga can begin.

 

 

 

YOGA FOR CONCEPTION

One day a female student came up to my teacher Aadil Palkhivala while he was visiting Helsinki and asked him for help. The couple tried to have a baby for several years without luck. Aadil was himself conceived with the help of yoga. Aadil’s parents tried to create a family for 7 years, until they met the great asana master BKS Iyengar. They worked with him and their dedication led the Palkhivala family soon to have three sons, and the first one of them was Aadil.

Until then my own experience was the many years of working with pregnancy and new mothers and being a mother myself. Fertility yoga was put into my hands by Aadil and with the sequence BKS Iyengar taught Aadil's parents, the lifestyle choices, the Heartfull Meditation which was later added to this sequence given by Savitri, Aadil's wife and meditation master, I have the best possible tools to help couples in this very special time of their lives.

Fertility yoga or yoga for conception is taught in private sessions for the couple to find a connection with themselves and with each other. A big part of the work is the meditation which couples are encouraged to share. In class we work on stimulating the endocrine system which enhances natural hormone production as well as making the circulation move better. Deep restoring relaxation is also a key concept to a successful pregnancy as most infertility starts from couples being under too much pressure. Overcoming anxiety and becoming more present will not only benefit the couple for conception, but for a lifetime.

Testimonial:

 

My partner and I decided to ask Nicola for private yoga service for many reasons. Our fertility journey was long and we were both exhausted. My partner had practiced another form of yoga for 8 years and I am a Purna yoga student. So, we wanted our yoga practice to be more deeply involved in the fertility process. 

 

At first, we immediately found that the private couples sessions were the only place we were completely relaxed and connect. We learned specific poses and practices for connection, restoration, balance and attunement to each other. We also learned that the inversions and restoration poses were key to hormonal and emotional attunement. We were very motivated to practice them at home and restore some peace to our lives. 

 

We also learned meditations and looked deeper into philosophical aspects of yoga with Nicola's guidance. She taught us a fertility supportive version of Heartfull Meditation, which we used most nights for 6 months. This was an excellent and powerful tool. We were able to make very difficult decisions and focus on the necessary discussions, while returning in the evenings to a haven of connection and peace in our shared meditation. 

 

We are so pleased to have a healthy pregnancy in the 2nd trimester, and practices to stay with us. It is very clear that Nicola is deeply knowledgeable, kind, and intuitive. We could not have made it through without her skill and professional yogic devotion. 

 

And, I look forward to taking her prenatal yoga classes based on the Birthlight method. I trust that she will be able share more yogic wisdom and the skills I need to support my body and baby before birth.

Therese Bogan, Helsinki