Pregnant woman doing yoga

Yoga during pregnancy

Pregnancy is a beautiful journey filled with excitement and anticipation, but it can also come with its own set of challenges, both physical and emotional. As expectant mothers navigate this transformative time, many turn to yoga as a gentle and nurturing practice to support their well-being.In the following piece, we address some of the most common questions  that our clients have regarding doing yoga while expecting, discussing safe techniques and the many advantages it may provide for both mother and child.

 

  •  Is it safe to practice yoga during pregnancy?

 

Yes, practicing yoga during pregnancy is generally considered safe for most expectant mothers, especially if you have been practicing yoga before pregnancy. However, it’s crucial to consult with your healthcare provider before starting any new exercise regimen, including yoga, to ensure it’s appropriate for your individual circumstances. Additionally, it’s critical to select prenatal yoga courses or alter your practice under the supervision of a certified prenatal yoga instructor who is aware of the unique requirements and safety concerns for expectant mothers.

 

  • What are the advantages of yoga for expectant mothers?

 

Yoga has numerous physical and psychological advantages for expectant women. The following are some possible advantages of prenatal yoga:

 

  • Enhanced strength and flexibility: Mild stretching and strengthening activities might help reduce the discomforts associated with pregnancy, like backaches and tense muscles.
  • Stress reduction: Yoga’s mindful breathing and relaxation methods can help lower tension and anxiety while fostering emotional health in expectant mothers.
  • Birthing preparation: A few yoga poses and breathing exercises can assist build the pelvic floor muscles, increase stamina, and promote relaxation, all of which may be helpful during labour and delivery.
  • Relationship with baby: Prenatal yoga gives expectant moms a chance to establish a relationship with both their growing baby and their bodies, encouraging a sense of mindfulness and bonding.

 

  •  Are there any poses I should avoid?

 

Even though yoga can be helpful during pregnancy, there are some positions that should be avoided or modified to protect the mother and unborn child. It is best to avoid poses that require powerful backbends, deep twists, or prolonged lying flat on the back, particularly in the later months of pregnancy. Furthermore, any pose that puts strain on the body or impairs balance should be adjusted or avoided completely. It’s critical to pay attention to your body, respect your limits, and be honest with your prenatal yoga instructor about any issues or adjustments that may be necessary.

 

  •  When is the ideal time to begin yoga for pregnant women?

 

Once your healthcare professional has given the all-clear, the ideal time to begin prenatal yoga is either in the first or early stages of the second trimester. But it’s never too late to begin a prenatal yoga practice, and many expecting women find that beginning a practice at any point in their pregnancy has benefits. Whatever your starting point, to guarantee a safe and encouraging practice, pay attention to your body, practice thoughtfully, and select classes or instructors who specialise in pregnant yoga.

 

In conclusion, expectant moms might benefit greatly from prenatal yoga as a way to maintain their mental and physical health during the pregnancy. Under the direction of certified instructors, pregnant women can feel empowered to investigate the advantages of prenatal yoga by answering frequently asked questions and highlighting safety precautions. May your yoga practice be a source of strength, connection, and care for you and your unborn child as you set off on this wonderful adventure of pregnancy.

 

We at Yown yoga are committed to helping expectant women through our skilled instructors’ prenatal yoga courses as they navigate the path of pregnancy. Please do not hesitate to contact us if you would like more information or if you would want to become a member of our prenatal yoga community. We are available to assist you at every stage.

 

Posted by Costanza pregnancy
Yoga For Overweight

Yoga for Overweight Individuals: Myth vs. Reality

Yoga is indeed a practice that transcends body size and shape, making it accessible to all individuals, regardless of their physical attributes. At Yownn Yoga, inclusivity is at the heart of our mission. We understand that for plus-sized individuals, the decision to start a yoga practice may be met with apprehension due to concerns about acceptance and judgment. Unfortunately, some yoga instructors may perpetuate stereotypes by suggesting that overweight individuals should lose weight before participating in classes. However, at Yownn Yoga, we reject this notion entirely. We believe that everyone deserves the opportunity to experience the transformative benefits of yoga, irrespective of their size or weight.

 

The advantages of yoga for plus-sized individuals are numerous and significant. Firstly, yoga can play a pivotal role in weight management and overall well-being. The dynamic movements and stretches inherent in yoga practice can facilitate fat burning, contributing to weight loss over time. Additionally, the emphasis on strength-building poses helps to tone muscles, enhancing overall body strength and endurance. For individuals with concerns about Body Mass Index (BMI), regular yoga practice can lead to a reduction in BMI by promoting fat loss and muscle gain.

 

Moreover, yoga serves as a potent tool for stress relief and mental well-being. Through mindfulness practices, such as meditation and controlled breathing techniques, individuals can cultivate a deeper sense of inner peace and tranquility. This is especially beneficial for plus-sized individuals who may experience heightened levels of stress and anxiety due to societal pressures and stereotypes. By fostering a holistic approach to wellness, yoga empowers individuals to develop coping mechanisms and resilience in the face of adversity.

 

Another compelling benefit of yoga for plus-sized individuals is its potential to promote healthier eating habits and mitigate disordered eating patterns. By cultivating mindfulness and self-awareness on the mat, individuals can develop a more intuitive relationship with food, reducing the tendency towards emotional eating, stress eating, and binge eating. Research published in the International Journal of Yoga has shown that regular yoga practice is associated with healthier dietary choices, including increased consumption of nutrient-dense foods and reduced intake of processed foods high in fat and sugar.

 

To fully reap the rewards of yoga, consistency and dedication are key. Attending classes regularly and adhering to specific poses recommended by our experienced instructors are essential components of a successful yoga journey. Here are some of the most beneficial poses for plus-sized individuals:

 

  1. The Cat-Cow Pose: This gentle sequence involves transitioning between two poses, providing a soothing stretch to the spine and strengthening the core muscles. It serves as an excellent starting point for individuals looking to target belly fat and improve overall flexibility.

 

  1. Tabletop Crunches: Beginning in a tabletop position, this exercise engages the core muscles and promotes stability and control. Alternating between lifting each knee towards its corresponding elbow in a controlled motion helps strengthen the abdominal muscles and enhance overall core strength.

 

  1. Chair Pose: This standing posture involves bending the knees and lowering the hips as if sitting back in an imaginary chair. Holding the pose engages the lower body muscles, including the quadriceps, hamstrings, and glutes, while improving balance and stability.

 

  1. Bow Pose: This invigorating backbend stretches the entire front of the body while strengthening the back muscles. By lying on the stomach and lifting the chest and legs off the ground, individuals can experience a deep opening in the chest and shoulders, promoting improved posture and spinal flexibility.

 

  1. Forward Bend Pose: This calming posture gently stretches the entire back of the body, including the spine, hamstrings, and calves. By folding forward from the hips and allowing the upper body to release over the legs, individuals can experience a profound sense of relaxation and release tension in the back muscles.

 

In conclusion, yoga holds immense potential for plus-sized individuals seeking to enhance their physical, mental, and emotional well-being. At Yownn Yoga, we wholeheartedly embrace individuals of all shapes and sizes, providing a supportive and inclusive environment for personal growth and transformation. By embracing the practice of yoga and committing to regular practice, individuals can embark on a journey of self-discovery and empowerment, cultivating greater strength, resilience, and vitality from within. Join us at Yownn Yoga and embark on a path towards holistic wellness and self-acceptance.

 

Posted by Costanza overweight
five fun thing to celebrate Valentine's Day

Five Fun Ideas To Celebrate Valentine’s Day In Gaborone (Even If You’re Single)

If you’re single you’re likely not going to be getting chocolates or flowers I’m afraid, but who cares?

Romance is in the air, Valentines Day is coming up in a short few days. Scary!

The coupled up amongst us are busy planning and maybe even blackmailing each other for the best valentine’s day gifts. From romantic dinners with delicious food to spa days full of pampering, there are always lots of opportunities for couples to celebrate their love in Gaborone.

Self love looks good, always!

But what about the single folks who’d also want to celebrate their freedom, because yes being single can be a real good thing. It could be that you have just extricated yourself from a toxic relationship which calls for a celebration. Or just the joy of being free to roam.

In recent years we have experienced an increasing call to tune in internally and prioritize ourselves, to fill our cups and celebrate the self. Selfcare and self-love have become such common phrases that a Google search generates more than five billion and three billion results for these keywords respectively and for good reason. It has become critical to be very intentional about creating a joyful space for and within the self. As we grow older this becomes even more important especially for us women. Our responsibilities are bottomless. We  literally carry the home, raise our children, take care of our ailing parents, support our siblings and the list goes on and on.

Like I mentioned, If you are single you’re likely not going to be getting chocolates or flowers I’m afraid. The good news though is that you can still have an enriching valentine’s day celebration. You can do fun activities that fill your cup to honour the love of your life; yourself!

This year, why not try something out-of-the-ordinary and enjoy one of these unique Valentine’s experiences?

Fun ideas to celebrate Valentine’s Day in Gaborone

We have five fun ideas to celebrate valentine’s day in Gaborone even if you’re single, especially if you’re single.

  1. Si Spa has a wide array of luxurious beauty treatments at a reasonable cost. They offer waxing, facials, massages, manicures & pedicures as well as body scrubs. The best news is that you can do this alone or with your fellow single girlfriends for extra fun. The ambiance is great, the stuff is friendly and the location is not only central but accessible and stunning. The cherry on top is that Si Spa offers vouchers which gives you ample time to utilize it at your convenience.
  2. Yownn Yoga Breakfast at Ate@Design; this is a bespoke event that combines yoga, breakfast and a hangout, what’s not to love? If you have been wanting to experience yoga but have not been able to for whatever reason, this is a great event to do just that. You get to experience yoga in a fun and accessible way, on a Saturday morning when you’re not to rushed, with beautiful community of women who support each other on and off the mat. In addition, there is a nourishing breakfast in a local eatery that celebrates art and showcases local artists’ work as décor. The ambiance is to die for. You will leave filled refreshed, and nourished, it is a great place to meet and make new friends. This event is perfect to do your with girls, or solo. The Valentine’s themed Yownn Yoga Breakfast is scheduled for Saturday 11th February 2023, the ticket is P280 per person.
  3. White Label Fragrance Candle making class is back on the 11th of February 2023. You can expect to have a fun experience where you will be learning the basics of candle making, playing around with scents and colour. For this experience dress casually and come prepared immerse yourself in this therapeutic experience. The ticket is P400 for singles and P600 for couples, so why not bring your girl pals for this enriching experience?
  4. Farmer’s Market in Phakalane is another fun experience that you can do for valentine’s day. It takes place every Saturday morning at the Serbian Church behind Acassia mall. Entrance is free, and you call buy goodies such as coffee, baked goods, books, cheese, dairy products, biltong etc. There are shaded spots where you can hang out with your girls taking in the fresh air and people watching. It is a perfect place to meet new people. Pro tip: carry cash as they do not swipe.
  5. Valentine’s Dinner for two at Ate@Design; this is an exclusive event for just 15 couples so you will have to book early to avoid disappointments. Do remember though that a couple can be yourself and your girl pal, and why not? The menu is to die for and coupled with Ate@Design cool vibe we have no doubt you’ll have a wholesome day with your loved one. The ticket is P1000 for a three-course meal with specially selected wines.

Conclusion

Don’t let yet another Valentine’s Day pass you by just because you are single, grab one of our five fun ideas and celebrate the heck out of this lover’s day. Make sure to book early so that you don’t miss out on this beautiful experiences.

P.S. Yownn Yoga Breakfast tickets are still available, out theme this year is #beYownnValentine

 

Posted by Bonolo Phaladze Uncategorized