Pregnancy yoga class
Bernadette will be starting a new pregnancy yoga class, held at Alderwood Children’s Centre, Rainham Close, SE9 2JH. Time 10:00-11:00 – view map
These low cost classes are open to any woman from 16 weeks onwards & will offer a range of yoga practices , which help to promote strength & flexibility, address some of the common ailments of pregnancy & equip you with ways of helping to relax both in pregnancy & labour.
They are open to women in the South Greenwich area, who are registered or will register at Alderwood, Storkway, Eltham, Shooter’s Hill, Greenacres & Vista Fields Children’s Centres or who attend midwifery clinics at any of these centres.
Call 0208 850 5927 to book your place each week
1-1 Pregnancy yoga
Bernadette offers 1-1 Pregnancy Yoga in the comfort of your own home
Pregnancy yoga evening courses
Wednesday evening pregnancy yoga courses 18:00-19:15 at:
Blackheath Complementary Health Centre, 184/6 Westcombe Hill SE3 7DH.
Please contact Bernadette directly for the next dates.
Drop in classes
Bernadette teaches weekly drop in Pregnancy Yoga sessions at:
The Greenwich Centre, Lambarde Square, SE10 9GB
These are on Saturday mornings 10:15-11:15
All equipment is provided. Suitable from 16 weeks onwards
Breath & Space workshops
Bernadette runs workshops to prepare you for giving birth
Paid time off for pregnancy yoga!
You are entitled to paid time off to attend ‘ante natal classes’, if your midwife or doctor have recommended them to you.
See Directgov website for more info
Bond with your unborn child
Each session always ends with deep relaxation practices, enabling you to unravel and dissolve any knots of mental, emotional and physical tension.
It also gives you the opportunity to bond with your unborn child – particularly important if you don’t get much opportunity for this in your day to day life.
Pregnancy yoga is an ideal way of enhancing pregnancy by strengthening, toning and preparing muscles particularly those which are used during labour. Each course teaches techniques which help with pregnancy ailments.
Deep relaxation and breathing techniques are central themes of her approach and time is given to strengthen the connection between mother & child. A range of techniques is taught to enable women to enter into labour with less fear and more confidence in how to manage this singular event in life.
Empowered Labour workshops
Pelvises are like a set of fingerprints! Although similar in many ways they are also unique to each individual. By familiarising yourself with the shape of your own pelvis, choices can be made regarding which positions and movements you use throughout labour & birth that work with your unique structure. Thus optimising the space available to birth your baby. The positions you use throughout the day and night in the last trimester can also encourage or discourage your baby into the optimal fetal position. Alignment matters!
Bernadette offers 2-hr workshops which explore the impact that muscle tension has on reducing space, increasing the perception of pain and wasting valuable energy.
So by simple, effective use of the breath, visualisation & positions suitable for your own pelvis you can feel empowered to help normalise the labour & birthing process, in simple yet highly effective ways.
I was also meaning to contact you to say how invaluable I found some of the things we covered in yoga and on the workshop on labour… I spent the majority of my contractions stood next to a wall, hips out and swaying and breathing. The whole event was pretty magical and went without any medical intervention.
I have given birth naturally to my second daughter on 18th Sept at mayday hospital. It was a much better process this time. It all happened very quickly. I managed to stay home and by the time I got to hospital I had no time for checks and baby was out within 45 mins after reaching hospital. Thank you so much for your support in bringing the courage back to birth safely. Please see attached recent photo of baby Jacqueline. She was born small but healthier than expected for pre eclampsia baby at 2.75kg full term. I think last minute yoga even helped.
I have given birth on Monday to Stella who came to the world weighing 3.09kg. It was a natural delivery and I cannot thank you enough for all your great teaching. All I used was breathing, lots of visualisation, upright positions, hot shower and aromatherapy so lots of learning from yoga. No gas/air or other pain relief! When I got to the birth centre I was fully dilated! I just had your words about opening in my mind all the time and your voice telling about creating space… Thank you for your class
The courses are suitable for women who are at least 12 weeks pregnant, whether or not they have any experience of yoga
Benefits of antenatal yoga
Results of a study funded by baby charity Tommy’s, and published on Pubmed, show that UK researchers have studied effect of Antenatal yoga on pregnant women, finding that it can help reduce the risk of them developing anxiety & depression, and concluding that:
“Antenatal yoga seems to be useful for reducing women’s anxieties toward childbirth and preventing increases in depressive symptomatology”
Details can be viewed in full at:
Some words from Bernadette about her pregnancy yoga course:
The course offers suitable and relevant yoga practices to promote a sense of well being during this important time and are an ideal way of practicing an energising, effective, subtle yoga practice, reaping benefits for both mother and unborn child.
Conditions either associated with pregnancy or other on-going health issues are always taken into account so that the emphasis is on what’s best for the individual, rather than a “one size fits all” approach.
Along with yoga asanas, there is emphasis on using the breath well, both throughout pregnancy and with a view to applying some techniques to manage labour, as well as practicing movements, positions and visualisation.
Although no-one can say for certain what kind of labour you and your baby will have, I can guarantee that you will learn key practices which will empower you both physically and mentally.
These will give you confidence in your ability to birth your baby, whether this is your first labour experience or not. Over the years I have been privileged to have taught thousands of women and their babies and am thrilled to be in the position of supporting women in their second, and even third pregnancies.
Course includes all materials and yoga equipment is provided.
The course includes:
- Practicing yoga asanas and energy-block releasing exercises
- Practicing a range of breathing techniques to promote emotional balance and good energy levels during pregnancy as well as also looking in detail how to use these techniques during labour & birth
- A range of pelvic floor exercises to both tone, strengthen & relax
- Experiencing deep relaxation and visualisation techniques to promote calm and ease physical, mental and emotional tension and anxiety and to enhance connection with the unborn child
- Optimal fetal positioning
- How to manage fear in labour and the impact on the body
- Visualisations and relaxation
- Mapping your pelvis
- Using water for labour
- Using ‘birth ball’ in pregnancy, labour & beyond
- Practice of labour positions, movement & sound
- A supportive, friendly environment where the opportunity is given to raise any issues relating to this significant time of life
- A place to connect with other local women
These courses are an ideal complement to NCT or parentcraft classes – they do not have the same content, particularly the labour techniques.
Please note: Women can book for part of the course if their baby is due before the end of the course and pay accordingly. And if you want to ensure your labour supporter has some idea of how very useful they could be to you both come to Space & Breath birth rehearsal workshop.
Bernadette is a member of FEDANT (Federation of Ante Natal Teachers) and Birthlight.
“I’m very grateful for Bernadette’s yoga classes…They helped me tremendously during labour thanks to the techniques I learnt. I kept positive, knew what was going on and the visualisation techniques helped me to keep calm. My midwife even said she couldn’t believe it was my first birth.”
“I was fortunate enough to meet Bernadette when I was expecting my daughter. Her knowledge, teaching methods and kindness helped me immensely during a pregnancy which could have been very stressful as I have already had three miscarriages. Her lessons are well structured yet very relaxed. They are a wonderful time ro learn about one’s strengths and how to make use of them”.