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Prenatal Yoga


Pregnancy is a special time in your life to nurture your Self. Prenatal Yoga in the Khalsa Way* provides safe, simple & effective exercises designed to strengthen & relax your rapidly changing body, and prepare you for an easier childbirth. Come share your experience with other women, as you empower yourself through yoga, meditation, & guided visualization to prepare for the natural process of childbirth. The approach is gentle and safe for women in all stages of pregnancy. Focus is on body alignment through yoga postures, breathing, and strengthening the body, mind and spirit to prepare for birth. Prenatal Yoga promotes concentration, relaxation and flexibility!

Come join a prenatal yoga class and enjoy this wonderful opportunity to share experiences with other women and expand your community with friends on the same path - motherhood!

* Gurmukh Kaur Khalsa, yogi of 30+ years, author and featured on many videos, has developed The Khalsa Way. Ingrid has trained with her personally at her studio, Golden Bridge Yoga in Los Angeles. In Gurmukh's words,

"The Khalsa Way integrates thousands of years of technology with the latest and most innovative birthing techniques. The effect is an improved physical stature and stamina and a heightened mental capacity that can benefit women choosing either home births, a birth center or hospital births. In addition, The Khalsa Way is unique in terms of its emphasis on community. Women celebrate together, sharing stories and experiences. They help and support each other. As a result, you are likely to develop friendships during the course that will continue throughout your life.The Khalsa Way is not simply a technique; it is a caring, a sharing, and an invitation to experience a new and vastly improved way of life."

Prenatal Yoga
Your Prenatal Yoga class was a blessing for me and my baby! The breathing techniques far surpass anything offered in the hospital's birthing classes. Your teachings of focus and endurance are what fine-tuned the breath to work through the hours of labor. And the exercises helped me push the baby out in record time. I also feel that the breathing and exercises had a lot to do with the fact that my baby is so easily soothed. She's 11 months old and all I have to do to calm her is hold her close, breathe deeply, and quietly chant.
--Michele Bergeron, Middleton, MA

Sample Posture/Asana for Prenatal Yoga

Asana: Child's Pose
Benefits: Expands chest and opens up lower back. Relaxing.
Timing: Anytime.
Description: Go onto floor on all fours, open up the knees, toes together, heels
separated. Sit back on heels. Lower yourself down onto forearms and lower forearms to the floor. Bring forehead to the floor. As your belly gets bigger, you can put a pillow under your forehead. Breathe and relax. Stay in this position as long as it is comfortable, concentrating on slow, rhythmic breathing. Walk hands up to chest and inhale into sitting position.
Repetitions: Once.

Click here for a testimonial

See schedule for program offerings.
Yoga401K instructor, Ingrid F. Miles, is a member of the International Kundalini YogaTeachers Association (IKYTA) ( and is a registered teacher of the Yoga Alliance national organization.

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