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Prepare for Birth

Prenatal Yoga

Pregnancy Yoga in Macau 澳門孕婦瑜伽

My classes will prepare you physically and mentally to give birth.

Why yoga in pregnancy is so beneficial

 

Prenatal or pregnancy yoga supports your body to stay active in a safe way during pregnancy, it is in fact highly recommended when you’re expecting a baby. Additionally, practicing prenatal yoga also helps to alleviate aches and pains, very common during this period, especially in the shoulders, lower back, hips, and thighs. A study has found that regular yoga practice during the second and third trimesters can improve substantially the well-being of moms to be, by reducing a variety of physical discomforts, including varicose veins and ankle swelling.

 

But apart from the physical postures, yoga has plenty to offer. If you are experiencing feelings of anxiety, fear, and worry, yoga provides coping strategies to ease these complaints. Guided relaxation, meditation, and breathing techniques to calm the mind are among the practices that are normally incorporated into a yoga class to promote emotional balance. If you’re calm and relaxed, you’re allowing yourself to enjoy this precious moment in your life, and you’re also generating a healthy environment for your baby to develop.

Ana Marques generously made a testimonial video to share her birth story and how Prenatal Yoga classes helped her greatly during pregnancy and her overall birth experience.

Understanding Fetal Positioning and how it can shorten labor

 
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Optimal Fetal Positioning (OFP) is a theory developed by a midwife, Jean Sutton, and Pauline Scott, an antenatal teacher, found that the mother's position and movement could influence how her baby lay in the womb in the final weeks of pregnancy.

 

Many long and difficult labors result from malpresentation, where the baby's position makes it hard for the head to move through the pelvis, so changing the way the baby lies could make birth easier and faster for mother and child.

The occiput anterior position is ideal for birth - it means that the baby is lined up to fit through the mother’s pelvis as easily as possible. The baby is head down, facing mom’s back, with his back on one side of the front of her belly. In this position, the baby's head can easily flex, allowing his chin to be tucked into his chest so that the smallest part of his head will enter the cervix first. This optimal position is known as Left Occiput Anterior or LOA.

Daily movement can create room for baby’s best birth position

 

Some specific yoga poses and movements give baby room to move so he/she can rotate into the ideal position for birth.

 

These poses will open up space so baby can move without restriction in the pelvis, and release tension and tightness in muscles, ligaments, soft tissues, and joints, especially during the third trimester to enable a shorter and easier birth experience at the term of pregnancy. It can be achieved naturally through regular yoga practice and attention to good maternal positioning in daily life.

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Yoga for Pregnancy & Birth Course
孕婦瑜伽課程, 分娩準備

5 Week Course starts on April 25 and 26, 2025

5 週課程於2025年4月25日和 26日開始

SCHEDULE: Fridays, April 25 May 2, 9, 16 & 23, 2025 - From 7:15 to 8:45 PM
Saturdays, April 26 May 3, 10, 17 & 24, 2025 - From 4 to 5:30 PM

班期: 2025 年4月 25日, 5月 2日、9日、16日, 23日, 星期五 - 晚上 7:15 至 8:45點

2025 年 4 月 26日、5 月 3日、10日、17日、24日, 星期六 - 下午 4 點至 5 點半

Language: Chinese and English

語言：中文和英文

Teacher 老師: Margarida Luz, E-RYT200, RPYT (see profile)

Location 地點: Taipa 氹仔

Price 課程費用: 1250 MOP

Includes 費用包括

  • Handouts: informative PDFs about the practices you learn in class.

  • 講義：關於每節課所學技術的詳細資訊 PDF

  • If you cannot attend any session, inform the teacher in advance and the class will be recorded for you to do at home within the next 7 days.

  • 若您無法上課，請事先告知老師，課程將會錄影，以便您在接下來的7天內在家練習。​

WHAT TO EXPECT 您將在課程中學習什麼

  • Practice suitable and safe yoga poses to support your changing body.

  • 練習合適且安全的瑜珈姿勢來支撐您不斷變化的懷孕身體。

  • Gain self-confidence and understand the development of your pregnancy.

  • 增強自信並了解懷孕的過程。

  • Learn tools like meditation and visualization to help you cope with physical and emotional changes.

  • 學習冥想和想像等工具來幫助您應對懷孕期間的身體和情緒變化。

  • Learn how to create room for baby's best position for birth.

  • 學習為寶寶創造更多空間以進入最佳分娩姿勢的技巧。

  • Breathing techniques to cope better with labor contractions.

  • 呼吸技巧可以更好地應對分娩收縮。

  • Pelvic Floor strengthening exercises for labor and beyond.

  • 為分娩及分娩後進行骨盆底強化運動。

  • Enjoy guided relaxation after class to nurture and recharge yourself.

  • 課後在指導下放鬆身心，滋養和恢復活力。

  • Connect with your growing baby through guided meditation.

  • 透過引導式冥想與成長中的寶寶建立聯繫

  • Reduce back and legs pain, and body discomfort due to growing baby

  • 減輕腰痛和腿抽筋，尤其是在懷孕後期

  • Gain knowledge of useful childbirth education information.

  • 了解有用的分娩教育信息

  • Customized attention, opportunity to meet like-minded moms-to-be.

  • 老師會為您提供客製化的關注，並且您還可以結識像您一樣的其他孕媽媽。

This course is for women in their second trimester (14 weeks or more). Always consult with a healthcare provider before starting any new exercise program during pregnancy.

​本課程適用於懷孕中期（14週或以上）的女性。在懷孕期間開始任何新的運動計劃之前，請務必諮詢醫療保健提供者。

透過微信或 WhatsApp 給我發訊息 : 63023900​

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Prenatal Course

Classes testimonials & reviews

 
"Margarida is an outstanding yoga instructor and in many ways so much more. Her private sessions offering gives you the best ways to move your body based on what your specific needs are. If you have pain or discomfort she can help you reduce and even eliminate it. What is unique about her sessions is that she connects with you like a therapist and helps you identify where you may have fear, anxiety, or worry, where it may manifest in your body, and then helps you move it out. I live in Los Angeles and she gave me prenatal yoga sessions online and it made a huge difference in my level of confidence and preparation to have an unmedicated natural epic birth. She truly empowered me through guiding me with movement and encouraging my positive mindset. The work she did to prepare me mentally is some of the most valuable coaching that I’ve ever received. She’s eloquent with her words, direct with her communication, and realistic about how to handle your birth ceremony. Her mastery of the yoga practice and deep wisdom on how to approach birth are remarkable. I highly recommend her online private sessions so you can benefit from the world of knowledge she delivers in each session, every time, and for years to come."

Sarah Farzam

Couples Prep for Birth

Couples Preparation For Birth private session

 

The couples session is an opportunity for expectant parents to prepare for the big day as a team. Gaining self-knowledge with your partner about how your body works will strengthen your bond and build confidence to meet the challenges that might arise during labor.

 

The two-hour private couple session with Margarida Luz will be tailored to meet your specific needs. The session is offered face-to-face in Taipa, Macau, or online via Zoom.

 

In this session, you will:

  • Practice how to properly breathe in labor

  • Master proven coping practices to meet the challenges

  • Learn the specific ways partners can best support moms in labor: massage techniques and holding space

  • Know the roles of the partner

  • Understand the pre-signs that labor starts and how to measure the contractions

  • Replace fear and anxiety with knowledge

  • Practice active birthing positions with your partner to bring comfort during the stages of labor

 

When you experience the affection, attention and touch of your partner during the long hours of labor, you will easily be more relaxed and surrender to the process. Your baby will definitely benefit from it.

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“My husband and I took the private session with Margarida, and we found it very informative, engaging, and empowering. The class gave us a real sense of the practical side of things, different breathing techniques, and positions from early labor to birth. She gave clear instructions on how to work with my partner through every stage of the process and the togetherness and relaxation we felt during the session was great. I would definitely recommend Margarida, she is very professional and reassuring in the whole process with tools that work wonders even in a very short time.”


ARAI SILVA

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