Prenatal Yoga


Yoga is the journey of the self, through the self, to the self

the Bhagavad Gita

I have to admit I’m not a sportswoman and rarely do exercise, but at the same time I’m not a lazy couch potato. I love being active and always on the move (inc: mall hopping :p). However, I love doing yoga. It keeps mind, body, and soul in one rhythm and it definitely could relax your tone and at the same time build the strength of your body.

Prenatal Yoga in Surabaya

My obgyn suggests to do prenatal yoga and the best time to start during the pregnancy is in 2nd trimester. So, I enrolled a prenatal yoga class in Lineage, located in Total Life Clinic in Surabaya. This class is designed for pregnant women (obviously) in particular to train breathing technique (which is going to be useful while in labor) and relax some muscles. The yoga master is also a certified hypnobirthing therapist, Dr. Astie Young. She explains that there’s always a pain in every labor, but we have to accept it peacefully and let our body does the work by controlling our mind. Sounds complicated right? But once you do yoga, you’ll understand what she talked about. It’s how our body, mind, and soul connect and work together and it doesn’t work automatically. That’s why we need to practice prenatal yoga.

Prenatal Yoga on my 25 weeks pregnant

Prenatal Yoga

Prenatal Yoga in Jakarta

When I moved in Jakarta, I was 7 months pregnant. So, I carried heavier load than before and because while pregnant your body consists more bloods and fluids, it makes my feet and ankles swollen easily (it’s also because I sit and stand too much). Yoga does help to ease the edema (swollen ankles & feet). Few times, I take a prenatal yoga at Rumah Yoga in Lamandau. Tia Pratignyo is the yoga instructor. She is a Certified Yoga Instructor from Swami Vivekananda Yoga University (SVAYASA) in Bangalore (India) and Certified Prenatal Yoga Instructor from Birthlight. This class really makes me sweating and bit advanced (comapare to my previous experience in Surabaya) but still easy to follow. And voila! It does help to cure my swollen feet and ankles and it makes my body fit.

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Prenatal Yoga at Home

If you don’t have time to take some prenatal yoga classes, you can do it your own exercise at home. There’s plenty of prenatal yoga channels on youtube which you can choose based on your need. My favourite is Pregnancy Yoga Series by Kate Appleton. She makes 5 episodes (10 minutes each) and you can do one by one each day or all 5 in a day. It’s really up to you. I usually combine each episode to suit my need, but I think the first episode and the last one are a must.


Namaste… 🙂


4 Comments Add yours

  1. Anne Cassisy says:

    I was looking for antenatal yoga information when I found your blog; I am 2 months pregnant and been advised it would be really good for me. Really like your explanation and the video was useful although I would love to actually go to a class, not found one in my hometown in UK yet but still looking.


    1. nina.wk says:

      Hi Anne! Congratulations for your pregnancy 🙂 Yes, I do agree with you, I think it’s better to join a class first to know the essential things about antenatal yoga and to meet other moms-to-be. Hope you find the class you’re looking for soon.


  2. bluestellar says:

    Nin.. aku ikutan prenatal yoga tapi pas kontraksi mah lupa atur napas, yg ada teriak2 sama nangis tuh -__-” kurang canggih kayaknya aku yoganya, hehe

    Liked by 1 person

    1. nina.wk says:

      kalo aku kayaknya malah kebalikan neng, terlalu tenang kurang teriak2… hahaha


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