SGMT is happy to announce that there is a new Prenatal Belly Dance class being offered at the Toronto Birth Centre! Please see below for more info or call Liz (647) 465 1818 or visit sgmt.ca Prenatal belly dance info Class structure The prenatal belly dance class will be ongoing, meaning that participants are not required to sign up for a specific number of classes. They are free to join anytime after 14 weeks gestation and discontinue at any time they see fit. This is done to accommodate the reality that some people may want to dance all through their pregnancy, while others may not discover the magic of prenatal belly dance until the 3rd trimester. This class is not a drop in however. Similar to other forms of exercise and birth preparation, it is most effective when practiced consistently. As well, there is a 12 person limit per class to ensure that everyone gets the appropriate amount of attention. Therefore interested individuals are encouraged to call the instructor and arrange to come and try a class first before they commit. This phone conversation is also an opportunity to address any questions or concerns that people may have and for the instructor to get a basic understanding of the participants exercise history and any relevant pregnancy issues. Class content This prenatal series combines all the juicy and gooey movements of belly dance with a special focus on conditioning the pelvic floor, preventing and alleviating pregnancy discomforts, promoting self awareness, relaxation and connecting with your body and the gift you are carrying inside it. Belly dance is a low impact activity that is appropriate for all ages, shapes and sizes. This class has been designed with the “average person” in mind who may not have any background with dance or be particularly physically active. One unique aspect of Belly dance is layering, which makes it possible for an instructor to teach students of varying levels of skill simultaneously. Additionally, exercise and movement modifications are offered in response to how far along participants are in their pregnancy. Each class will be one hour long and outline will be as follows: • Deep breathing (5 min) • Warm up (10 min) • Dance moves, drills and sequences (25 min) • Muscle conditioning exercises (10 min) • Cool down (5 min) • Relaxation (5 min) Deep breathing and warm up Living in a fast paced city like Toronto, many of us go through our day rushing from one thing to the next. Pregnancy usually demands more us in terms of preparation and responsibilities, such as prenatal appointments, possibly working more to ensure an adequate number of hours for maternity leave, getting the house ready for a new child, body changes etc… starting the class off with a focus on breath work provides an opportunity to leave the stresses of daily life at the door and step into the present moment. As well, learning and being in the habit of using deep breathing techniques allows participants to develop this skill and utilize it as needed in labor. The prenatal belly dance class is offered on a sliding scale of between $5-20, per class depending on each participant’s economic situation. What to wear and bring to class Clothing It’s important to wear comfortable, breathable garments. Form fitting, stretchy tops are ideal, so that I can determine that participants are executing the movements correctly. Sports bras, mid drift tops or t-shirts are all acceptable as well. Cotton stretchy pants, yoga pants, jogging pants or a long, wide cotton skirt is recommended for bottoms. Yoga mats Please bring a yoga mat. We will be dancing on a hard wood floor and a fair amount of time is spent on our mats stretching. Yoga mats start at about $20 and can go all the way up to $150. For our purposes, an inexpensive mat from Canadian tire or Winners is sufficient. Hydration Bring a water bottle. Participants are encouraged to sip water whenever they are thirsty during class. Fuel up It’s recommended to eat a protein and complex carbohydrate 2-3 hours before class to prevent extreme drops in blood sugar levels. I also suggest bringing a snack for after the class. It can be something light, such a piece of fruit, nuts, cheese and crackers etc…
Posted on: Fri, 09 Jan 2015 16:54:58 +0000
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