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所在平台: Udemy |
课程主页: https://www.udemy.com/course/your-empowered-pregnancy-and-birth/
课程评论：没有评论
**课程名称：** YOUR Empowered Pregnancy & Birth!（你的赋能孕期与分娩！） **课程概述：** 本课程旨在通过瑜伽、运动、呼吸练习和引导冥想，帮助您在孕期支持身心健康。课程特别包含两个额外章节：分娩准备和产后恢复。 **课程结构：** 课程共分为四个主要部分，对应孕期的三个阶段，第四部分则专注于为顺利分娩做好身心准备。 * **第一孕期（1-12周）：** * **讨论：** 了解孕早期身体变化、激素波动对情绪和身体感受的影响。 * **运动：** 学习正确的下蹲和髋部铰链姿势，建立盆底肌连接，增强髋部和腿部力量与耐力，改善髋部活动度。 * **瑜伽：** 基础产前瑜伽，帮助缓解疲劳、孕吐等不适。课程结束时包含放松引导冥想。 * **正念练习：** 360度呼吸法和盆骨时钟练习，加强盆底肌连接。 * **第二孕期：** * **讨论：** 深入了解孕中期身体和胎儿的变化，通过图文展示婴儿成长过程和孕妇身体可能出现的生理变化。 * **运动：** 重点训练“核心四肌”，结合呼吸练习，为孕后期身体变化做好准备。 * **瑜伽：** 充满活力和趣味性的瑜伽练习，结合传统产前瑜伽动作和本体感觉体验，帮助稳固神经系统，减轻压力。 * **正念练习：** 引导冥想练习。 * **第三孕期：** * **讨论：** 整合孕早期和孕中期的学习内容，帮助您在孕晚期更有效地进行运动和瑜伽练习，保持健康，减轻常见孕期不适。 * **运动：** 侧重于上肢力量训练，继续强化核心连接能力，为分娩做好身体准备。 * **瑜伽：** 恢复性瑜伽练习，包含适合大多数人的“椅子瑜伽”热身。 * **正念练习：** 学习“拍打疗法”（Tapping）和本体感觉运动，以减轻压力和调节神经系统。 * **第四部分（额外章节）：** * **分娩准备：** * **讨论：** 了解分娩过程，学习应对分娩的技巧（可与伴侣一起练习）。 * **瑜伽体式与伴侣动作：** 促进分娩过程更顺畅。 * **呼吸练习：** 帮助您在分娩的各个阶段保持正念和放松。 * **分娩准备肯定语：** 提供一份精选的分娩准备肯定语打印资源。 * **产后恢复：** 关注分娩后的最初六周的恢复。 **学习建议：** 请循序渐进地学习课程内容，不要随意跳过。即使您在孕中期或晚期开始学习，也建议从第一部分开始，以便充分了解身体变化，更好地适应和调整您的身心。
YOUR Empowered Pregnancy & Birth!Learn how to support your mind and body during pregnancy with yoga, exercise, breathing exercises, and guided meditation. Special addition~ 2 BONUS sections for YOUR Birth Prep and Postpartum Recovery!This course is divided into four sections, one for each trimester of pregnancy, and the fourth section is dedicated to preparing your mind and body for a smooth labor and delivery.In YOUR 1st Trimester practice, we will focus on training areas of the body that are most affected in the first 12 weeks of pregnancy. Our focus will be:Discussion- In this interactive lecture I will break down your bodily changes in your 1st trimester and talk about how your fluctuating hormones are impacting your mood and the way you feel.Exercise- We will work on establishing good squat and hip hinge form, connecting to your pelvic floor, strength, and conditioning for your hips and legs as well as hip mobility and ROM. Yoga- A foundational, prenatal yoga class that helps you work on reducing fatigue, morning sick, and other general 1st trimester ailments. At the end of the yoga class, I will lead you through a relaxing guided meditation.Mindfulness Practices- 360 Breath Practice and Pelvic Clock Exercise for pelvic floor connection.The 2nd-trimester practice will focus on taking full advantage of the 2nd-trimester energy surge that many pregnant folks tend to experience by working on strengthening our core system and preparing it for the significant body changes in the last stretch of our pregnancy.Discussion- We will dive into how your body and your baby are changing and growing in this trimester. In the lecture portion, you will see slides that show you how your baby is progressing and what physical changes your body may be experiencing.Exercise- This is my favorite exercise portion to teach because we break down stereotypes of core training during pregnancy and really begin to train your "Core 4" muscles. We'll have a big focus on breath work in this section and how important it is for your core function.Yoga- This is a fun yoga flow practice that is more powerful and playful than your typical prenatal yoga class. We will flow from traditional prenatal yoga movements into some somatic experiences to help fortify your nervous system and reduce stress hormones.Mindfulness Practices- Guided Meditation PracticeIn the 3rd trimester practice, we will be integrating the things we learned in our first 2 trimesters to help us maximize our exercise and yoga practices to stay feeling healthy and minimize the common pregnancy ailments that usually accompany this phase.Discussion- In the lecture portion, we will explore the changes in your final trimester of pregnancy and build upon the foundations we created in the first two trimesters.Exercise- This practice has exercise that focus on upper body strength and continuing to hone our core connection skills as our body prepares to use those muscles and stamina for birth.Yoga- Our 3rd trimester yoga practice is a restorative practice that has a "Chair Yoga" warmup that is accessible to most folks.Mindfulness Practices- We will explore "Tapping" for pregnancy and Somatic Movements, both to de-stress and regulate our nervous system.In the 4th, BONUS section of this course, we will learn how to use our exercise and breath practices to have a strong, empowered and fear FREE birth. This section is great to practice with your birth partner so they can help you navigate your labor on the big day.Discussion- We will talk about what you can expect during labor and delivery and how you (and your birth partner) can incorporate some tools to cope with labor.Yoga Postures and Partner Movements for a smoother birth process.Breath Exercises- Your Birth Prep Breathing Exercise will help you navigate each phase of labor with mindfulness and ease.Birth Prep Mantras- You will receive a printed resource of some of my favorite birth prep mantras.5. The Postpartum Recovery unit focuses on your early postpartum healing phase, or, the first 6 weeks after your birthing day. Treat this course like a growing process, try not to skip ahead to the next section until you have completed the first one. Even if you join us in your second or third trimester, I recommend going through the 1st (and 2nd) to fully understand how your body is changing along the way. It will help you adapt your mindset and movement to facilitate these changes.
