雖然坊間大家都說，孕媽媽12週後就可以做瑜伽，不過因為每位的身體情況都不同，孕初期最重要的是休息和安胎，例如有些孕媽媽會出現嚴重孕吐。我們studio老師(同樣為媽媽)比較建議學生「陀穩」及大約14-16週左右才過來開始上堂！並且已經徵詢醫生同意，沒有任何頭暈、出血情況先可以！

While it's commonly said that pregnant women can start practising yoga after 12 weeks, every woman's body is different. The early stages of pregnancy are crucial for rest and ensuring the baby's well-being. Some expectant mothers, for instance, may experience severe morning sickness.

Our studio instructors (who are also mothers themselves) generally recommend that students wait until their pregnancy is more stable, typically around 14-16 weeks, before starting classes with us. It's also important that you've consulted with your doctor and received their approval. Please make sure you're not experiencing any dizziness or bleeding before joining us.

We're here to support you on your journey to motherhood, and we want to ensure you and your baby are safe and comfortable. When you're ready, we'll be delighted to welcome you to our yoga family! 😊😊

一般來說孕媽媽在孕期間，特別孕後期都可以活動自如，有恆常運動習慣 (已在DIVA Yoga上堂一段時間)，或沒有頭暈、恥骨劇痛，或任何身體不適，並且醫生沒有建議停止運動的情況下，基本上只要孕媽媽了解自己身體狀況，就能繼續上堂直至產子。以過往學生經驗來說，有大部分孕媽媽上堂直至36至38週左右。

而打算順產的媽媽，在家或代產室陣痛時，都可以應用返上堂學的呼吸法同練習去幫助舒緩鎮痛，和有助縮短產程。🌟

Generally speaking, expectant mothers who remain active throughout their pregnancy, especially in the later stages, with regular exercise (such as been attending DIVA Yoga prenatal classes for some time) and aren't experiencing dizziness, severe pubic pain, or any other physical discomfort, it's usually fine to continue with our yoga classes toward the end of your pregnancy. As long as your doctor hasn't advised against it, and you're in tune with your body's needs, you can typically continue attending classes right up until you give birth.

From our experience with past students, many expectant mothers continue their yoga practice until about 36 to 38 weeks into their pregnancy. This, of course, varies from person to person.

For those planning a natural birth, you may also apply the breathing techniques and exercises you've learned in class at home or in the maternity room to help manage pain and potentially even shorten the duration of labor.

Remember, every pregnancy is unique, and it's important to listen to your body and consult with your doctor. We're here to support you throughout your pregnancy journey, helping you stay healthy, comfortable, and prepared for the beautiful experience of motherhood. Your well-being and that of your baby are our top priorities!

瑜伽球Fitball (或分娩球birthball)作為一種輔助工具，配合瑜伽基本動作，包括靠、坐、抱、趴、扶等，亦有好多動作有助縮短產程，增加孕婦骨盆的力量和彈性，使身體逐漸適應妊娠和分娩的需要，能在自然分娩的時候，放鬆盆腔肌肉，減緩宮縮疼痛。

當然亦都適合選擇開刀的孕媽媽，我們導師會因應孕媽媽不同情況而教授動作，例如Fitball有好多動作有助舒緩孕期的各種腰背不適，亦有好多人利用Fitball瘦身。相對上，Fitball可以更加針對大腿及臀部等下肢肌肉、盆底肌群鍛鍊，能做更多力量動作，並能增強體力。

所以，其實孕期間都可以上Fitball課堂，只是孕後期有媽媽更「論盡」、不方便坐低地下做動作等情況出現，Fitball課堂的動作會容易應付少少，不過當然老師會視乎該堂出席的孕媽媽的身體情況和週數而調整。🙂

Fitball is a wonderful tool that complements basic yoga poses. It can be used for leaning, sitting, hugging, lying, and supporting. Many exercises with the Fitball can help shorten labor, increase the strength and flexibility of the pelvic area, and gradually prepare your body for pregnancy and childbirth. During natural birth, these exercises can help relax pelvic muscles and ease contraction pain.

Don't worry if you're planning a C-section – our instructors tailor the exercises to each mom-to-be's unique situation. For instance, many Fitball exercises can help alleviate various back discomforts during pregnancy. Some people even use the Fitball for post-pregnancy weight loss! 😊

Compared to regular prenatal yoga, Fitball exercises can more specifically target lower body muscles like thighs and glutes, as well as pelvic floor muscles. You can do more strength-based movements and boost your stamina too.

So, you can actually join Fitball classes throughout your pregnancy. In the later stages, when some moms find it harder to sit on the floor or move around, Fitball exercises might actually be a bit easier to manage 🤏. Of course, our instructors always adjust the class based on the needs and stages of pregnancy of the moms attending.

我們最多6位孕媽媽一班，平均每星期提供約16堂孕婦瑜伽及孕婦瑜伽球課堂，星期一至星期六早午晚均設，Studio雖細小但內有更衣室和內廁，位於佐敦地鐵站C2出口步行2分鐘，或柯士甸站F出口步行4分鐘，方便每一位孕媽媽。

We welcome up to 6 expectant mothers per class. Each week, we offer around 16 classes of prenatal yoga and prenatal fitball classes, available from Monday to Saturday, morning, afternoon, and evening. Our studio is cosy, featuring a changing room and a restroom for your convenience. We're located just a 2-minute walk from Exit C2 of Jordan MTR Station or a 4-minute walk from Exit F of Austin Station, making it easy for every expectant mother to join us.

我們目前5位負責任教孕婦瑜伽堂的導師均為媽媽，曾經歷順產或(和)開刀分娩，教學經驗豐富，或許有着「過來人」經驗，課堂動作以基礎和針對孕婦為首要。

除了上堂指導孕期可進行的瑜伽動作、盆底肌鍛鍊和呼吸練習等孕婦瑜伽課堂內容外，我們會着重孕媽媽的身心健康，還盡量在課堂外的時間關心每一位孕媽媽，給予精神上的支持和鼓勵，讓大家好好為產後及照顧新生兒作好心理準備。😇當然每位導師的教學style和節奏亦有所不同，不論你想伸展、鍛練力量、學習呼吸法等，總有你覺得合適的老師！

Currently, all five of our dedicated prenatal yoga instructors are mothers ourselves, having experienced both natural and c-section deliveries with rich teaching experience. Our classes focus on foundational movements specifically designed for expectant mothers.

In addition to guiding you through safe prenatal yoga poses, pelvic floor exercises, and breathing techniques, we prioritise the overall well-being of each expectant mother. We strive to offer support and encouragement beyond class time, helping you mentally prepare for postpartum life and caring for your newborn. 😇

Of course, each instructor has our own unique style and pace. Whether you’re looking to stretch, build strength, or learn breathing techniques, you’ll find an instructor who resonates with you!

所有孕婦瑜伽及孕婦瑜伽球課堂只有*孕媽媽*本人能上堂，夫婦二人可以考慮參加每月定期逢星期日舉行的「孕婦雙人瑜伽班 Prenatal Couple Yoga」，目前最多4對夫婦一班。

此課堂為準父母提供一個舒展身心的機會，透過基礎的雙人瑜伽練習及互動，配合呼吸練習，以照顧孕婦身體為本，加強彼此與及胎兒的連繫。準爸爸學習照顧孕媽媽的需要，幫助對方紓緩成為新手媽媽的壓力和不適，並可以增進夫妻間的感情，增加準爸爸的投入程度和參與。同時，準爸爸能學習按摩手法，能安全地為對方按摩不適的部位，減少水腫及疼痛。

另外，若果日期時間不合適，大家亦可以考慮「一對一私人孕婦瑜伽 Private Prenatal Yoga」。詳情及價錢可以向我們查詢。

For all prenatal yoga and prenatal fitball classes, only the expectant mothers themselves can attend. However, couples are welcome to join our Prenatal Couple Yoga class, held every Sunday, with a maximum of 4 couples per class.

This class offers expectant parents a wonderful opportunity to relax and connect. Through basic partner yoga practices and interactive breathing exercises, you’ll focus on caring for the expectant mother’s body while strengthening the bond with each other and your baby. Expectant fathers will learn how to support their partners, helping to alleviate the pressures and discomforts of becoming a new mom, while also enhancing the couple's relationship and increasing the father's involvement.

Additionally, expectant fathers will learn safe massage techniques to help relieve discomfort and reduce swelling and pain for their partners.

If the scheduled dates and times don’t work for you, you might also consider our 'Private Prenatal Yoga' class. Please feel free to reach out for more details and pricing!

雖然孕婦瑜伽不能保證100%順產，但能讓孕媽媽更有準備和自信，例如呼吸技巧幫助在分娩時管理疼痛，保持鎮定；增强力量和耐力，有助縮短產程。

重要的是要記住，即使我們盡了最大努力，練習孕婦瑜伽的目的不是能確保100%自然產、快速生產，有時也可能因不同原因突然需要剖腹產。如果發生這種情況，不要氣餒，最重要的是媽媽和寶寶的健康和安全！妊娠時期開始孕婦瑜伽練習能幫助媽媽與寶寶更加健康才是重點，能幫助你管理壓力，保持力量，為迎接你的小寶貝做好準備，甚麼生產方式都不重要！💕🙂

While prenatal yoga cannot ensure a 100% natural delivery, it can help expectant mothers feel more prepared and confident. Techniques like breathing exercises can assist in managing pain during labor and help keep you calm. Additionally, building strength and endurance can contribute to a shorter labor.

It's important to remember that, despite our best efforts, the goal of practising prenatal yoga isn’t to guarantee a natural or quick delivery. Sometimes, circumstances may arise that necessitate a c-section. If that happens, don’t feel discouraged; the most important thing is the health and safety of both mother and baby!

Starting prenatal yoga during pregnancy is all about helping mothers and babies be healthier. It can aid in managing stress, maintaining strength, and preparing you to welcome your little one—regardless of the delivery method! 💕🙂