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Speaker 1: Hi, welcome back to Bounce Forward with Me Tier four.

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Speaker 2: I'd like to acknowledge the traditional custodians of the land

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Speaker 2: in which I'm recording this podcast, the Warunduri people of

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Speaker 2: the Puller Nation. I pay my respects to elder's past

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Speaker 2: and pregnancy.

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Speaker 1: Fiona DMed me.

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Speaker 2: She said, what is sematic yoga and how is it

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Speaker 2: different to normal yoga?

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Speaker 1: Does it have any benefits? Also?

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Speaker 2: Can it be done during the early stages of pregnancy

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Speaker 2: or should there be some adjustments made? And I love

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Speaker 2: this question because it had modifications for pregnancy in it,

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Speaker 2: and I am a pre and postnatal trainer, so I thought, great,

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Speaker 2: I will go through that in detail with you. So,

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Speaker 2: sematic yoga is a form of yoga that combines traditional

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Speaker 2: yoga poses with sematic exercises. But you're probably thinking, well,

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Speaker 2: what are sematic exercises? The primary focus of sematic exercises.

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Speaker 2: Sematic yoga is the internal experience of movement, so it's

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Speaker 2: the sensations rather than the external appearance or precision of

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Speaker 2: the exercise and the poses. So it emphasizes body awareness,

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Speaker 2: mindfulness and that connection between the mind and the body

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Speaker 2: that is so important. The body awareness is really beautiful

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Speaker 2: and somatic. Yoga practitioners are encouraged to pay really close

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Speaker 2: attention to what you're feeling, all the sensations as you

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Speaker 2: move through the poses. This awareness is recognizing moments of

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Speaker 2: and areas of tension or discomfort, which can then be

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Speaker 2: addressed through gentle movements and adjustments. And it's really quite

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Speaker 2: amazing if you go into a hip opener pose and

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Speaker 2: you really can feel, oh, my goodness, I have so

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Speaker 2: much tension in my hips because I sit down all

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Speaker 2: day at work and you can.

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Speaker 1: Feel that release.

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Speaker 2: And it's just bringing that mind a body of connection

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Speaker 2: into your practice, mindfulness and movement. It's it's it evolves,

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Speaker 2: it's very slow, very mindful, and it's about releasing the

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Speaker 2: tension and increasing the range of motion at the same time.

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Speaker 1: So you really want to release and sync into the movement.

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Speaker 2: And it's really beneficial, beneficial for those who are wanting

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Speaker 2: to do something for their mental health because this can

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Speaker 2: really reduce stress and improve your mental focus like nothing else.

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Speaker 2: You'll get a clarity from it. You want to release

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Speaker 2: the chronic tension.

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Speaker 1: Okay, so.

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Speaker 2: You target habitual muscle contractions that are developed over time. Yes,

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Speaker 2: we know how to do the poses we know how to,

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Speaker 2: you know, move into the poses and move through them,

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Speaker 2: but they're consciously moving in ways that release those muscle patterns,

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Speaker 2: you know, And if you're doing somatic yoga, it can

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Speaker 2: really improve your movement efficiency.

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Speaker 1: And the best thing I love.

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Speaker 2: The thing I love the most about somatic yogur is

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Speaker 2: it really can reduce pain. So when you're releasing that

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Speaker 2: tension and you're listening to your body, you're also finding

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Speaker 2: pain points and you're able to release pain at the

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Speaker 2: same time. I love it because it's a holistic approach.

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Speaker 2: That interconnectedness of body and mind promotes an overall sense

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Speaker 2: of wellbeing, which is just beautiful. And it helps you

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Speaker 2: develop a deeper understanding of where your thoughts and emotions

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Speaker 2: sit and how they really can affect your physical state.

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Speaker 2: And it's really accessible for everybody. If you've got limited

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Speaker 2: mobility or you're recovering from injury, then somatic yogur is

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Speaker 2: something that you can do. It's not full on with

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Speaker 2: the poses or it's not all about flexibility. It's about

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Speaker 2: feeling your way through gentle movements. So some of the

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Speaker 2: benefits here are improved flexibility and mobility by focusing on

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Speaker 2: the internal feelings of movement. You know, you can lead

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Speaker 2: to improved flexibility and range of motion. Like I mentioned,

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Speaker 2: reduce pain, chronic pain, especially in areas of the back,

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Speaker 2: neck and shoulders. You can really work on reducing pain

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Speaker 2: in those areas. You've got enhanced body alignment and posture,

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Speaker 2: which is always a huge win, and regular practice will

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Speaker 2: help improve that posture and alignment through more body awareness.

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Speaker 2: So the more body awareness get, the more body alignment

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Speaker 2: you'll get. And it's just a fantastic holistic cycle stress reduction.

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Speaker 2: It's mindful, it's meditative, it's beautiful. It helps reduce stress

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Speaker 2: and also anxiety, and it builds that greater emotional resilience.

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Speaker 2: So it's integrating body mind. You always want to have

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Speaker 2: a body mind practice integrated into your fitness routine because

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Speaker 2: it helps support better emotional and psychological resils. It's very

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Speaker 2: important for you. So I think somatic yoga is very therapeutic.

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Speaker 2: It's introspective. It's a tool for those looking to enhance

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Speaker 2: their physical health and their mental wellbeing. And I really

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Speaker 2: do encourage people to look into smatic movements. It can

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Speaker 2: be danced as well, it can be even martial arts.

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Speaker 2: I've done somatic katers and patterns through the technical side

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Speaker 2: of martial arts as well, so it doesn't have to

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Speaker 2: just be yoga. You can find somatic movement in different areas.

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Speaker 2: Now you're asked about pregnancy modifications, so let's go into that.

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Speaker 2: If you're in your first trimester, you want to take

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Speaker 2: a very gentle approach. So you might be feeling nauseous

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Speaker 2: and tired and really really fatigued in the first trimester,

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Speaker 2: so just be really gentle with yourself, and you want

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Speaker 2: to not do anything too risky and just take its

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Speaker 2: super easy pull back, pull back. You want to avoid

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Speaker 2: intense abdominal work, so minimize poses.

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Speaker 1: That put intense pressure on the abs. And you want

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Speaker 1: to stay.

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Speaker 2: Cool, so avoid hot yoga or any practice that raises

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Speaker 2: your body temperature too much. Okay, In the second trimester,

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Speaker 2: you really want to look at modifying supine poses so

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Speaker 2: as the belly grows, lying flat on the back can

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Speaker 2: compress the vena kava and affect blood flows. That's quite dangerous.

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Speaker 2: You want to modify these poses by propping the body

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Speaker 2: up with pillows or bolsters or being on your elbows

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Speaker 2: if you're lying on your back, so that your chest

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Speaker 2: is elevated. You want to avoid deep twisting, so replace

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Speaker 2: any deep twists with like open and gentle twist to

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Speaker 2: avoid putting pressure on the abdominant.

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Speaker 1: And you really want to balance with care.

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Speaker 2: Okay, so your center gravity changes usually because you've got

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Speaker 2: your big, beautiful bump and you want to You want

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Speaker 2: to really make sure that you don't fall and that

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Speaker 2: you minimize as a risk of falls, so make sure

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Speaker 2: you're using a wall or a chair to support you

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Speaker 2: during balancing poses. In the third trimester, really bring your

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Speaker 2: focus into breathing. Emphasize the breathing exercises that promote the relaxation,

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Speaker 2: and you know they're also very useful during labor. You

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Speaker 2: want to get into the breathing that inhales the exhales

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Speaker 2: and incorporate poses that strengthen the pelvic floor like opening

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Speaker 2: up the hips and squats and beautiful butterfly stretches and

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Speaker 2: comfort is key. Use lots of props to really make

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Speaker 2: the poses feel comfortable for you. General modifications, I'd say,

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Speaker 2: you know, depending on what you've got going on, if

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Speaker 2: you've got pelvic girdle pain or there's so many things

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Speaker 2: that can be going on in pregnancy, but usually a

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Speaker 2: wider stance. Imposes can help accommodate the big belly and

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Speaker 2: make you feel a little bit more comfortable and improve balance.

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Speaker 2: Using props like bolsters, blocks, straps can help to enhance stability,

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Speaker 2: which is really important. And you don't want any prone position.

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Speaker 2: Supposes that involve lying on the stomach should absolutely be avoided.

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Speaker 2: And you want to stay hydrated, so you've got to

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Speaker 2: drink lots and lots of water. Yoga can be intense

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Speaker 2: and you really want to stay hydrated. There's prenatal yoga

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Speaker 2: classes which are a great idea. They're specifically designed for

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Speaker 2: pregnant women and provide safe and relevant modifications, so that's

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Speaker 2: a really good thing.

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Speaker 1: And as always, you want.

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Speaker 2: To consult with your healthcare professional, your doctor, you're obstetrician,

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Speaker 2: if you've got any concerns, ask them what is best

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Speaker 2: for you. Some of the poses that are very very

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Speaker 2: safe in pregnancy and are my favorites cat cow because

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Speaker 2: it's really great for back flexibility and release back pain,

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Speaker 2: especially lower back pain.

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Speaker 1: Side angle poses.

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Speaker 2: They're really good at keeping the legs strong and improving balance.

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Speaker 2: Warrior two strengthens the legs and opens up those hips,

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Speaker 2: providing more room for the baby, which is beautiful. And

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Speaker 2: I like the seated forward bend. It can be done

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Speaker 2: with really wide leg stands for a gentle stretch. You

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Speaker 2: really want to avoid back bends, deep twists, handstands, inversions.

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Speaker 2: All these things are very risky for you and baby.

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Speaker 2: But modifying your yoga during pregnancy, trying some somatic yoga

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Speaker 2: during pregnancy is a beautiful thing to do. It's really

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Speaker 2: healthy for your mental wellbeing, for your emotional wellbeing, because

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Speaker 2: a lot is changing during pregnancy, emotionally, mentally, physically, it's

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Speaker 2: a lot to keep up with as the week's progress.

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Speaker 2: So somatic yoga is really great for tapping into that

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Speaker 2: change and how you're feeling and how you're feeling in

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Speaker 2: your new body as your body changes. So I really

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Speaker 2: do recommend it, and it's a beautiful thing to take

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Speaker 2: up during pregnancy.

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Speaker 1: So when I say.

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Speaker 2: A holistic approach, some of you might might be a

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Speaker 2: bit like, oh, that's a bit out there or woo woo,

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Speaker 2: and I'm not too sure what holistic means. So holistic

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Speaker 2: means that you are training physically but also taking care

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Speaker 2: of your mental wellbeing and your emotional wellbeing. And your

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Speaker 2: emotional and psychological fitness is just as important as your

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Speaker 2: physical fitness. So you may be doing if you're a runner,

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Speaker 2: you might be running two to three times a week.

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Speaker 2: If you're doing your strength training, you might be doing

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Speaker 2: strength training two or three times a week. Or maybe

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Speaker 2: you train at home with an online program like my

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Speaker 2: tso and you're enjoying that twenty minutes a day. But

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Speaker 2: what you want to make sure that you're adding into

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Speaker 2: that is a little bit of mindfulness as well, and

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Speaker 2: that might be your meditations, your visualizations, your sleep visualizations,

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Speaker 2: and there are plenty of guided apps that help you

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Speaker 2: to do that. And also your somatic movement so and

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Speaker 2: again there are any apps that will guide you through that.

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Speaker 2: My tiso has a somatic yoga program so you can

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Speaker 2: do it with and it's guided by Steph our trainer.

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Speaker 2: You don't have to think about it, you just have

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Speaker 2: to close your eyes and listen. It's really beautiful. And

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Speaker 2: that's what holistic means to me, making sure you're nurturing

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Speaker 2: the body, in mind, body and spirit to be well

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Speaker 2: and well rounded in all the ways of health and

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Speaker 2: well being. Thanks so much for listening to Bounce Forward.

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Speaker 2: I love having your company, So please dm me on

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Speaker 2: Instagram at tif Hall Underscore XO and let me know

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Speaker 2: what topics and questions you'd love me to cover. Don't

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Speaker 2: forget to rate and review me on your podcast app

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Speaker 2: Speak soon, Happy days,