Pregnancy Yoga by Rosita Evans

Exercise can do wonders for you during pregnancy – it can boost your mood, improve sleep, and reduce aches and pains – to name but a few of the benefits!

Exercise in pregnancy may also help to prevent gestational diabetes, and also reduces your risk of Pre-eclampsia. Also, research has shown that those women who exercise throughout pregnancy find it much easier to get back into shape after the birth of their baby.

In addition, it is widely believed that babies born to women who have exercised and kept themselves fit during pregnancy are generally happier and more content.

Medical experts recommend that pregnant women should exercise for at least 20 minutes a day – but it doesn’t need to be anything too strenuous!
Fitness Expert and Yoga Therapist Rosita Evans, author of “Rosie’s Remedial Yoga”, takes you IMG_8310_pp-2through a few exercises below, to help prevent some common pregnancy-related problems, and help you prepare for your Happy Event!

Before you start:

  • If you do not exercise regularly, consult your GP before trying any new exercise regime.
  • Please leave at least two hours between your last meal and any exercise routine.
  • Make sure you are warm and dressed in loose comfortable clothing.

Morning Stretch

This simple stretch will ensure the right amount of oxygen in your bloodstream, feeding your brain and other vital organs, making you feel wide awake. It is the perfect antidote for when you are feeling tired and restless, and despite its name, this can be done at any time of the day, as and when needed!

Stand tall, with your feet apart, tail bone slightly tucked under, and your arms to your sides. Take a deep, slow breath in and as you do so, slowly raise both arms up to the ceiling. (Match your arm movement to your breath – they should both last the same length of time, the slower the better). Link your hands together and as you breathe out stretch up toward the ceiling with both hands as high as you can. Hold this stretch as you breathe in again and then as you breathe out, slowly return your arms to your sides. On your next breath in slowly raise just your right arm, and as you breathe out stretch your arm and your upper body over to your left-hand side. Breathe in as you slowly return to your upright position, and breathe out as you return your arm to the side. Repeat with your left arm, and then to complete the stretch, repeat the first stage again with both arms.

To help prevent swollen ankles and varicose veins:

During pregnancy, especially the latter stages, the added weight of your baby puts a lot of pressure onIMG_8339 the circulation of your legs. The lymphatic drainage system in your legs slows down, which can lead to fluid retention/swelling around your ankles. This simple exercise stimulates the circulation in your legs, which reduces your risk of varicose veins and helps to eliminate swollen ankles.

Lying on your back – on a bed, or on the floor – bend your knees and place your feet on the floor. Raise your right leg
up into the air, as high as you can comfortably manage. If you need to, you can support your leg by holding behind IMG_8338your thigh with both hands. Now, point your toes (stretching the front of your foot) and then flex your foot (drawing your toes down towards you while pressing your heel up to the ceiling). Repeat this point-flex movement until you have done it 8 times. Then, keeping your leg still, draw a big circle with your toes (so just your foot moving, and not your leg). Draw 8 big circles in one direction, and then 8 circles in the other direction. To finish, repeat the point-flex movement again 8 times and relax your leg.
Repeat with your left leg.

To ease digestive problems, strengthen the spine and stimulate the production of Seratonin – your body’s own feel-good chemical – which will lift your spirits:

Bridge Pose – a wonderful, calming yoga pose with many proven medical benefits. It is particularly beneficial during pregnancy, as it reduces pressure on your vital organs and gives baby some space to stretch and move.

Lie on your back, with your arms down by your sides, palms facing down. Your knees should be bent, feet flat on theIMG_8341 floor. Feet and knees should be the same width as your hips.

Slowly, start to lift your bottom off the floor, gradually raising your back, aiming your hips towards the ceiling. Continue to raise your back, lifting only as high as comfortable. Your arms remain relaxed and resting on the floor to your sides.

When you have reached your comfortable height, hold your body still and focus on your breathing. Breathe slowly and gently, letting your abdomen rise on your breath in. Continue this slow breathing pattern for approximately 1-2 minutes. Try to keep your bridge at its original height throughout the exercise – it is very easy to start drifting down to the floor without realising!

When you are ready to come out of Bridge Pose, gently and slowly round your spine back down onto the floor. Sit up slowly when you are ready.

To ease backache:

It is very common to experience backache during pregnancy – your body is having to cope with a lot of extra weight, and because that extra weight is centred around your middle your spinal muscles are put under considerable strain.

Supine Spinal Twist – a very simple and very effective way of stretching your spinal muscles and reducing the pressure and tension placed on them during pregnancy:IMG_8461

Lie on your back, with your knees bent and your heels drawn quite close to your bottom. Your feet and knees should be touching together. Bring your arms out to your sides until they are level with your shoulders, palms facing the floor. (So your arms and body are in a “T” shape). Breathe in, and as you slowly breathe out take both your knees over to your right-hand side. You are trying to bring your knees as close to the floor as you can manage. When your legs have rested into position, slowly turn your head to face your left-hand side. Focus on slow, deep breaths, and just let yourself relax completely. Your spine is now being gently stretched – the vertebrae are being eased apart, taking the pressureIMG_8455 off the discs in between. After one minute, breathe in as you slowly return your knees to their starting position, and breathe out as you take both knees over to your left. When your legs are in position, turn your head to face your right-hand side, and again rest here for one minute.

In later pregnancy you may find it difficult to lie comfortably on your back. If this is the case, try this spinal twist exercise sitting down:

Sit on the floor, using a cushion if you wish. Your legs should be stretched straight out in front of you. Bend your right knee, and cross your right foot over your left leg. The sole of your foot should be flat on the floor. Hold onto your right knee with your left hand, and place your right hand on the floor next to you. Now turn your body to the right, using your right hand to support your position. Hold the stretch for one minute, and then repeat on the other side. While you are holding your stretch, try to keep your breathing deep and slow.

And finally: Walk this way …

Not every woman “glows” during pregnancy! You may feel drained of energy and motivation. You might feel your mood quickly changing and dropping. Most experts agree that one of the best forms of exercise is a good, brisk 20 minute walk, at least 4 times a week – and this is an extremely beneficial form of exercise during pregnancy. Walking is great exercise for your heart and lungs; it perks up the circulation and helps to eliminate stiffness in your hips and knees. And walking is well-known for stimulating the production of endorphins, leaving you feeling energised and wonderful!

The general rule of thumb is that you should walk fast enough to feel your heart beating a little quicker than normal, but not so fast that you cannot hold a conversation.

Jaspreet’s Birth Story

Having moved to the US from the UK I was unfamiliar with the medical system here, so it came as quite a shock that it is so image-5ad9ceff6223ce101267bc7c60420d1aab8937a54704c89294e3a38733632f0d-Vintrusive and doctor-led. I was told that as I had gestational diabetes I would have to be induced in the 39th week, regardless of the baby’s size or condition. As there were no indications of any problems with the baby or me in the twice-weekly ultrasounds I was made to have from 28 weeks onwards, I refused induction and went into labour naturally one day after my baby’s due date.

My labour was quite long at 26.5 hours, with 14.5 hours of active labour. When we arrived at the hospital after 4 hours of active labour I was 6cm dilated, and only dilated an additional 1cm in 6 hours. I was exhausted and decided to take an epidural. I delivered a healthy baby girl vaginally with only a minor laceration, delivered the placenta within 5 minutes and had no need for Pitocin to contract my uterus – something I was also told I must have!

We were amazed at how alert Isha was as soon as she was born. We did immediate skin-to-skin and she breastfed within a couple of minutes.

I cannot thank you enough for your advice over the course of my pregnancy. I have no doubt in my mind that following the Gentle Birth Method is the reason why I had such a wonderful and comfortable pregnancy, as well as a relatively easy delivery. I also image-eae486e9488f8d579a6c8eafd3f86ce30397a33a16b8a53871b347ceee5e8fbc-Vthink it is the reason why Isha is so alert and calm! She is only a week old but for the last couple of nights has only woken me once for a feed. She is breastfeeding really well and sleeps soundly in between. She also has amazing neck support! Our baby nurse is astonished at how much control she already has. She listens very intently when spoken to and already follows voices around the room!

I have already lost most of my pregnancy weight and am feeling almost back to normal. I will definitely be following the method for my future pregnancies, and have been telling all of my friends about it, pregnant or not!

Thank you from the bottom of my heart, I couldn’t have done it without you and Nida for support and guidance.

Sally van Kooten’s Birth Story

I was introduced to the Gentle Birth Method by a friend who passed on the book to me. I gave birth to my beautiful daughter 12 days ago having used the book and the accompanying reflexology DVD and yoga DVD throughout my pregnancy. My husband has become an expert in reflexology overe the past 9 months!

I am an expat living in Switzerland and decided to follow the Gentle Birth Method as my guide and birth preparation method. The local antinatal classes are all in French and as I don’t speak the language sufficiently opted with my husband to prepare for the birth of our daughter together using the Gentle Birth

I am really grateful for the Gentle Birth Method as I had a 3.5 hour labour and delivered my first born in a birthing pool with no medication and no tearing. I have also managed to have no stretch marks. The midwife even asked how I had managed such calm and beautiful birth. I truely believe that the visulisation, breathing and yoga allowed my daughter to be born so calmly. She is an extremely content little girl and is amazingly calm.

Unfortunately I had a retained placenta and had to have emergency surgery after the birth. However I am extremely happy to have brought Harriet safely into the world and now have lovely memories of her birth.

Thank you for making it possible to follow the Gentle Birth Method from your book. I cannot recommend this method high enough and now do so to my pregnant friends.

Best wishes from a very happy Mum.

Sally van Kooten

Tips to reduce Heartburn

Tips to reduce Heartburn


Heartburn is when Gastric secretions travelling back up the esophagus from the stomach, An irritation that is caused by stomach acid. This can create a burning discomfort in the upper abdomen or below the breast bone. It is due to increased level of progesterone circulating around the body and causing the muscle to overly relax. this allows tiny drops of acid to escape from the stomach and travel backup.


  • Take lots of sips of still water throughout the day to constantly wash the lining of the oesophagus and stomach, and to dilute the acid. the water should be room temperature or ideally slightly warm.

  • Take light exercise such as walking to stimulate motility.
  • Avoid fizzy drinks and products such as lucozade and glucose tablets and anything with cane sugar
  • Add another pillow to your bed to help prop yourself up, avoid lying flat.
  • Sitting or standing after meals also help prevent heartburn

Homeopathic Remedies

  • For cramping indigestion with sour belches, Nux vom. 30c, one dose a day for 3 days
  • When it is worse at night there is metalic taste in the mouth Merc sol 30c, ne dose a day for 3 days
  • When it is accompanied b desire for salt, great thirst for water and burning eructations, Nat Mur 30c, one dose a day for 3 days.


How to get rid of Stretch Marks

How to reduce Stretch Marks

Stretch marks happen when the skin is pulled by rapid growth or stretching.

Although the skin is usually fairly elastic, when it’s stretchmarksoverstretched, the normal production of collagen (the major protein that makes up the connective tissue in your skin) is disrupted. As a result, scars called stretch marks may form.

If you are pregnant we highly recommend to use our Aromatherapy Pregnancy Oil or Ayurvedic Pregnancy Oil, These oils prevents the development of stretch marks. It is absorbed and helps the elasticity of the underlying tissues.They are also anti-inflammatory and helps to relieve the aches and pains caused by the stretching of the lower back muscles and pelvic ligaments.
You can warm the oil slightly and apply over the specified areas. Wrap an old dressing gown around you and wait for 1 hour. Then shower off preferably without soap. Or apply a thin film of oil all over the specified areas and leave it on all night.

You can also use this homemade scrub after your you have given birth to accelerate the process
Olive Oil 1Tsp
Vitamin E Oil 1Tsp
Aloe Vera Gel 1Tsp
Castor Oil 1Tsp
Almond Oil 1Tsp
Vitamin C Tablets 2
Mix all the oils and crushed vitamin C tables (do not mix all of it, save some to use after shower), mix it with enough granulated sugar to make a paste. Before you apply add lemon juice and baking soda.
Apply on your stretch marks and massage for 15 minutes. After your shower apply the leftover oil mix to all over your stretch marks.

I highly recommend continue use of the Aromatherapy Pregnancy Oil or Ayurvedic Pregnancy Oil for maximum results.

Melissa’s Birth Story

I began using the Gentle Birth Method about 3 months into my pregnancy and I
believe I had the most amazing birth because of my dedication to this
method. I had a very peaceful water birth at The Family Birth Centre in
Subiaco, I was in labour for 8 hours, spending about 3 hours in the bath
pushing Owen out though it didn't seem that long to me, he weighed 9 pounds
1 ounce, which was a massive surprise as I didn't look that big and having
such a good diet didn't think my baby would be that large, even though he
still came out without any intervention (you have to do the pre

Dilek Birth Story – May 2013

Dear Debbie and Gowri and Françoise & the Gentle Birth Method team, dilek-23

I wanted to announce our baby, Noah Doga Shore’s gentle arrival to the world on 21st May at 7.24am, weight 2.89kg, at our home in water.

We had an amazing birth experience and would like to share it in detail with you.

My waters broke on Saturday, 18 May. I had a few start – stop contractions building up in strength from Saturday to early hours of Tuesday morning at 3.15am. It felt as I wasn’t labouring until Monday evening according to our Midwife.

We had a hospital appointment to have induction on Tuesday morning. It was very stressful few days for me as I was totally devastated with the idea of induction or c-section.

On tuesday morning at 3.15, after taking the second dose of castor oil, I woke up to very strong contractions. And it was it! It got really uncomfortable only in the last 2 hours. Richard only allowed me to go in the pool in the last half hour and the midwife arrived just about that time as well. Noah was born very gently in the pool and the third stage was very smooth.dilek-39

I had minimum bleeding, just a small internal tear that didn’t need any stitching. About 11am on the birthing day, at the second midwife visit for check ups, she said my uterus has already shrunk down to usual 10 days post natal level.  Our midwife was totally amazed with our experience.

After delivery she said to me if I was sure that I have never done this before! She also congratulated me for sticking to my grounds, believing in myself and said that it was a good decision that I decided not to go the hospital.  Following your program had a huge impact in my experience which I would like to tell everybody in detail how.

Thank you for caring..

Best wished from Dilek and Richard and Noah

Remedies for swollen feet and ankles during pregnancy

Ankle swellings in pregnancy could mean several things!

  • Rest! put your feet up for at least half an hour every 3 to 4 hours and perform ankle rotation exercises when you are at rest.
  • Crossing legs while siting compresses blood vessels and also increases fluid retention in the lower extremitiesAnna-46
  • Hot weather that causes your ankles to swell up and poor lymphatic circulation.
  • If you can bear it you could wear support tights that you put on in the morning and wear all day for at least 8 hours.
  • Opt for fresh foods and remove the salt shaker from the table.
  • Drink plenty of fluids at least 8 -10 glasses of water a day
  • Keep caffeine intake to minimum may also help
  • Its important to balance rest with some physical activity to keep fluid moving,30 – 45 minutes walk every day will do wonders

Of course! in extreme cases ankle swellings can indicate a more serious condition in pregnancy that needs you to get a urine test from your midwife or doctor who will check to see if you are loosing protein in your urine.In this case you will need to be monitored by your GP or Obstetrician.

Benefits of Self-Hypnosis and Visualisation


Benefits of Self-Hypnosis and Visualisation

1. More effective relaxation… less anxiety and fear.
2. Greater awareness and ability to re-interpret bodily sensations.
3. Increase or decrease speed of labour.
4. Enhanced belief in one’s expectations for control of discomfort.
5. Easily incorporated with other techniques (e.g., breathing techniques, imagery).
6. Greater control of the cervix opening.
7. Greater communication with baby before and during delivery.
8. Greater self-control over rapid increase in pain and the “unexpected.”
9. Improved sleep: means greater stamina and endurance
10. Greater focus, clarity, and ability to “detach” from the discomfort better.
11. Mentally prepared for painful sensations and ability to alter perception of them.
12. Greater confidence and trust in body functions and sensations during labor.