Posted by: Trudy Prevost | December 27, 2014

Yoga works as well as aerobic exercise to prevent heart disease

Calibishi Cove 012A new review published in a peer reviewed medial journal has shown that yoga could be as good for the heart as cycling or brisk walking, and easier to tolerate for older people and those with health challenges, according to a new review of existing research.

Researchers focused on yoga’s effects on cardiovascular disease, as well as risk factors including high blood pressure, high blood sugar, excess abdominal fat and abnormal cholesterol levels that make up a profile – known as metabolic syndrome – that often leads to heart disease and diabetes.

37 randomized, controlled trials were analysed involving 2,768 people – those who did yoga had significant improvements in a range of risk factors. Yoga lowered blood pressure, lowered LDL cholesterol, increased HDL cholesterol; lowered heart rate and other cardiovascular risk factors such as weight loss in increments comparable to those seen with aerobic exercise.

Posted by: Trudy Prevost | December 20, 2014

NEW SCHEDULE Rainbow Yoga Checkhall Studio

Rainbow Yoga Checkhall Studio

All classes cancelled for the week of  Christmas.

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Starting January 6 2015

Eclectic Yoga returns!


8:15 am

Starting February 2015

Eclectic Yoga twice a week!

Tuesdays and Thursdays

 8:15 am

Wear comfortable clothing; bring water and a cloth or towel to lie on.

Turn off your phone and take a mini vacation!

Always, always ensure your yoga teacher knows about any physical or mental challenges as well as recent operations or injuries.

Posted by: Trudy Prevost | December 13, 2014

NEW SCHEDULE Rainbow Yoga Marinor Studio

Rainbow Yoga Marinor Studio Canefield


We are excited to add more classes to our schedule at our new studio at Marinor.

Marinor is located in River Estate; Canefield.

It is close to a lovely river – when the weather gets warmer we can swim in the river and then do yoga or vice versa!

You take the Canefield road you would take to go to Cochrane but you turn right towards River Estate.

We are in the historical shingled building on the Marinor Compound to the right as you turn in the gate. You can park inside or outside the gate.

Starting January 5 2015

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Mondays and Wednesdays

Beginner’s Yoga – 5 to 6:30 pm


Tuesdays and Thursdays

Gentle Beginner’s Yoga – 5 to 6:30 pm

Wear comfortable clothing; bring water and a cloth or towel to lie on.

Turn off your phone and take a mini vacation!

Always, always ensure your yoga teacher knows about any physical or mental challenges as well as recent operations or injuries.

We would like to thank Marinor and Mike Astaphan for their ongoing support of Rainbow Yoga.


Posted by: Trudy Prevost | December 12, 2014

NEW CLASS Rainbow Yoga at Papillotte

Oh Joy Rainbow Yoga is at Papillotte again!

Yoga in Harmony with Nature

Fridays at 5 pm


We will practice on the Waterfall Deck. In case of rain we will move to the Bird Watching Cabana.

Both location immerse you in nature in a wonderful way.


Rainbow Yoga

Weekly Yoga Sessions

Marinor; River Estate; Canefield

Mondays and Wednesdays

5 PM to 6:30 PM

Mondays 5 PM

Beginner’s Yoga with Silk Asara


Wednesdays 5 PM

Beginner’s Yoga with Trudy Prevost

CARILEC Conference Oct 2012 1

Mats provided; bring your own water; turn off your cell phone; wear comfortable clothing with out large buttons or zippers



 Starting Saturday September 6!

Provided free by Campus Life for all members of the Ross University Community.

I absolutely love teaching these classes. Come out and find your muscles from within; learn of published studies on yoga; study ways to prevent RSI from working at a desk; stretch your body and release stress.


4:00 – 5:00 pm – Beginners

5:00 – 6:00 pm – Intermediate

6:00 – 7:00 pm – Cardio Vinyasa Flow


9:00 – 10:30 am – Beginners

10:30 – 12 noon – Intermediate

12 – 1:30 pm – Cardio Vinyasa Flow



In case of torrential rain 3rd floor CAC Building


Posted by: Trudy Prevost | September 3, 2013

The Science of Pregnancy Yoga

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I had wonderful births. Birthing was an intense but manageable experience for both children. I used yoga through out my pregnancy as well as after to keep my body fit.

I used yoga techniques during my birth to assist the transitions in my body. When I arrived at the hospital both times I was told you are too calm you are not ready but when they checked I was 10 cm dilated and very ready! :)

I went home directly after for one birth and the next day for the other. I did not experience post partum depression and the recovery process was quick and easy.

One of the reasons I took a 2 year or Masters Degree in Teaching Yoga is I wanted to share the wonderful experiences I had during pregnancy and after. My training included Pregnancy Yoga.

Studies have now backed up my experience

In 2005 researchers who studied 335 women who either took an hour long yoga class or walked an hour each day during their second and third trimesters found that the women who did yoga were half as likely to give birth prematurely (14 versus 29 percent) and had lower emergency C-section rates (23 versus 33 percent) than the walkers. The yoga moms also had lower blood pressure and better fetal growth rates, on average.

In 2012 a study released on Yoga and Depression showed that high-risk women  who underwent 10 weeks of 90-minute sessions of mindfulness yoga found it helped to decrease depressive symptoms, and boost feelings of bonding between the mothers and their babies still in their wombs.



Posted by: Trudy Prevost | September 3, 2013

Challenges during Pregnancy Yoga



Nausea: Many women experience nausea or morning sickness; especially in the first trimester.

What you can do: If your morning sickness is not severe and you feel all right practicing, try not to practice on an empty stomach. Eat a small portion of fruits or vegetables before class. Other good choices that digest quickly: a smoothie, bush tea, coconut jelly or sea moss. Some experience relief with gentle backbends.


Back Pain: Many women will suffer lower back and pelvis pain during pregnancy. Often sciatica, occurs as the sacroiliac joint is compressed from the added weight in the belly. Additionally, the hormone Relaxin can overly relax the back support muscles. These symptoms usually go away by three months after delivery. Taking some simple steps to protect your back while pregnant can significantly decrease symptoms and perhaps even prevent back pain altogether.

What you can do: Practice pelvic, lower back and hamstring releases and gentle core strengthening exercises. If you’ve already had sciatic problems before coming to class, it may not be useful to do stretches for it. Rather, relieve the pain through rotating the joint inwardly using kneeling positions, and/or gently rocking over and massaging the buttocks. Try a heat bag on the pain spot after class.


Tail Bone Pain Seated: Some women experience pain in the tailbone area when seated.

What you can do: Sit on a cushion or rolled up mat. Omit seated position from your practice and check with your doctor if that does not help. Practice Cat Lift and Cat Tilt. Practice Knees to Chest drawing circles with the knees to massage the lower back area.


Hemorrhoids: During the later stages of pregnancy it is best not to sit on heels if prone to hemorrhoids.

What you can do: Eat flaxseeds every day. Eat whole grains and lots of fruits. Place a cushion, rolled up mat or folded towel between the buttocks and the floor.


Heartburn/reflux: can occur with the change in the hormones during pregnancy.

What you can do: Try raising the shoulders or torso to create a slope with head up, or try sitting up doing variations of the postures.


Swelling of hands and feet, or varicose veins can be due to poor fluid redistribution. It can also be caused by allergies.

What you can do: Try resting with feet up on a chair or wall. In the last trimester, keep hips at a wide angle (20-30cm) from the wall. Exercise if at all possible and do lots of hand and foot movements.


Round ligament spasm can occur to the ligament that connects from the corner of the uterus through the groin and pubic area. The ligament spasms, causing a sharp pain like a stitch, usually on the right side.

What you can do: Try bending over at the waist, practice Cat Tilt and Cat Lift standing; sitting; kneeling; hands and knees or cross legged. Practice Knees to Chest.


Mood swings can occur from the hormonal changes, inducing emotional states ranging from elation to depression. Yoga helps balance the endocrine/hormonal system and our body’s reaction to it.

What you can do: Practice yoga regularly; including Breathing Techniques and Relaxation and Mindfulness Techniques. Scientific studies show this can improve mood and ease depression during pregnancy.

These tips are to assist and aid those going through pregnancy; they cannot replace the wisdom of a trained medical professional; always share all experiences with your doctor.

Posted by: Trudy Prevost | September 3, 2013

Trimester Adaptations in Pregnancy Yoga



TRIMESTERS – Each trimester brings different issues.

1st Trimester

The first three months of pregnancy are a time of major changes in your body. Long before any outward manifestation begins to get in the way of doing poses, things feel different on the inside. Hormones are released that build up the uterine lining, and blood volume increases to facilitate this construction. Blood pressure drops so that the heart can pump all the extra liquid. Muscle tissue begins to relax and joints start to loosen in order to allow the uterus to stretch as the baby grows. The early part of this trimester (before week ten) has the highest risk for miscarriage, so physical activity during this period should encourage an optimal environment in the uterus to insure implantation of the embryo and proper attachment of the placenta. It is the challenge of first trimester yoga practitioner to listen to listen to those internal messages; the same challenge that is at the core of any yoga practice: listening to the body.


2nd Trimester

The second trimester is the glory days for prenatal yoga. Your morning sickness has probably passed (or will do so soon) and your belly is growing, but hasn’t yet begun to hamper your ability to move freely. This is the time to get into a rhythm of regularly attending prenatal yoga classes. You may start to feel uncomfortable on your back during this time. Many choose to lay on back for the first stage of relaxation and then take the side lying relaxation pose whenever they feel to.


3rd Trimester

As the third trimester progresses, prenatal yoga may become more difficult (just like walking up the stairs, tying your own shoes, and turning over in bed). Your belly becomes a real factor, as do general tiredness and feeling cumbersome. If you were able to practice yoga with some vigor in the second trimester, give yourself the leeway to ease up now. All poses that compress the belly should now be avoided. Take an increasingly cautious approach as your due date nears, but there is no reason to stop practicing prenatal yoga as long as you feel up to it. Studies show that women who exercise during the third trimester achieve the greatest benefits. At the start of this trimester you may still be lying on back for the first stage of relaxation and then taking the side lying relaxation pose whenever you feel to. Sooner or later you will feel uncomfortable on your back; almost for sure towards the end of
8th month; then we take a side relaxation pose.


Posted by: Trudy Prevost | September 3, 2013

Beneficial Exercises for Pregnancy Yoga


Pelvic Floor: Pelvic floor lifts – Mula bhanda, Keigel or Elevator; are the best techniques for toning pelvic floor muscles. Practicing these poses (10 to 50 times a day if possible) promotes greater awareness of pelvic area which can: aid birthing; prevent incontinence; prevent hemorrhoids; prevent prolapse (collapse) of pelvic floor muscles; facilitate recovery after birth; enhance sexual experience and bring awareness to opening the cervix and birth canal for birthing.

Pelvis: Any posture which opens up the pelvis is invaluable during pregnancy. Butterfly (lying or sitting), pelvic clock, knees to chest, lying down cross legged, squats, seated or standing wide legged forward bends.

Hips: Hip openers will help create the flexibility that will make giving birth easier. Working with the hips during pregnancy is excellent however it is not a good idea to hold deep sharp folds at the hips for a long time, as this can stop blood flow. If you’re resting with your legs up the wall, it is best to have your buttocks approx 20-30 cms away from wall.

Legs: standing poses strengthen the legs; promote circulation, may reduce or prevent leg cramps.

Back: Massage back throughout pregnancy with gentle twists, knees to chest and child poses. It is also advisable to do some stretching such as the hamstrings stretch or forward bends. Side stretches and gentle back bends are very beneficial.


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