SGMT Prenatal belly dance info
Class structure
The prenatal belly dance class will be ongoing, meaning that participants are not
required to sign up for a specific number of classes. They are free to join anytime after 14
weeks gestation and discontinue at any time they see fit. This is done to accommodate the
reality that some people may want to dance all through their pregnancy, while others may not
discover the magic of prenatal belly dance until the 3rd trimester. This class is not a drop in
however. Similar to other forms of exercise and birth preparation, it is most effective when
practiced consistently. As well, there is a 12 person limit per class to ensure that everyone gets
the appropriate amount of attention. Therefore interested individuals are encouraged to call
the instructor and arrange to come and try a class first before they commit. This phone
conversation is also an opportunity to address any questions or concerns that people may have
and for the instructor to get a basic understanding of the participants exercise history and any
relevant pregnancy issues.
Class content
This prenatal series combines all the juicy and gooey movements of belly dance with a
special focus on conditioning the pelvic floor, preventing and alleviating pregnancy discomforts,
promoting self awareness, relaxation and connecting with your body and the gift you are
carrying inside it.
Belly dance is a low impact activity that is appropriate for all ages, shapes and sizes. This
class has been designed with the “average person” in mind who may not have any background
with dance or be particularly physically active. One unique aspect of Belly dance is layering,
which makes it possible for an instructor to teach students of varying levels of skill
simultaneously. Additionally, exercise and movement modifications are offered in response to
how far along participants are in their pregnancy.
Each class will be one hour long and outline will be as follows:
 Deep breathing (5 min)
 Warm up (10 min)
 Dance moves, drills and sequences (25 min)
 Muscle conditioning exercises (10 min)
 Cool down (5 min)
 Relaxation (5 min)
Payment structure
The prenatal belly dance class is offered on a sliding scale of between $5-20, per class
depending on each participant’s economic situation. This form of payment structure is enacted
in an attempt to make this class financially accessible to the entire pregnant community. As
studies show, there is a link between health and wealth. Often people who would benefit the
most from classes such as prenatal belly dance are the same individuals who are not able to
attend these classes for financial reasons.
Perspective participants will self determine the rate that is right for them. The amount
you plan to pay will be discussed during the initial phone conversation with the instructor for
record keeping purposes and clarity. The instructor is aware that finances can be a sensitive
topic and will act accordingly. For those folks who are not familiar with this payment structure
and are not sure what an appropriate amount for them to pay is, here are some suggestions. It
is acknowledged that everyone’s situation is unique and that this guideline does not include all
circumstances. You know what is right for you.
Suggested amount per class
$5
$10
$15
$20
Potential scenario
People who are unemployed, single working mothers
with dependants, one income families living on
minimum wage
People who are underemployed or working for
minimum wage
Working people who earn more than minimum wage
Double incomes or homemakers with a partner who
works full time for more than minimum wage
Benefits of Prenatal Exercise
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Aides the body in coping with labour more efficiently
Improves circulation
Decreases the experience of many pregnancy discomforts
Helps to regulate sleep
Increases self-esteem
Provides beneficial stimulation to the fetus
Increases oxygen and nutrient delivery to the fetus
Increases stamina and reserve lessening maternal exhaustion
Gently promotes detoxification via the breath and skin
Insulin receptor regulation and improved insulin sensitivity occur post exercise
Specific Additional Benefits of Belly Dance for Pregnant Women
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The movements are designed to target the areas of the body that bare more weight
during pregnancy
Increases the production of synovial fluid around joints
Enhances bone density
It is a creative avenue to self- expression
Connects people to their pelvic musculature, empowering them to be more proactive
during their birth experience
Encourages strength, flexibility and suppleness
Works the left and the right side of the brain and improves co-ordination
What to wear and bring to class
Clothing
It’s important to wear comfortable, breathable garments. Form fitting, stretchy tops
are ideal, so that I can determine that participants are executing the movements
correctly. Sports bras, mid drift tops or t-shirts are all acceptable as well. Cotton stretchy
pants, yoga pants, jogging pants or a long, wide cotton skirt is recommended for
bottoms.
Yoga mats
Please bring a yoga mat. We will be dancing on a hard wood floor and a fair amount of
time is spent on our mats stretching. Yoga mats start at about $20 and can go all the
way up to $150. For our purposes, an inexpensive mat from Canadian tire or Winners is
sufficient.
Hydration
Bring a water bottle. Participants are encouraged to sip water whenever they are thirsty
during class.
Fuel up
It’s recommended to eat a protein and complex carbohydrate 2-3 hours before class to
prevent extreme drops in blood sugar levels. I also suggest bringing a snack for after the
class. It can be something light, such a piece of fruit, nuts, cheese and crackers etc…
Getting the most out of your experience
Listen to your body
With all the physiological changes and extra work occurring in your body, pregnant
women may fatigue faster while exercising or overdoing it while stretching. Respect
your limits. If at any time you get tired, dizzy or experience shortness of breath, you are
encouraged to rest in a side-lying position
Remember to breathe
Maintaining deep breathing during exercise increases your oxygen delivering capacity
to both your muscles and to your baby. Be conscious that you do not hold your breath
while performing exercise.
Check your intensity
It’s best to exercise at intensity where you can still maintain a conversation. If you find
yourself, huffing and puffing while speaking, you are most likely overdoing it.
Celebrate
Remember that whatever exercise you engage in should be enjoyable. This special time
is for you and your baby. Work it!
Develop a daily practice
Each week, we will be changing up the movements and muscle resistance exercises.
Participants will get the most out of class and their birth experience if they set aside a
bit of time each day to play with the material they learned in class. Even 10 minutes
each morning will help build up your body knowledge, confidence, flexibility and
strength.
Instructor Bio
I graduated from a MEAC accredited midwifery program at Maternidad La Luz in
2011. The following year I attended births abroad in Trinidad and Tobago, Guatemala
and the South Pacific to enrich my knowledge and further develop my midwifery skills.
Recently, in 2014 I became a certified professional midwife.
My belly dance journey started in 2002 in Toronto with Raven Crow. Since then I
have studied with several teachers in Toronto and Montreal and attended various
workshops throughout Canada and the United States. I have been a student of Roula
Said’s since 2009 and have successfully completed her Seven Waves Teacher Training in
2014. I am currently one of the junior teachers at her studio, Om Laila. I have also taught
belly dance classes at North end fitness on Salt Spring Island in 2008, Sketch: working
arts for street involved and homeless youth in Toronto in 2009 and MAMATOTO
resource and birth centre in Trinidad and Tobago in 2012.
To register
If you are interested in attending a class or would like more information please call Liz at
647 465-1818, or e-mail her at endlessmoves888@gmail.com.
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