Do's and Don'ts of Prenatal Yoga

Prenatal yoga is a popular and beneficial practice for pregnant women, but it is important to follow some basic dos and don'ts to ensure the safety and well-being of both mother and baby. Here are some of the key dos and don'ts of a prenatal yoga practice:

Do:

• Consult with your doctor: Before starting a prenatal yoga practice, it is important to consult with your doctor to ensure that yoga is safe and appropriate for your individual situation. This is especially important if you have any pre-existing medical conditions or if you are experiencing any complications during your pregnancy.

• Choose a qualified instructor: Prenatal yoga is a specialized practice, and it is important to choose an instructor who is qualified and experienced in teaching yoga to pregnant women. This means looking for an instructor who has completed a prenatal yoga training program, and who has experience teaching pregnant women. RPYT is the Yoga Alliance designation for Registered Prenatal Yoga Teachers.

• Listen to your body: Pregnancy is a time of many physical and emotional changes, and it is important to listen to your body and to respect your limits. This means avoiding overexertion and avoiding postures or movements that are uncomfortable or painful. It is also important to listen to your body's signals for rest and relaxation and to take breaks as needed.

• Stay hydrated: Pregnancy can be dehydrating and it is important to stay hydrated during your prenatal yoga practice. This means drinking plenty of water before, during, and after your practice, and avoiding dehydration.

• Modify postures as needed: Prenatal yoga postures can be modified to suit a wide range of abilities and stages of pregnancy. It is important to use props and modifications as needed and to avoid forcing or straining in any posture.

Don't:

• Overdo it: Pregnancy is not the time to push yourself to your limits or to try to achieve a "perfect" practice. It is important to avoid overexertion and to avoid postures or movements that are uncomfortable or painful.

• Hold your breath: The breath is an essential part of the yoga practice, and it is important to avoid holding your breath during prenatal yoga. This means inhaling and exhaling deeply and smoothly and using the breath to guide your movements.

• Avoid lying on your back for long periods of time: Lying on your back for extended periods of time can put pressure on the vena cava, the large vein that carries blood from the lower body to the heart. This can reduce blood flow to the uterus and to the baby, and can cause dizziness and discomfort. It is important to avoid lying on your back for long periods of time during prenatal yoga and to use props and modifications to support the body in other positions.

• Avoid deep twists: Deep twists can compress the abdomen and the uterus, and can potentially cause discomfort or strain. The further along you get in your pregnancy, the harder a deep (or closed) twist is. It is important to avoid deep, closed twists during prenatal yoga and to focus on gentle, open twists that provide a feeling of spaciousness and release.

• Avoid inversions: Inversions are postures that involve being upside-down. Inversions can cause an increase in blood pressure and heart rate, and can potentially cause discomfort or strain. It is important to avoid strenuous inversions during prenatal yoga and to focus on postures that provide a feeling of grounding and stability. As a general rule of thumb for my clients, I tell them half-inversions are safe to continue throughout pregnancy (downward dog, forward fold, etc) as long as they are comfortable and their doctor clears it.

It is important to follow some basic dos and don'ts to ensure the safety and well-being of both the mother and the baby during a prenatal yoga practice. This means consulting with your doctor, choosing a qualified instructor, listening to your body, staying hydrated, and modifying postures as needed. It also means avoiding overexertion, holding your breath, lying on your back, deep twists, and inversions.

By following these guidelines, you can enjoy the benefits of prenatal yoga while keeping yourself and your baby safe and healthy. I hope to see you on the mat soon!

Tips For Starting a Home Yoga Practice

Leaving the house is hard and leaving the house without kids in tow is dang near impossible. I get it. I live it, too. So you may roll your eyes when I say, “Yoga is so beneficial for moms!”. Well, it is beneficial for all of us mamas, and you don’t have to go to a studio to bring the effects of yoga into your life.

Starting a home yoga practice can be a rewarding and enriching experience, but it can also be intimidating and overwhelming. If you are thinking about starting a home yoga practice, here are a few tips to help you get started and make the most of your practice.

1. Set aside a dedicated space: One of the keys to a successful home yoga practice is having a dedicated space where you can practice. This space should be quiet, comfortable, and free of distractions, and it should be conducive to relaxation and focus. This may mean setting up a yoga mat in a corner of your living room or creating a dedicated yoga space in your home.

2. Make a plan: A home yoga practice can be as structured or unstructured as you like, but it is helpful to have a plan in place to guide your practice. This may mean choosing a specific time of day to practice or setting a goal for the number of times per week that you will practice. It may also mean choosing a specific style or type of practice or selecting a specific sequence or set of postures to follow.

3. Invest in the right equipment: A home yoga practice does not require a lot of expensive equipment, but there are a few key pieces of equipment that can make your practice more comfortable and enjoyable. A yoga mat is essential for providing a non-slip surface and cushioning for your body. Other helpful equipment may include yoga blocks, straps, blankets, and bolsters to support your body and to help you to modify the postures.

4. Find a teacher or guide: A home yoga practice can be self-guided, but it can also be helpful to have a teacher or guide to support your practice. This may mean attending in-person classes or workshops or subscribing to online classes or programs. A teacher or guide can provide guidance, support, and inspiration, and can help you to deepen your practice and to overcome any challenges or obstacles. You want to have a good foundation of yoga before you invest in a home practice in order to keep yourself safe.

5. Be consistent and persistent: The benefits of a home yoga practice are cumulative, and it takes time and consistency to see and feel the effects. This means making a commitment to your practice and showing up for yourself on a regular basis. It also means being persistent and sticking with your practice, even on days when you don't feel like it.

Starting a home yoga practice can be a rewarding and enriching experience. By setting aside a dedicated space, making a plan, investing in the right equipment, finding a teacher or guide, and being consistent and persistent, you can create a home practice that supports your physical and mental wellbeing.

You’ve got this, Mama!

Yoga Props for Pregnancy and Postpartum

For pregnant and postpartum women, yoga can be a valuable and supportive practice that can help to prepare the body and mind for childbirth and to support the physical and emotional changes that occur during and after pregnancy. To make the most of your yoga practice, it can be helpful to use props and modifications that are specifically designed for pregnant and postpartum women.

Here are a few of the best yoga props for pregnant and postpartum women:

• Yoga Block: A yoga block is a specially designed foam block that is an excellent addition to a prenatal yoga practice. This type of block is ideal for supporting the wrists and knees during pregnancy and can help provide a comfortable and stable base for postures. A yoga block can also be used as a prop for breastfeeding and other postpartum activities.

• Yoga Strap: A yoga strap is a long, adjustable strap that can be used to help pregnant women to reach their feet and to support their weight during standing poses. This type of strap is especially helpful during the later stages of pregnancy, when flexibility and balance may be compromised. A yoga strap can also be used as a support for postures such as seated forward folds and restorative poses. And you don’t have to be pregnant to use a yoga strap! They are an excellent prop for any yoga practice.

• Bolster: A bolster is a long, rectangular cushion that is filled with soft, supportive material. This is ideal for supporting the body during pregnancy and postpartum, and can be used for restorative poses such as reclined bound angle and supported child's pose. Honestly, I find it difficult to teach prenatal yoga classes without bolsters. They are my go-to prop! If you don’t have a bolster, you can try out pillows of various sizes. A bolster can also be used as a prop for breastfeeding postpartum.

• Yoga Blanket: A yoga blanket is any large, soft blanket that can be used for warmth and support during pregnancy and postpartum. This type of blanket can be used as a prop for postures such as supported bridge and supported pigeon, and can provide added comfort and support for restorative poses. A yoga blanket can also be used during savasana for comfort or as a nursing blanket postpartum. A mama can never have too many blankets.

• Birth Ball: A birth ball is just a large exercise ball, inflated properly. Not all birth balls are the same though, and you need to make sure to get the right size birth ball for your height. A birth ball is a wonderful support in the third trimester and while in labor! A birth ball can be used in child’s pose, malasana, while doing hip circles, and more.

Yoga is a valuable and supportive practice for pregnant and postpartum women! To make the most of your practice, it is vital to use props and modifications that are specifically designed for pregnant and postpartum women. Some of the best yoga props for pregnant and postpartum women include a pregnancy yoga block, a pregnancy yoga strap, a pregnancy bolster, and a pregnancy yoga blanket. These props will provide added support and comfort for your prenatal and postpartum yoga practice.

Remember, props are your friend - pregnant or not!

Losing and Finding Yourself in Motherhood

Motherhood is a transformative experience that can challenge and change a woman in many ways. For many women, the transition to motherhood can be a time of both finding and losing oneself, as the demands and responsibilities of motherhood can both enrich and overwhelm the individual. And that is okay. The journey of motherhood isn’t the same for any two women and it’s time we acknowledge and honor that.

Finding oneself:

• Identity and purpose: For many women, motherhood can provide a sense of identity and purpose, and can give meaning and direction to life. When becoming a mother, some women gain a new and profound sense of responsibility and connection and can find a sense of purpose and fulfillment in their role as a mother.

• Strength and resilience: Motherhood can be a demanding and challenging experience and it can require strength and resilience to navigate the ups and downs. By facing and overcoming the challenges of motherhood, a woman can develop and grow and she can find a new level of strength and resilience within herself.

• Creativity and expression: Motherhood can provide opportunities for creativity and expression and it can allow a woman to explore new aspects of herself. By engaging in activities that fill her cups (such as writing, art, music, reading, or yoga) a mother can express her thoughts and feelings and can find new outlets for creativity and self-expression.

Losing oneself:

• Loss of autonomy: Motherhood can require a significant amount of time, energy, and attention, and can leave little room for personal autonomy. For many women, the transition to motherhood can involve a loss of autonomy, as the demands of motherhood can take precedence over personal interests and goals.

• Loss of identity: Motherhood can be a defining experience, and can shape a woman's identity in many ways. For some women, the transition to motherhood can involve a loss of identity, as the demands and expectations of motherhood can eclipse other aspects of the individual's identity. This can be particularly challenging for women who have previously defined themselves by their careers, relationships, or other roles.

• Loss of connection: Motherhood can be a rewarding and fulfilling experience, but it can also be isolating and lonely. For many women, the transition to motherhood can involve a loss of connection, as the demands of motherhood can limit opportunities for socializing, networking, and other forms of connection. This can be particularly challenging for women who have previously relied on social connections for support, fulfillment, and meaning.

Motherhood is a transformative experience that can challenge and change a woman in many ways; and remember, that’s okay. For a lot of us, the transition to motherhood can be a time of somehow both finding and losing oneself. Whether you are finding new aspects of yourself or losing old ones, motherhood can be a time of growth, change, and self-discovery.

I wish you nothing but the best on your journey, Mama.

Yoga and Body Positivity: Embracing Yourself as You Are

Yoga is a practice that is often associated with physical and mental well-being, but for many people, the prospect of doing yoga can be intimidating. Many of us have body image issues or concerns about our ability to do the postures, and this can make it difficult to fully embrace our practice. However, it is important to remember that yoga is not about achieving a certain physical appearance or level of ability. Yoga is about honoring and accepting our bodies and learning to love and appreciate ourselves exactly as we are.

One of the key aspects of yoga is the concept of ahimsa or non-harming. This means treating ourselves and others with kindness and compassion and avoiding actions or thoughts that cause harm or suffering. In the context of our yoga practice, this means treating ourselves with kindness and compassion and avoiding judgment or criticism of our bodies or our abilities.

In order to fully embrace our practice and our bodies, it is important to cultivate a positive and accepting mindset. This means letting go of judgments and comparisons and focusing on the present moment and our own experience. It means being gentle and compassionate with ourselves and recognizing that our bodies are capable and worthy, exactly as they are.

One way to cultivate this mindset is through the practice of self-acceptance. This means accepting ourselves and our bodies, flaws and all. It means recognizing that our bodies are unique and perfect in their own way and that they deserve to be loved and appreciated.

Another way to cultivate body positivity in our yoga practice is through the practice of self-care. This means taking care of our bodies and our minds and treating ourselves with kindness and respect. It means engaging in activities and practices that nourish and support us, and avoiding those that harm or undermine us.

Yoga and body positivity go hand in hand. By embracing our bodies and our practice, and treating ourselves with kindness and compassion, we can cultivate a positive and accepting mindset that allows us to fully enjoy the benefits of our yoga practice.

Remember, yoga is not about achieving a certain physical appearance or level of ability. It is about honoring yourself.