women supporting women needs to be the rule - not the exception

I've experienced firsthand the pressure to view other women as competition. It's a mindset that can be all too easy to fall into, especially when we're working in male-dominated industries or facing tough career challenges.

And let’s be honest, women can just be catty.

Over time, I've come to realize the importance of supporting other women, even if they might technically be my “competition”. When we lift each other up, we all benefit in so many ways!

For one thing, supporting other women creates a sense of community and belonging that's hard to find elsewhere. I've had some of my most meaningful career connections and friendships come from reaching out to other women outside of my “circle”. Whether it's sharing advice, connecting on social media, or just cheering each other on, there's something truly powerful about women supporting other women.

Supporting other women can simultaneously help boost our own confidence and self-esteem. When we see other women succeed, it inspires us to believe in our own abilities and to reach for our own goals! Whether it's a big promotion or a small win, celebrating each other's successes can be a powerful motivator.

When we work together, we can push for policies and initiatives that support women's rights. From equal pay to reproductive rights to parental leave, there's so much work to be done, but by supporting each other, we can create real change.

So if you're a woman reading this, I encourage you to reach out to another woman today and offer your support! Whether it's a coworker, a friend, or a stranger on the internet, we all have something to offer each other.

Together, we can create a more supportive, equitable, and empowering world for all women - especially our daughters.

Yoga Poses For Labor

Yoga can be a valuable and supportive practice for women during labor, providing physical and emotional benefits that can help to prepare the body and mind for childbirth. By practicing specific yoga poses, women can prepare the body for labor and can develop the strength, flexibility, and focus needed to support the birthing process.

Here are a few of the key yoga poses for labor:

Child's pose

Child's pose is a gentle and restorative pose that can help to calm the mind and to relieve tension in the back and shoulders. During labor, child's pose can provide a sense of grounding and connection, and can help to release physical and emotional tension. To practice child's pose, start on your hands and knees, and bring your buttocks back towards your heels. Reach your arms forward and rest your forehead on the ground. Hold for several breaths, and then release and repeat as needed.

Cat/cow

Cat/cow is a gentle and rhythmic pose that can help to release tension in the back and shoulders and to promote mobility in the spine. During labor, cat/cow can help to prepare the body for the birthing process, and can provide a feeling of openness and release. To practice cat/cow, start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and let your belly fall toward the floor as you arch your back, lifting your head and tailbone towards the sky. Exhale and round your back, bringing your chin towards your chest and your tailbone towards your pubic bone. Repeat the movement, inhaling and arching your back, and exhaling and rounding your back.

Downward-facing dog

Downward-facing dog is a classic yoga pose that can provide many benefits during labor. This pose can help to strengthen the arms, legs, and back, and can provide a feeling of grounding and connection. To practice downward-facing dog, start on your hands and knees, and lift your buttocks towards the sky, bringing your body into an inverted V shape. Press into your hands and feet, and lift your hips towards the sky. Hold for several breaths, taking as much or as little movement as you need, and then release and repeat as needed.

Squatting

Squatting is a natural and beneficial position for labor, and can help to open the pelvis and to facilitate the birthing process. To practice squatting, stand with your feet hip-width apart, and bring your hands to your hips. Inhale and squat down, bringing your buttocks towards your heels. Hold for several breaths, and then release and repeat as needed. This “high squat” is simply Goddess pose.

For a low squat option, you will want to practice the pose Malasana. Point your toes out toward the imaginary corners of your mat so your knees can safely follow them, and lower your body toward the ground as far as you can go. Holding onto squat bar, chair, bed, or your labor support partner are all great options for you to be able to get into this very low squat.

Relaxation and visualization

Although not actual yoga “poses”, relaxation and visualization are important practices during labor and can help to calm the mind and to focus the attention. To practice relaxation and visualization, lie down on your back or in a comfortable position, and close your eyes. Take a few deep breaths, and focus on your breath. Imagine yourself in a peaceful and relaxing place, and visualize the baby moving down and out of the body. Hold this visualization for several minutes, and then release and repeat as needed.

Yoga can be such a valuable and supportive practice for women during labor, providing physical and emotional benefits that can help to prepare the body and mind for childbirth. By practicing specific yoga poses, women can better prepare the body and mind for labor and can develop the strength, flexibility, and focus needed to support the birthing process. By incorporating these poses into your labor preparation, you can enjoy the benefits of yoga and support your body and mind during this special and transformative time.

The Reality of Postpartum Recovery and Body Image

The reality of postpartum recovery is often very different from the images and expectations that society portrays. Many people have a romanticized view of what it's like to be a new mother, with images of blissful mothers bonding with their newborn babies and quickly bouncing back to their pre-pregnancy bodies.

The truth is, postpartum recovery can be a difficult and challenging time for many mothers. The physical and emotional changes that occur during and after pregnancy can be overwhelming, and it's normal to feel tired, overwhelmed, and uncertain. It's also normal to experience changes in your body, including weight gain, stretch marks, and changes to your breasts.

Not all labor and deliveries go as planned, either. Many women have to struggle through the newborn fog while also processing birth trauma and coming to terms with how their deliveries went. Moms with babies in the NICU, stillbirths, and miscarriages are going to have a drastically different recovery phase than a woman who had an easy labor and delivery where everything went according to plan and she left 24 hours later with a baby in a car seat.

One of the biggest challenges of postpartum recovery is the impact it can have on a woman's body image. Many women struggle with feeling uncomfortable in their new bodies and may feel pressure to "bounce back" to their pre-pregnancy bodies as quickly as possible. This pressure can come from society, the media, and even from friends and family.

It's important to remember that every woman's postpartum journey is unique, and there is no "normal" timeline for recovery. It's also important to recognize that it's okay to take time to adjust to your new body and to focus on your own physical and emotional well-being. No two women are built the same and there is no way we can all look the same after birthing giant children!

If you're struggling with body image issues during postpartum recovery, here are a few things you can try:

Practice self-compassion: It's important to be kind to yourself and recognize that your body has gone through a lot of changes. It's okay to have imperfections, and it's important to focus on the positive aspects of your body and all that it has achieved. You created and birthed an ENTIRE HUMAN BEING.

Get support: It can be helpful to talk to other mothers about your feelings and struggles. Sharing your experiences with others who have been through similar things can be very comforting and can help you feel less alone.

Find healthy coping strategies: It's important to find healthy ways to cope with any negative feelings you may have about your body. This can include engaging in positive self-care activities, and you can find a list of ideas here.

Seek professional help if necessary: If you're struggling with body image issues that are affecting your daily life, it may be helpful to seek professional help. A therapist or counselor can provide you with the support and guidance you need to work through these feelings and find healthy coping strategies. And it’s okay to seek help. You are able to be a better mom when you take care of yourself.

Remember, it's important to be patient with yourself and recognize that postpartum recovery is a process. It's okay to take the time you need to adjust to your new body and focus on your own well-being.

Yoga and ADHD: A Love Story

Attention Deficit Hyperactivity Disorder (ADHD) is a common neurodevelopmental disorder that affects children and adults. It is characterized by difficulty with attention, impulsivity, and hyperactivity. These symptoms can make it challenging for individuals with ADHD to focus, concentrate, and control their behavior, which can affect their academic, social, and occupational functioning.

Yoga is a practice that involves physical postures, breathing techniques, and meditation. It has been shown to have a number of benefits for individuals with ADHD, including:

• Improving focus and concentration: One of the main benefits of yoga for individuals with ADHD is its ability to improve focus and concentration. Yoga involves paying attention to the breath and the body, which can help to train the mind to focus and pay attention.

• Reducing stress and anxiety: Yoga can be a great way to reduce stress and anxiety, which are common issues for individuals with ADHD. Yoga involves relaxation techniques and mindfulness practices that can help to calm the mind and reduce anxiety.

• Improving self-regulation: Yoga can also help individuals with ADHD to improve their self-regulation skills. By learning to focus and control their breath and movements, individuals with ADHD can improve their ability to control their impulses and manage their emotions.

• Improving sleep: Yoga can also be beneficial for individuals with ADHD who struggle with sleep. Yoga involves relaxation techniques that can help to calm the mind and prepare the body for sleep.

• Improving physical coordination and balance: Yoga can also help to improve physical coordination and balance, which can be beneficial for individuals with ADHD who struggle with these skills.

It's important to note that while yoga can be a helpful complementary therapy for individuals with ADHD, it should not be used as a replacement for traditional treatment. It's important to work with a healthcare professional to determine the best treatment plan for ADHD. (It is also important to note that I am not a professional or primary care provider - I’m just a yoga teacher!).

In summary, yoga can be a great complementary therapy for individuals with ADHD. I can confirm this because I have seen the benefits directly in my life and in my son’s life! ADHD is a beast, so seek proper help and direction from your general physician, and then consider picking up a yoga practice.

The Benefits of Yoga for Kids

Yoga is not just for adults! In fact, there are many benefits of yoga for kids that make it an excellent activity for children of all ages.

One of the main benefits of yoga for kids is improved flexibility. Yoga helps children to become more flexible and agile, which can help them perform better in sports and other physical activities. Yoga is also a great way for kids to build strength in their muscles, particularly their core muscles, which can help with overall stability and balance.

Another benefit of yoga for kids is improved focus and concentration. Yoga helps children to develop focus and concentration, which can be beneficial in the classroom and other learning environments. This is especially important in today's world where children are constantly bombarded with distractions!

Yoga can also be a great way for kids to relax and de-stress. With the demands of school and extracurricular activities, kids can sometimes feel overwhelmed and anxious. Yoga provides a chance for kids to take a break, relax, and refocus their minds.

In addition to reducing stress and anxiety, yoga can also help to improve sleep. Yoga helps children to relax and unwind before bedtime, which can lead to improved sleep. This is especially important for children who have trouble falling asleep or staying asleep.

Yoga is also a great way for kids to boost their self-esteem and body awareness. Children who practice yoga learn to be in tune with their bodies and feel more confident in themselves. This can be especially beneficial for children who are self-conscious about their bodies or who struggle with body image issues.

Yoga can also be a great cardiovascular workout for kids. Some types of yoga, such as vinyasa or power yoga, can get the heart pumping and provide a good cardiovascular workout. This can be especially beneficial for children who are not interested in traditional sports or who are looking for a different type of physical activity.

Another benefit of yoga for kids is improved balance and coordination. Yoga helps to improve balance and coordination, which can be beneficial for children who are still developing these skills. This can be especially important for children who are clumsy or have difficulty with balance.

Yoga also encourages children to think outside the box and use their imaginations. Children who practice yoga are encouraged to use their creativity and come up with new poses and sequences. This can be a great way for kids to tap into their creativity and express themselves!

Finally, yoga can be a great way for kids to socialize and make new friends. Yoga classes provide a chance for children to interact with their peers and build social skills. This can be beneficial for children who are shy or who struggle to make friends.

Yoga is an excellent activity for children of all ages. It helps to improve flexibility, strength, focus and concentration and can reduce stress and anxiety. It can also improve sleep, boost self-esteem, provide a cardiovascular workout, improve balance and coordination, enhance creativity, and improve social skills.

So why not give yoga a try with your kids today?