Creating a better birth experience with Jennifer Wolfe » Prenatal Yoga

Why practice Prenatal Vinyasa Yoga?

Jennifer Wolfe — Thu, 13 May 2010 03:34:53 +0000

Breath = Life: Why you should practice Prenatal VINYASA Yoga

Linking Movement and Breath

Vinyasa yoga is the linking of body movement and breath, and more than that, it is the continuous movement of energy through the body. The movement of the body and the breath are one, connected, continuously flowing and synchronized. When a practitioner learns to link their breath and movement they create an energy which powerfully connects them to their own being. Bringing this experience of connectedness to pregnant women in a physical, tangible way is the intention of Prenatal Vinyasa Yoga.

We tend to hold our breath when we experience pain or fear

This breath and movement connection becomes pivotal in childbirth where the tendency in intense fear is to freeze, hold the breath, tense up all of the muscles, even those that aren’t working, and stop any forward movement. Vinyasa yoga teaches that even when muscles are challenged, there can be movement and breath, and when a woman can connect her breath and body in labor it is an empowering and beautiful thing. Women can release fear and pain with this movement and breath connection. They can help their bodies and babies move forward toward birth by allowing and encouraging that connection of movement and breath. Learning vinyasa yoga in pregnancy can give women the ability to feel the continuous energy movement in labor and embrace that movement, linking it to her breath and allowing it to grow. The impact of this connection can create ecstatic and empowering birth experiences.

Breath = Life

During pregnancy women experience dramatic physical, emotional, and mental transformations in which they have an amazing opportunity to, for a short time, connect with another human being in an incredibly intimate way. This life inside them is continually growing and changing. The movement of the woman’s breath is enabling, encouraging and creating that growth, feeding the life inside her. The breath is the most important aspect in the creation of another human being.

Move the energy throughout your body

Vinyasa yoga teaches women to allow the breath to be the motivation in their movement…. to synchronize their movements and their breath and in doing so allow this life giving energy to move throughout their bodies and through their baby. The movement is continuous, reminding her that even as her muscles are being challenged, she can feel her own strength growing and she can keep her breath and energy moving through her body, releasing the parts of her body that are not working and allowing them to relax.

When practicing this style of yoga we are reminded that even when there is stillness in the body there is also movement, this movement connects our bodies and our spirits and our minds.

Yoga for Pregnancy | Cat Pose & Cat Cow

Jennifer Wolfe — Fri, 04 Dec 2009 04:31:27 +0000

Best Prenatal Yoga pose for moving baby into a favorable position for birth. Cat/Cow Pose

Benefits of the Cat Pose & Cat Cow

One of the best poses for moving baby into a favorable position for birth or keeping baby in a favorable position
Releases back tension
Increases spine flexibility and strength
One of the best poses to do daily!

How to do the Cat Pose & Cat Cow

Start on your hands and knees making sure your hands are directly under your shoulders and your knees are directly under your hips.
As you inhale look up between your eyebrows raising your head gently.
As you exhale round your back bringing the chin towards your chest.
Press your hands into the floor and push the center of your back up to the ceiling exaggerating the roundness of your back.

This post is part of a series of posts outlining the benefits, and instructions for Prenatal Yoga Poses. To see the entire series, click the following link: Prenatal Yoga Poses

The most important thing about any prenatal exercise is that you listen to your body and only do the poses that feel good! You should never have any pain or discomfort while doing any of the following poses so move into them slowly and pay attention to how they feel, if they don’t feel good, don’t do them.

Yoga for Pregnancy | Pigeon Pose

Jennifer Wolfe — Wed, 25 Nov 2009 22:49:45 +0000

Great pose for sciatica!!! Yoga for Pregnancy | Pigeon Pose

Benefits of the Pigeon Pose

One of the best poses for sciatica.
Hip opening
Releases tension in lower back and buttocks
Stretches groin and psoas muscles

How to do the Pigeon Pose

Start on your hands and knees.
Gently slide the right knee forward between the hands and rest on your right hip.
Straighten your left leg behind you.
Bring your right foot towards your left hip then square both hips to the ground so that the top of your back foot and thigh are centered on the ground (all 5 toenails should be on the floor.)
If you are uncomfortable, place a pillow under your right hip.
Adjust your right foot so that it is in front of your belly for a deeper stretch or behind your belly for a less intense stretch. If you are comfortable there, you can rest on your elbows.
Stay here 5 to 10 breaths then switch sides.

This post is part of a series of posts outlining the benefits, and instructions for Prenatal Yoga Poses. To see the entire series, click the following link: Prenatal Yoga Poses

Yoga for Pregnancy | Tree Pose

Jennifer Wolfe — Wed, 25 Nov 2009 19:46:16 +0000

Yoga for Pregnancy | Tree Pose

Benefits of the Tree Pose

The tree pose is a balancing pose which is an excellent way for pregnant women to stay balanced in an ever changing body.

arms up above the head help with heartburn
helps women find their center of gravity so they feel less clumsy
improved posture
alleviate back pain

How to do the Tree Pose

Start with both feet on the ground and shift your weight back and forth until you feel your weight evenly distributed between the front and back of your feet so that all 4 corners of your feet have equal weight.

Shift your weight to one foot and imagine that foot is rooted into the ground from each of the four corners of your foot.

When you feel rooted lift one foot to your ankle and balance.

If you are comfort- able there, bring the foot higher on your leg, eventually to your inner thigh.

Bring the hands into prayer position and hold for 5 breaths.

If you want to move further you can raise your arms over your head in prayer.

Repeat on other leg.

This post is part of a series of posts outlining the benefits, and instructions for Prenatal Yoga Poses. To see the entire series, click the following link: Prenatal Yoga Poses

Yoga for Pregnancy

Jennifer Wolfe — Wed, 25 Nov 2009 19:12:48 +0000

Yoga for Pregnancy

Congratulations on your pregnancy!

Being pregnant is an amazing time in your life and doing yoga while pregnant can help you feel strong, healthy, and empowered as you move into the transformational experience of becoming a mother. Yoga can assist you in reducing common pregnancy aches and pains and help you build strength and stamina to prepare you for the challenges of childbirth.

The following posts contain various yoga poses which are a great foundation for your yoga practice. Each pose has a description of how to get into it and the benefits of the pose. Do the ones that feel good daily and build yourself up to a regular yoga practice!

Click the following link to see these poses: Prenatal Yoga Poses

Enjoy your pregnancy!
Namaste, Jennifer Wolfe

Resuming Your Yoga Practice After You Have Your Baby

Jennifer Wolfe — Tue, 29 Sep 2009 18:20:07 +0000

Resuming Your Yoga Practice After You Have Your Baby

Every woman is different and when she can return to her yoga practice is based on individual factors. Before returning to any exercise or yoga practice she must first get the “ok” from her doctor or midwife.

Most healthcare practitioners will want the woman to have stopped any bleeding before returning to any yoga practice, this is typically two to three weeks. If she starts bleeding again or bleeding increases after doing any activity it usually means she did too much. Again listening to your body is pivotal in resuming yoga practice postpartum.

Women who have had cesarians should consult with their doctor and usually they will want her to wait at least 6 to 8 weeks postpartum before resuming regular yoga.

Prenatal Yoga Advice: What should I be aware of or not do?

Jennifer Wolfe — Tue, 29 Sep 2009 18:18:41 +0000

Prenatal Yoga Advice: What should I be aware of or not do?

Is there anything in prenatal yoga you need to beware of or not do?
There are many styles of prenatal yoga just as there are many styles of regular yoga. Not every style is suited to every body. People who were very active or practiced more vigorous styles of yoga before they were pregnant usually are looking for a safe way to continue a more vigorous practice so that they can maintain the strength and flexibility they worked so hard to achieve before getting pregnant. This is the demographic that my classes and DVD’s were created for. Most prenatal classes and DVD’s are very gentle focusing on connecting with your baby and breath awareness and stretching.

Women should make sure to get an “ok” from their doctor or midwife before starting any prenatal exercise or yoga practice and should make sure that the instructor is experienced in working with pregnant bodies. Women should be aware that even if a pose seems simple and is said to be appropriate for pregnant women that if it doesn’t feel good they should not do it. Listening to your body is the most important aspect of practicing prenatal yoga!

Cat Pose – Ideal for pregnant women practicing prenatal yoga

Jennifer Wolfe — Tue, 29 Sep 2009 18:16:38 +0000

Cat Pose – Ideal for pregnant women practicing prenatal yoga

One of the best poses for pregnant women is the cat pose or cat-cow.
This pose is done by placing the hands and knees on the ground, hands directly under the shoulders and knees and feet hip width apart.

As you inhale lift the head up gazing up to the ceiling.
(swaying or arching the back is fine in the first trimester, after that just lift the head if swaying the back is uncomfortable)

As you exhale round your back like a cat.
push the center of the back up to the ceiling as far as possible and press your hands into the ground.

The pelvic tilting that happens with this pose helps to move the baby into a more comfortable position when experiencing back pain or discomfort from the baby’s position during pregnancy.

This position is also one of the best for moving a baby into a more favorable position for birthing and can help move a baby from a posterior position (the one that causes back labor) to an anterior position which is much easier for the baby to move through the pelvis.

Women who practice yoga during pregnancy may have a lower risk of preterm labor

Jennifer Wolfe — Tue, 29 Sep 2009 18:14:07 +0000

Women who practice yoga during pregnancy may have a lower risk of preterm labor

From: Fitpregnancy.com Magazine – Oct/Nov 2005

Women who practice yoga during pregnancy may have a lower risk of preterm labor, according to research in Bangalore, India.

This preliminary study of 335 women compared expectant moms who did yoga for an hour per day with a similar group who walked 30 minutes twice per day.

The yoga moms also had a lower risk of high blood pressure, and their babies, on average, had a healthier birth weight. Researchers speculate that yoga’s benefits could come from increased blood flow to the placenta and lower levels of maternal stress hormones. – Journal of Alternative and Complementary Medicine.

Important Tips for Pregnant Women Practicing Prenatal Yoga

Jennifer Wolfe — Tue, 29 Sep 2009 18:10:06 +0000

Important Tips for Pregnant Women Practicing Prenatal Yoga

Although prenatal yoga is a safe form of pregnancy exercise for pregnant women, every woman’s body is different and requires attention and awareness during any exercise to ensure the body’s well being.

Please obtain permission from your doctor, midwife or health provider before doing any prenatal exercise and most important, listen to your body. If you begin to feel over heated or fatigued, stop and rest in child’s pose and resume your practice once you have cooled down or your body has recovered.

When you are pregnant your body changes every day. Some days a certain pose may feel wonderful and other days the same pose may not feel good at all. The most important guideline for prenatal yoga is one that is practiced in all yoga– non-violence to yourself. This means allowing and embracing the limitations that pregnancy puts on your body and only doing poses that feel good. This is especially important for pregnant women because as the baby grows he or she changes positions often and there are times a certain pose may not be conducive to the position of the baby. Forcing positions because you have always been able to do them or because you were able to do them one way or not the other is inappropriate and may cause injury.

When you become pregnant your body releases a hormone called relaxin which lubricates the joints and softens connective tissue allowing the pelvis to open up to accommodate the baby. However, this hormone is not specific to the pelvis; it affects every other joint as well and can create instability in the joints, this is why you hear many pregnant women complaining of carpel tunnel syndrome. Therefore, you need to take care not to overstretch.

Being pregnant is an amazing time in your life. Prenatal Yoga offers you the ability to maintain or achieve a strong, flexible and centered- body, mind and spirit in an ever changing physical form.

Pregnancy is composed of three trimesters each about three months long. In each trimester there are specific poses that are beneficial for the pregnant body; some of these poses help with discomforts in the body, and others help to strengthen the body in preparation for labor and childbirth.

Many prenatal yoga poses can be modified for you while you are pregnant. You will want to separate your legs when doing any forward bending leaving enough room for your belly to easily fit between your legs. You should avoid lying on your belly throughout pregnancy (this will be very uncomfortable anyway).

With the appropriate modifications prenatal yoga can be practiced right up to labor and delivery. Prenatal Yoga can be started anytime in pregnancy even in the last month as long as you listen to your body, and only do poses that feel good.

Also, if you feel any pain in your back, knees or abdominal area you should come out of the pose you are in. And if you feel any menstrual-like cramping at any time, you should stop and rest.

Typically before doing prenatal yoga it is best to abstain from eating for at least two hours. When you are pregnant that might not be possible. Since the stomach has less room and you are “eating for two,” you may need to have a light snack or a juice or smoothie an hour before practicing.