Creating a better birth experience with Jennifer Wolfe

Postnatal Exercise Percautions [Diastasis Recti/Abdominal Separation]

Jennifer Wolfe — Fri, 11 Jun 2010 22:22:22 +0000

Very important information for women exercising after giving birth. [Postnatal Precautions]

Yoga is a great way to help your body and mind heal from the physical and mental stresses of childbirth. Just as every woman has different needs while pregnant and uses different prenatal yoga modifications based on her own body’s needs, recovery from childbirth is a very individual thing as well. Women recover from childbirth at different rates depending on their labor experience, length of pushing, trauma to the perineum, physical condition before childbirth and type of birth (vaginal or cesarean).

Diastasis Recti/Abdominal Separation

Diastasis Recti is the separation of the Rectus Abdominis muscles (also known as the 6 pack muscles). This separation does not occur in every pregnant woman but it is not uncommon to see it postpartum. The hormone Relaxin that is responsible for lubricating and loosening the connective tissue of the pelvis and allowing it to open up for the baby to pass though, also loosens and lubricates the connective tissue of the Rectus Abdominis muscles allowing them to stretch more and potentially leading to their separation.

It is very important that a postpartum woman not do any abdominal exercises until she has checked her rectus abdominis muscles for diastasis!
If she strengthens the muscles too much while they are separated they may not come back together effectively.

Here is how to test for abdominal separation (diastasis recti):

Have her lie on her back with her feet on the ground and knees up.
One hand should be behind the head to support the neck
With the other hand place two fingers on the Linea Alba (the midline connective tissue that links to the Rectus Abdominis muscles) at the waistline, three fingertips above the navel
Gently lift just the head until you feel the abdominal muscles engage and notice how much space is between the muscles
Repeat this with the fingers one to two inches below the navel as well
The gap your fingers are in should be no more than 2 fingertips wide otherwise she probably has diastasis recti.
If you suspect she has diastasis recti have her check with her health care provider before doing ANY abdominal exercises.

If diastasis recti has been diagnosed her are a few guidelines to follow:

DO NOT do crunches or any other aggressive abdominal strengthening exercises until abdominals come back together to two fingertips apart or less.
Stay away from backbends including wheel, supported wheel with a ball, full cobra, upward dog, or any other poses that drastically stretch the abdominals
Twisting while engaging abdominal muscles
Lifting anything heavy

Returning to Yoga

Here are some guidelines for practicing yoga after giving birth.

Only gentle stretching should be done until there is a substantial decrease in bleeding. (Usually about 2 to 4 weeks postpartum after a vaginal delivery)
If bleeding increases with activity, the woman should decrease intensity
If a woman has diastasis recti, she should consult a health care provider and avoid poses that will make it worse
She should start off doing five to fifteen minutes a day and gradually build up her practice
If a woman has had a cesarean birth additional consideration should be taken. Here are some guidelines for yoga after a cesarean birth:
- It is best to abstain from all but gentle stretching until 6 to 8 weeks after cesarean.
- Poses that stretch the area of the incision should be avoided until incision is healed. (i.e., backbends)
- As with all prenatal and postnatal yoga if a pose doesn’t feel good, it should be avoided.
- The woman should remember that although cesareans are a type of birthing, they are still major abdominal surgery and the body’s healing process should be observed and respected.

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.

Important questions to ask your prospective Doula —> The Doula Interview

Jennifer Wolfe — Tue, 12 Jan 2010 22:36:26 +0000

Important questions to ask your prospective Doula ---> The Doula Interview

Some of you only know me as a Prenatal Yoga instructor but I am also a birth doula and have been to over 400 births! I know how important it is to feel comfortable with your doula and knowing the right questions to ask when interviewing your prospective doula is the key to finding a great match!

Making the choice to have a doula is one few people ever regret. The birth of your baby is one of the most important events in your life and one you will remember forever. Having a knowledgeable person present to support you every step of the way mentally, physically, and emotionally, is invaluable for you and takes a world of pressure off of your partner. Here are some basic questions any doula you interview should be able to answer easily, feel free to add your own questions pertaining to your particular situation as well. Congratulations on your pregnancy and have a great birth experience!

The following questions will help you decide if a particular doula is right for you

For any doula

What training have you had?
Do you have one or more backup doulas for times when you are not available? May we meet her/them?
What is your fee, what does it include and what are your refund policies?

When interviewing a birth doula

Tell me about your experience as a birth doula.
What is your philosophy about birth and supporting women and their partners through labor?
May we meet to discuss our birth plans and the role you will play in supporting me through birth?
May we call you with questions or concerns before and after the birth?
When do you try to join women in labor? Do you come to our home or meet us at the place of birth?
Do you meet with us after the birth to review the labor and answer questions?
How do you get along with the hospital staff and how important is it for you to have a good relationship with them?
Do you have a list of references we may call?
Do you have strong opinions about pain medication? Do you support women who want epidurals (even if you don’t want one, it’s good to ask)?
Describe how you work with the partner or husband.

When interviewing a postpartum doula

Tell me about your experience as a postpartum doula.
What is your philosophy about parenting and supporting women and their families during postpartum?
May we meet to discuss our postpartum needs and the role you will play in supporting us in the postpartum period?
May we call you with postpartum questions or concerns before the birth?
When do your services begin after birth?
What is your experience in breastfeeding support?
Have you had a criminal background check, a recent TB test and current CPR certification?

Did we miss anything? Add your own great questions in our comments section below.

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

Pushing During Labor: The harder you push the longer it takes? Directed Vs. Spontaneous Pushing

Jennifer Wolfe — Fri, 20 Nov 2009 20:46:17 +0000

Pushing During Labor: The harder you push the longer it takes? Directed Vs. Spontaneous Pushing

When most people think about the pushing phase of labor what comes to mind is a woman laying on her back with her legs in stirrups and the nurses, coaches and doctors telling her to hold her breath and push as hard as she can as they count 1…2…3…4…5…6…7…8…9…10 three times before resting and doing it again, and again, and again. Keep in mind the average time for pushing for first babies is about 2 hours (I have seen this last much longer). Not only is the woman told to push harder than she’s ever pushed before, without the aid of gravity, but to push through the pain, even though she rarely feels like she’s making any progress until the very end. This type of pushing is called directed pushing and is the most common way to push a baby out in the U.S, but is it the best?

Directed pushing (push the way they tell you to push!)

Directed pushing, also known as Valsalva Pushing, is used for women who have epidurals because usually, though they may feel some pressure, they can’t feel the incredibly overwhelming urge to bear down and push and need guidance and direction to be able to effectively push babies out. Because of the prevalence of epidurals at hospitals, this kind of pushing is used so often that it has become the norm for everyone; epidurals or not.

“laboring down”, What is that?

The epidural does allow for “laboring down” a method many hospitals have adopted which allows a woman to rest while her body spontaneously brings the baby down to a lower station (position in the pelvis) before beginning to push. Without an epidural a woman would typically be overwhelmed by the urge to push and be unable to stop herself. Even with an epidural, laboring down can be uncomfortable for women who are feeling excessive amounts of pressure with the contractions but it can lessen the time a woman pushes.

OK, so what about women who don’t use epidurals?

From outward appearances it seems as though using all the force possible and pushing as hard as you can for as long as you can with each contraction would be the most efficient way to get a baby out. From my experience this is not the case. The longest pushing times I have had with women, the most trauma to the perineum, and the most exhaustion post birth have been when directed pushing was used. I’ve also seen many women, myself included, break blood vessels in their eyes and greet their new babies with swollen faces and muscles so sore they can barely walk the next day. If you yourself know the feeling or have seen someone go through this, you may be surprised to know there is another way.

Spontaneous pushing (push the way your body wants to push!)

It’s called spontaneous pushing, when a woman waits until she feels an overwhelming urge to push and follows her body, bearing down with that urge and allowing her body to dictate the amount and intensity of the push. From my experience I have noticed that the force of the pushing varies throughout the pushing phase, sometimes strong, long and powerful, other times pushing comes in short grunts. Very seldom during spontaneous pushing does a woman, who is following her body’s lead, hold her breath for extended periods of time.

Some of the most amazing experiences I have had with birthing women have been during the pushing phase of labor. There is a calm surrender that washes over a woman when she lets go of her thoughts and expectations and immerses herself completely in the moment—in the powerful sensation and urge, moving and expanding with her body, in complete rhythm and harmony.

It is in these moments that spontaneous pushing is so effective. Women who are in touch with their bodies will feel an overwhelming urge to push at some point during the contraction and move themselves into the position that their body wants to be in, bearing down with amazing force. Women I have supported who utilize spontaneous pushing relay the experience back to me as powerful, sometimes sensual, completely instinctual and they often experience a state of feeling like they have stepped out of space and time.

Is there any research to back up these claims?

As a matter of fact, there is! Research done by The Cochrane Pregnancy and Childbirth Group supports the length of pushing being shorter with spontaneous pushing, as I have experienced, and it further states that babies who were born after spontaneous pushing had higher one and five minute APGAR scores and higher umbilical cord pH and Po(2) levels. Most significantly, from this doula’s point of view, women who used spontaneous pushing expressed greater satisfaction with spontaneous pushing. The research concluded that “Educating women about the spontaneous pushing technique in the first stage of labor and providing support for spontaneous pushing in the second stage result in a shorter second stage without interventions and in improved newborn outcomes. Women also stated that they pushed more effectively with the spontaneous pushing technique.”

With this in mind it is important to inform women on the availability of spontaneous pushing before they go into labor. Many OB’s are quite happy to allow spontaneous pushing if requested by the woman but many women aren’t aware of it’s existence and benefits.

Spread the word!

Do you have any experiences with spontaneous pushing? If so, please share them here, and help other pregnant moms feel empowered as they transition to motherhood.

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!