Category Archives: yoga

How Prenatal Yoga prepares you for Birth

Posted by Feb 25, 2019 Birth, Burlington, Burlington Doula, Doula, fitness, health, motherhood, Oakville, Oakville Doula, parenthood, parenting, passion, Pregnancy, Prenatal Yoga, workout, yoga , , , , Leave a Comment
How Prenatal Yoga prepares you for Birth

There is a reason I am so passionate about teaching prenatal yoga. Actually, there are many reasons and I can talk for hours about the benefits to birthing persons, partners and families. Through my own birth experiences and my experiences as a yoga teacher and birth doula, I can say without a doubt that practicing prenatal yoga regularly (one or more times per week) is great for preparing yourself for birth. Many will say that labour is called labour for a reason, it’s hard work! You may also hear that you need to train yourself for birth like you might for an intense athletic event. I am not just referring to the physical demands of labour but also the energetic and emotional demands. Yoga may seem to be simply be a type of workout focusing on stretching to some, but those who dedicate themselves to a consistent practice know that it is much more than that. Yoga can be an hour long asana practice, a 15 minute meditation, a few restorative poses, a mindful strength practice etc. All forms of yoga will benefit you during pregnancy, labour, birth and beyond. Here are some ways;

How yoga prepares the physical body for birth:
Labour and birth requires the soft tissues around the pelvis to lengthen, stretch and relax. Most of us sit for lengthy periods of time during the day causing our hips and back to be restricted. Prenatal yoga poses focus on stretching these areas and when performed throughout pregnancy and labour can have significant positive effects on how quickly labour progresses and a shorter second phase (pushing). Deep breathing and proper cues for breathing in yoga can help one to become more aware of their pelvic floor muscles. This awareness is also key when yielding to the downward pressure of baby’s head crowing and work with contractions instead of being tight and pressing back against baby. When we practice poses repeatedly our bodies get used to them and our nervous system responds favorably. A pose like a squat is very helpful in labour for pain relief and getting baby in a good position but if a woman has not performed a squat in many months she may tense up and be uncomfortable. Gentle inversions, open twists, concave-back forward folds and subtle back bends can all contribute to optimal baby positioning when the time is right for baby to move, resulting in baby being head down and occiput anterior (ideal position for a vaginal birth).

How yoga breathing prepares you for birth:
A prenatal yoga class should contain some pranayama (breath exercises) that are safe for pregnancy. When we regularly practice breathing that is full and focused it gives us a tool to find peace and comfort. Between contractions there is time to use your breathing to release tension and conserve energy for the next wave. When your birth support team reminds you to breathe deeply you can be reminded of all those yoga classes that you did and you can find the same calm feeling, even if it’s just for a few minutes. Some times in a yoga practice we do a movement or stretch that is difficult for you and you might be cued to breathe into the space where you feel restriction. You can do this also in labour! Imagine your back feels tight and sore and when you take a deep inhale you send it there and exhale to let some of that tension go. We obviously breathe all the time but right breathing takes practice. Find a teacher who teaches pranayama then give it a go at home or any where else that works for you, like a birthing suite 😉

How yoga prepares you emotionally for birth:
Labour and birth are intense, awesome and amazing. Full of sensations and feelings that are unfamiliar and overpowering. The thoughts can go in many different ways. Fear, doubt, sadness, anger are all common emotions that come up during birth. Regular yoga and meditation are practices that allow us to notice our thought patterns and habits and learn to observe them rather than react to them or create a story around them. Maybe during your formal seated meditation you notice that you are still thinking about a heated argument you had with your partner. You acknowledge that thought and then you let it pass. Maybe it comes again and you find yourself clinging to it so you let it go again, and again. This practice will serve you well when each wave rises and you feel like it is a part of you, then you detach from the sensation, take a breath and feel it go. This is not easy to do. It’s best if non-attachment is practiced often in pregnancy to prepare you. Yoga teaches us how to surrender. How to be in the present moment, not the past, not anticipating the future. That is birth! Visualization can happen in many ways during a yoga practice. For example, I often lead my students through a meditation where they visualize their baby wrapped in white light energy which offers warmth, nurturing, protection and love. This would be wonderful to do in labour if there is any concern or fear for the baby’s well being. Allowing the birthing person to minimize her fears and allow her body and her baby to work together

I often tell my yoga students to think about their yoga practice when they are in labour. Allow yourself to be intuitive and tap into the self-discovery you have been working on as part of your practice.
There are definitely more ways that yoga prepares you for birth. I would love to hear how it helped you!

Oh Baby it’s cold outside! – How to entertain a toddler at home.

Posted by Jan 10, 2019 adventure, Burlington, Doula, fitness, Happiness, health, kids, motherhood, Oakville, parenthood, parenting, workout, yoga Leave a Comment

Well, what can we expect from a Canadian winter right?! Truth is we have been lucky this season so far with some mild temps and now the cold, frigid winter wind is here. When my kids were much younger there were definitely cold days when I didn’t want to take them far. We would hunker down and make the best of our time together indoors. Don’t get me wrong…I am all for bundling up and heading outside for some outdoor adventures but when the cold gets to you and those cheeks turn rosy red it’s time to head back in to the warmth.

Here are my 5 favourite things to do with the kiddos at home on a frosty day;

  1. Play dress up! Kind of like a ‘Choose your own adventure’. If you don’t already have a Tickle trunk of your own choose some items from their closets and let their imaginations do the rest. Then you can play pretend on where you are going. This was always one of our go-to’s.
  2. Build a couch fort. Grab those cushions and blankets and build away! Then maybe you can do some reading or colouring inside your fort. My kids would some times even take a nap in there because it felt cozy and safe and they made it themselves.
  3. Do a craft, make some art. Let their creative minds roam. Pinterest is always a great resource if you need some ideas.
  4. Do some exercise together! I like Cosmic kids on Youtube for some storytelling yoga time. You don’t need any fancy equipment and you can even do it in your jammies!
  5. Take a nap! We used to love family naps in my bed. I’m not going to lie, it some times took over an hour to get everyone to sleep but when it happened it felt amazing! Cold outside and warm in bed..perfect time to catch up on sleep.

So bundle up and head out to the park for some playtime fun and when the shivers get you then head home with no guilt and have some fun with your littles. That cold, brisk air is sure to tire out even the most energetic one. These moments are fleeting so enjoy!

The Busy Mom’s Guide to Getting Fit and Strong

Posted by Jan 7, 2019 Doula, fitness, health, kids, motherhood, new year's resolutions, Oakville, parenthood, parenting, passion, Prenatal Yoga, sports, workout, yoga , Leave a Comment
The Busy Mom’s Guide to Getting Fit and Strong

A new year is upon us and many see this as an opportunity to make or improve on some healthy habits. I know I do! I am a mom of two busy kids; an eleven year old daughter and a nine year old son. Before they were born I was very active playing rugby at an amateur level and hitting the gym 5-7 days a week. I remember saying to my husband that once the kids were born I wasn’t going to make excuses not to maintain this pace….Wow, was I in for a surprise! The truth is that once you become a parent all of your priorities change and it becomes challenging to find time for yourself when your little humans need a lot of your time and attention. I hope this guide gives you some ideas and motivation for yourself but I am also available if you want to brainstorm for your personal situation.

First of all, let’s just take a moment to acknowledge your body the way it is today in all of its wonder and glory. You made a baby (or babies) and for that you should be proud! We can still love our bodies and be grateful for all that they have done yet want to become stronger and fitter. Be weary of quick fixes or too-good-to-be-true solutions. This stuff is hard work and takes dedication to make every day changes, but so worth it for your health and the health and happiness of your family. From a very young age I remember engaging in active pursuits with my parents and watching them play sports. This has stayed with me over the years and I already see it impacting my children. Never feel guilty for wanting to spend time working on yourself Momma!

Over the last ten years my exercise regime has changed and evolved based on many factors, but primarily the needs of my children. So I’ve broken this guide down by years to help you.

IMMEDIATELY FOLLOWING BIRTH

Every woman and every birth (even by the same woman!) is so different. Immediately after birth the only thing you should be concerned about is healing and bonding with your baby. Slow things down and enjoy this time. There will be plenty of time later to think about workouts. The best workout or “workin” you can do at this stage is deep belly breathing, it helps to reduce stress, aids in milk production, and tones your abdominals. The other “exercise” that is helpful at this stage is Kegels. Once you have been given the green light by your midwife or doctor then you can consider incorporating more. I would also recommend getting seen by a physiotherapist that specializes in postnatal core rehab to rule out diastasis recti (abdominal separation), prolapse, or pelvic floor issues.

FIRST YEAR AFTER BIRTH

Maternity leave is a great time to start some healthy habits because you have taken on the most important role of your life; Mom! First and foremost, nutrition is key in all stages of life. Start or maintain healthy eating habits now to feel your best. There are so many fitness options these days for new moms in most communities and at home. There are a lot of gyms that have childminding if you feel comfortable leaving your baby. However, if you do not there is a plethora of Mom and Baby classes that are mother-centered but allow baby to be in a carrier or close by so that you can stop if needed to attend to your baby. While at home programs might be convenient, they may leave you feeling isolated, lonely and unmotivated. Perhaps a combination of classes and at home workouts is the best option for you. Classes are great because you get to meet other moms and they are tailored to the postpartum body. If the weather is nice grab a friend and take baby out for a stroll. Mom and baby yoga, mom and baby fitness, dance classes, barre, aqua-fit….the choices are endless. I enjoyed mom and baby yoga, salsa babies and walks outside (even in very cold temps) with my first baby. When I was tired from frequent waking at night or not eating properly, I let myself rest. This is very important so give yourself time to get back at it gradually. Try different classes to find the right combination for you. A trainer that you connect with, class times and location that work best, and costs are all factors to consider. See below for my classes west of the GTA.

BACK TO WORK: THE TODDLER YEARS

This was by far the most difficult time for me and I can honestly say that after my first I struggled for a while to find the right balance. Long working hours and commutes make it very difficult to prioritize yourself. Time with your toddler seems so precious that you can’t bear to leave them.

Here are some ideas:

6am workouts! I know that sounds painful but I can guarantee if you do this consistently you will be astounded at how good you feel for the rest of the day. It’s out of the way and it frees up time in the evening to be with your children.

Noon workouts! Take time on your lunch hour to workout, find a gym close to your place of employment and I guarantee this will become a regular part of your day.

Good news is toddlers need a lot of sleep and usually go to bed quite early. If you have enough energy an 8pm class might be the ticket for you. Then on your days home take your children out for a walk or to play at the park, get active with them when you can so that they see how important it is. Pushing a child on a swing or chasing them around a park IS a workout!

THE SCHOOL AGE YEARS

Once when my kids were in the baby/toddler stage another mom warned me that life would only get busier once my kids were slightly older and involved in extra-curricular activities. I didn’t believe her but now that they are I totally get it. Evenings and weekends are spent taxiing and carpooling all over the city for their sports and activities. I love that they are active and involved but it consumes a lot of time. So now how do you fit in a workout?

When my kids could play a little more independently at the park I would do a workout near them. I would plan out my exercises and reps and do my burpees, squats etc at the playground. Once in a while I would be needed to push a swing then I would get back to it.

Running with little ones in a stroller or chariot, this is a tough one but everyone wins!

6am’s are a good option. I do yoga in my home in the early mornings and it’s not always peaceful. My son is an early riser so some times he cuddles on my blankets and bolsters while I finish my practice but it’s ok, at least I got some in (I figure this is just part of the Mom life and I get savasana with a little-man cuddle).

Noon workouts again are great because it frees up your evenings to spend with the kids doing homework or taking them to their activities. If you can manage it why not strap on your runners for a jog or head to the gym while they are doing their sports. I see so many parents scrolling through their phones or playing Candy Crush when they could use that time more wisely. My daughter’s dance lessons become a run around the neighbourhood for me during warm weather or a weight session at my gym closeby. Sure I’m sweaty when I pick her up but the endorphins feel amazing. Plan activities you can do as a family like skiing, skating or biking. Head to the park and chase a ball. Getting active as a family is wonderful on so many levels!

AFTER PRIMARY SCHOOL WHEN YOUR KIDS DON’T WANT TO BE AROUND YOU MUCH (LOL)

Ok so I don’t have any experience with this stage yet. I do envy the other Moms at my gym who are at this stage and get more workouts in during the week than I do, but I figure these years are so precious and my time will come. I know it seems daunting at times when there is so much to accomplish during the day. Lifestyle changes take time and perseverance but feeling strong physically is so important as a Mom to keep you balanced emotionally. Go to bed early, eat well, drink lots of water and plan those workouts in advance. Not only will you see major changes in yourself but those kiddos of yours will thank you one day! Best of luck Mommas and if you need support and motivation please reach out, we are here to support one another! -Namaste

 

Why Prenatal Yoga?

Posted by Dec 6, 2018 Birth, Burlington, Doula, fitness, Happiness, health, motherhood, Oakville, parenthood, Pregnancy, Prenatal Yoga, yoga , , Leave a Comment
Why Prenatal Yoga?

Recently a new Canadian guideline for exercise during pregnancy was released which states that not only is exercise recommended and beneficial during pregnancy, it also cuts the risk of developing major pregnancy complications such as pre-eclampsia, gestational diabetes, and gestational hypertension by 40%. These new guidelines are the result of a review of 675 unique studies that updates the previous recommendations which were 15 years old. The highlight of the recommendations is that all pregnant women, with the exception of, those who are considered high risk and told not to exercise for medical reasons, should be exercising a minimum of two and a half hours per week. It even goes on the say that women who were not previously exercising should follow the same recommendations. Exercise that involves physical contact, danger of falling, high altitudes or excessive heat should be avoided.

It is advisable that women discuss physical activity with their healthcare provider before starting any kind of exercise during pregnancy and always listen to their bodies. For some women the exhaustion and nausea experienced during pregnancy may take priority over getting moving and that should be honoured. Our bodies are amazing and at times might just need rest, food and sleep. When women are feeling well and cleared for movement I highly suggest trying Prenatal Yoga. Here’s why;

  • Prenatal yoga is safe. Classes that are designed for pregnancy and led by a trained yoga teacher* are safe for all stages of pregnancy. The risk of falling is very minimal and props are used to make the movements and poses accessible for all different body types and abilities.
  • Prenatal yoga classes are designed to address the Prenatal body. During pregnancy our bodies change quickly and drastically so we want to address the areas of tension and weakness. A class designed just for Prenatal persons will do just that and help you enjoy your changing body rather than focus on the aches and pains.
  • Yoga addresses the person’s holistic needs. Pregnancy is a time of emotional and spiritual change. Yoga provides a way for women to check in with how they are feeling and allows them space to connect with themselves and start bonding with their baby.
  • Prenatal yoga is a great way to prepare for birth and life with a newborn. Yoga poses (asanas) help prepare the body for the physical work of labour and childbirth. Breathing, visualization, meditation, mindfulness and mantras (affirmations) can all be used during birth as well. Then, after baby is born, we can continue to use these tools to help us navigate the challenges of parenthood.
  • Yoga teaches women to be intuitive. This is a skill that is being lost in our age of information yet is so useful during labour, birth and motherhood.
  • Community and support during pregnancy can be wonderful to help mothers feel that they are not alone in their journeys. Being around other pregnant women in an environment that is safe and non judgmental can enhance the experience of pregnancy. Many life long friendships are born in a prenatal yoga class.

I always remind moms that when they practice yoga during pregnancy they are planting little seeds for their babies. Someday your child will learn that you practiced yoga with them inside of you and they may too be drawn to practice in their own time.

*Not all yoga poses and movements are safe during pregnancy. Make sure that your Yoga Teacher has taken Prenatal specific training.