Short and Sweet Advice for Prenatal Yogis

Photo courtesy of Donamari D'Andrea
of Capture Fotography

I was recently asked what are the most important things to know about doing yoga while pregnant. Here is my simple answer:

1. Listen to your body and only do poses that feel good for you TODAY.

2. Don't overstretch! Your body has the hormone relaxin in it that is lubricating all of your joints and connective tissue. Overstretching can cause imbalance and injury.

3. BREATHE! Your breath is your guide and your connection to your body and your baby. Always make sure you are breathing steadily and deeply and never sacrifice the breath for a pose.

4. Be kind to yourself and enjoy your pregnant body. Think about your body as the home for your baby for this short, magical 9 months and send love to your baby AND its home. You may not be able to do all of the poses you could do pre-pregnancy but instead of thinking about this as a limitation, think about this time as a chance to explore different parts of your practice. Notice how good it feels to create space in your body for your growing baby and to move and breathe with him or her.

PRENATAL MASSAGE COMES TO CFYC!

Gisela Crider, instructor at CFYC is well known for turning things upside down (literally, her inversion workshop is the talk of the town) at the studio with her awesome workshops and powerful classes! But recently she is becoming known for her magic hands after becoming certified in prenatal massage.  We are thrilled to announce that she is now offering sessions at CFYC!  Gisela shares her passion for prenatal massage: 

"Connecting with mamas is a sweet part of my massage training which I began in 2010.  Being a mom myself (my son is 10 and my daughter is 9), I remember those days of swollen feet and achey backs!  When I became a massage therapist, doing prenatal massage was the speciality I was most excited about! The system I use is a side lying bolster/pillow system developed by Claire Miller of Nurturing the Mother. Claire trained me in prenatal massage and I love her side lying system! You will feel completely supported and nestled among the bolsters of the system. As expecting moms, you need to get 'out of your head' so we start with a wonderful scalp, hair and facial massage. Then I focus on your side body and back, hips and legs. Your feet is where I spend a good deal of time... the extra weight and blood and fluid volume can really tax your legs and feet. I work to bring release and reduce swelling. Don't forget the sweet belly massage that helps to get your digestive tract back on track! "

According to the American Pregnancy Association the benefits of prenatal massage are amazing.

Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve labor outcomes and newborn health.

Massage therapy addresses different needs through varying techniques, one of which is called Swedish massage, which aims to relax muscle tension and improve lymphatic and blood circulation through mild pressure applied to the muscle groups of the body. Swedish massage is the recommended prenatal massage method during pregnancy because it addresses many common discomforts associated with the skeletal and circulatory changes brought on by hormone shifts during pregnancy.

Hormone regulation

Studies done in the past 10 years have shown that hormone levels associated with relaxation and stress are significantly altered, leading to mood regulation and improved cardiovascular health, when massage therapy was introduced to women’s prenatal care. In women who received bi-weekly massages for only five weeks, hormones such as norepinephrine and cortisol (“stress hormones”) were reduced and dopamine and serotonin levels were increased (low levels of these hormones are associated with depression). These changes in hormone levels also led to fewer complications during birth and fewer instances of newborn complications, such as low birth weight. The evidence points strongly to maternal and newborn health benefits when therapeutic massage is incorporated into regular prenatal care.

Reduction of swelling

Edema, or swelling of the joints during pregnancy, is often caused by reduced circulation and increased pressure on the major blood vessels by the heavy uterus. Massage helps to stimulate soft tissues to reduce collection of fluids in swollen joints, which also improves the removal of tissue waste, carried by the body’s lymph system.

Improvement of nerve pain

Sciatic nerve pain is experienced by many women in late pregnancy as the uterus rests on muscles of the pelvic floor and lower back. The pressure of the uterus spreads tension to the muscles of the upper and lower leg, causing them to swell and put pressure on nearby nerves. Massage therapy addresses the inflamed nerves by helping to release the tension on nearby muscles. Many women have experienced significant reduction in sciatic nerve pain during pregnancy through regular massage.

Other potential benefits of prenatal massage:

• Reduced back pain
• Reduced joint pain
• Improved circulation
• Reduced edema
• Reduced muscle tension and headaches
• Reduced stress and anxiety
• Improved oxygenation of soft tissues and muscles
• Better sleep

Are you ready to pamper yourself? Schedule your massage with Gisela today!

If you've been trying to think of the perfect gift for an expecting mom, a gift certificate for a massage is sure to earn some praise!

Go to WWW.ELEVATION121.COM or contact CFYC .  

You can also book online  www.charlottefamilyyogacenter.com

    

EMILY, CFYC INSTRUCTOR AND FELLOW YOGI SHARES HER BIRTH STORY......

Emily South, an instructor and fellow yogi, shares the story of the birth of Baby Q.   Her story is one of unexpected twists and turns, and finding peace in the face of fear and uncertainty.  We hope it inspires you as much as Emily inspires us! 

"I went into labor on Tuesday, January 25, 2011.   I remember the exact date because I had concert tickets for a Girl Talk show I was supposed to have attended with my husband later that evening.  I also remember the date so well because it was 8 weeks before I was due to deliver. 

I was having routine checkups every two weeks at this point and scheduled this one early in the afternoon to give me time to sneak home from work early to get ready for our date.  The day prior I had been pretty uncomfortable with tightness in my belly but nothing painful.  I suspected I was having Braxton hicks and wrote it off.   Maybe it was my mother’s intuition but just as we were about to wrap up this brief visit I mentioned the discomfort from the day prior.  The Dr. suggested we check things out just to be safe and I about sat straight up when he informed me I was between 1-2 centimeters dilated. 

This was surprising to me, my husband and my doctor because up until that point I had been having a textbook “perfect” pregnancy.  Outside of morning sickness in the first trimester I was healthy as a horse, feeling great and right on track with my weight gain and development of our baby.   I was taking prenatal yoga classes four times a week and had been for months at this point. 

What happened next was a bit of a whirlwind but he performed a fetal fibronectin test, which is a swab that detects if any fibronectin fluid is leaking.  If it is, chances are you will be delivering your baby within two weeks.   With a little HazMat bag in hand that carried my swab I walked down to labor and delivery taking a moment to call my husband and tell him he might want to head to the hospital instead of home from work. 

After being admitted and getting the test results back as positive I was hooked up to fetal monitors to watch the progression of my contractions and try to stop them.   I still remember how strange it was that I couldn’t really notice my contractions.  I had always thought they would be swift and painful enough to at least catch my breath but they were neither.  The first medication they gave me did nothing but the second worked.  I can’t remember the name of this pill but you can only take it for 48 hours.  While we started the dosing of the drug I had my first of two steroid shots to help our daughter’s lungs develop.  The Dr. on call also performed an emergency amniocentesis to rule out infection as a possible reason for the early labor. 

As you can probably imagine, my husband and I were a bit freaked out at this point.  I had no bag packed so he haphazardly threw some items together.  Thankfully he thought to bring a copy of my favorite movie, Almost Famous, to watch during the amnio to take my mind off the procedure.  All of the tests they ran showed that there was no explanation for the early onset of my labor and the baby was fine. 

This news was reassuring but frustrating.  I was placed on bed rest and spent the next 5 days in the hospital; two on the medication to stop my contractions and two off so they could monitor me.  The plan was for me to spend the rest of my pregnancy resting at home with the hopes I would make it to 36 weeks and if I did I could resume normal activity.  I barely made it to 33 weeks.

I was sent home on a Saturday afternoon and had a stress test and follow up visit that Monday.  I was upset and on edge the entire day because the baby’s movement had slowed significantly.  I was terrified.  We could not get her to move or respond during the stress test and ultrasound – her vitals were perfectly fine.  I think no one wanted to tell me but she was resting up for the big show. 

Later that night my contractions kicked into full gear and there was no question that this was it.  I still tried to make it stop by getting into the bathtub (because you know, the movie Knocked Up is a really reliable source of pregnancy and delivery information.)  My poor husband came home to find me in the tub an hour later with my contractions about 5 minutes apart.  I remember getting out of the bath to call the hospital and just laying on the floor in child’s pose butt naked!  The nurse on the phone remarked how calm I was for it being my first baby and so early. It was because I was in this pose the entire time I was on the phone concentrating on my breathing. 

My breathing is what got me through the next 24 hours.  I was readmitted to the hospital and despite being told I would be allowed to go into labor if it happened again, two more attempts were taken to try to keep her in for at least one more week.  I was immediately given an IV and hooked up to monitors.  I was also given an injection of terbutaline. This lovely drug made me shake uncontrollably and get extremely warm.  It did nothing.  The next step was the highest dose of magnesium sulfate.  I had about 30 minutes between drugs where I was cathed and hooked up to more monitors.  I would not move off my back for a very long time.  I spent the night on magnesium which feels like the worst flu you have ever had. I was also laboring the entire time with no medication.  I repeat, my yoga breath is the only thing that got me through this.  By 7 a.m. it was clear this kiddo was coming no matter what we did.  I had reached 5 centimeters at this point and after allowing the other drugs time to filter through my system.  I requested my epidural.

I was exhausted and I knew that I needed to sleep if I was going to push this impatient creature into the world.  I did not deliver her until after 9pm on Tuesday February 1, putting my labor past the 24-hour mark.  I do not share all these details to scare anyone but to emphasize the miracle of the last part of this story.  When it came time to push I only had to for 30 minutes.  After everything my body had been through and how tired I was, I was strong enough and focused enough on using my breath to get that tiny little 5 lb baby out in a few pushes. 

 

And she was perfect and healthy in everyway.  The next week was trying as she spent it in the NICU under observation and I was sent home after two days.  I relied heavily on my yoga family that was checking in on us and the inner strength I found through my personal practice in the months prior.  I know in my heart that she was so healthy and I recovered so quickly because of my prenatal practice.  Together we were both strong and able to handle a very difficult situation.  If and when I conceive again I know without a doubt that I will practice yoga as long as I am able and recommend it to anyone I know who is expecting. "

FELLOW PRENATAL YOGI, JULIE, SHARES HER BIRTH STORY.....

Julie attended CFYC prenatal classes as well as our prenatal teacher training so we feel like we watched baby Tedy grow into the world!  Julie's first child was born prematurely and had to be in the neonatal intensive care unit immediately after delivery, so instantly bonding with this baby was important to her.  Her story is a great example of how yoga helps you to be very in tune with your body, even when you are experiencing discomfort.  We think she and baby Tedy are amazing!  Here is her story: 

On Saturday, October 21, 2012, I was three days from the due date of my second child. I awoke after a good night’s rest (minus the bathroom breaks) to a breakfast already made by my husband and a hot cup of coffee waiting for me (yes I had one cup of caffeine). After a lazy meal with my husband and eldest son, the two of them went to run errands while I relaxed reading a new book: Natural Hospital Birth. This was my third book on delivering without medical interventions in a hospital setting. It was a little late to be picking up another book on the subject but I was also prepared to go a couple weeks past my estimated due date if that is what my baby needed. I didn’t want any stripping of membranes or otherwise invasive inductions.

After a couple chapters in, I contemplated a nap but I also knew this could be one of my last opportunities to go on a walk with just me, myself and I. Being the fit enthusiast that I am, I decided on the walk. It was a beautiful fall afternoon with the warmth of summer still in the air. It was encouraging to feel so good this late in my pregnancy. About a half mile into my walk, I felt a surge of energy and decided to pick it up to a light jog. I was noticeably pregnant at this point so it was amusing to me to see the passerby’s reaction to me running as if pregnancy equates to inactivity. This is something I enjoyed throughout my pregnancy.

On and off during my jog I would feel a tightening in my stomach which I assumed to be the Braxton Hicks “practice contractions” that I felt throughout my third trimester. Just to be careful, I would take it back down to a walk until the sensation went away. This was similar to a mild menstrual cramp and I have always been able to work through them with breathing and distraction. Once I arrived home about three miles later, my boys were home and they had brought with them some lunch from Moe’s. I sat down to a tofu taco salad with jalapenos in case there was some truth to spicy foods bringing on labor. My doctor was on call that day at the hospital and wouldn’t return until the 29^th so if I didn’t want one of the other 7 doctors to deliver me, I had better try whatever tricks I could find. This also happened to  be the  afternoon  of the upcoming Patriots vs Jets game so Dave joked I needed to have the baby either before kickoff at  4pm or after the game ended approximately 3 hours later.

At this point it was about one o’clock and my husband was beginning to notice me taking breaks between bites and asked if everything  was okay. I told him yes, somewhat in denial and somewhat not really sure but also not wanting to alarm him. After lunch I began tidying up which turned into full on cleaning which later I realized to be “nesting”.  As I began to acknowledge the contractions, Dave called our doula, Nicole, just to give her a heads up on the situation. We had been here before a couple weeks prior and they dissipated after I changed my activity. Nicole told me to carry on with my day and she would check in that evening to see if there were any changes. I continued cleaning but found the task increasingly more difficult, at one point attempting to sweep the dining room floor from a sitting position. Only 30 minutes after the first phone call, Dave called Nicole again to let her know we were in active labor. She advised me to get in the tub and that she was heading over to our home.

As I made my way to the bath tub, I was feeling a bit alarmed and anxious. I happened to catch a glimpse of an old photo taken of me holding our first born as a baby and I was reminded of the beautiful gift I was about to receive. I immediately felt more confident in delivering my second child naturally.

The warm bath water instantly felt better but it didn’t stop the contractions. It simply relaxed my body so that I was able to relax into each uterine surge. When Nicole arrived about 15 minutes later, she lived in our neighborhood, I was lying back focusing on a steady breathing practice while staring at a bottle of Sponge Bob bubble bath, of all things. Nicole encouraged me to change positions when I felt a contraction and I did this on all fours, modified child’s pose and modified frog…all learned from a regular yoga practice that I believe to be an absolute necessity in keeping me healthy both physically and mentally throughout all 10 months and all stages of labor.

While Dave and Nicole alternated massaging my lower back during contractions, they also timed them and found they were coming every couple of minutes and lasting about a minute. The intensity and frequency of my contractions seemed to increase along with my body temperature and I quickly found the warm bath water to be overheating so I decided to get out. Nicole suggested a walk outside which seemed almost absurd physically yet enticing at the same time. Somehow it had progressed to after 5pm at this point so the day was cooling off as it began to turn into evening.( I give kudos to my husband here for being able to walk away with the game already playing on the tv…so far we were winning.) The fresh air was just what I needed after throwing up my lunch once I got out of the tub. Nicole told me it was a normal reaction to the change of hormones in my body. I was hungry again so while we walked, very slowly and nothing like my afternoon walk, Dave fed me a few spoonfuls of fruit. At about every other house I was going down into a squat while leaning against Dave as I breathed through another contraction. A neighbor friend of my son’s was out in our cul-de-sac keeping a safe distance as he watched to see what was happening. We also passed a couple guys outside doing yard work that looked concerned but didn’t say anything except hello. It was kind of amusing however I was concentrating too hard to laugh. What seemed like only 10 minutes into our walk, although a bit longer with time distortion, Dave made the executive decision that we should head to the hospital. Nicole agreed and I’m not sure that I said anything at all but followed their lead.

We left pretty quickly, accidentally leaving the tub filled and the Jack Johnson cd still playing in the bathroom. On the 10-15 minute drive there, Dave called the hospital to announce our arrival and I overheard him being told to call our doctor’s office first who then instructed us to head to the hospital. Duh. I attempted to ride along in the front seat but before we even made it out of our neighborhood, I was crawling to the back and leaning over Jacks car seat during contractions. The stop and go movement of the car wasn’t very comforting but it was distracting although I was very ready to get out as soon as possible. At some point I came up close and personal to one of my son’s toy figurines and a smile crept on my face in the realization that we were changing from a family of three to four that evening.

Arriving at the hospital at about 6:30pm, I had to take a minute in the parking lot during a contraction and another in front of the hospital doors. For whatever reason, we didn’t enter through the emergency room so we headed up to the maternity floor via the elevator. Dave was holding it for another family; somewhat oblivious to the urgency I was feeling. The other mom asked if I was in labor and she started to insist that they wait for the next one. I would have preferred this but I was also ready to just yell at everybody for us to get moving, period.

 We finally made it and they took me to triage to determine if I was in labor. The nurse wanted me to sign consent form for treatment while I was in the midst of a contraction. I threw it back on the bed, rudely stating I couldn’t do it at the moment as I rushed to the bathroom feeling a great urge to urinate. As I pushed on the toilet, my water broke – gushing out with such force I thought I had just given birth in the bowl. Nicole instructed Dave to get a nurse and I heard him yelling out in the hall “um, I need a nurse. My wife’s water just broke”. A couple nurses rushed in and I had to somehow figure out how to lie back in the bed to check how far I had dilated. It turned out I was 10cm. Yup, I was in labor…good thing they have medical degrees. J

I was wheeled to a delivery room because walking would have taken a lot longer. I got up in the bed as Nicole offered me sips of water and Dave put on my Hypnobirthing cd. The nurses asked me at least 5 times about allergies and other untimely questions while poking me with an IV just in case I needed Pitocin. I told her I wouldn’t. Dave mentioned my birth plan and soon afterwards the room became a lot quieter. The squat bar was set up for me and I began to push. Dr. Rollins, my OB, fortunately was still on call for another 12 hours. She came in and relaxed in a chair beside me, enjoying the benefits of the birthing cd. She was quite comical and her light mood helped me to refocus. After about a half hour, she announced she was going to check on another patient. I began really feeling the urge to push and after about 30 minutes was very much in transition. I had a mirror to see the crowning as the baby dropped. They then told me I had to stop pushing so they could get the doctor. What?! Inconceivable.  I recall trying to stop but the pain of holding him there right at the surface hurt and I instinctively threw my legs together shouting “he’s hurting me!”. Nicole got right up to my face and reminded me this was my baby coming to meet me and I was birthing him how I wanted. My breathing practices returned and I somehow managed to not push. Relax even. They hurried the doctor back not giving her any time to even put on her booties. I was getting tired and moved from a squat to a semi reclining position on my side. I kept pushing further back on the bed so the nurses had to break down the lower half of the bed to allow Dr. Rollins to get her hands on the baby.

I felt my baby’s head all soft and squishy while in a modified squat with my knees bent up to my ears as his entire head came sliding out. I was looking between my legs and saw the double wrap of the umbilical cord and the struggle for Dr Rollins to remove it. Seeing it was too tight to move over his head she instructed me to keep pushing him out. A slight panic for me but all was fine as he was completely delivered a second later and she was able to unwrap the cord. I heard myself cry out “Give me my baby! Give my baby boy!” and they did. All wonderfully gooey and beautiful, my baby boy was laid atop my chest and I held him for the very first time kissing his sweet head of dark hair. A blanket was put over him and his little head began to bob, instinctively seeking out my breasts so that he could nurse for the very first time. It was so amazing. It only took him a minute to latch on without even the slightest assistance. His eyes were closed even. I was so pleased I had given birth naturally. It was all so very worth it. 7 pounds 13 ounces and 21 inches were the magic numbers I will never forget. God is great. He is so good to me. Oh, and the Patriots won in overtime, 29 to 26.

Tedy, named after retired Patriots linebacker # 54 Tedy Bruschi.