Prenatal Yoga presentation....in....Mongolia...

I'm scheduled to present a prenatal yoga class in Mongolia. Amber works for the local Chamber of Commerce through the Peace Corps, and her organization is having a two day workshop with prenatal health issues. I'll be one of the presenters for that workshop.

I'll have an interpreter, so I won't have to learn the language. This will be interesting to say the least. I pulled out my prenatal yoga lesson plans, and the documents about the benefits of prenatal yoga. Amber will have the benefits translated into Mongolian. I'm thinking a 45 minute class might last a bit longer, due to the translation part.

Now that you have had your baby...

It is time to do baby yoga! My baby loved doing the little routines listed in the book, "Itsy Bitsy" Yoga.

I'd sing to her, "Pada Hasta, pada Hasta", for the pumping of the knees into the chest, to help her with her gas, and the "Corkscrew" movement, to help, again, the movement of the bowels. (Okay, sounds gross, I know, but if your baby has those issues, it is a nice way to help them out, plus they love it!)

Plus the "Kissy feet, kissy feet, toes to the nose"!

Curious? You can check out the book from the local library, or request it from IntraLibrary loan, or check out Helen's http://www.itsybitsyyoga.com/ website. Lots of good information there! Or find a local teacher

Prenatal Yoga Use of Birth Balls in Pregnancy and Labor

Prenatal Yoga use of Birth Balls in Pregnancy and during Labor.

Here are some excellent resources for you to have on hand and to practice while pregnant, and to use in easing your labor pains.

Birth Balls. Use of Physical Therapy Balls in Maternity Care by Paulina G. (Polly) Perez, R.N.

Great Expectations Pregnancy Program with FitBall by Lisa Westlake (1/2 price on VHS tapes right now), Mother of two, Physiotherapist and Australian Fitness Leader

Carolyne Anthony's Childbearing series - Using the ball during pregnancy DVD

Exercising during pregnancy with the "Gymnic-Plus" ball. (in Italian and English)

I used these resource to help supplement my prenatal yoga practice, and the prenatal yoga classes that I taught, during my fourth pregnancy in my late forties. Also used the yoga poses on the ball and otherwise during labor to help me through my induced contractions. It works!

Any Questions? Please post a comment!

Yoga to help induce birth.

I've had a couple of ladies ask me, "What type of yoga poses can I do, to help induce the birth of my baby"?

Hmmmm. Well, you know my training for prenatal yoga entailed poses to do while pregnant. Poses & breathing techniques to help you through your labor, and of course postnatal yoga.

For me, I had my massage therapists "massage" those areas, that they aren't suppose to, when one is pregnant. Nope...didn't work. (Actually had two different massage therapists work on me.) Even had a pedicure (good ole wife's tail).

So, sorry, I really don't know of any poses to help induce birth. Legalistically, one could probably get into trouble with that.

Webmaster note: Now, you can use prenatal yoga and childbirth techniques to help you avoid narcotics or epidurals. One really needs to be an active participant in the birth process, become informed and educated....beyond the hospital prepared childbirth information!!

Birth Ball use in prenatal yoga

The birth ball (aka, resist-a-ball), helps you to lessen hip pain, when used on a regular basis in your pregnancy. Its fun too (always a plus)!

Help you to place your baby in an optimum positioning for giving birth. I think that is one of the reasons on my last birth, after I got to 10 cm, baby Grace came out in 5 pushes. My pelvis was so open. She was 8 lb 4 oz, and she had no weird shaping of her head. In fact one of the nurses made a comment that she looked like a c-section baby (a benefit of c-sections??? pretty head shapes?).

Go check out Sara Varona's prenatal yoga demonstrations with the birth ball. Your body and baby with thank you!

Sara is 9 months along, when demonstrating these postures. Listen real carefully, as she gives you modifications and suggestions for the different yoga poses.

Here is the link to the first Prenatal Yoga Birth Ball video.
Prenatal Yoga Video with the Ball I on the Buildyouryogabusiness.com site

Second Prenatal Yoga Birth Ball Video
Prenatal Yoga Video with the Ball II from the Buildyouryogabusiness.com site with Sara Varona

Third Prenatal Yoga Birth Ball Video
Prenatal Yoga Video with the Ball III Sara Varona from RestoraFlow Prenatal Yoga Video

and Last Fourth Prenatal Yoga Birth Ball Video
Prenatal Yoga Video with the Ball IV the last Prenatal RestoraFlow Yoga Video

How long can one teach yoga while pregnant?

So a question came up on the YogaFit forum. How long can one teach yoga, while pregnant?

Well, I gave up two of my classes at 7 months, because where I taught was really cold, and I was always exhausted after teaching those two particular classes.

But I continued to teach my 3 other regular classes and the one prenatal yoga class that I was teaching too!

I soon gave up the YogaFit Strength and Sculpt class about a three weeks before my due date, but that was because we ended the class at the end of a month, so schedules could be reflected on the group exercise calendar. The other classes I taught up to a week of my due date.

I felt pretty good, and was on a strict carb diet at the time because of the gestational diabetes, in fact, the doctor wanted me to eat more (maybe because I was exercising more than he other pregnant ladies).

I think it all depends on the individual and their personal circumstance, but be sure to acknowledge that there might be some limitations at some point and time. Just Breathe!

Jennifer Wolfe's Prenatal Vinyasa Yoga Part II

So, I did the 30 minute Vinyasa Short Form Prenatal Yoga practice from Jennifer Wolfe's Prenatal Yoga DVD.

Wow, even though it was only 30 minutes (and a separate 5 minute relaxation), you still got a good work out!

I like that there were modifications and variations in the poses for this practice (the 30 minute one) and the longer 45 minute practice. The first, second and third trimester modifications, well there weren't really any delay in waiting for the descriptions of the variations. It was a very streamlined process in giving out the different modifications.

I liked the wording for being certain you "feel good", because of where the baby is located, and going towards your minimum edge, but backing off, if it doesn't feel good.

Once again you could do this as a beginner, if you really listened to your body, and did the modifications, and weren't trying to compete with anyone. But if you wanted to take it up a step or two, lots of opportunities to do so.

Next, I'll be viewing the shortest version that Jennifer presents on her Prenatal Yoga DVD series. Stay tuned!!

p.s. Right now she is having a web sale on her Prenatal Yoga DVD's. Take a look at her site at: http://www.jenniferwolfeyoga.com/