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YOGA MAMAS
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TABLE OF CONTENTS 01 02
ABOUT
The Course Teaching Faculty
THE YOGA MAMAS POSTNATAL SEQUENCE Poses
03 04 05
POSES & BENEFITS Step by step guide
RESTORATIVE POSES
Step by step guide
BABY LOVE Baby engagement through gentle touch,
06
ANATOMY
07
SUPPORTING MAMAS
08 09
The Postnatal Body
WHO’S IN YOUR CLASS Class Contact List
NOTES
ABOUT
ABOUT: ABOUT:THE THECOURSE COURSE Congratulations in becoming a Postnatal Yoga Teacher! In this course you will familiarize yourself with the postnatal body, learn a beautiful yoga sequence that you can begin teaching immediately, and embrace the magic of motherhood. Founder Jamie Kalynuik, Teaching Lead Jane Danielson and Janet Hill, and professionals from the Yoga Mamas Movement Team who specialize in pre and postnatal health, will be providing an information-rich weekend where participants will learn the foundations of postnatal yoga, a 60 minute safe and fun mom & baby yoga sequence, and robust education about the postnatal body.
TRAINING INCLUDES: 20 hrs of yoga and anatomy training 60 minute mom & baby yoga sequence that you can begin teaching immediately Postnatal yoga training manual with additional poses, education, songs and ways to engage baby completion 5 online yoga class pass to use at Yoga Mamas Online to enjoy postnatal yoga classes before or after the training
LEARNING OUTCOMES: A thorough understanding of the changes that have occurred in the postnatal body and best practices for safely teaching to them. A beautiful postnatal yoga sequence that students can easily apply to their personal and professional practices. Education around incorporating babies into a mother’s yoga practice. Access to an online community of wellness professionals and enthusiats who will support students in their education. to a great group of women who you will stay connected to for teaching support and friend ship.
to deal with the sensitivities surrounding a women’s postnatal body and therefore be able to
1
ABOUT: TEACHING FACULTY
JAMIE KALYNUIK YOGA INSTRUCTOR
JANE DANIELSON YOGA INSTRUCTOR
JANET HILL YOGA INSTRUCTOR
Jamie is the founder and studio director at Yoga Mamas and has been a yoga teacher and doula for over 8 years. She is the proud mama of Milena.
Jane is the Teaching Lead at Yoga Mamas and has been teaching yoga since 2006. She is a certified Thai Yoga practitioner and mama to Zoe and Neeve.
Janet Hill is Yoga Mamas' General Manager and has been teaching yoga since 2006. She is the proud mama of Neva and Loie.
DONA trained Birth Doula
BFA In Dance
DR. CRYSTAL DRAPER CHIROPRACTOR
NAV GREWAL PELVIC FLOOR PHYSIOTHERAPIST
LISHA CASH SOCIAL WORKER PYSCHOTHERAPIST
Crystal graduated as a Doctor of Chiropractic in 2010 and has focused her care on mamas and their families. She is an instructor and performs research at the Canadian Memorial Chiropractic College, and is trained as a birth doula.
After graduating from McMaster, Nav has specialized in Women’s Health. She has worked extensively with prenatal and postnatal patients with pelvic floor dysfunction alongside urologists and obstetrician/gynaecologists.
Lisha is a counsellor and psychotherapist in Toronto. She completed her Master of Social Work at the University of Toronto, with a specialization in children and families.
Doctor of Chiropractic Acupuncture Certified in Webster Technique Trained Birth Doula
Nav combines manual therapy techniques, exercise prescription, and patient education with her client’s individual goals to improve their quality of life and return them to health.
Lisha has a special interest in working with women as they navigate life and role transitions, specifically in the areas of pregnancy, motherhood, co-parenting, fertility, and loss.
2
THE YOGA MAMAS POSTNATAL SEQUENCE
THE SEQUENCE
Neck Rolls
Seated Core Breath
Seated Twist
Eagle Arms
Seated Side Stretch
Windshield Wipers
Cat Stretch
Table Top {arm/leg extension}
Childs Pose
Supported Plank
Baby Kiss Pushups
Side Plank
Gate Pose
Downward Dog
Chair Pose
Forward Fold {holding elbows}
Sun Salutations
High Lunge
Bridge Pose
Knees to Chest
Crescent Moon
Goddess Pose
Reclined Twist
Forward Fold Standing Chest Opener {Shoulder Opener}
Tree Pose
Pigeon Pose
Savasana
4
POSES & BENEFITS * poses are included in the Yoga Mamas’ sequence.
#1: NECK ROLLS*
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRETCHES AND RELAXES NECK MUSCLES
PREVIOUS NECK INJURY
6
#2#2SEATED SEATEDCORE COREBREATH* BREATH* {WITH {WITH BODY BODY CIRCLES} CIRCLES}
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
BRINGS AWARENESS TO THE CORE STRENGHTENS AND CREATES SUPPORT FOR CHALLENGING POSES
7
N/A
#3 SEATED TWIST *
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
MOBILIZES SPINE STRETCHES BACK MUSCLES DETOXES THE BODY IMPROVES DIGESTIVE FUNCTION
SPINAL INJURY NECK PAIN
8
#4#4SEATED SEATEDEAGLES EAGLESARMS* ARMS*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRETCHES SHOULDER GIRDLE
9
SHOULDER INJURY
#5 SEATED SIDE STRETCH* {WITH LEG EXTENSION AND ARM CIRCLES}
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 3 MIN.
STRETCHES SIDE BODY STRETCHES AND INCREASES MOBILITY IN SHOULDER GIRDLE RELIEVES BACK AND SHOULDER TENSION STRETCHES INNER THIGH AND HAMSTRINGS
SHOULDER INJURY
10
#6#6WINDSHIELD WINDSHIELDWIPERS* WIPERS*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 1 MIN.
GENTLE RELEASE FOR HIPS AND LOWER BACK
11
N/A
#7 CAT STRETCH*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRETCHES BACK MUSCLES INCREASES CORE STRENGTH STRENGTHENS PELVIC FLOOR
BACK OR SPINAL INJURY WRIST ISSUES
12
#8 TABLE TOP*
{WITH LEG AND ARM EXTENSION}
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRENGTHENS CORE STRENGTHENS BACK STRENGTHENS SHOULDERS STRENGTHENS GLUTES
13
SEVERE DIASTASIS WRIST ISSUES
#9#9CHILDS CHILDSPOSE* POSE*
BENEFITS:
RELEASES LOWER BACK RELEASES HIPS STRETCHES SHOULDERS RELAXES THE BODY REDUCES STRESS CALMS THE MIND
CONTRAINDICATIONS: KNEE INJURY WRIST ISSUES
NOTES:
14
#10 #10SUPPORTED SUPPORTEDPLANK* PLANK*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 1 MIN.
STRENGTHENS CORE STRENGTHENS PELVIC FLOOR STRENGTHENS ARMS STRENGTHENS SHOULDERS
15
DIASTASIS WRIST ISSUES KNEE INJURY/ANKLE INJURY
#11 FULL PLANK*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 1 MIN.
STRENGTHENS CORE STRENGTHENS PELVIC FLOOR STRENGTHENS ARMS STRENGTHENS SHOULDERS STRENGTHENS BACK STRENGTHENS LEGS
DIASTASIS WRIST ISSUES
16
#12 #12BABY BABYKISS KISSPUSH PUSHUPS* UPS*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 1-2MIN.
STRENGTHENS ARMS STRENGTHENS CORE
17
SEVERE DIASTASIS WRIST ISSUES
#13 SIDE PLANK*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 1-2 MIN.
STRENGTHENS CORE STRENGTHENS OBLIQUES STRENGTHENS PELVIC FLOOR STRENGTHENS ARMS STRENGTHENS SHOULDERS STRENGTHENS BACK STRENGTHENS LEGS
DIASTASIS WRIST ISSUES
18
#14 TABLE TOP {WITH ARM CIRCLES}
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRENGTHENS CORE STRENGTHENS BACK STRETCHES SHOULDERS
19
SEVERE DIASTASIS KNEE INJURY SHOULDER INJURY WRIST ISSUES
#15 THREAD THE KNEEDLE*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRETCHES SHOULDERS STRETCHES BACK
SHOULDER INJURY
20
#16#16-GATE GATEPOSE* POSE*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 3 MIN.
STRETCHES SIDE BODY MOBILIZES SHOULDER GIRDLE STRENGTHENS CORE STRENGTHENS OBLIQUES STRETCHES INNER THIGHS
21
KNEE INJURY SHOULDER INJURY
#17 SPHINX
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 1-2 MIN.
STRENGTHENS SPINE STRETCHES ABDOMEN STRETCHES SHOULDERS STRETCHES THROAT
NA
22
#18 #18DOWNWARD DOWNWARDDOG* DOG*
BENEFITS:
LENGTHENS LOWER BACK AND SPINE STRETCHES HAMSTRINGS AND CALVES STRENGTHENS ARMS STRENGTHENS SHOULDERS STRENGTHENS BACK STRENGTHENS LEGS STRENGTHENS CORE
NOTES:
23
CONTRAINDICATIONS: SEVERE DIASTASIS WRIST ISSUES
TEACHING TIME: 2 MIN.
#19 FORWARD FOLD* {HOLDING ELBOWS}
BENEFITS:
CONTRAINDICATIONS:
STRETCHES HAMSTRINGS AND CALVES SPINAL INJURY LENGTHENS LOWER BACK AND SPINE SACRUM ISSUES RELEASES HEAD, NECK AND SHOULDER TENSION CALMS THE MIND REDUCES STRESS
NOTES:
TEACHING TIME: 1 MIN.
24
#20 #20CRESCENT CRESCENTMOON* MOON*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRETCHES SIDE BODY STRETCHES SHOULDER GIRDLE STRENGHENS SIDE BODY
25
N/A
#21 STANDING CHEST OPENER*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 1 MIN.
STRETCHES CHEST STRETCHES SHOULDERS
N/A
26
#22 #22FORWARD FORWARDFOLD* FOLD* {SHOULDER {SHOULDER OPENER} OPENER}
BENEFITS:
LENGTHENS LOWER BACK AND SPINE RELEASES HEAD, NECK AND SHOULDER TENSION STRETCHES SHOULDERS CALMS THE MIND REDUCES STRESS
NOTES:
27
CONTRAINDICATIONS: SHOULDER INJURY SPINAL INJURY SACRUM ISSUES
TEACHING TIME: 1 MIN.
#23 CHAIR POSE*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 1 MIN.
STRENGHENS THIGHS STRENGTHENS BACK STRENGTHENS CORE STRENGTHENS SHOULDERS STRENGTHENS ARMS STRETCHES CALVES AND ANKLES
SHOULDER INJURY
28
#24 #24EAGLE EAGLEPOSE POSE
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRETCHES SHOULDER GIRDLE STRETCHES CALVES AND ANKLES STRENGTHENS THIGHS STRENGTHENS BACK STRENGTHENS CORE IMPROVES BALANCE
29
SHOULDER INJURY
#25 SUN SALUTATION*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 5 MIN.
CREATES FOCUS INCREASES OVERALL BODY STRENGTH INCREASES BREATH AWARENESS
WRIST ISSUES SEVERE DIASTASIS SACRUM ISSUES
30
#25 SUN SALUTATION: MOUNTAIN POSE #25 SUN SALUTATION: MOUNTAIN POSE
BENEFITS:
CREATES FOCUS STRENGTHENS PELVIC FLOOR POSTURAL AWARENESS
NOTES:
31
CONTRAINDICATIONS: N/A
#25 SUN SALUTATION: FORWARD FOLD
BENEFITS:
STRETCHES HAMSTRINGS STRETCHES LOWER BACK
CONTRAINDICATIONS: SPINAL INJURY
NOTES:
32
#25 SUN SALUTATION: HALF LIFT
BENEFITS:
LENGTHENS SPINE STRENGTHENS LEGS STRENGTHENS LOWER BACK
NOTES:
33
CONTRAINDICATIONS: N/A
#25 SUN SALUTATION: PLANK
BENEFITS:
STRENGTHENS CORE STRENGTHENS PELVIC FLOOR STRENGTHENS ARMS STRENGTHENS SHOULDERS STRENGTHENS BACK STRENGTHENS LEGS
CONTRAINDICATIONS: DIASTASIS WRIST ISSUES SERIOUS SPINAL INJURY
NOTES:
34
#25 SUN SALUTATION: DOWNWARD DOG
BENEFITS:
LENGTHENS LOWER BACK AND SPINE STRETCHES HAMSTRINGS AND CALVES STRENGTHENS ARMS STRENGTHENS SHOULDERS STRENGTHENS BACK STRENGTHENS LEGS STRENGTHENS CORE
NOTES:
35
CONTRAINDICATIONS: WRIST ISSUES
#26 HIGH LUNGE
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRENGTHENS CORE STRENGTHENS ARMS STRENGTHENS LEGS AND GLUTES
N/A
36
#27 #27WARRIOR WARRIORTWO TWO
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRENGTHENS CORE STRENGTHENS PELVIC FLOOR STRENGTHENS ARMS STRENGTHENS LEGS
37
PELVIC INSTABILITY
#28 EXTENDED SIDE ANGLE
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRENGTHENS OBLIQUES STRETCHES SIDE BODY STRENGTHENS CORE STRENGTHENS ARMS STRENGTHENS LEGS AND GLUTES STRENGTHENS PELVIC FLOOR
PELVIC GIRDLE INSTABILITY
38
#29 #29REVERSE REVERSEWARRIOR WARRIOR
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRENGTHENS OBLIQUES STRETCHES SIDE BODY STRENGTHENS CORE STRENGTHENS ARMS STRENGTHENS LEGS AND GLUTES STRENGTHENS PELVIC FLOOR
39
PELVIC INSTABILITY
#30 WARRIOR THREE
BENEFITS:
IMPROVES BALANCE STRENGTHENS LEGS STRENGTHENS ARMS AND SHOULDERS STRENGTHENS CORE STRENGTHENS PELVIC FLOOR FUN TO ENGAGE WITH BABY
CONTRAINDICATIONS: SEVERE DIASTASIS
TEACHING TIME: 2 MIN.
40
#31 #31GODDESS GODDESSPOSE* POSE*
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2 MIN.
STRENGTHENS LEGS & GLUTES STRENGTHENS ARMS STRENGTHENS CORE STRENGTHENS PELVIC FLOOR FUN TO ENGAGE WITH BABY
41
N/A
#32 TREE POSE*
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 3 MIN.
IMPROVES BALANCE STRENGTHENS LEGS AND GLUTES STENGTHENS ARMS STRENGTHENS CORE STRENGTHENS PELVIC FLOOR FUN TO ENGAGE WITH BABY
PELVIC GIRDLE PAIN
42
#33 #33PIGEON PIGEONPOSE* POSE*
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 4 MIN.
RELEASES LOWER BACK STRETCHES GLUTES STRETCHES HIPS STRETCHES GROINS AND PSOAS CAN ALLEVIATE SCIATIC PAIN STIMULATES INTERNAL ORGANS RELIEVES TENSION REDUCES STRESS FUN TO ENGAGE WITH BABY
43
KNEE INJURY OR PAIN HIP INJURY OR PAIN
#34 BRIDGE POSE*
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 2-3 MIN.
STRENGTHENS LEGS & GLUTES STRENGTHENS CORE FUN TO ENGAGE WITH BABY
N/A
44
#35 #35KNEES KNEESTO TOCHEST* CHEST*
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 1 MIN.
RELEASES LOWER BACK FUN TO ENGAGE WITH BABY
45
N/A
#36 RECLINED TWIST*
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 1-2 MIN.
MOBILIZES SPINE REDUCES BACK PAIN REDUCES STRESS IMPROVES DIGESTIVE FUNCTION DETOXES THE BODY
SPINAL INJURY
46
#37 #37SAVASANA* SAVASANA*
WITH BABY
BENEFITS:
CONTRAINDICATIONS:
NOTES:
TEACHING TIME: 5 MIN.
CALMS THE BRAIN AND NERVOUS SYSTEM REDUCES STRESS RELAXES THE BODY HELPS TO LOWER BLOOD PRESSURE
47
N/A
RESTORATIVE POSES
#1#1RECLINED RECLINEDBOUND BOUNDANGLE ANGLE
BENEFITS:
CALMS THE BRAIN REDUCES STRESS RELAXES BODY HELPS TO LOWER BLOOD PRESSURE RELEASES TENSION IN BACK AND SHOULDERS GENTLE RELEASE FOR PELVIS AND GROIN STRETCHES INNER THIGHS CHEST OPENER
NOTES:
49
CONTRAINDICATIONS: CONTRAINDICATIONS: N/AN/A
PROPS: PROPS:
1 BOLSTER 1 BOLSTER 2 THIGH 2 THIGH SUPPORTS SUPPORTS {BLANKETS, {BLANKETS, BOLSTERS, BOLSTERS BLOCKS} BLOCKS} 2 BLOCKS 2 BLOCKS 1 BLANKET 1 BLANKET
TEACHING TEACHING TIME: TIME: 5 MIN. 5 MIN.
#2 RECLINED HALF LEGS
BENEFITS:
CALMS THE BRAIN REDUCES STRESS RELAXES BODY HELPS TO LOWER BLOOD PRESSURE RELEASES TENSION IN BACK AND LEGS INCREASES CIRCULATION TO ORGANS
NOTES:
CONTRAINDICATIONS: N/A
PROPS:
1 BOLSTER 2 BLOCKS 1 BLANKET
TEACHING TIME: 5 MIN.
50
#3#3SUPPORTED SUPPORTEDFISH FISH
BENEFITS:
CALMS THE BRAIN REDUCES STRESS RELAXES BODY HELPS TO LOWER BLOOD PRESSURE CHEST OPENER RELEASES TENSION IN PELVIS AND LEGS
NOTES:
51
CONTRAINDICATIONS: CONTRAINDICATIONS: N/AN/A
PROPS: PROPS:
1 BOLSTER 1 BOLSTER 2 BLOCKS 2 BLOCKS 1 BLANKET 1 BLANKET
TEACHING TEACHING TIME: TIME: 5 MIN. 5 MIN.
WRIST STRETCHES
Keep wrists happy and healthy through warm-up, strengthening and therapeutic stretches.
52
BABY LOVE
BABY LOVE
Ways to engage baby in your yoga practice through gentle touch, stretching and sound.
GENTLE TOUCH AND STRETCHING Let baby be your guide. If she is resisting any movement, arching her back or beginning to fuss, pause and check in.
1. GENTLE STROKING starting at the head or shoulders, going down Using medium pressure. Repeat several times. Helps to calm baby and makes them feel connected to Mom. “Mom isn’t ignoring me.” Add a quiet humming sound for even more of a relaxing effect (Om-like)
2. KNEES TO CHEST
Gently bend babies knees by pressing your palms into the soles of his feet and then gently pulling the legs long. Repeat several times. Helps release excess gas and improves digestion. - Not recommended if baby has just fed. Mom says: “stretch” as babies legs extend “squish” as babies knees bend to chest
54
BABY BABYLOVE LOVE
Ways Ways to engage to engage baby baby in your in your yoga yoga practice practice through through gentle gentle touch, touch, stretching stretching andand sound. sound.
3. TWIST
Gently bend babies knees into her chest moving the legs to right, back to the centre and over to the left. Mom can use their own breath to guide the pace of the movement. Repeat. Breath in - centre / Breath out - twist
4. TWINKLE TWINKLE
Lift one arm over baby’s head and then the other. Helps to stretch and release baby’s shoulder joints, (yes, babies have tension too)! Sing or say:“Twinkle, twinkle little star. How I wonder what you are. Up above the world so high. Like a diamond in the sky. Twinkle, twinkle little star. How I wonder what you are.”
5. DIAGONAL REACH
Taking one of baby’s hands and her opposite foot, move them diagonally away from each other and then gently bring them together. (Baby may resist some of these movements. Carry on - without force). Repeat a few times on one side and switch to other side). Increases mobility in babies shoulder and hip joints Helps to develop neural pathways for improved coordination
55
Mom says: “Reach” as babies limbs stretch out “Touch” as babies limbs touch
BABY LOVE
Ways to engage baby in your yoga practice through gentle touch, stretching and sound.
SONGS FOR YOGA WITH BABY 1. ‘MR. SUN’
- Sun Salutations - this works well for a
2. ‘LITTLE RED WAGON’
- Bridge Pose - Mom can bounce baby
really fussy baby day.
up and down or side to side on her hips.
Oh Mister Sun, Sun. Mister Golden Sun. Won’t you please shine down on me?
Bouncing up and down in my little red wagon Bouncing up and down in my little red wagon Bouncing up and down in my little red wagon
Oh Mister Sun, Sun. Mister Golden Sun. Hiding behind the tree. These little children are asking you. To please come out so we can play with you. Oh Mister Sun, Sun, Mister Golden Sun. Won’t you please shine down on me?
Won’t you be my darling? One wheel’s off and the axles dragging One wheel’s off and the axles dragging One wheel’s off and the axles dragging Won’t you be my darling? Bouncing up and down in my little red wagon Bouncing up and down in my little red wagon Bouncing up and down in my little red wagon Won’t you be my darling?
56
BABY BABYLOVE LOVE
Ways Ways to engage to engage baby baby in your in your yoga yoga practice practice through through gentle gentle touch, touch, stretching stretching andand sound. sound.
3. ‘THE ANTS GO MARCHING’ - Bum walks :) - Core workout
The ants go marching one-by-one Hurrah! Hurrah! The ants go marching one-by-one Hurrah! Hurrah! The ants go marching one-by-one The little one stopped to suck his thumb And they all went marching Down, around the town Boom boom boom The ants go marching two-by-two... continue the verses with these changes: Two-by-two: tie his shoe Three-by-three: climb a tree Four-by-four: close the door Six-by-six: pick up sticks Seven-by-seven: go to Heaven Eight-by-eight: close the gate Nine-by-nine: check the time Ten-by-ten: start again
57
4. ‘ITSY BITSY SPIDER’ - seated
The itsy-bitsy spider Climbed up the water spout Down came the rain And washed the spider out Out came the sun And dried up all the rain And the itsy-bitsy spider Climbed up the spout again
SONGS TO HUM - Savasana ‘BRAHMS’ LULLABY’ (LULLABY AND GOODNIGHT) ‘HUSH, LITTLE BABY’
ANATOMY
ANATOMY: THE PELVIS Illiac Crest
Sacrum
Coccyx
ASIS
Hip Bone
Ischium Pubic Bone Illiolumbar Ligament
Posterior Sacroiliac Ligaments
Sacrospinous Ligament Sacrotuberous Ligament
59
ANATOMY: ANATOMY:MUSCLES MUSCLESOF OFTHE THEPELVIS PELVIS Psoas
Illiopsoas
Gluteus Maximus Gluteus Medius Gluteus Minimus
Piriformis
60
ANATOMY: THE CORE Cervical
Thoracic
Diaphragm
Transversus Abdominis
Lumbar
Pelvic Floor Muscles
Sacrum Coccyx
WRIST PAIN of thumb tendons
61
COMMON COMMON POSTNATAL POSTNATAL ACHES ACHES && PAINS PAINS CONDITIONS
PELVIC GIRDLE PAIN
WHAT IS IT? -Pain in pelvis and/or sacroiliac joint -Due to inappropriate muscle recruitment patterns, less than optimal strategies for load transfer -Decreased joint stability -Pain in the area of the sacrococ-
COCCYX PAIN
and/or bruising post birth -Could be possible coccyx fracture Localized tenderness
62
KNEE PAIN
-Softening of articular cartilage during pregnancy -Pain in front of knee, aggravated when walking downstairs
SHOULDER/NECK PAIN
-Stiffness, tightness in neck and shoulder area, sometimes refers to arms -Due to overuse with continued baby care, poor posture
BACK PAIN
-Tightness and stiffness in all areas of spine most common in lower back, possibly sciatica -Described as tiredness, fatigue, ache -Due to weak spinal stability (core weakness) + postural changes postpartum
FOREARM, WRIST AND HAND PAIN
-Due to overuse combined with ligamentous laxity -“Mother’s wrist” or “Mother’s thumb” -Pain over wrist, thumb and
DIASTASIS RECTI
-Separation of two recti muscles Felt as a back pain ,pelvic pain, incontinence, dyspareunia (pain during sex), poor muscle tone, pelvic organ prolapse
GUIDELINES
WHAT IS THE PELVIC FLOOR?
THE THE PELVIC PELVIC FLOOR FLOOR HAS HAS 5 ROLES: 5 ROLES: 1. 2. 3. 4. 5.
63
POSTNATAL POSTNATAL YOGA YOGA AND AND THE THE PELVIC PELVIC FLOOR FLOOR CONDITIONS
DIASTASIS RECTI ABDOMINIS
PROLAPSE
64
POSES TO BE CAUTIOUS OF
MODIFICATIONS
07 SUPPORTING MAMAS
SUPPORTING MAMAS PERINATAL MENTAL HEALTH General Risk Factors: SLEEP DEPRIVATION, DRAMATIC CHANGES IN HORMONE LEVELS, personal history of mood disorders or trauma (or family history), LIMITED SUPPORT (emotional and/or practical and/or social), pressure to be ”perfect” and the role of social Media, expectations not meeting reality (pregnancy, labour, recovery, breastfeeding, feelings toward baby, support, sleep), when normal postpartum experiences (thoughts/ Feelings) are shamed/misconstrued as dangerous/not talked about.
BABY BLUES
POSTPARTUM DEPRESSION
POSTPARTUM ANXIETY
POSTPARTUM PTSD
POSTPARTUM OCD
5/10 – 8/10*, often occurs
1/6*, can be experienced during pregnancy or up to one year postpartum
1/10*, many women with PPD also experience anxiety
*1/100
*Less than 1/10
weeks postpartum Natural but intense mood (may burst into tears suddenly and even frequently, and then feel a burst of joy moments later) Irritable, low mood, anxious, higher emotional reactivity Usually passes ‘spontaneously’ OR with time (a few weeks) and meaningful support
*Treatment is not required Note: baby blues can be a precursor to more serious mood disor-
66
Prolonged sadness, loss of pleasure, fatigue, worthlessness, guilt, insomnia/ hypersomnia, concerning weight loss/ inability to concentrate May not feel connected to or interested in the baby, may feel deep sense of reDisturbing/ distressing and recurring thoughts of self-harm, harming the baby, or suicide *PPD is a serious illness requiring treatment, including therapy and/or medication
Intense physical symptoms (sweaty, hot, dizziness, nausea, racing heart, ‘sick to my stomach’) Note: anxiety is a natural response to ‘protect’ newborn baby (including hyper-alertness, hyper-vigia level of anxiety/worry that impairs daily living (being so afraid baby will stop breathing at night that mom is unable to sleep OR intense fear baby will get hurt if not being held by mom thus unable to put baby down) *Treatment is important, including therapy and/or medication
Unwanted thoughts/ images about harm befalling the baby that causes parent tress – feelings of terror, guilt, shame, anxiety, Parent resist/ manages these thoughts through some other behavior behaviours, avoidance, reassurance These behaviours become compulsive through
*Treatment is important, including therapy and/or medication
Illness caused by trauma (whether ‘real’ or perceived/ experienced) during delivery or postpartum Intrusive re-experiencing of the trauma, nightmares Persistent arousal – anxiety/panic attacks, exaggerated startle culty sleeping/ eating and/or detachment/ dissociative states *Postpartum PTSD is temporary and treatable with professional help
SUPPORTING MAMAS RESOURCES 211: online search engine, can search by parent/children services and choose a community
PSYCHOLOGY TODAY: online therapist search engine, can look up therapist by location and specialty
FACEBOOK: Postpartum Support Toronto Solidarity Group TORONTO PUBLIC HEALTH: offers the following free services for women who having a baby and who have a baby less than 1 year of age. Services: Short-term individual counselling, referrals and education, weekly group support and childcare and snacks (various locations throughout the city) Contact: 416-338-7600 (Monday to Friday, 8:30 a.m. – 4:30 p.m)
EAST TORONTO POSTPARTUM ADJUSTMENT PROGRAM- SOUTH RIVERDALE COMMUNITY HEALTH CENTRE: Weekly group support as well
as individual counselling is offered to mothers experiencing postpartum adjustment (Baby Blues, Postpartum Depression, Postpartum Psychosis, etc.). You must live east of Yonge in order to participate. Free childcare and snacks are provided ( Mondays 1-3) Contact: 416-469-7608
WOMEN’S COLLEGE HOSPITAL – REPRODUCTIVE LIFE STAGES PROGRAM: A 12-week postpartum support group for mom’s struggling with the adjustment to parenting. Babies under 12 months are also welcome to attend. *An online group may also be available. Individual, group, couple and treatment with medication available. Contact: 416-323-6356
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08 WHO'S IN YOUR CLASS
CLASS CONTACT LIST
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.
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09 NOTES
NOTES NOTES:
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YOU AS A TEACHER
YOGAMAMAS.CO
