PRENATAL YOGA TEACHER TRAINING
BROUGHT TO YOU BY
Special thanks to Founder Jamie Kalynuik for the various photo shoots that made this beautiful manual possible.
Copyright Š by Toronto Yoga Mamas All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Toronto Yoga Mamas 1402 Queen St. East Suite D Toronto, ON, M4L 1C9 torontoyogamamas.com
ABOUT
The Course Teaching Faculty
THE YOGA MAMAS PRENATAL SEQUENCE Poses
POSES & BENEFITS Step by step guide
RESTORATIVE POSES Step by step guide
ANATOMY
The Prenatal body / i «i Û V y À E V Ài
SOUND Integrating sound into your teaching
MEDITATION Resources to guide you PRENATAL EDUCATION
Learn about birth
SUPPORTING MAMAS
01 ABOUT
ABOUT THE COURSE: In this specialized Prenatal Yoga Instructor Training Course, Yoga Mamas will be providing dedicati` «Ài >Ì> i`ÕV>Ì Ü Ì > ÌÀ> i` `L ÀÌ `ÕV>Ì À > ` Õ >° / iÀi Ü Li ëiV wV > >Ì Þ v VÕà >Ài>à ÃÕV >Ã Ì i V Ài] V Õ` } Ì i «i Û V y À > ` ` >ÃÌ>à à ÀiVÌ ° -ÌÕ`i ÌÃ Ü Li LiÌÌiÀ equipped to deal with the sensitivities surrounding a women’s growing prenatal body and therefore Li >L i Ì V w`i Ì Þ >«« Þ Ì i À i>À i` Ü i`}i L Ì Ì i À «iÀà > > ` «À viÃà > Þ }> practices.
TRAINING INCLUDES:
LEARNING OUTCOMES:
25 hrs of online yoga & anatomy training
A thorough understanding of the changes that occur in pregnancy & best practices for safely teaching to them.
60 minute prenatal yoga sequence that you can begin teaching immediately Prenatal yoga training manual with additional poses, education, & meditation resources "vwV > ViÀÌ wV>Ìi v «Ài >Ì> Þ }> ÌÀ> } completion 5 class passes to use at Yoga Mamas to observe & engage in our Prenatal Yoga classes
Prenatal anatomy including the core, pelvic y À > ` ` >ÃÌ>à à ÀiVÌ i` LÞ > V À «À>VÌ V ` VÌ À E «i Û V y À « ÞÃ Ì iÀ>« ÃÌ specializing in prenatal health. Robust prenatal education module led by a childbirth educator and doula. A beautiful 60 minute prenatal yoga sequence {+ an appendix of extra poses} that students can easily apply to their personal & professional practices. i iwÌà v Ã Õ `ÉÃ Õ ` i> } pregnancy & how you can incorporate this into your teaching. Access to a community of wellness professionals & enthusiasts who will support students in their education.
2
Ƃ > >â } Üii i ` w i` Ü Ì V iVÌ Ã to a great group of women who you will stay connected to for teaching support & friendship.
ABOUT: TEACHING FACULTY
JAMIE KALYNUIK YOGA INSTRUCTOR FOUNDER OF YOGA MAMAS
JANE DANIELSON INSTRUCTOR & TEACHING LEAD AT YOGA MAMAS
JANET HILL INSTRUCTOR & GENERAL MANAGER AT YOGA MAMAS
Jamie is the founder of Yoga Mamas & has been a yoga teacher & doula for over 7 years.
Jane is the Teaching Lead at Yoga Mamas and has been teaching yoga since 2006. She is also a Thai Yoga practitioner and mama to Zoe.
Janet is Yoga Mamas’ General Manager and has been teaching yoga for over 12 years. She also manages our studio trainings and is a proud mama.
DONA trained Birth Doula
NAV GREWAL PELVIC FLOOR PHYSIOTHERAPIST
ADRIENNE COTE CHILDBIRTH EDUCATOR & DOULA ADRIENNECOTENUTRITION.COM
DR. CRYSTAL DRAPER CHIROPRACTOR DRCRYSTALDRAPER.COM
LAMIYA ZAIDI PELVIC FLOOR PHYSIOTHERAPIST
MEGAN MARIE GATES YOGA INSTRUCTOR & SOUND HEALER MEGANMARIEGATES.COM
CATHY KEENAN MOVEMENT & CHINESE MEDICINE EDUCATOR CATHYKEENAN.COM
3
02 THE YOGA MAMAS PRENATAL YOGA SEQUENCE
THE YOGA MAMAS’ PRENATAL YOGA SEQUENCE
Breath Connection
Neck Stretches
Pelvic Tilts
Diamond Leg Seated Circles
Dynamic Forward Fold
Side Bend Leg -ÌÀiÌV ÜÉ /Ü ÃÌ
Hip Circles
Cat
Chase the Tail
Dynamic Supported Gate
Grounding Energizing Breath
Knee Hovers
Hip Swivel Breakdown
Hip Swivel Pushup
Supported Low Lunge
Supported Hamstring Stretch
Extended Side Angle
Warrior 2
Reverse Warrior
Downward Dog
Airplane
Standing Chest Opener
Hand To Knee Balance
Forward Fold
Squat
Pigeon
Bridge
Happy Baby
Savasana
Grounded Sun Salutation
5
03 POSES & BENEFITS
*BREATH CONNECTION
BENEFITS:
Calms the mind Body & breath awareness Helps parasympathetic nervous system
CONTRAINDICATIONS: None
NOTES:
7
*NECK STRETCHES
BENEFITS:
Stretches & relaxes neck muscles
NOTES:
8
CONTRAINDICATIONS: Previous neck injury
*PELVIC TILTS
BENEFITS:
Mobilizes pelvis & lower spine Stretches back Connects breath & movement
CONTRAINDICATIONS: None
NOTES:
9
SEATED CIRCLES
BENEFITS:
Moblizes lower spine Releases lower back muscles
NOTES:
10
CONTRAINDICATIONS: >V É Ã« > ÕÀÞ
*DIAMOND LEG SEATED CIRCLES
BENEFITS:
Moblizes upper spine & neck Connects movement to breath
CONTRAINDICATIONS: iV É Ã« > ÕÀÞ
NOTES:
11
*DYNAMIC FORWARD FOLD
BENEFITS:
Connects movement & breath Stretches back body from head to feet
NOTES:
12
CONTRAINDICATIONS: Spinal injury Sciatica
*SIDE BEND LEG STRETCH WITH TWIST
BENEFITS:
Stretches side body Stretches hamstrings & inner thigh Creates more space for baby
CONTRAINDICATIONS:
Shoulder injury (avoid circles or arm overhead)
NOTES:
13
WIDE LEGGED STRETCH
BENEFITS:
Stretches side body Stretches hamstrings & inner thigh Creates more space for baby Connects movement to breath
NOTES:
14
CONTRAINDICATIONS:
Shoulder injury (avoid circles or arm overhead)
WINDSHIELD WIPERS
BENEFITS:
Gentle release for hips & lower back
CONTRAINDICATIONS: None
NOTES:
15
*HIP CIRCLES
BENEFITS:
Mobilizes lower back & spine Mobilizes pelvis
NOTES:
16
CONTRAINDICATIONS:
Knee injury (use more padding)
*CAT
BENEFITS:
Stretches back muscles Increases core strength -ÌÀi }Ì i à «i Û V y À
NOTES:
CONTRAINDICATIONS: Wrist issues Knee injury Shoulder injury Spinal injury
17
TABLE TOP {WITH LEG AND ARM EXTENSION}
Version A: Arm and Leg extension
Version B: hand to knee BENEFITS: Strengthens core stabilizers Stretches back
NOTES:
18
CONTRAINDICATIONS: Wrist issues Knee injury Shoulder injury Spinal injury Severe diastasis
*CHASE THE TAIL
BENEFITS:
Stretches lower back Stretches side body Stretches outer hip & thigh
CONTRAINDICATIONS: Wrist issues Knee injury Shoulder injury Spinal injury Destabilized pelvis
NOTES:
19
*DYNAMIC SUPPORTED GATE
BENEFITS:
Mobilizes & stretches shoulder girdle Stretches back muscles
NOTES:
20
CONTRAINDICATIONS: Wrist issues Knee injury Shoulder injury Spinal injury
GATE
BENEFITS:
Stretches side body Mobilzes shoulder girdle Strengthens core Strengthens obliques Stretches inner thighs
CONTRAINDICATIONS: Wrist issues Knee injury Shoulder injury Spinal injury
NOTES:
21
TOE STRETCH
BENEFITS:
Stretches toes & bottoms of feet Releases tightness along back of body Relieves plantar fasciitis Prevents & relieves calf cramping
NOTES:
22
CONTRAINDICATIONS: Toe injury Knee injury Ankle injury
*GROUNDING ENERGIZING BREATH
BENEFITS:
Connects breath & movement Grounding Energizing
CONTRAINDICATIONS: Toe injury Knee injury Ankle injury
NOTES:
23
*KNEE HOVERS
BENEFITS:
Strengthens core Strenghtens shoulder & arms
NOTES:
24
CONTRAINDICATIONS: Wrist issues Knee injury Shoulder injury Spinal injury Destabilized pelvis
CHILDS POSE
BENEFITS:
Calms the brain & nervous system Reduces stress Relaxes the body Stretches lower back & hips
CONTRAINDICATIONS: Knee injury Ankle injury
NOTES:
25
*HIP SWIVEL BREAKDOWN
BENEFITS:
Strengthens arms Strengthens shoulders Strengthens core
NOTES:
26
CONTRAINDICATIONS: Wrist issues Knee injury Shoulder injury Spinal injury Destabilized pelvis
*HIP SWIVEL PUSHUP
BENEFITS:
Strengthens arms Strengthens shoulders Strengthens core
NOTES:
CONTRAINDICATIONS: Wrist issues Knee injury Shoulder injury Spinal injury Destabilized pelvis
27
*GROUNDED SUN SALUTATION
B. Hip swivel push-up
A. Energizing breath
BENEFITS:
Strengthens arms Strengthens shoulders Strengthens core
NOTES:
28
C. Child’s Pose
CONTRAINDICATIONS: Wrist issues Knee injury Shoulder injury Spinal injury Destabilized pelvis
PUPPY POSE WITH THREAD THE NEEDLE
BENEFITS:
Stretches shoulders Stretches chest
CONTRAINDICATIONS: Spinal injury Knee injury Shoulder injury
NOTES:
29
SINGLE LEG HIP ROTATION
BENEFITS:
Mobilizes pelvis & hips Strengthens pelvis & hips
NOTES:
30
CONTRAINDICATIONS: Wrist issues Knee injury Destabilized pelvis
*SUPPORTED LOW LUNGE
BENEFITS:
-ÌÀiÌV ià « yiÝ ÀÃ
CONTRAINDICATIONS: Knee injury Destabilized pelvis
NOTES:
31
*SUPPORTED HAMSTRING STRETCH
BENEFITS:
Stretches hamstrings Stretches calves
NOTES:
32
CONTRAINDICATIONS: Knee injury
*EXTENDED SIDE ANGLE
BENEFITS:
Stengthens obliques Strengthens core Strengthens arms & shoulders Strengthens legs & glutes -ÌÀi }Ì i à «i Û V y À
CONTRAINDICATIONS: Destabilized pelvis
NOTES:
33
*WARRIOR 2
BENEFITS:
Strengthens arms & shoulders Strengthens legs & glutes -ÌÀi }Ì i à «i Û V y À
NOTES:
34
CONTRAINDICATIONS: Destabilized pelvis
*REVERSE WARRIOR
BENEFITS:
Stengthens obliques Strengthens core Strengthens arms & shoulders Strengthens legs & glutes -ÌÀi }Ì i à «i Û V y À
CONTRAINDICATIONS: Destabilized pelvis
NOTES:
35
*DOWNWARD DOG
BENEFITS:
Lengthens lower back & spine Stretches hamstrings & calves Strengthens arms & shoulders Strengthens back & core Strengthens legs
NOTES:
36
CONTRAINDICATIONS: Severe diastasis Wrist issues
GODDESS {WITH ARM VARIATIONS}
BENEFITS:
Strengthens legs & glutes Stengthens arms & shoulders Stretches arms & shoulders -ÌÀi }Ì i à «i Û V y À
CONTRAINDICATIONS: Shoulder injury
NOTES:
37
*AIRPLANE
BENEFITS:
Strengthens glutes, legs & ankles Improves balance
NOTES:
38
CONTRAINDICATIONS: Destabilized pelvis Knee instability Ankle instability
WARRIOR 3
BENEFITS:
Improves balance Strengthens legs Stengthens arms & shoulders Strengthens core -ÌÀi }Ì i à «i Û V y À
CONTRAINDICATIONS: Severe diastasis
NOTES:
39
*STANDING CHEST OPENER
BENEFITS:
Stretches chest Stretches shoulders
NOTES:
40
CONTRAINDICATIONS: Dizziness Shoulder injury
*HAND TO KNEE BALANCE WITH TWIST
BENEFITS:
Improves balance Strengthens upper back Opens chest
CONTRAINDICATIONS: Destabilized pelvis
NOTES:
41
CHAIR
BENEFITS:
Strenghens thighs Strengthens back Strengthens core Strengthens arms & shoulders Stretches calves & ankles
NOTES:
42
CONTRAINDICATIONS: Shoulder injury
*FORWARD FOLD
BENEFITS:
Stretches hamstrings & calves Lengthens lower back & spine Releases head, neck & shoulder tension Calms the mind Reduces stress
CONTRAINDICATIONS: Dizziness Spinal injury
NOTES:
43
*SQUAT
BENEFITS:
-ÌÀiÌV ià «i Û V y À Stretches hips Stretches & strengthens ankles
NOTES:
44
CONTRAINDICATIONS: Breech position of baby Knee injury Ankle injury
*PIGEON
BENEFITS:
Releases lower back Stretches hips, glutes, groins & psoas Can alleviate sciatic pain Stimulates internal organs Relieves tension
CONTRAINDICATIONS: Knee injury Pelvic destabilization Pelvic dysfunction Compressed SI joint
NOTES:
45
FIGURE FOUR TWIST
BENEFITS:
Releases lower back Stretches glutes Stretches hips
NOTES:
46
CONTRAINDICATIONS:
Roll onto side if feeling any symptoms of dizziness or tingling
CLAM
BENEFITS:
Strengthens gluteus medius }>}ià «i Û V y À
CONTRAINDICATIONS: None
NOTES:
47
*BRIDGE
BENEFITS:
Strengthens legs & glutes Strengthens core -ÌÀi }Ì i à «i Û V y À
NOTES:
48
CONTRAINDICATIONS: Neck injury
*HAPPY BABY
BENEFITS:
-ÌÀiÌV ià «i Û V y À Stretches hips
CONTRAINDICATIONS:
Roll onto side if feeling any symptoms of dizziness or tingling
NOTES:
49
*SAVASANA
BENEFITS:
Calms the brain & nervous system Reduces stress Relaxes the body Helps to lower blood pressure
NOTES:
50
CONTRAINDICATIONS: None
04 RESTORATIVE POSES
LEGS UP THE WALL
BENEFITS:
Calms the brain & nervous system Relaxes & reduces stress Helps to lower blood pressure Improves circulation Relieves swollen ankles & feet
NOTES:
52
CONTRAINDICATIONS:
Discomfort lying on the back
HALF LEGS UP
BENEFITS:
Calms the brain & nervous system Relaxes & reduces stress Helps to lower blood pressure Improves circulation Relieves swollen ankles & feet
CONTRAINDICATIONS:
Discomfort lying on the back
NOTES:
53
RECLINED BUTTERFLY
BENEFITS:
Calms the brain & nervous system Relaxes & reduces stress Helps to lower blood pressure i Ì Þ ÃÌÀiÌV iÃ Ì i «iÛ V y À Gently stretches the inner thighs
NOTES:
54
CONTRAINDICATIONS:
Discomfort lying on the back
RESTING MERMAID
BENEFITS:
Calms the brain & nervous system Reduces stress Relaxes the body Helps to lower blood pressure Improves circulation
CONTRAINDICATIONS: None
NOTES:
55
WRIST STRETCHES
Keep wrists happy and healthy through warm-up, strengthening and therapeutic stretches.
56
05 ANATOMY
COMMON PRENATAL ACHES & PAINS CONCERN
LOWER BACK PAIN
PELVIC GIRDLE PAIN
SYMPHYSIS PUBIS DYSFUNCTION (SPD)
ROUND LIGAMENT
LEG CRAMPS
CARPAL TUNNEL SYNDROME (ddx DeQuervains Syndrome)
58
DESCRIBED AS...
CAUSE
-Stiff lower back -Feelings of ache, stiffness, pain traveling down legs
-Laxity of ligaments (relaxin) -Postural misalignment and tight muscles -Possible nerve irritation causing leg symptoms “sciatica”
-Pain in the pelvis/ buttock -Usually one sided (will point with one finger) -Sharp, catching pain, intermittent -Hard to walk, sit, stand for long periods -Twisting, rolling over in bed, standing from seated position
-Laxity of ligaments (relaxin) -Widening of pelvis -Pressure of babe on the pelvis -Postural and gait changes (waddle)
-Hurts to put on pants standing in the AM -Groin, inner thigh pain, near pubic area -Hard to walk, stand on one leg, negotiate stairs, or get into car -Worse with leg widening or opening
-Inflammation and pain in the pubic symphysis area (pubic bone) due to asymmetrical widening of the pelvis, prematurely -Instability of the pelvic joint due to loose ligaments
-Lightening bolt pain (shooting pain) in lower belly -Comes & goes quickly
-Stretching and irritation of the ligament that surrounds and supports uterus and connects to pelvis -Worse with sudden movements
-“charley-horse” in the lower leg or calf -Frequently occurs at night
-Several causes (slow venous return, mineral deficiency, increased weight, posture)
-Pain in wrists/hands
-Due to hormonal changes, swelling (increased fluid) -Numbness / tingling in hands
-Loss of grip
MOVEMENTS HELPFUL MOVEMENTS TO AVOID
ANATOMY OF THE PELVIS
NOTES:
59
ANATOMY OF CORE AREA ROUND LIGAMENT
THE SPINE
60
PRENATAL POSTURE
61
ORIENTATION OF PELVIC FLOOR MUSCLES IN THE INNER CORE
VISCERAL ANATOMY DISPLAY OF THE ORGANS
62
ANATOMY OF PELVIS BONES AND LIGAMENTS
MUSCLES OF THE PELVIC FLOOR
63
INSPIRATION AND EXPIRATION, EFFECTS ON THE PELVIC FLOOR MUSCLES
BREATHING WELL VS. HOLDING BREATH
64
BABY POSITIONS
TRANSVERSE
LEFT OCCIPUT ANTERIOR
INFERIOR VENA CAVA
65
FRANK BREECH
06 SOUND
BRAIN WAVE FUNCTIONS AND STATES When working with sound in an intentional, meditative way, our brainwaves will start to slow down and deepen in state. Below are the breakdowns of our (known) brainwave states: Alpha, Theta and Delta states are the most common states we move into when we are RTCEVKEKPI FGGR NKUVGPKPI CPF UQWPF OGFKVCVKQPU YJKEJ DGPGÆ‚VU KPENWFG TGNCZCVKQP visualization,creative activation, meditative states, intuition, deep regeneration, sleep.
HUMAN BRAINWAVES
67
SOUND & PREGNANCY 6JG ƂTUV UQWPF YG UVCTV VQ KPVCMG KU QWT OQVJGToU JGCTVDGCV 9G CTG NKUVGPKPI HTQO KPUKFG VJG YQOD CU GCTN[ QP CU YGGMU KPVQ EQPEGRVKQP QWT GCTU QPG QH VJG ƂTUV UGPUGU VJCV develops in our teeny tiny bodies. As we grow and can take in more sound, we become CYCTG QH QWT OQVJGTU XQKEGU JGT XKDTCVKQPU CPF ƃWEVWCVKQPU CPF VJG UQWPF QWVUKFG QH VJG YQOD $CDKGU CTG WPKSWGN[ VWPGF KPVQ VJGKT UWTTQWPFKPIU KPUKFG VJG YQOD CPF ECP DGPGƂV from sound meditation work tremendously, and it is said that singing/music is received with even greater sweetness than speaking. Some researchers discovered that newborns become calmer and more-self regulated when GZRQUGF VQ KPVTC WVGTKPG UQWPF /WTQQMC GV #N &G%CURGT 4QUUPGT Often when using sound, women in the later stages of their pregnancy will often feel their babies responding to sound/music through movements. We are able to lullaby and create soothing soundscapes to babies even before they are born! It is deeply important also to support pregnant women with sounds that will soften and UQQVJG VJG PGTXQWU U[UVGO VCMG VJGO KPVQ UVCVGU QH CYG CPF FGGR TGNCZCVKQP CPF JGNR ease worry and tension in the body. Vocal toning, chanting and salving instrumentation can provide beautiful effects for women who are pregnant as well. Encouraging women to sing and chant and make simple sounds is a great way to connect to their baby (sound travels down the spinal cord into the womb) and making sound can provide meditative and soothing effects for the woman herself.
68
USING VOICE These are vocal offerings for both you to use yourself and to guide your mamas to be in classes: Mantra work (this can be anything from longer mantras to simple, seed mantras *see below*) Vocal toning (use of elongated vowel sounds: oo, ah, ee, ai, au) Soothing songs / Medicine songs / Full Mantras you can sing during Savasana or meditation Easeful Mantras to use can include:
Om Ah Hum Aham Prema (I am Love) So Hum Ham Sa Om Shanti LAANG (earth) VEENG (water) 4110) Ć‚TG YAING (wind) HAUNG (space)
INSTRUMENTATION Tibetan singing bowls Crystal singing bowls (deeper tones and bigger bowls are the best for ground ing, higher tones can often upset the nervous system if they don’t have a deeper one to ground it) Swinging chimes Gongs Hang drum or Tongue Drum Koshi chimes Guitar Ukulele Kalimba
69
CURATING PLAYLISTS Not often thought of or considered an important aspect of sound work, intentionally cuTCVGF RNC[NKUVU CTG FGGRN[ KORQTVCPV KP RTQXKFKPI C OGFKVCVKXG CPF ECNOKPI GZRGTKGPEG HQT your mamas. If you are using playlists/recorded music for soundscapes, here are a couple things to consider: No more than 10% of your music should contain English lyrics. This is because when we UVCTV VQ JGCT YQTFU KP QWT Ć‚TUV NCPIWCIG C FKHHGTGPV RCTV QH QWT DTCKP IGVU VWTPGF QP VJG thinking, Gamma brainwave state) instead of the states that promote ease, meditation, thoughtlessness. Think of your playlist the same way you think of the arch of a yoga class: You want your music choices to support the arch and the wave of what you are bringing your students through. This will also create a sense of peace and stability in your students through the soundscapes you curate. What is the journey you would like to take them on? How can you allow the music you choose to support the work you are doing? Even though it is not talked about a lot, taking your time and attention to build and develop your playlists in this intentional way will make a huge difference to the people you are teaching. Playlists should be crafted in an intentional way, not at random or thrown together in the last second. Research ambient and minimal instrumentation. Take your time to go down the rabbit hole of discovering beautiful music. Some great musicians include: Hiatus Helios Jon Hopkins (he has both intense beats and melodic, slow, beautiful ones!) LUCHS Balmorhea Four Tet Bonobo Moby Garth Stevenson
70
INTEGRATING INTENTIONAL SOUND INTO YOUR OFFERINGS Guiding gentle vocal toning / mantra / vowel chanting (beginning and end of practice) Using sound healing instruments (deeper crystal singing bowls, tibetan bowls, chimes, etc) Curating non-lyric based, ambient, soothing playlists for your classes Singing / chanting yourself! Sonic Savasana
For more information, workshops, questions and other offerings, connect with Megan Marie at meganmgates@gmail.com or through her website meganmariegates.com
71
07 MEDITATION
OPENING MEDITATION 5 Minute Meditation – Breathe Awareness Begin by noticing the breath. Where do you feel it in this moment? Notice how the breath moves into your nose. 0QVKEG JQY VJG DTGCVJ KU EQQNGT QP [QWT KPJCNG CPF YCTOGT CU [QW GZJCNG Place your hand on your chest. Can you begin to feel your breathing under your hands? Even if you cannot in this moment feel your breath trust that it is there. And as you breath in and out, your breath is creating space in and around your chest. Around your heart. Between your shoulder blades... .GV [QWT JCPFU ƂPF VJGKT YC[ VQ [QWT DGNN[ ;QWT DTGCVJ KU VJGTG VQQ (GGN VJG DTGCVJ GZRCPF CPF FTCY KP #U KV GZRCPFU GPXKUKQP KV ETGCVKPI URCEG WPFGT [QWT JCPFU CPF CTQWPF [QWT baby. Linger on this for a few moments. And as you breath out envision your belly drawing your baby closer in a warm and gentle embrace. Keep your hands on your belly if you wish. Allow your breath to drop into your hips….down your legs… and into your feet. Feel your whole body move to the rhythm of your own breath. Use your breath as your touchstone today. When you need to take a break, take a break. Becoming curious and aware of how your breath helps you move through your practice.
73
CLOSING MEDITATION Gentle Half Smile Meditation – Connecting To The Joy Of The Body Find a comfortable seat If it feels comfortable place hands on belly (or anywhere that feels comfortable) Take a few breaths. .GV [QWT DTGCVJ ĆƒQY HTGGN[ Feeling into your body Bring your awareness to your eyes. (the windows to the world around you) bring a gentle half smile to your eyes more of a feeling then anything perceptible Bring awareness to your ears (noticing the sounds around you) Smile to your ears Bring awareness to your nose (noticing how it feels to breath through your nose) Smile to your nose Bring awareness to your mouth and lips
NGVVKPI [QWT VQPIWG CPF LCY TGNCZ Smile at your mouth and lips Bring awareness to your shoulders (can you soften them a little more) Smile at your shoulders Bring awareness to your arms and hands (and all the ways they nourish you throughout the day) Smile at your arms and hands Bring awareness to your chest and heart (your emotional and creative center) Smile to your chest and heart Bring awareness to your belly (where you are nourishing and growing your baby) Smile at your belly Bring awareness to your hips (your power center) Smile to your hips Bring awareness to your legs and feet (that carry you through through the day) Smile to your legs and feet
74
08 PRENATAL EDUCATION LEARN ABOUT BIRTH
THE 3 TRIMESTERS
What mom is experiencing
Physically
Emotionally
i iwV > Poses/Practices
76
First Trimester Weeks 1-12
Second Trimester Weeks 13-26
Third Trimester Weeks 27-40/42
STAGES OF LABOUR What mom may be experiencing
Physically
Emotionally
Pre-Labour {approx 1 week before labour}
{10-12 hrs long}
Active Labour
{6-8 hrs long}
Increase in braxton hicks Baby drops Mucus plug loss Feeling unwell or off Bursts of energy Cramping/ spotting
Easiest part of More intense labour Harder to cope Contractions through contracare consistent tions as they come and low intensity more frequently Feels like Cramping period cramps Pelvic pressure May feel unwell/ nauseous Potential back pain
Excited Impatient Nervous Unsure if it’s actually labour
Excited Anxious } V w`i Vi
Any feeling a mama feels called to lean into. This can be an energizing time with deep safe stretching and uplifting the body and spirit.
i iwV > Poses
Early Labour
It can be a grounding time focusing on slowing down, nesting and calming the mind. Lunges Goddess Pigeon Forward fold
Grounding poses that conserve energy, relax the mind and still encourage opening in the body. Movements that mobilize the spine and pelvis that help relieve early discomfort. Cat stretch Child’s pose Hip circles
Transition
{1-2 hrs long}
Pushing & Delivery
{up to 3 hrs long}
Period of high Contractions intensity as still intense and contractions are at frequent their peak and Urges to push very close together More pelvic and Increase in pelvic rectal pressure and rectal pressure Shaking limbs as babydescends Nausea/vomiting Shaking limbs with rush of adrenaline Teeth chattering
Tired Easily Turning inward Regain to cope overwhelmed by V w`i Vi >Ã Ì iÀ V w`i Ì stimulation baby is here soon Tired or overwhelmed >Þ w ` Ì ` vwVÕ Ì Ì V Ì Õi Crying
Focusing on w ` } V v ÀÌ Ü Ì breath and gentle rocking movement. Poses that can be held/supported for a sustained period of time. Supported squat Cat stretch {for back labour} Supported hands and knees
This time is about turning inwards, trying to release tension, softening the body to allow w > «i }°
Anything that feels good and is safe for baby.
Gentle movement and slow breathing while conserving energy needed for pushing. Neck rolls Supported squat Focus on a mantra À >vwÀ >Ì
77
09 SUPPORTING MAMAS
SUPPORTING MAMAS WEBSITES Kelly Mom kellymom.com/ (Evidence based research, articles etc on all things birth, parenting, breastfeeding) ibconline.ca/ (Well researched go-to resource for all things breastfeeding) Women’s College Hospital Mental Health Program womenscollegehospital.ca/programs-and-services/mental-health/ (for moms at risk of or concerned about postpartum depression etc- usually a wait list so good to connect early) Toronto Public Health toronto.ca/community-people/children-parenting/pregnancy-and-parenting /pregnancy/ La Leche League V°V>Éw ` }À Õ« Ì>À ¶V ÌÞrÌ À Ì «iÀÃ LÀi>ÃÌvii` } ÃÕ«« ÀÌ® Spinning Babies spinningbabies.com/
HELP LINE Motherisk Help Line 1-877-439-2744 (Through Sick Kids. Great for questions about medication/drug use during pregnancy)
BOOKS The Birth Partner by Penny Simkin Nurture by Erica Chidi Cohen Ina May’s Guide to Childbirth by Ina May Gaskin Gentle Birth, Gentle Mothering by Sarah Buckley The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality by Kimberly Ann Johnson
79