Pre/Post-natal Yoga

Tips, poses, yogic advice for moms and moms to be.

the pregnancy survival kit- (or, holiday gift ideas for the baby mama!)

Posted by on Dec 4, 2013 in Pre/Post-natal Yoga | Comments Off on the pregnancy survival kit- (or, holiday gift ideas for the baby mama!)

the pregnancy survival kit- (or, holiday gift ideas for the baby mama!)

When I was pregnant, I had a few necessities that I always kept close by- some for relief, some for comfort.  I thought I’d share a few of them with you in case you’re looking for that little extra something to help you get through!  And since it’s the holiday season, you may be looking to pick up a few things for a friend who’s expecting… or you may want to start dropping a few hints around the house for yourself! 1) Cocoa Butter Moisturizing Stick by the Body Shop- this product is fantastic. Not only does it smell amazing, but cocoa butter is shown to reduce...

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to plank or not to plank

Posted by on Nov 12, 2013 in Pre/Post-natal Yoga | Comments Off on to plank or not to plank

In a non-prenatal yoga flow practice there are many poses which focus on abdominal strengthening, and many of us instructors often add in additional bursts of abs work throughout.  In the prenatal class, however, the focal area of the flow changes, generally, down to the legs and hips (to boost circulation, create softness and openness and to build strength in supportive muscle groups).  Why not a continuation of strengthening abdominal work into pregnancy?  Why do we stop the planks?  Let’s go there… There are different sets of abdominal muscles, each working in different...

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yoga and fertility

Posted by on Oct 18, 2013 in Pre/Post-natal Yoga | Comments Off on yoga and fertility

yoga and fertility

My husband and I tried on and off for years to have a baby, a subject I have talked about at length here.  We had both been tested and when things came back as normal or inconclusive, it was incredibly frustrating to have no place to show our efforts.  Looking back now, however, I can see many areas where my own health was lacking.  While others may have clear physical reasons why conception is difficult, for others it can be the result of many factors working together to keep you from your goal.  I was practicing yoga irregularly.  I was consuming a lot of soy and soy products,...

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Benefits of Prenatal Yoga

Posted by on Oct 6, 2013 in Pre/Post-natal Yoga | Comments Off on Benefits of Prenatal Yoga

There are so many articles outlining the various benefits of prenatal yoga for the mother to be and her baby.  I’ve assembled a small collection of articles for you to check out! 5 Benefits of Prenatal Yoga Studies Show Consistent Benefits of Prenatal Yoga Yoga Reduces Depression in Pregnant Women, Boosts Maternal Bonding Prenatal Yoga: 5 Health Benefits of a Yoga Practice for Expecting Mothers Based on my own experience and the feedback of my students over the last four years, I would say that some of the greatest benefits to the prenatal yoga practice are: 1) mentally preparing...

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music to birth by

Posted by on Jun 9, 2013 in Music/Playlists, Pre/Post-natal Yoga | Comments Off on music to birth by

Today I had a student ask where I find my music; she said that some of the things that I play in class would be perfect for a birthing playlist.  I mentioned to her that I had put together an extensive playlist for my own son’s birth, and even though I felt disconnected from what was playing when I was deep in the experience, about 6 weeks postpartum I heard one of the chosen tracks played during savasana at a friend’s yoga class and felt overwhelmingly emotional.  What a perfect thing, to have such a mood created with the right music.  I’ve decided to make a list of my...

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freedom from

Posted by on Feb 4, 2013 in Blog, Pre/Post-natal Yoga | Comments Off on freedom from

freedom from

Up to this point in my life, dealing with infertility has been the most difficult thing I’ve ever experienced. After years of trying and failing to have children, the sadness and suffering had managed to permeate into all levels of my existence. My body was a failure, my heart was a heavy machine pumping feelings of stress and anxiety throughout, my breath was a poor player. I was developing strange aches and pains and would cry spontaneously from an overflowing cup of emotion.  From here I can see that my struggle was less about infertility and more about the death of a life I had...

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tips for practicing non-prenatal yoga while pregnant

Posted by on Jan 21, 2013 in Pre/Post-natal Yoga | Comments Off on tips for practicing non-prenatal yoga while pregnant

I often have my prenatal students asking me if it’s okay for them to attend their pre-pregnancy yoga classes.  Typically my answer is “of course!”, but there are a few caveats.  If you typically practice Bikram or Moksha or another form of hot yoga, I would recommend that you avoid returning to these classes until you are at least 6 weeks post-partum.  The heat is debatable for a non-pregnant body, and research shows that excessive heat can put both mother and child at risk in pregnancy.  If you typically practice yoga in a non-heated room, let me give you some tips that...

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Prenatal Classes Online

Posted by on Jan 11, 2013 in Pre/Post-natal Yoga | Comments Off on Prenatal Classes Online

If you find you don’t have time to get to more than one prenatal yoga class in your community, or (GASP!) you live in a community without a prenatal yoga offering, it may be time to go digging online for something.  I’ve got a few ideas for you below, whether you’re looking to supplement or get started! 1) www.yogaglo.com – this online subscription based yoga website has a collection of prenatal yoga classes (as well as many other styles) that are very good.  The first 15 days are a trial period, and then the regular subscription cost is $18 per month (a drop-in...

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The Essential Five

Posted by on Jan 6, 2013 in Pre/Post-natal Yoga | Comments Off on The Essential Five

Here are five poses/movements that I believe are essential in the prenatal practice, either for the benefits they offer the body or because they simply feel amazing to the tired and growing body! 1)  Cat/Cow- this one is pretty straightforward.  You begin in a table position with your joints stacked (wrists beneath shoulders, knees below hips), and pad your mat with a blanket if needed.  As you inhale, shift your tailbone up towards the ceiling as baby moves low to the ground, take your gaze up to the ceiling.  Exhale, roll the tailbone back under, press your back up to the sky and tuck...

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On Children

Posted by on Oct 18, 2012 in Pre/Post-natal Yoga | Comments Off on On Children

I keep this close, this reminder that our children are not ours but wholly of themselves.  Think of how little you think of yourself as one who belongs to your parents, and then look at your own children.  There is love, there is protection, but there is no ownership.  I find it so hard sometimes to accept that we are independent souls.  It seems to run in the face of the feeling that a piece of mine has been torn off to grow in his heart.  Same soul, different body.  But that is what it is to be a mother, not what it is to be a child. He is so completely himself already, just freshly...

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The Long and Winding Road- My Experience with Infertility

Posted by on Aug 26, 2012 in Pre/Post-natal Yoga | Comments Off on The Long and Winding Road- My Experience with Infertility

The Long and Winding Road- My Experience with Infertility

My husband and I had decided the year after we were married that we would start trying to have a baby.  At first, our unsuccessful months were understandable and as far as we could tell completely ordinary.  But after nearly a year, we started talking about seeing doctors.  Just as we were about to proceed with getting ourselves all checked out we found out we were pregnant.  We were both ecstatic and started sharing the news right away.  I felt healthy and surprisingly free from symptoms of any kind.  We went to the hospital and saw the little fluttering heartbeat up on the screen....

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Mom and Baby Yoga

Posted by on Aug 18, 2012 in Pre/Post-natal Yoga | Comments Off on Mom and Baby Yoga

Mom and Baby Yoga

After a brief hiatus, I will be once again offering mom and baby yoga classes.  I started teaching this class when my own son was just a wee one, and we had a great time sharing anecdotes with other new moms before class, discussing milestones and oohing over one another’s adorable offspring.  I came to realize that one of the best things to come from joining a class post-partum is the ability to share your experiences, to quell your fears, to get out of the house and overcome possible isolation.  Of course the yoga is great too! If you are over 6 weeks post-partum and have been...

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Prenatal Yoga and Depression

Posted by on Aug 9, 2012 in Pre/Post-natal Yoga | Comments Off on Prenatal Yoga and Depression

Recent research suggests that prenatal yoga reduce the incidence of depression in expectant mothers.  Yet another reason to bring your bump out to class!  Check out more on this here.

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Sacro-Iliac Joint Instability in Pregnancy

Posted by on Jul 19, 2012 in Pre/Post-natal Yoga | Comments Off on Sacro-Iliac Joint Instability in Pregnancy

Some of us have overly mobile sacro-iliac joints from years of stretching or doing yoga, and some of us have overly mobile SI joints from the increase of relaxin (ligament-softening hormone) experienced during pregnancy, others have it resulting from labor and delivery.  What is unmistakable to those of us who have experienced it is the pain it can cause. The sacro-iliac joint is the point on the sides of the sacrum (the flat, broad bone of the low back) where it connects it with the ilium, or the back of the pelvic girdle.  The sacrum is held strong to the pelvis with short ligaments, and...

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Abdominal Separation in Pregnancy

Posted by on Jun 28, 2012 in Pre/Post-natal Yoga | Comments Off on Abdominal Separation in Pregnancy

Abdominal Separation in Pregnancy

This evening I had a chat with one of my prenatal students about diastasis recti (abdominal separation) as I had noticed during practice that there was a linear gap running vertically down the center of her baby bump.  I knew it right away as I too had diastasis during pregnancy.  While I had discovered mine after an extended practice of navasana (boat pose- a deep abdominal pose) had left me sore and achy as if I’d been punched in the stomach (clearly the muscles had moved apart suddenly for me), this student wasn’t aware that she had started to separate. Most women that...

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Fear Means Longer Labor

Posted by on Jun 27, 2012 in Pre/Post-natal Yoga | Comments Off on Fear Means Longer Labor

Fear Means Longer Labor

Recent research has suggested that women who fear giving birth have longer labors and have deliveries that are instrument assisted and emergency c-sections more often than those who have no fear.  Interestingly, women who practice prenatal yoga while pregnant have been reported to experience less pain, have shorter labors and be less at risk for preterm labor than those who do not. One of the great benefits of yoga is to allow the practitioner to harness the breath and move beyond perceived barriers with confidence.  As you spend more time living in a deep awareness of your body, there is...

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The Prenatal Chandra Namaskar

Posted by on Jun 15, 2012 in Pre/Post-natal Yoga | Comments Off on The Prenatal Chandra Namaskar

The Prenatal Chandra Namaskar

When you enter your second trimester, you often feel as if you’ve turned some sort of a magical corner into health again.  No longer dealing with the incredible fatigue and sometimes nausea that often plagues the early weeks, many women suddenly get the urge to get moving again.  If you have a prenatal yoga program in your area, it is definitely recommended.  Teachers study ways to get you into poses safely, but we also construct classes that benefit the particular aches and problem areas of the pregnant body.  Add into this the labor/delivery prep work, and you’ve got...

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Head and shoulders…

Posted by on Jun 10, 2012 in Pre/Post-natal Yoga | Comments Off on Head and shoulders…

For moms to be (especially those that are already moms), the neck and shoulders can sometimes feel as if they are carrying the weight of the world, not just the weight of the head.  Repetitive movements such as lifting up toddlers, carrying groceries or a purse, or even how we hold ourselves while reading can have long term repercussions on our physiology, especially during pregnancy. To release tension and congestion in the neck and shoulders, give yourself a quiet moment in the evening (or steal time at work!) to do some gentle neck rolls (turn your head over your left shoulder, exhale as...

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All content by Lisa Veronese. Please do not publish or copy my material without my consent.