When Pregnancy Hurts-Part 1

Pregnancy is beautiful, exciting, and wonderful…until it’s not. What a lot of people don’t realize, until they themselves are pregnant, is that pregnancy isn’t always great. As a matter of fact, it often hurts. And sometimes, it hurts incredibly. What you may have expected to be relatively easy is surprisingly difficult and maybe even a source of guilt.

While everyone around you is asking, “how are you feeling?”, all you want to do is sneak out of the impromptu inquiry as your bones, stomach, and every living cell in your body scream and writhe in pain. The thing is-you can be honest. You don’t have to give the perfunctory or standard response. You are allowed to say, “well, not great”, “pregnancy is hard work and I am feeling it”, or “like crap”. There should be no guilt in honesty and transparency. You are a human growing another human.

Part of the reason why the general public envisions pregnancy as a time when people are absolutely drunk with happiness can be attributed to media representations but also to us. More specifically, our internalizing social mores that value strength and silence and disparage vulnerability are to blame. Therefore, we often suffer and “put on” for the comfort of others. We would rather shield others from discomfort (which, in itself isn’t bad!), but at the expense of our health and happiness. And so, we delay getting the help we need and we also uphold the facade of the majestic pregnancy.

In order to change the perception of pregnancy and illustrate it is as individual an experience as those who go through it, we need to be open about the realities of pain-real, actual pain. Everyone knows about morning sickness, even if it is laughed off as minor. But people don’t know about the debilitating pain that affects daily life and makes it nearly impossible to enjoy the experience.

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There are multiple ways pregnancy can hurt and there are tons of reasons why it happens. Some of the most common reasons are due to weight gain, hormonal fluctuations, and shifting structural anatomy.

Common conditions that cause pain include:

• Acid reflux/GERD
• Hypermesis gravidarum
• Round ligament pain
• Sciatica
• SPD (Symphysis Pubis Dysfunction)
• Scoliosis and back pain
• Autoimmune disorders
• Antenatal depression
  

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All of the above will have different treatment protocols; however, it is important that you do talk with your doctor or midwife to explore options for relief. In the following weeks, we’ll detail each condition, its symptoms, its causes, and its treatment options. We will unveil and demystify them in hopes to educate and inspire you to seek relief.

Until part 2!

-Heather

Meditation Jars, Bottles, and More…Oh My!

You have probably seen tutorials for the sparkly, glitter jars making their way across the interwebz.  There are hundreds of blogs giving instructions on how to make them, but one thing I noticed is that there is not nearly as much information detailing why to make them or how to effectively use them.

In addition, they are all the sparkle-bottle variety, which is fantastic for us glitter unicorn-loving peeps, but some people don’t like glitter. What?! Hold UP! I couldn’t believe it either, but according to my sources, there are indeed parents who don’t enjoy picking little tiny bits of metallic confetti out of the carpet. So, included in this blog, I have listed three different kinds of meditation jars (and will later post the link to their tutorial because that is all too much for one lowly post) that are sure to be a better compromise and neat little tool for possibly, but not probably, staving off a tyrannical child.

Yes, I am still gonna include a glitter bottle because we do like glitter in this house. And, I am going to give you the why and how lowdown so that this fun craft turns into a useful, yoga-teacher approved method of dealing (for kids, and their parents.)

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Candle Jar

First up, is the tratak inspired candle jar.

This jar, painted with opaque, shimmery acrylics, uses an electric tealight.  Tratak is a form of meditation that involves staring at a single point…such as a light-filled jar. The point is to concentrate on it as you quiet your mind.  Young children will probably want to talk about it. That’s okay! Just redirect their focus and encourage them to think about those thoughts quietly as they look at the light. As the light flickers, instruct them to breathe in “big” as the light gets brighter (even electronic tealights have a swelling effect).

The candle meditation is optimal for the evening, obviously. You could even place it on a shelf in their room at bedtime so that they can fall asleep while looking at it and listening to calm music. It is one way to reduce night anxiety and establish a happy sleep routine!

Sequin Meditation Bottle

Next, is the sequin bottle.

The sequin bottle is just a variation of the glitter bottle, but both are used to get kids to chill.  They can be used to shush little ones mid-tantrum, but I find them most useful to prevent meltdowns, to increase focus, and to introduce meditation in a way they can understand. Also, they are pretty rad for curing the doldrums when you need them to not raise their voices higher than a librarian decibel.

Adults meditate so that our 60-mile-a-minute thoughts become more like 59 miles a minute. Kids may not always have the pressing worries we have (hello little pieces of mail called ‘bills’), but they certainly have their own issues. We don’t just sit to tune out, we sit in stillness to discern what is valuable and what is not. We can only do that when we have space to breathe, figuratively and literally. So, these bottles physically draw kiddos into just sitting. It’s like training wheels for meditation. Set aside three minutes in the morning to devote to meditating with your sparkle bottles.

Mantra in a Bottle..or Jar

(Note: you will need a die-cut machine such as a Cricut or Silhouette. Or you need to be willing to use scissors pretty intensively.)

Finally, the mantra jar is a little different because you don’t just look at it! It takes a little more effort and is used to monitor thoughts in *insert gasp* writing. It’s a great way to get affirming, inspirational, or even negative, crappy things off your chest. It’s like a “thought jar”. So, decorate your jar with your kiddo’s (READ: your) favorite quotes, words, or sayings and fill it with your thoughts or a goal or something that stood out to you that day.

Sit down and take a deep breath in and as you breathe out, release any tension. (Sometimes, kids like to do this lying down with a beanie baby on their bellies so that they can see their chest move.) Repeat, listening to your breath and feeling your chest rise and fall, three times. Then, take your paper, a pencil, and fill your jar. At the end of each month, empty that jar and imagine your mind emptying those negative thought patterns with the contents. And then, start afresh. Little kids can draw pictures if they are not yet writing.

Glitter Bottle

And as promised, the glitter meditation bottle! Use it the same way as the sequin bottle…or just decorate a shelf with it 😉

Hopefully, you now have some idea how to incorporate these meditation jars into your life and know that they aren’t just for shaking…or are they? Check back for the tutorial and photos and let me know if you have any ideas! How do you use yours? What do you find most beneficial? Share in the comments!

How Can Prenatal Yoga Prepare Me for Birth?

Prenatal yoga is beneficial for many, many reasons. Among them? It can help prepare you for birth. In addition to bridging friendships and providing a sense of community, promoting bonding between you and your little one, and just giving you something to do that is specifically modified just for you, prenatal yoga can and does help prepare your body and mind for birth.

Prenatal yoga prepares you for the big day in a variety of ways.  Teaching pregnant people for the last three years has shown me that it is extremely effective at equipping expectant parents for birthing a new human and parenting said homo sapien. Even for the flightiest and spontaneous among us (I’m surely not talking about myself, cough cough), being even a little bit prepared is never a bad thing. And I can say “never” with about 98% confidence in this instance!

We don’t really acknowledge what goes through our minds or our bodies.  It is sort of just a passing glance in-between other thoughts or tasks.

 

So, how does it get you ready? Here’s how:

• The asanas, or poses, prepare your muscles by conditioning them. Squats, cat/cow, modified pigeon, and a slew of others exercise and strengthen your muscles so that they work a little more efficiently throughout your pregnancy and birth. In addition, the fatigue that they go through from being pushed a bit prepares you for the sensations associated with discomfort while simultaneously building endurance. Particularly, in the poses that generate heat, such as goddess (Grow clients love this one), the body becomes accustomed to the rising temperature and the work it takes to continue in the pose. In poses that rely on opening, or stretching, the body cools. This pattern of heating/cooling introduces you to the cyclical nature of pregnancy and birth, especially of the peaks and falls such as in contractions.
• Prenatal yoga increases body awareness.  Because most of us live hectic lives, we are often out of touch with our bodies and the different thoughts, feelings, and sensations we experience any given day.  We don’t really acknowledge what goes through our minds or our bodies.  It is sort of just a passing glance in-between other thoughts or tasks. You may not even recognize it between greeting customers, caring for other children, or taking your patients’ temps.  The brain barely registers it until…you try to sleep and then all of sudden, you are feeling anxious or restless, or else in pain.  The root of it all seems to escape you.  Prenatal yoga helps you get to the root by giving you the tools to catalog these rogue thoughts and feelings in an effective way.
• Breathing is the single-most important tool you can use on the big day, or any day really! Prenatal yoga classes should always spend ample time breathing. You have to catch your breath and learn how to regulate it for maximum benefit.  Breathing exercises are different and each one has an intended purpose with specific effects.  A lot of people hear “breathing” and automatically think Lamaze-you know, the old-fashioned “hoo hoo ha, hoo hoo hee”. What Lamaze got right (and it has been updated to reflect modern sensibilities), is that breathing is paramount to dealing with labor and non-laborious birth. Meaning: the breathing techniques are incredibly useful for both vaginal and cesarean birth, if for possibly different reasons and with different results. Whether you are seeking to reduce pain or reduce anxiety, practicing some ujjayi breath could be a big piece of the pie.
• Birth and parenting absolutely require adaptability. Prenatal yoga gets you closer to the type B than to the type A.  You’ll learn that one of the tenets of yoga, Aparigraha, or non-grasping, teaches us to question what we hold dear, what we identify with, and why.  Sometimes, what we clench with our metaphorical fingers the tightest doesn’t do us any damn good, other than giving us a sense of pride that really, is irrelevant. This is not to say that ego, preferences, materials, ideas, etc. are bad.  It just means that we often like or want things, even immaterial, that are not based in objective or subjective reality. When we realize that we hold steadfast to something that goes against our nature because it is “cool” or “right”, we learn to examine our internal motivations.  This all translates to becoming more adaptable because we begin to let go and allow new knowledge and new feelings to guide us in the present moment. So maybe you plan to have an unmedicated, vaginal birth but then baby turns breech.  Having practiced aparigraha on the mat might just prepare you to accept the current reality with little to no feelings of regret.
• Lastly, prenatal yoga can prepare you to relax. Like, really, truly let the mind become quiet and the body become still through meditation and yoga nidra practice. Not only is relaxation crucial to encouraging labor to start and progress, to pushing, to undergoing a cesarean section, to changing diapers, and to living somewhat peaceably for the next 18+ years, it is imperative for a healthy mind and body.  Knowing how to relax, knowing when to find a time-out (or time-in?), and letting yourself take care of you is a skill that is necessary. When you near the end of the practice in supine butterfly or side-lying savasana, your body will thank you by resting, and yet, simultaneously setting things up for you mentally and physically for birth.  Your muscles, bones, nervous system, emotions, and thoughts all “reset” so to speak, so that you are one step closer to being a little more prepared by simply being relaxed!

Of all the different ways you can prepare for birth, prenatal yoga is, or should be, at the top of the list for its multi-faceted approach and because it is, put simply, fun!

Solstice and Summer (A Salutation for Kids)

Summer is upon us! The Summer Solstice this year is June 21st and with that, the longest day of the year. For parents, this may be entirely unwelcome-the prospect of a longer day possibly means less sleep. We feel ya.

But-it can be a fun day with a little bit of yoga! This practice and activity should pass a good hour of time thereby effectively making your day, feel like, five minutes shorter. A bit of exercise, some breathing, a craft, some music, and a bit of science makes this day a learning experience and honestly, a fun day with our most favorite star, the sun.

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So, the basic outline is as follows-we’ll get into detail later:

• A song
• A sun salutation
• A story
• Another sun salutation
• A craft
• Another song
• A meditation
• A final rest

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The song: This video is perfect to do a few poses to and to warm up! When they say “sun”, open the arms wide and breathe upward. When they say “tree”, be a tree. When they mention “friends”, hold hands and outstretch the arms and legs.  Alternate each time by reaching upwards towards the sun, touching the toes, and side to side. Get moving!

For the sun salutation, begin by inhaling then reaching up, followed by exhaling and reaching for the mat. Jump (or step) back into downward dog.  Inhale, do a push-up into upward dog. Breathe out again, back into down dog. Hop (or step) forward.  Kids will be able to do this infinitely more times than the adults!

Teach kids a little about the sun, while inspiring their imagination. This book is perfect for kids of all ages because it is short, sweet, and colorful! You can even ask questions at the end to assess for comprehension and get them thinking about how it all connects to solstice and their yoga practice!

If you don’t want to do the same exact salutation, you can play Sarge Salutations and salute the sun with the Sarge, call and response style!

Scout Pinterest or come to Grow’s class to do a fun sun craft! (We have an adorable sunny face planned!) It is easy, cheap, and oh so fun to celebrate the sunny sun with crafts. Not to mention, it increases attention, focus, and mindfulness.

The last song is more subtle and gets you prepared for the final meditation and rest. Grow uses this album quite frequently. But we love the celebratory feel of our favorite ball of gas!

Lastly, the meditation is meant to feel thankful for the life-giving force that is the sun, while also increasing feelings of warmth for ourselves and our friends.  Imagine the sun rising, breathe in slowly. Next, imagine the sun at the top of the sky, making everything light and bright, while the belly is full of breath and the skin is warm as can be. Then, imagine the sun setting, ready to see us again tomorrow as we let go of all the breathe in our belly.

Put your own spin on it, but use this template for a fun solstice inspired practice!

Happy Solstice!!!

Kid’s Yoga is NOT Kid’s Fitness

Sometimes when I am talking with people and they ask what kid’s yoga is, I hesitate to answer because honestly, I suck at elevator speeches and because going for the succinct answer doesn’t always supply the clearest picture!

Many people automatically imagine a bunch of calm kids stretching and meditating on their respective mats in a room as adults would. Well, this isn’t exactly the case. While one of the goals is to encourage a sense of stillness within kid’s bodies and minds through consistent practice, a kid’s yoga class is hardly a quiet, seated retreat like adult classes are. In fact, they are quite rowdy and full of rambunctious kiddos ready to get their wiggles out.

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Naturally, they must be the same beast of a different name, right? WRONG!

So then, what is the difference between a kid’s fitness class and kid’s yoga class?

Naturally, they must be the same beast of a different name, right? WRONG!

Kid’s yoga has three important components, just like adult yoga does. The only difference is in how it plays out during class. Those three components are asanas (poses), pranayama (breathing), and meditation (relaxation and mindfulness).  Kid’s yoga is about maintaining health in the body, mind, and spirit rather than just the body alone as in kid’s fitness classes. I want to make it clear that there is an absolute need for fitness classes! They tend to be more cardiovascular in nature and fulfill the need for our increasingly sedentary lifestyles. Kid’s yoga fills an entirely different need and is complementary to other kid’s fitness classes and sports.

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So, what does a kid’s yoga class look like and what results from regular attendance?

A typical kid’s yoga class with Grow Yoga includes fun music and follow along poses, games to increase flexibility, cooperative skills, balance, and self-awareness, activities that inspire kids to think about the world around them and their impact, as well as stories, crafts, and relaxation exercises.

All music, books, and arts and crafts supplies are provided, as well as special props and materials for games and activities.

What results from regular attendance is kids who become more physically and mentally “fit”

What results from regular attendance is kids who become more physically and mentally “fit”. Kids who are more emotionally intelligent and spread their compassion and empathy to everyone around them. Kids who have extra tools in their box to face adversity and develop skills to alleviate anxiety and stress. In short, kids become happier and calmer. Pair yoga with their favorite sport or favorite fitness class, and you are on your way to setting your progeny up with a toolbox filled to the brim.

If you’re curious, come to The Language Learning Center on Saturday at 10:30 AM to find out what all the hype is about!

Prenatal Yoga in Camden County? YES!

Prenatal yoga is here, yay! Starting Friday, May 26th, pregnant people will be able to have a place to practice in Camden County, Georgia. I’d call that a win!

So, two questions you may have and two answers you shall receive:

What is prenatal yoga?

Prenatal yoga is what it sounds like! It is yoga adapted specifically for pregnant people! We practice the asanas (poses) more carefully and with the intention of realizing the changing dynamics of our bodies. We practice breathing techniques that release anxiety and that prepares us for the duration of pregnancy and birth. We meditate and learn to find moments of calm and stillness while remaining content in the present moment so that we can connect to our evolving mindset and to our babies. Pregnancy requires a unique approach to…well, everything!

Why should I go to prenatal yoga?

Because of all the changes associated with pregnancy, many people experience pain, discomfort, stress, and isolation. Prenatal yoga helps us to relax and rejuvenate like other forms of yoga, but it (and particularly, the teacher) recognizes the challenges we endure and the support we need from other expectant persons and from our entire care “team”.  When you go to a prenatal yoga class, you’ll will be respected, heard, and supported in your pregnancy and parenting journey. You’ll be embraced, (literally, if desired!) with open arms! You’ll, hopefully, learn ways to alleviate any discomfort, reduce anxiety, develop self-awareness and compassion, and get prepared for the Big Day emotionally and physically. You might even find your tribe!

Class begins this Friday, May 26th in Kingsland. I hope to see you there.

-Heather

Family Yoga in Camden County, Georgia! Yes!

If you are a resident in Camden County, Georgia and are pretty consistently finding yourself asking what you and your family, especially those with young kids, can do this weekend, you’re in luck! Come to Family yoga in Kingsland. Classes will be at The Language Learning Center building beginning on Saturday, May 27, 2017 at 10:30 AM. Not only will it be a new way to pass the time, you’ll reap excellent benefits, like…

First and foremost, our Family Yoga class is for families of all types, shapes, and sizes who want to have fun and bond. Using the Kidding Around Yoga method, Family Yoga classes are equally silly, thrilling and relaxing. Seriously! We laugh, play, craft, stretch, and breathe.

In our Family Yoga class in Kingsland, Georgia, you will learn why we do yoga (hint: to still the mind).  You will learn how to breathe in different ways that help us calm down when we are upset-this is particularly helpful for avoiding those afternoon meltdowns. For real. You will learn what meditation is, how to do it, and why. It isn’t scary, I promise!

You and your kids will play fun yoga games together. Think a variation of “Simon Says”. You and your kids will get more flexible and more active through songs, storytime, and partner poses. Everyone in your family will feel closer, more connected, and more confident after going to Grow Yoga’s Family Yoga classes. You’ll take everything that you learn in our weekly yoga classes into your week. The adults and the kids in your family will become more grounded and able to find a bit of peace in daily life. And we definitely could use more peace, right?

We don’t take ourselves too seriously, but we are ecstatic about the serious benefits of kid’s and family yoga! We peace out together, we learn together, we have a blast together, and we GROW together!

So, come on out every Saturday to kid’s yoga/family yoga, beginning May 27, to The Language Learning Center in Kingsland to stretch, bend, breathe, and grow with us!

Peace,

-Heather

 

Do Kids Need to Worry About Alignment?

A question I often get asked is, “is it important for kids to worry about alignment in yoga?” While you never want kids to do something totally dangerous (I am dreaming here), alignment is not the focal point for a kid’s yoga class and really, it is not important for them to have “perfect alignment”. Why? Because…

• Kids (in general) naturally do what feels good! Teaching kids for the last couple of years in various locales (St. Mary’s Georgia, Jacksonville, Florida, and Hampton Roads, Virginia) has shown me that kids are more body-aware than most adults. They tend to have great instincts about how they move, why they move that way, and when to stop.  When they are in a class environment or otherwise are being remotely mindful, they move in ways in which they feel the most benefit, physically and mentally. Now, impulse control is another issue! Just because most kids, most of the time know (and do) what is good for their bodies, it doesn’t always mean that they aren’t tempted to do not-so-good things! It is important that we encourage their awareness by asking them questions about their favorite movements and poses and it’s important that we have strict boundaries about potentially dangerous behavior, such as flips and horse-play. Yoga class is for yoga 🙂
• There’s not a lot of asana in a typical class. You heard that right! In a kid’s yoga class, we sing, dance, play games, do crafts, etc. while teaching the three main components of Hatha yoga. They are meditation, breathwork (pranayama), and asana (poses). About 35-45% of the class is poses, they are not held long, and we teachers demonstrate how to do them. We talk with you and encourage you to rock your pose the way that feels the very best! We avoid poses that are very definitively not child-friendly, like peacock, headstand, breath retention, scorpion, etc. Because we space the class with intervals of play, we reduce the chance of injury and boredom.
• Alignment is arbitrary anyway. In some circles, yoga alignment is key and is the absolute focus of the class and of one’s yoga success. While it is true that there are certain poses where alignment matters more than others (some warriors, tree), alignment is pretty arbitrary because we are individuals with individual bodies. Without an X-ray, you can’t see where your bones and connective tissue touch and therefore, it is extremely likely that one person’s downward dog won’t look like their neighbors-and for good reason as it may be literally impossible or else cause pain! Even with the aforementioned poses where alignment is a tinge more important, there is always room for flexibility (pun intended) so that the individual can discern if it feels right.

In effect, for growing kids who (we) want to learn about the wholeness of yoga, alignment is pretty low on the priority list. We teach it in an organic way when the need arises based on the event, the pose, and the kid. A good rule of thumb is “If in doubt-don’t do the pose at all”. We teach them to honor their bodies by listening to pain and to what feels good. Yoga is about connection-especially kid’s yoga. We encourage them to connect everything, including what they feel and what they do! So no, kids do not need to worry about alignment.

All the light,

-Heather

It Doesn’t End on the Big Day

You probably think about the Big Day a lot. Even before it’s remotely close to time, many many people dream about the birth of their babies. Movies portray it. Books are written about it. But the hours, days, months, and years after birth are largely forgotten or mentioned only in passing. Parenting ranges from easy peasy to extremely difficult. Even on the easiest of days, parenting, especially in the early years, is surprising at best and downright exhausting at worst.

It’s amazing we spend so much time either planning or thinking about the Big Day, but we put so little thought into what happens afterwards. We might daydream about our daughter’s eyes or our future son’s hair, and as individuals we might consider what those first few months will look like, but as a society, we don’t delve into what postpartum days entail. And let me add, I believe the postpartum period definition should be extended by a few years. Three months is like ten minutes when you have a baby/babies/multiple children.

I want to be clear, the postpartum period is different for each birthing person and their family and it’s almost always different each time an individual gives birth. There is no right way to adjust or handle the changing dynamic. It’s unpredictable what each day will feel like, what your plans and reactions will be, and how it’ll all go.

There is something you can do to be prepared and stress-free though. Even more importantly, there exists valuable help for the tired, weary, and elated parent.  It’s one of the best kept secrets that people should know. It’s called professional support.

“WHAT?” You might be thinking, “this is easy!”, “I don’t have postpartum depression!”, or “why do I need support? I am prepared.”

A professional postpartum support specialist, also known as a postpartum doula, or new family support person is there to making your day even better or save it altogether, depending on the day, of course. She (or he) is like a fairy godmother for those fortunate to call themselves mom and dad.

The range of what we do is wide and personalized to your unique situation, but in general, a postpartum doula offers educational/informational, physical, and emotional (the most important and subtle, in my opinion) support.

They’re with you when you realize that it doesn’t end with the Big Day. They are your shoulder to lean on, your extra set of hands around the house, the baby whisperer so you can shower, and the expert on all things related to birth, postpartum, newborns, and parenting.

You do not need a postpartum doula, but you’ll notice it’s hard to let her/him walk out the door when their shift has ended!  He/she just has the magic touch and always seems to say the perfect thing that gives you strenght and confidence.  Her perspective and her ability to support you unconditionally makes your days easier so you can enjoy parenthood.  This professional is quite possibly one of the best investments people in their childbearing years can make.

If you have questions about new parenthood or postpartum support and how you can benefit, please contact us.