As Birthday's approach

One of the most common questions I hear from Doula clients is: "How do I keep from tearing?" Know that tiny tears or "skid marks" are very common and heal without stitches. Below are a few suggestions on birthing your baby over an intact perineum (these are only meant to give you some extra tools in your bag-always discuss things you have questions about with your provider and/or your birth support team. There is lots of information out there, try what makes most sense to you!

-We emphasize this one in every class-KEGEL! It truly is important gals, for numerous reasons! We need to kegel throughout pregnancy to improve vaginal tone and increase conscious awareness of the perineum. When it comes time to push your baby out you will want to focus in this area. So, practice practice practice! Whenever you are in the car, on the couch or the toilet!

-Know your birth attendant's philosophy regarding natural (mother led) pushing, restrictions on pushing time etc. Reason being, it is generally believed that if we can push our babies out slow and steady in sync with the natural urge to push, we have time to stretch. There are circumstances though that require "coaching" during pushing.

-Try to avoid lithotomy position or pulling back on your legs while pushing. this tightens the perineum. Practice your SQUATS! Birthing in a squatting position may be gentler on the perineum and as an added bonus you have gravity helping you out! You may also want to consider the side-laying position while birthing, which helps bring about a slow birth therefor fewer tears.

-When in the home stretch (Pardon the pun!), just before your baby's head begins to show, your partner or birth attendant may apply warm compresses to your perineum with firm, steady counter-pressure to give you a bit of relief. You'll want to start pushing more gently as baby's head is crowning-short grunty pushes at this time. When baby's head is crowning, lubricating the perineum with K-Y jelly or oil will help baby slide out.

I will post later on perineal care after birth. Whether healing with or without stitches, we are left a bit sore after giving birth! In the meantime enjoy the time you have at the studio to be with your expectant sisters practicing yoga, sharing your supportive and loving energy, and cultivating strength and wisdom in yourselves! You all are amazing!

No Class This Saturday

Goddesses-
I just wanted to let you know that there will be no prenatal class this Saturday the 27th.  Class will resume after the holiday as regularly scheduled.
Kick your feet up and enjoy the holiday!  I hope you all get time off and aren't expected to cook for an army this year.
Should you become stressed, angry, or otherwise "hot", get on the floor and practice some Sitali Breathing.
Sit cross legged in easy pose, back straight.  Stick your tongue out and curl it like a tube (go somewhere private so your partner doesn't make fun of you).
Close your eyes and lightly gaze up at the third eye point, drawing the air in through the straw you made with your tongue, and exhaling through the nose.  This will take some control- you'll want to suck up the air really fast.  Don't.  Slow down, and breathe for 3, 7, or 11 minutes to find your patience and cool head restored.  Click below for a quick tutorial.
http://www.youtube.com/watch?v=AnSHvcmCiWQ
Remember- next year you can have wine.
Love,
Mol

Yoga Mammas!

I absolutely revere pregnancy and birth! That being said, I know from personal experience that both have their challenges! It's hard work! Truly though, for the greatest reward. As a Doula I physically and emotionally support women throughout birth. I have done this work in the hospital environment for five years. It is a tremendous honor to help other women realize their own incredible power and strength during this greatest of life changing moments. I strongly feel that we have great opportunities to actively tap into our vast strength as women during pregnancy as well. Practicing Prenatal yoga is a fantastic way of consciously participating in pregnancy as well as being supported by other pregnant women and your yoga Doula! I feel it helps us stay in touch with our bodies and be in tune with our babies. Instead of feeling like pregnancy is happening to us and we are completely handing our bodies over, we are able to honor our bodies and know that we are doing this! It is also nice to know that we aren't doing it alone! In addition, we are training for the physical and emotional aspects of giving birth and it really does make a huge difference! We are being present.

May you all have happy, healthy, empowering journeys into Motherhood! Know that you have all the knowledge within you to birth and that you are enriching that knowledge immensely by being yoga mammas!

Did you know...

studies indicate that women who practice prenatal yoga experience quicker recovery, a better sense of well being, and more control over weight gain than their sedentary sisters?
From a yogic perspective, when you practice prenatal yoga, you are beginning the practice of creating space for you and your child.  When you bring your best intentions to the mat, carving out a space in time to be with your baby outside of your normal activity, you inform your baby of his/her importance in your world. You are already an amazing mother!  What a gift for both you and the soul developing within your body.
Congratulations, dedicated moms.  Keep it up!

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Thanks,
MOl

If there's anything you do while you're prenant...

Read this book.   

This is so inspiring and helped me through both my pregnancies.  It's written sort of like a guidebook, trimester by trimester.  There are exercises (Kundalini yoga inspired) and meditations to do in preparation for birth, as well as birth and pregnancy stories from some of Gurmukh's students. 

The only problem that I had with the thing was that I began to long for a class like the ones described by Gurmukh and her lovely band of happy pregnant girls. At the time, I lived in the dreaded Phoenix and was a gazillion miles from anything even close.    

But lucky you- we're right here.  Come and "Sat Nam" all you want!

Introduction

I suppose I ought to introduce myself-
I'm Molly Krause, co-director of Hot Yoga Downtown and mother of two (four and 3 months).
Being an active woman and going through two pregnancies was not the blissful experience I was lead to believe it would be.  I felt duped.  The creation process was indeed amazing, and I felt empowered during and after my births, but I didn't feel like there was a place for me to discuss honestly what I was going through psychologically and emotionally for ten whole months.
That was what precipitated my attending the Khalsa Way Prenatal training in Los Angeles with Gurmukh Khalsa.  I was certified in May of 2010 and vowed to open a space at our studio for women in all stages of pregnancy to find community - and to work hard.
I currently hold classes at Hot Yoga Downtown on Saturdays at 1 PM, taught in "The Khalsa Way".
This blog is designed for all pregnant women to talk and ask questions of our "advisory board", which consists of doulas, midwives, and prenatal yoga teachers.
Ask away, ladies.  You have lots to share, I have no doubt.

Saturday class

The ladies were strong and beautiful as usual, working the poses and showing some serious dedication as moms to be.
Always a pleasure to work with you, goddesses!  I hope you went home, had a healthy meal, and rested.

And so it begins...

Welcome to the sweetest prenatal blog spot on the web!

Write anything you like- 

questions, advice, and rants are all welcome.

Pregnancy and birth are nothing to be quiet about... 

it starts with you.