Blog | Full Circle Yoga Studio in Kansas City

Transition Into Motherhood

August 2, 2017 by Full Circle KC

Transition Into Motherhood is

Joyous

Messy

Scary

Right of passage

Some of us thrive on transitions, others struggle with transitions. Giving birth is such a momentous moment and transition in a Woman’s life, a right of passage into Motherhood. For some, entering Motherhood is smooth, easy, and they take on the role without a hitch. For others, and probably most of us, the transition into Motherhood comes with struggles, challenges, fears as we discover new possibilities within ourselves. No matter how we deal with transitions, the reality is, Motherhood is life altering, forever. When I reflect back my transition into Motherhood I’m grateful for the wisdom I learned from others.

Be gentle with yourself: You’re new at this. As women we can be so hard on ourselves in getting it right the first time. Motherhood is a life long job that you never retire from! As with anything new it takes practice and often times finding a niche that works for you. Like with yoga, we stumble through challenging poses, yet with practice we become more graceful, more confident.
Use your support: It takes a village walking through the journey of motherhood. Connect and lean on those around you that trust in you. Allow them to walk this journey with you through supporting one another. A wise mother told me one time “say “yes” when help is offered”. Unfortunately as a society we have created this idea that motherhood is all bliss and joy. The reality is, motherhood is the hardest job we will ever have. It’s important to remember your body is going through tremendous change mentally and physically. Postpartum anxiety and depression is real for many moms. Professional support is needed when this unexpected hurdle presents itself.
Enjoy this time: For so many reasons, enjoy this time. The beginning years of motherhood happen so fast it’s hard to catch your breath sometimes. Embrace this change even during the bumps along the journey.

“In giving birth to our babies, we may find that we give birth to new possibilities within ourselves.” – Myla and Jon Kabat-Zinn

Full Circle Yoga in Overland Park was founded in 2017 by yoga teacher Jenny Hellman focusing on wellness in the early stages of family life from prenatal to early parenthood and the older adult years. Full Circle Yoga KC is an Overland Yoga Studio specializing in Prenatal Yoga, Baby Yoga and Chair Yoga for seniors.

Kids and Yoga

July 31, 2017 by Full Circle KC

What fun I had last week to lead Groovy Kids Yoga with a bunch of smart, creative, and determined little yogi’s! I started off the class with these questions:

1. Who has done kids yoga before?

Brilliant Answers: Everyone raised their hand. I was happy to see that they had all had some experience in practicing yoga. Bringing yoga to children is going to support the next generation in supporting their ability to ground down, appreciate community, and be healthy.

2. Why is yoga good for you?

Brilliant Answers:
1. 4.5 year old- It makes you strong (as the arms were flexed when telling me this).
2. 6 year old- It helps you be flexible.
3. 10 year old- helps your muscles build strength
Yes, those are all correct!

Full Circle Yoga in Overland Park was founded in 2017 by yoga teacher Jenny Hellman focusing on wellness in the early stages of family life from prenatal to early parenthood and the older adult years. Full Circle Yoga KC is an Overland Park Yoga Studio specializing in Prenatal Yoga, Baby Yoga and Chair Yoga for seniors.

Breastfeeding Tips

July 26, 2017 by Full Circle KC

First off, I always tell my mamas I work with it, it can be HARD!!!! Be GENTLE with yourself and your little one! In our society we are primed to believe that as baby comes into the world breastfeeding “just happens.” For some, this happens, for others, such as myself, this was NOT the case.

Me breastfeeding my daughter in Muir Woods

I was committed to breastfeeding and was so grateful that a friend had warned me it may not be easy. I was VERY thankful for the kind warning when that became my reality! With my first child, breastfeeding was extremely difficult for the first several months, everything from latch, milk supply, and sore nipples. I remember one night being up late at night trying to breastfeed by daughter- me holding part of my breast while I held her, my husband holding my breast and trying to keep the nipple shield on! I remember saying “I bet you never expected to hold my breast in this fashion!” laughing and crying at the same time. It was hard emotionally and physically!

We did finger feeding with a feeding tube and syringe, used nipple shields, tried different positions to support latch and relaxation. I spelt like maple syrup with my intake of Fenugreek. I was religious about drinking a class of water right before nursing. I pumped a lot. I attended a weekly breastfeeding support group that helped me feel “normal.” The support group also reassured me my daughter was getting milk with a weigh in before and after breastfeeding. I had 1:1 lactation support.

When I look back on this experience, I’m so glad we worked through the hurdles. It was so nice to be able to connect with my daughter through breastfeeding. I felt I was supporting her health and my health at the same time knowing the benefits of breastfeeding.

For some, it’s just not possible despite trying everything. Again, I can’t stress the importance of being gentle with yourself. You and your baby will bond. You and your baby will be healthy.

Breastfeeding tips:

Be GENTLE with yourself and your little one. You’re both learning a new skill! Stressing and having anxiety reduces milk supply and baby can sense mama stress. Practice a few deep breaths, find a relaxing and supportive environment.
Find SUPPORT. Request a lactation nurse in your birth plan and ask again after baby arrives. Reach out to your local Le Leche League
Find SUPPORT. Find a support group, you are NOT alone if breastfeeding is challenging.
Find SUPPORT. Make sure you have a supportive medical team that respects your goals.
Be EDUCATED. Know that there is so much support and different methods and tools to help support breastfeeding- www.kellymom.com is a great resource.

A few resources:

www.kellymom.com
The Womanly Heart of Breastfeeding (Le Leche League International Book)
The Breastfeeding Book by Dr. Sears

Yoga Tip of the Day

June 28, 2017 by Full Circle KC

Yoga Tip of the Day:

Yoga doesn’t have to be on a mat, yoga doesn’t have to involve moving. Yoga can simply be connecting to your pranayama, your breath.

Prenatal Yoga In The Third Trimester

June 22, 2017 by Full Circle KC

Prenatal Yoga In The Third Trimester offers two main benefits, final preparation for labor and ease discomforts. This is the final stretch of pregnancy bringing daily reminders of baby as baby grows and moves. Some Mamas come into my studio still glowing and feeling wonderful, other Mamas find the final trimester quit challenging. This is a time of continued major change both physically and mentally.

Prenatal Yoga In The Third Trimester

Education is provided during poses, reminding Mamas what poses help during labor and poses that can be done everyday to strengthen and open the hips. Time to turn inward to connect with baby and connect with Mama’s inner strength is provided. Attention to breath, and the power breath will offer during the birthing journey is practiced throughout class.

Feedback I hear from Mamas in the third trimester: “I sleep so much better after I come to prenatal yoga. My husband thanks you too, because he sleeps better too, since I’m not tossing around.” And, “the discomfort in my hips and lower back is so much better after my practice.” And, “the breathing we did in prenatal yoga SAVED MY LIFE.”

Poses For The Third Trimester Of Pregnancy:

Margaryasana (Cat/Cow) to drop baby forward and away from the lower back area, to ease discomfort. This pose helps baby get in optimal position for birth. This pose is also a great pose to do during early labor to begin warming up the body for the work ahead.
Malasana (squatting), is a powerful hip opener that is done as long as baby is not breach or placenta previa is not present. Again, another great pose for labor. During this pose we close our eyes down and set our intentions of strength and courage for labor and delivery.
Chest and diaphragm openers such as modified Ustrasana (camel pose) help with the shortness of breath sometimes experienced during this trimester and opens the chest to allow more breath to enter.
Utkata Konasana (Goddess Pose) is the ultimate pose in prenatal yoga, encouraging Mama’s to find the Goddess within them. This is a great pose to hold for 1 minute, about the length of a contraction to strengthen the pelvic floor and to mentally prepare for the waves of contractions that will eventually bring baby into the world.
And finally, maybe one of the most important poses, Shavasana, which can look different for Mama’s as they find a position of comfort. It may be with the feet up the wall to help reduce swelling. Or maybe, Supta Baddha Konasana (Restorative Bound Angle Pose) to relax hips open. This is a time of reflection and surrendering as well as a time to connect with baby.

This is the final phase of such a momentous time in a woman’s life. Prenatal yoga in the third trimester can be a time to slow down and mentally prepare for the future of labor and motherhood.

Read Prenatal Yoga In The First Trimester

Read Prenatal Yoga In The Second Trimester