TIPS TO SURVIVING EARLY MOTHERHOOD

May 5, 2017 by Full Circle KC

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.

KISS= Keep It Simple and Slow

1. Lower your expectations

My husband: “Lower your expectations”

Me: “I’ve already lowered them”

My husband: “Then lower them one more time and be gentle with yourself”

Such truth in this!

2. If this is your first- set up camp

With our first we set up camp in the living room, we ate there, we slept there, we bonded as a family of three there. We let the world around us continue to happen while we entered our new life as parents.

3. Say yes and Say no

Say yes to friends, family and neighbors helping you. People want to help, but don’t always know what to do. Give them something to do: maybe it’s prepare a meal, maybe it clean dishes, maybe it’s do the laundry, maybe it go to the grocery store, maybe you need a shower let them watch your little one, maybe you need a 10 (or more) minute walk to regroup- again let them ooo and ahhh over your bundle of joy.

Say no to friends, family, and neighbors, it’s okay. You become very popular when you bring baby home! Saying no when you need time to bond, rest, just have some time for adjusting is okay. It’s a big deal to give birth and settle into a new rhythm.

Common Pregnancy Discomforts And How Prenatal Yoga Can Help

May 2, 2017 by Full Circle KC

At the beginning of every prenatal yoga class I check in with my mamas to see how they are feeling. Many times they feel great, other times discomforts are mentioned such as hips, lower back pain, sciatica nerve. Our bodies are undergoing such crazy changes, it’s not surprising, discomforts can arise. Prenatal Yoga can help with all of these discomforts.

I’ve had some requests recently about poses for sciatic nerve discomfort. Pain from the sciatica radiates in the lower back, down the leg and sometimes to the feet and toes. This is due to where the baby is resting, pressing on the nerves of the spine and hip, specifically the sciatica. It can also be due disc problems in the lower back or a tight Piriformis muscle in the hip.

Remember to always listen to your body. Yoga should not hurt. If something doesn’t feel right come out of the pose.

Here a few prenatal yoga poses you can do to help relieve this discomfort:

cat/cow- hands under shoulders, knees under hip starting in table top position inhale. On an exhale round your back. On a inhale come into cow. This helps drop baby forward and warm up your body, stretching back and hips. While in this pose, move into a flat back and look over right shoulder. Do the same with looking over the left shoulder to feel a slight lower back stretch.

Downward facing dog- with slight bend in knees- pressing fingers into ground, lifting from the hips and pressing back with your heels. Carve out your armpits to open your upper back.

Wide Leg forward fold- step legs out to a wide stance. Fold forward hinging from hips. Using blocks or folding forward. This pose stretches the back and hamstrings.

Seated Pigeon pose- a great pose to do at work. Sitting on the edge of a sturdy chair place an ankle on the knee. Sitting tall, hinge from your hips and exhale forward. This pose stretches the gluteal muscles

Thread the needle- same as above, however lying down.

May Schedule

May 1, 2017 by Full Circle KC

May happenings at Full Circle Yoga KC.

Thursdays prenatal yoga now moved to 10:00 am. This is a great time for moms to be who have children in mom’s day out programs.

Full Circle Yoga KC is traveling to Independent Living communities offering chair yoga. Currently teaching chair yoga at Brookdale Wornall. I’l be attending The Welstone at Mission Crossing’s Health Fair on May 25th to teach a chair yoga class. Book chair yoga for your community now by emailing fullcircleyogakc@gmail.com

Full Circle Yoga KC is excited to announce our partnership with Brookside Babies! Look for us the Brookside Art Fair May 5-7th!! We are excited to join forces in supporting the Brookside community.

Essential Oil Classes taught by Zandi Audiss, RN, BSN and Jenny Hellman, LMSW

May 9th at 5:30pm- Toxic Free Living- come learn about simple ways you can get rid of toxins in your home through the use of Young Living Essential Oils.

May 30th at 5:30pm- Essential Oils 101- Interested in essential oils? Have you heard some buzz about essential oils? This class will share the incredible benefits Young Living Essential Oils can have for your health and wellness.

April ended with a great training through Groovy Kids Yoga! Coming soon- kids yoga!

5 Easy Baby Yoga Poses

April 28, 2017 by Full Circle KC

Baby Yoga Poses at Full Circle Yoga are so much fun for all! The baby gurgles and laughter is our live music as we practice yoga together!

At Full Circle Yoga KC, our mommy and me yoga incorporates 4 sections of practice:

Baby Massage
Mommy Yoga while engaging with baby
Mommy and Baby Yoga
Shavasana with massage for mommy

A few baby yoga poses that we do together at Full Circle Yoga KC:

Side Plank Variation with baby lying on your mat. Benefits include:

help baby with tracking while you wiggle your fingers
help support and build abdominal muscles for mom

Modified Boat Pose with baby sitting in your lap or facing out on your thighs. Benefits include:

tummy time for baby if facing out on your thighs
Strengthening core for mom

Warrior I with baby in arms facing toward on your thigh or facing outward

helps baby practice head control and sitting up
Builds leg strength. Add lifting baby overhead and bend your elbows to bring baby in for a kiss to build arm strength.

My Favorite Prenatal Resources

April 24, 2017 by Full Circle KC

Here are some of the Prenatal Resources that Full Circle Yoga KC finds useful. Full Circle Yoga KC is an Overland Yoga Studio specializing in Prenatal Yoga, Baby Yoga and Chair Yoga for seniors.