Blog | Full Circle Yoga Studio in Kansas City

A Birth Story

January 15, 2020 by Full Circle KC

A Birth Story

Beyond the Stretch
By Andrea G.

My birth was nothing like I thought it would be yet exactly like I envisioned it to be. Labor started well
before I knew it had, my water broke just as we were getting into bed for the night so I knew there was
a good chance we’d be meeting our little one soon, little did I know, it would be much sooner than I
thought. I have a deep trust in my body and it’s ability to birth my baby. The mind is often where the
distrust can come from so I spent 9 months mentally preparing myself by reading about home births,
repeating positive birth affirmations and visualizing my birth. When I was woke by a contraction a few
hours later I knew it was time and I felt ready. Within about 30 minutes the contractions became much
more intense and closer together, that is about the time I convinced my husband to get the pool ready.
I moved from the bed to the shower the warm water felt good while I rocked back and forth in goddess
squat, but when I’d get a contraction I would describe it as “bearing down” but from all my reading I
knew that “bearing down” was the pushing phase of birth. I next moved to the toilet and quickly knew
that I was in fact, bearing down! I had my husband call the midwife who only stayed on the phone long
enough to know that she was going to be late! Still in a little disbelief that my labor could be progressing
so quickly, as it was only about three hours from the first contraction that woke me, I had my husband
feel the babies position and he calmly suggested I get in the pool. I think we both knew the baby was
coming soon but neither of us wanted to say it out loud! Once I got in the pool I had one contraction and
then a rest, it was like suddenly I could relax, like I hadn’t been working hard the past few hours. Next
contraction I could feel her head coming but then would go back, just one contraction later her head
fully birthed. I took a nice deep inhale and then exhaled as her body swam out into the pool. My
husband swept her up and handed her to me. She snuggled on my chest, me in his arms. We started
talking and she looked up at us with her big eyes, she knew us!

As many people will tell you pregnancy is a wonderful and magical time, and they are not wrong;
however, there are some things that can make pregnancy more enjoyable. Yoga is one of those things.
Not all yoga or prenatal yoga classes are created equally though. Listening to your body is always the
first and most important thing, but if you feel well, we are capable of quite a bit while we’re pregnant.
This really shouldn’t be a surprise, we’re women, we create, carry, birth, and nourish!

I did yoga prior to becoming pregnant but the first trimester pretty much took me out of the game when
it came to physical activity (or anything for that matter). Once the nausea subsided in the second
trimester, I was ready to get back into my yoga practice, but what was okay to do while pregnant? I
ended up going to a prenatal yoga class and, though it was relaxing, it was quite boring. I thought, well I
might be pregnant but surely my body can do more than this! That is when I found Full Circle Yoga KC
and the wonderful Jenny. She took us through a vinyasa flow, sure there were a few modifications for
moms who were further along or any who medically needed to modify, but otherwise it was a flow like I
did before becoming pregnant. I was happy and amazed to see that I could safely do pretty much all the
same asanas (postures).

What I loved most about Jenny’s class was how she structured it in a similar way to the birthing process.
We’d start out slow, warming up our bodies, gradually moving into a vinyasa, and then hold some
strength poses for a longer period to imitate a contraction. Jenny was always reminding us to move our
bodies with what felt right to us and breathing slow and deep into any discomfort.

There were two phrases that Jenny would regularly say in class that became a mantra to several of us;
While holding a deep squat for a minute (average time of a contraction) Jenny would say, “you can do
anything for 60 seconds,” and often when talking about our upcoming birth she would remind us that,
“you can do anything for 24 hours,” which is the average length of birth for a first time mom. Though
while in labor I definitely told my husband, “I cannot do this for 24 hours!!” these mantra’s, the
reminder of breath, the strength, and endurance I gained in yoga and knowing that so many women
have birthed before me got me through each and every contraction and allowed my baby girl to move
through me and into this world. (And the good news is that when I let my husband know I couldn’t last
24 hours, I unknowingly was already in active labor and only had 4 hours to go).

Outside of the physical benefits that yoga provided my ever-changing body, the space Jenny created for
us felt good. Sure, anyone can do prenatal yoga at home but at Full Circle Yoga KC we had a safe place to
move, breathe, ask questions, and truly be present with our little one growing inside of us. Most
pregnant women know that people love to offer advice, unsolicited or not, and as someone who has
now had a child I feel confident in saying…..we forget a lot of things. So, when you’re pregnant and you
feel a certain way or wonder if something is normal or not there is nothing better than being in a room
with women who are not only currently pregnant but several are at the same point in pregnancy as you.
Sometimes learning that they feel the same way can lift a worry or ease your mind.

I’m one to listen to my body and use my intuition. I talked to my baby daily and set the intention for the
birth I wanted. Prenatal yoga was a bonus along my journey. I think all pregnant women can gain
something from it whether stretching, moral support or a quiet place.

Namaste

Full Circle Yoga KC is a Kansas City yoga studio that specializes in embracing the full cycle of life. Classes include Prenatal Yoga and Bring Your Own Baby (BYOB) Yoga , Mama and Movers Yoga, for those entering the beautiful journey of pregnancy and the transition into motherhood. Full Circle Yoga KC also offers several other Family-Centered Classes and workshops for parents.

Happy New Year and Happy Birthday!

January 9, 2020 by Full Circle KC

Greetings FCYKC Families!

Wow, and just like that we hit a new decade!! I hope your 2019 ended with holiday cheer and time to be with those you love. Now that kiddos are back to school, I feel like I have some moments of quite to reflect on where Full Circle Yoga KC has been and where it’s headed. Had you asked me 5 years ago if I’d be an entrepreneur and own my business I would have looked at you like you had 3 eyes. Sometimes opportunities and ideas arise out of unplanned events in our life, and sometimes it’s those times that the best opportunities present themselves. I’m so thankful for the unexpected opportunity and birth of Full Circle Yoga KC!

This month Full Circle Yoga KC celebrates it’s third year in the making! In the last three years we have served over 300 families and taught just over 1,000 classes! I am honored and humbled that we have had the opportunity to serve so many families in a short amount of time. While I often think how do we reach more expectant Mamas, or new Mamas, or families, it’s important to celebrate the accomplishments made and trust in the process (just like birth- trust in the process). I am so truly grateful I’ve had the opportunity to meet and connect with almost every one of the families we’ve served, crossed paths with the most amazing crazy strong women teachers that teach classes at the studio. It’s hearing the birth stories, supporting new Mothers and families, working with awesome women that Full Circle Yoga KC is strong and making great things happen in this new decade!!!

Here’s what ahead-

Workshops– Our website now has a tap for workshops. It’s not complete yet, but soon it will be filled with our 2020 workshop schedule!

Saturday, January 18th 2:00 pm-4:00 pm Write Your Birth Story Workshop

Sunday, January 19th 2:00 pm-4:00 pm Kids Yoga 101 Workshop with YogiCommunity

Monday February 3rd 6:00 pm-8:00 pm A Circle of Sharing and Support for NICU Mothers with author Sarah DiGregorio

Sunday February 23rd 1:30 pm-3:30 pm- Mother’s Blessing Event

Sunday, March 8th 1:00 pm-5:00 pm- Coming of Age Workshop

Follow us on Facebook, Instagram and our website www.fullcircleyogakc.com to stay up to date on our classes and workshops!

_________________________

We look forward to seeing you in 2020!!!

Hugs,

Jenny

Owner/Founder

Full Circle Yoga KC is a Kansas City yoga studio that specializes in embracing the full cycle of life. Classes include Prenatal Yoga and Bring Your Own Baby (BYOB) Yoga for those entering the beautiful journey of pregnancy and the transition into motherhood. Full Circle Yoga KC also offers several other Family-Centered Classes.

Why Practice Yoga During Pregnancy

December 3, 2019 by Full Circle KC

Why Practice Yoga During Pregnancy

As one Mama said “First off I am NOT a yoga fan whatsoever, but my doctor suggested it so I took a class. I went home, was completely relaxed and slept way better than I have been.”

The number one reason women decide to attend a prenatal yoga class is because they hear it helps reduce discomfort with pregnancy. The number one reason women continue to return because they get SO MUCH more than improved comfort. There are both physical and mental preparations required to bring new life into the world and if you find a yoga class that is specifically designed for prenatal you’ll quickly find so many benefits!!

“Full Circle Yoga KC really help me during my pregnancy. I started going when I was 17 wks, and continued going till I delivered. Full Circle helped me physically and mentally. When I was feeling uncomfortable in my body as it grew, yoga would help me stretch it out and reconnect with it. I met many great mamas there, which provide a warm and understanding community. I would highly recommend this studio to any women embarking on this adventure. I personally am looking forward now to the BYOB classes with my little girl. Thank you Full Circle.” -Brittany

Prenatal yoga creates space for your mind to be open and clear. It allows your heart and mind to tap into the already courageous and powerful YOU.

“I feel supported by this strong group of women. I am confident that the mental and physical techniques I have learned in prenatal yoga will help me in my birthing experience.” -Amanda

The feels that came with pregnancy can be overwhelming. Prenatal yoga offers space to tap into those raw feelings, face them and master them. When a safe and relaxing space is created with others experiencing similar emotions it normalizes feelings and allows us to show compassion and understanding to others and ourselves.

” It has helped me control my anxiety and calm my mind” – Swatantra

“I finally became pregnant after a long journey with IVF. The beginning of my pregnancy was filled with complications, so by the time I discovered Full Circle Yoga KC my anxiety and stress was at an all-time high. Jenny’s classes helped me manage the anxiety, find a sense of community, and finally be able to enjoy the last few months of my pregnancy” -Meredith

Practicing yoga during pregnancy certainly eases the discomforts of pregnancy. But it also eases the pain during labor and delivery through training and trusting the powerful strength our bodies have to birth.

“Giving birth is a powerful life event. It no only leave us with memories of welcoming our children into the world but also often affects the way we feel about our bodies and our capabilities” – Debra Pascali-Bonard.

Live outside of KC or need a home practice? While nothing can replace the beauty of practicing in community, these sessions offer a comforting space on your mat to connect with your growing baby, your body, and your breath. Our $35 unlimited Prenatal Yoga Video Bundle offers1 full 50 minute prenatal yoga class, a 20- minute morning practice, and a 20- minute evening unwind

Full Circle Yoga KC is family centered yoga studio in Midtown Kansas City specializing in Prenatal Yoga, Prenatal Partner Yoga, Baby Yoga, and more.

Your Pelvic Health And Prenatal/Postnatal Yoga

November 11, 2019 by Full Circle KC

Our Pelvic Floor, it affects peeing, pooping, and sex. Now that I have your attention, let’s dive deeper into the female pelvis and better understand what happens after giving birth. Full Circle Yoga recently hosted Shanon DeSalvo, PT, CAPP, Women’s Health Physical Therapist who offered a wealth of knowledge about how the pelvic floor is affected by pregnancy and child birth. Although pregnancy and birth may cause a week pelvic floor for some women, the great news is the woman’s body is amazing and with interventions and exercise can return to having a healthy pelvic floor! Prenatal Yoga and Postpartum Yoga can help support the health of the pelvis through various poses and breath work.

The pelvic floor has multiple layers of muscles that serve very important functions that attach from the pubic bones to the tailbone. There are three layers within the pelvic floor that are often affected after giving birth.

First Layer- Sexual Second Layer- Sphincteric Third Layer- Supportive/Stabilizing

Pregnancy can create pressure, pain, stretching, weakness, prolapse, and incontinence due to the physical changes the body must make to grow a little human. While sharing and talking about the challenges of peeing, pooping, and painful sex is still too much of a taboo topic, the statistics show that women are not alone in experiencing this postpartum challenge. Fortunately, there are more specialists going into the field of women’s health to break down the barriers and support the health and wellness of women.

Pelvic Physical Therapy is one modality that is becoming more recognized with excellent results. Pelvic PT for pregnant women offers various forms of exercise, belts/binders, education around posture and body mechanics, and education around labor and delivery preparation. Pelvic PT can check for spinal alignment and evaluate the pelvic floor in preparing for labor and delivery.

Shannon recommends joining a prenatal yoga class, yay! Prenatal yoga poses such as modified cat/cow, child’s pose, stabilization poses help support and strengthen the core as well as strengthening and relaxing the pelvic floor. She recommends stretching everyday.

PT for the postpartum woman can help detect Diastasis Recti , a fairly common condition of pregnancy and postpartum in which the right and left halves of Rectis Abdominis muscle spread apart at the body’s mid line fascia, the linea alba. Additionally, Pelvic PT can help retrain the core and address prolapse, along with appropriate exercises and education on body mechanics.

Postpartum exercise like BYOB (Bring Your Own Baby) Yoga and Mama and Little Movers Yoga is a perfect program that places special attention to the pospartum body. With poses such as bridge pose, downdog, happy baby, warrior II, and a supportive shavasana it can strengthen the pelvic floor and realign those body parts in the pelvic floor that shift during pregnancy and birth. Breath work and specific attention to the pelvic floor muscles during a postpartum yoga class can help in postpartum recovery.

Full Circle Yoga KC is family centered yoga studio in Midtown Kansas City specializing in Prenatal Yoga, Baby Yoga, Little Movers Yoga, Little Kids Yoga, Prenatal Partner Yoga, Family Yoga and more.

Prenatal Yoga and Relaxation, Ritual, and Rhythm

October 8, 2019 by Full Circle KC

The most predictable thing about childbirth is its total unpredictability. -Penny Simkin

While birth is so unpredictable what we do to prepare for that journey can impact how we experience the ride. At Full Circle yoga KC, our prenatal yoga classes create a space to dive into practical tools that can be used to cope during pregnancy and all stages of labor and birth. Most agree that yoga relaxes us, however how do we relax when we are experiencing the pain of labor and pushing new life into the world? Influencing the journey of birth through physical and mental preparation is one of the major benefits of prenatal yoga classes.

Prenatal yoga creates a relaxing environment for Mamas to step into a deep state of relaxation and deeply connect with baby. Additionally, prenatal yoga creates opportunities for Mamas to experience challenging poses and practicing relaxation techniques that can be used during labor. At the beginning and end of class we practice passive relaxation techniques such as bringing attention to the body and allowing the body to relax and melt into earth paying particular attention to releasing tension in stress points and relaxing through the facial muscles, especially the jaw. These simple relaxation techniques are tools for Mamas to use between contractions. These techniques are often most useful during prelabor and early labor.

When contractions become more intense and Mama is not able to distract herself active relaxation techniques become useful. Active relaxation techniques are practiced in class when we sway and move and rock into poses and “Ahhh” on exhales. When practiced over and over again these relaxation techniques become organic rituals for Mamas when labor intensifies. Working the practice to a level of intensity where Mamas can visualize and feel the sensation of discomfort offers opportunities to come into a ritual and rhythm that speaks to them.

As the birth journey progresses Mamas will find the need to dip into their bag of tricks and find another practiced ritual. For some Mamas that ritual is visualizing their favorite flower blooming, the color, the size, the smell, for others maybe visualizing the body opening and softening. Yet, others don’t find visualization helpful and look to mantras or feeling the beat to the rhythm of the music, or staring into her partner’s face. Becoming familiar with the body and noticing what it feels like to turn inward and letting go of control and thinking gives Mamas the opportunity to feel this sensation before stepping into the unknown journey of birth. If a Mama can get to this state it can be incredibly powerful as labor peaks. Within these rituals, prenatal yoga class helps to develop rhythm which can be the key to riding out the waves of contractions and pushing a baby into the world.

Rituals can be both internal and external and often times Mamas use both. Practicing both of these rituals in prenatal yoga and partner prenatal yoga offers the opportunity to try out techniques before the birth journey. Internal rituals include those mentioned above such as closing eyes, rocking, moaning, tapping, or swaying during contractions. Active rituals include keeping eyes open and focused and look to their support system to help them with these rituals. These practices give mental activity to take away from the pain so Mama can cope rather than spiral into the sensation of pain.

Birth partners play such an important role in rituals and can influence how a mother experiences her birth. Whether it be siting mindfully next to Mama or being active in swaying or looking into her face are beautiful ways to be active in the birth process. If a Mama is using internal rituals, a partner might hold her hand and breath with her not disturbing her during contractions. When a partner notices Mama beginning to struggle or lose her rhythm, partner can become active in helping reset the ritual. Ways that a partner can be active are maintaining eye contact, talking through a contraction and telling Mama “you’re doing it, let this part of your body relax” while placing hands on shoulders, or maybe pressing firmly on her hips for counter pressure.

When Mama feels the urge to push, often times she becomes more alert and aware of her surroundings coming out of the instinctual state and feeling a gust of powerful energy to push.

Pregnancy, labor, and delivery, is a period of time in a woman’s life that they will remember forever. Full Circle Yoga KC strives to support the journey and rite of passage through prenatal yoga classes giving Mamas time to reflect, dig deeper into influencing their own birth, and creating a loving and supportive community for women, partners, babies, and families.

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