Benefits of Prenatal Yoga | Full Circle Yoga KC (Overland Park)

Yoga and Pregnancy

October 15, 2018 by Full Circle KC

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Yoga, or prenatal yoga, and pregnancy are a prefect combination! Prenatal yoga is like the rehearsal leading up to the grand performance of your birthing journey! Mama’s who practice yoga while pregnancy have a strong tool in their well-house to pull from during labor.

While exercising can feel daunting it helps build stamina for labor and supports a healthy pregnancy. Exercise normalizes blood pressure and glucose metabolism, builds muscle tone, helps regulate digestion, increase energy, and improves mood. Exercise also improves blood flow through the placenta by 30%.

Pregnancy has a profound impact on a Mama’s body as the body undergoes physical and emotional changes. The first trimester is often the most challenging period of pregnancy with the greatest physical adaptation that takes place. The blood pressure drops, intense fatigue, nausea, and lower back discomfort, mood swings, and constipation. Regular yoga in the first trimester will help temper these side-effects. Breath awareness that is practiced in prenatal yoga will help increase energy.

The second semester is often referred to has the “blooming period” where energy returns, skin glows, hair shines and the body finds a new normal with pregnancy. Prenatal yoga offers poses that are safe and support the changing shape and weight of a pregnant Mama.

As baby grows and takes up more room, discomforts may set in again in the third trimester. Yet, with poses and stretches offered in prenatal yoga your body will remain strong and prepared for your birthing journey. The emphasis placed on breath in prenatal yoga is the platform for which a Mama can find her inner strength and confidence she can carry into her birthing journey.

Yoga and pregnancy compliment each other so nicely for the dual benefits yoga offers. While exercise is important to Mama and baby, prenatal yoga offers a deeper level of preparing the mind and body for one of the most empowering challenges a Mama will experience. Prenatal yoga prepares a Mama for discomforts that she will experience in labor. Through holding challenging poses and relaxing into these poses it equips a Mama to relax and accept the work her body must do to bring her baby into the world.

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

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Practicing Visualization in Prenatal Yoga

June 27, 2018 by Full Circle KC

Visualization is just one of many techniques we practice at in prenatal yoga classes Full Circle Yoga KC: Close your eyes and allow your facial muscles to relax, soften your brows, allow your jaw to relax releasing the tongue from the roof of you mouth. Take two breaths here, letting the exhale be longer than the inhale. Let yourself be present to this moment and find gratitude in all your beautiful body and baby are doing together in team.

As your eyes remain closed imagine yourself standing on a warm beach, first feel the warmth of the sand on your feet and between your toes. With a stick in hand, or using your finger, imagine that you are writing the number one in the sand. See the number one in your mind, watch your finger start at the top and draw a line to the bottom, making the number two visualize the curves and turns to complete the number two, moving to number three see the number being engraved into the sand, now to 4, see in your mind the number 5. Continue in this manner until you get to the number 10 and start over again. Take a restorative breath, feel yourself surrender into this journey.

Above is just one of many examples of visualization techniques for birth. Other techniques include:

count the ripples as you imagine throwing a rock into a pond
visualizing the contractions as riding the waves- hear the rhythmic lapping of the waves, the breaker in the wave is the most intense part of the contraction and as the wave crashes into the beach is a moment to relax before the next wave/contraction.
the mental imagery of your favorite flower- what is the flower, where do you see the flower, size, shape, how many pedals, smell. Visualize the opening of the flower as your body opens to bring life into the world.

heading 2 Importance of Visualization

Practicing visualization in prenatal yoga allows it to become a practiced tool when entering labor, a journey into the unknown. Visualization can be a wonderful tool to ride through the contractions and avoid spiraling from the pain of contractions. When a Mama can place her attention on imagery it can often curb the intensity of the contraction in order to get to the next contraction. Lots of visualization is placed on the end of the long hard journey of giving birth at Full Circle Yoga KC.

Visualization is not a practice that comes natural to many. It’s easy to get off track or let the outside stimuli or thoughts interrupt visualization. Practicing prior to the birthing journey allows it to be an organic self-help comfort measure.

At Full Circle Yoga KC our prenatal yoga offers a class that mamas at all stages can practice and build their physical and emotional strength in preparation for their birthing journey.

Yes, prenatal yoga supported me in my birthing journey

June 21, 2018 by Full Circle KC

I recently asked a group of Mamas who attended a BYOB class when they look back at their birthing journey what they found helpful from their Prenatal Yoga classes.

Subheading “YES, prenatal yoga supported me in my birthing journey!”

Each one of these Mamas had a different birthing experience. One Mama planned a home birth with a midwife, she had the baby at home, however the midwife did not arrive in time and she and her husband delivered the baby together, one Mama had a scheduled cesarean for medical reasons, one Mama went into labor natural and wanted an un-medicated birth, however to support relaxation asked for an epidural, another Mama planned to go into labor naturally prior to planned induction, however she required induction and cesarean. Each one of these women is one tough Mother!

They all agreed the breathing we practice in prenatal yoga was a huge tool they practiced during their labor. And, they have found that yoga breath continues to help them in motherhood. One Mama said because of her breathing during labor she was able to stay relaxed mentally, but felt herself getting physically tired, when she asked for an epidural her team was surprised because she appeared so calm. She now continues to use breath to help center herself when her baby is fussy so that she can release calming energy for him.

Another Mama said the breathing practiced in prenatal yoga helped her calm down and get under control when she felt herself spiraling.

One Mama said the breathing was key to working through each contraction. She also felt prenatal yoga helped her build endurance for the mountain climb of labor.

And another Mama said her mantra became I can do anything for 24 hours, I can do this for 1 minute. Mamas at Full Circle Yoga KC hear this in almost every class: “Typically, a contraction lasts about 1 minute, YOU can do anything for 1 minute. Typically, a first birth lasts about 24 hours, YOU can do anything for one day.” This particular Mama’s labor was longer than 24 hours, however she kept saying the Mantra to herself to keep her focused for the end journey of bring life into the world.

Each Mama has her own birthing journey, yet they all found the benefits to prenatal yoga. These Mamas have also created community through their pregnancy yoga and recently all got together for a play date to celebrate being tough Mama bears together!!!

Full Circle Yoga KC is a yoga studio in the heart of Kansas City that specializes in embracing the full cycle of life. Classes include Prenatal Yoga, Prenatal Partner 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 chair yoga for older adults living in retirement communities who are seeking an added component to health and wellness.

Pregnancy Yoga at Full Circle Yoga KC

April 26, 2018 by Full Circle KC

Pregnancy Yoga at Full Circle Yoga KC

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Pregnancy Yoga is just what the body needs in preparation for one the most incredible life events a woman will experience.

Mamas come to Full Circle Yoga KC for numerous reasons:

“I have had to stop doing the intense workouts I used to do, but coming here is the right amount of intense and calm, and it shows me what my body really can do.”

“It’s humbling to see the strength of my body and mind and it really helps relieve my back discomfort.”

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“I get time to myself and get the space to settle my mind.”

“I have a increased level of energy and I also sleep better after class.”

“I’m learning to appreciate and enjoy shavasana!”

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The word “Yoga” from the Sanskrit word yuj means to yoke or bind and is often interpreted as “union” or a method of discipline. Pregnancy Yoga is a powerful way to unite you and your growing baby and practice a method of discipline to cultivate coping strategies you can take into labor and delivery. Mama’s qualify of life is important for good pregnancy outcomes and pregnancy yoga supports full body health and wellness.

The birthing journey will take a Mama to the brinks of impossible, yet it’s this same experience that a Mama can feel more empowered than ever!

Mamas of all yoga levels come to prenatal yoga, however most Mamas are new to yoga and have heard the buzz that pregnancy yoga is good for pregnancy, and they are right! Studies show that practicing prenatal yoga can reduce stress, ease discomforts, and ease labor. For most of us life is busy and we are consumed by day to day hustle and bustle. Finding time to create space to consciously prepare Mama’s body both mind, and spirit helps prepare for the arrival of a little human.

Recognizing what your body is able to do in challenging poses helps build confidence for what your body can do when you’re experiencing contractions. Using breath and movement during intense poses is the method of discipline that cultivates coping strategies during contractions and pushing baby into the world. Practicing pregnancy yoga makes movements and visualizations a practiced technique that can be carried into the birthing journey.

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

Yoga Studio near Brookside and Waldo neighborhood

February 27, 2018 by Full Circle KC

Full Circle Yoga KC is yoga studio, just minutes away from the Brookside and Waldo neighborhoods that specializes in embracing the full cycle of life. Classes include Aerial Yoga, Hatha Yoga, Prenatal Yoga, Baby Yoga, Power Vinyasa and more. Full Circle Yoga KC recently began Mama’s Corner once a month, an opportunity for Mama’s and their little ones to come together and offer encouragement, strength, and community. Full Circle Yoga KC also offers chair yoga for older adults living in retirement communities who are seeking an added component to health and wellness.

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Full Circle Yoga KC recently celebrated one year anniversary. We are excited we are growing and continuing to support more and more Mama’s, Partner’s, Families, and Retirement Communities.

Here are a few Mama’s reasons why they keep coming back to Full Circle Yoga KC

” I love Full Circle Yoga because I was very active before I got pregnant but haven’t been able to exercise as much. FCY gets me moving and blood flowing again.”

” Full Circle Yoga is the place I find my center, connect one on one with my baby, and find the strength adn support to stay happy and excited about my pregnancy.”

“I love that I am preparing my body and mind the best way I can to prepare for this baby.”

“Great vibes!”