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

Prenatal Yoga Poses For Back Pain

August 18, 2017 by Full Circle KC

Lower back pain is the most common discomfort I hear. Coming onto your mat to practice prenatal yoga can reduce or even alleviate that discomfort. There are a number of reasons why you may be experiencing back pain.

Your body is changing! With a growing baby comes weight gain, creating a difference in how you balance yourself. Your center of gravity also changes, and your abdominal muscles become weaker creating more work for the lower back. Additionally your hormones are changing which loosens the joints and relaxes the ligaments. Baby can also find comfort in the posterior pelvic area causing pressure and and discomfort in the sacral and lumber back. Occasionally, lower back pain can continue postpartum, but with strengthening the abdominal muscles usually goes away.

In every yoga class we focus on prenatal yoga poses for back pain. These poses will help support the lower back because this is such a common discomfort.

Prenatal Yoga Poses For Back Pain

Cat cow is a great way to drop baby forward and stretch the spine. Modifications that can be done at work are standing cat cow or sitting in a chair and doing several cat cow poses.

Forward fold can elongate the spine

Goddess is a great hip opener, while building leg strength

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.

Should I Have A Natural Birth?

August 17, 2017 by Full Circle KC

Should I Have A Natural Birth? This is a decision every mom-to-be will have to decide. We live in a judgmental society, and advice comes flooding in when it comes to pregnancy and parenting! Ultimately, it’s a personal decision a woman must decide for themselves. The choice for me was to have a natural birth in the hospital. I found many advantages in having natural births for both of my children.

Should I Have A Natural Birth?

It’s the ULTIMATE challenge- It requires everything you’ve got! In prenatal yoga At Full Circle Yoga KC we practice visualization and breathing techniques in every class to prepare you mentally and physically. I like to think of pregnancy as training for a marathon. During your pregnancy you are training your body and mind mentally for that momentous birthing journey. On the day of labor and delivery “the race”, you can put all that you’ve practiced and prepped for to the test.
It’s EMPOWERING, that brings a right of passage from expectant mother to MOTHER. It reminds you of the mama bear strength we as women have within us.
You’re PRESENT to feel the whole experience! The good, the bad, and all that in between.
It’s CHEAPER!
FREEDOM to move about, find poses that help advance your labor and poses that support pain management.

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.

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

Prenatal Yoga In The Second Trimester

June 19, 2017 by Full Circle KC

Prenatal Yoga In The Second Trimester has so many benefits for mama to be. Many mamas find the second trimester the most enjoyable, often energy level returns, morning sickness dissipates, and baby movement is felt providing reassurance.

Prenatal Yoga In The Second Trimester:

Second yoga trimester is a time to practice the power of pranayama, or your breath in preparation birth. So many mamas report back that practicing breathing was a life saver during labor. It’s also a time to keep discomforts at bay such as hip and lower back pain. So many mamas I’ve worked with report they sleep so much better after coming to their mat to practice. Getting good sleep is so important for mamas health and wellness.

Some of the favorite poses in second trimester are cat/cow (Bitilasana) to warm up the spine and help drop baby forward. Chest openers such as modified camel pose (Ustrasana) helps bring in more breath, and create space for the diaphragm. Hip openers such as bound angle pose (Baddhakona), relaxes the hips, supports the pelvic floor and can reduce pain during labor according to Dr. Grantly Dick Reed in Childbirth Without Fear. Shavasana can be such an enjoyable time to connect with baby and feel baby’s movement during this trimester, also a time to practice surrendering and letting go, another skill to prepare for birth.

Read Prenatal Yoga In The First Trimester

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.

Yoga Tip Of The Day

June 14, 2017 by Full Circle KC

Yoga Tip of the Day…..practice self-care before your little one arrives!! Promoting your own wellness through self-care before baby arrives will help you maintain this important practice when life is busy. Prenatal Yoga or Pregnancy yoga is a perfect way to begin self care; giving you an opportunity to wind down, quiet the mind, care for your body physically, mentally, and spiritually.

Full Circle Yoga KC offers prenatal yoga classes that support a mother’s pregnancy journey. In our prenatal classes we practice mindfulness in breathing, bring awareness to our changing bodies, and offer movement for a full body workout.