Prenatal Yoga in Kansas City

May 9, 2024 by Full Circle KC

prenatal yoga class at Full Circle Yoga KC

“I came for the practical, but returned for the mental” – Full Circle Yoga KC expectant Mama

Prenatal yoga continues to grow in popularity for all the benefits it offers and positive growing research. In honor of Maternal Mental Health Awareness Week we want to highlight the mental benefits prenatal yoga offers. From my own experience in the last 8 years as the owner of Full Circle Yoga KC I have time and time again seen the positive benefits of prenatal yoga. Students report feeling less aches and pains, learned coping strategies, increased understanding and connection with their body, decreased anxiety, and more prepared for birth mentally, physically, and physiologically.

Benefits of Prenatal Yoga

Prenatal Yoga offers comfort and relief from back pain, hip discomfort, pubic pain, and sciatic symptoms. This is primarily the first reason expectant people come to a prenatal yoga class. However, after attending they experience the added benefit of mental wellness. Research shows prenatal yoga can reduce stress, ease anxiety, and decrease depression.

Mental Health Benefits

Anxiety, depression, and stress can be common psychological factors. We know these factors can have an impact on maternal mental wellness which can affect baby. Stress can spiral into to medical complications impacting mother and baby. In one randomized control study published in the Journal of Depression and Anxiety found just one prenatal yoga reduced subjective and psychological measurements of anxiety to the group receiving the intervention.

A 2023 systemic review with meta-analysis published in the International Journal of Environmental Research and Public Health found prenatal yoga can be more effective in reducing depression, anxiety, and stress compared to other interventions.

Prenatal yoga can be done at home. However, the benefits increase when practiced in a group of other expectant people. At Full Circle Yoga KC one of the number one reasons expectant Mamas come is for the community and mental support, wellness, and readiness.

“Prenatal helped me manage the anxiety, find a sense of community, and finally be able to enjoy the last few months of my pregnancy. I strongly believe that prenatal yoga classes helped change the course of my pregnancy.” -Full Circle Yoga KC Mama

supporting expectant Mama at Full Circle Yoga KC

Prenatal Yoga Classes in Kansas City

If you want to experience the mental health benefits of prenatal yoga, join us at Full Circle Yoga KC! Explore our prenatal yoga classes and reserve on our class calendar. Check out all of our workshops and special events we offer to support your growing family too!

Prenatal Yoga Prepares the Mind and Body for the Pushing Phase of Birth

October 2, 2023 by Full Circle KC

Prenatal Yoga Helps You Practice and Prepare for the Pushing Phase of Birth

I’m trying not to hold my breath while waiting to welcome Autumn! Speaking of holding breath, this month’s questions have been centered around pushing. Do I hold my breath? Can I breathe when it’s time to push? What’s open glottis pushing vs. Valsalva pushing? What can my partner do to support me while I’m in the second stage of labor/pushing phase? What position do I envision myself to be in for breathing my baby into the world?

In our prenatal yoga classes we cover AND practice (this is where prenatal yoga can play such an invaluable support in preparing for birth) pushing positions, different breathing techniques during pushing, how to advocate for yourself during this phase of birth, how your partner can play an active role as you breathe your baby earthside. Practicing birth positions and breath work during prenatal yoga class builds the muscle memory for birth! It’s an opportunity to rehearse what feels good and right for your body while you’re tuning inward on your yoga mat. When the moment comes to begin pushing your baby into the world, the techniques you’ve practiced/rehearsed at prenatal yoga will empower you for pushing your bundle of joy into the world.

Breath is the way through pushing as it’s the way through contractions and parenthood and waiting for the change in seasons. I’m looking forward to breathing in the crispness of fall in the coming days.

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

Classes return to the studio!

June 12, 2020 by Full Circle KC

FCYKC is BACK in the studio!

I’m thrilled to be opening FCYKC’s doors again! I’m over here doing a little happy dance to be back in the studio. These last few months have been trying on so many levels. I hope everyone is staying healthy. I hope we are all asking tough questions during this uprising and movement towards equality, I certainly have- read on to learn more. FCYKC unequivocally stands with the Black community against police violence and continued systemic racial injustice. We stand in solidarity of Black Lives Matter.

Starting Wednesday, June 17^th the studio will re-open and I’m so excited to see you in person! We will continue to zoom each class so we can meet everyone’s comfort levels. If the weather is too perfect to be inside, we will have classes at Gillham Park on the far south side of the park.

Having classes outside has been a great way to see each other while social distancing in the fresh outside air. Because I have had such great feedback in having classes outside we will continue this on the first Saturday of each month as long as the summer heat isn’t too hot.

**Mama and Movers will remain zoom. Stay tuned for in-studio date for this class.

Here’s what FCYKC is doing:

Mats and blocks will be cleaned with CDC approved cleaner.
Blankets and bolsters will not be used for the time being, unless blankets are needed for knee protection in which case they will be washed after use.
Mats will be placed in the spaces designated by tape.
Masks will be worn while teaching.
Door handles and other frequently touched areas will be cleaned with CDC approved cleaner
Restrooms will be cleaned with CDC approved cleaner before each class.

Here’s what we ask of you:

Please keep a 6-foot social distance when at the studio, including the placement of car seats.
There is a new hand sanitizer at the bottom of the steps- please use when entering and exiting, or wash hands in the restrooms across from the studio before and after.
Please bring a mat if you have one.
If you are not feeling well, please stay home and join us on zoom.
If you have had contact with someone with COVID please remain home for two weeks and join us on zoom.
Bring your own water bottle.
Mask wearing is encouraged.
Bring a towel to cover bolster if bolster is needed for comfort/safety.

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In November 2018, Full Circle Yoga KC moved from a predominantly affluent white area of the community to its beloved larger location on Troost. When I took out a lease on the new studio, I began immediate visions of how we could evolve into a vibrantly diverse studio community on the city’s symbolic dividing line, supporting mothers and building up families, creating a space where families seek joy and community alongside the newest generation.

It was necessary from a financial standpoint to carry a small staff (now larger than just myself) until the business gained its footing, but this meant I was missing the most important component to the equation for representation: a teacher from the community of Troost herself. It’s long been on my heart to include a person of color on our teaching staff. I’ll admit that I did not keep my search a continued priority with focus given to maintain day-to-day operations. When it became fully within the studio’s financial means to add another teacher this spring, a person I determined must be one of who represents the voices and experiences my present staff don’t, COVID closures occured.

Still, I was wrong in the waiting. We are a community who serves primarily mothers and families, and even with caring teachers, we cannot claim to do that unless a variety of voices of the community are represented in that space. As many of you know, Black women are disproportionately impacted by perinatal inequalities- Black women are at higher risk for premature birth, maternal and infant mortality, cesareans and unnecessary birth interventions . Places like Uzazi Village, just up the street from FCYKC are doing powerful things to fight these statistics. In our efforts to provide added prenatal, postpartum, and family-centered yoga, we want our families who are Black, Indigenous, and People of Color to have community. But to adequately support, that community must be one in which they have the ability to see themselves.

I am committed to remedying this missing voice in our circle, and I don’t state it lightly. We are at a time when studios, my own included, are struggling as we come off the pause of COVID-19 closures. But I cannot close my eyes any further to the void. Our studio staff wants to be representative of the mothers, parents, and children who step on the mat with us. We are also willing to expand our offerings. Therefore, I humbly wish to extend an invitation to any teacher who is Black, Indigenous, or Person of Color in this community—be they female, male, non-binary, or trans—who feel connected to the idea of building family-centered yoga to please email me at fullcircleyogakc@gmail.com. I would be honored to talk with you. We also support mentoring a present 200-hour YYT student or student of prenatal yoga.

As a white woman who understands she’s lived a life with certain inherent racial privileges, I know it is a borrowed gift to share yoga with others. Therefore, it is an even more important duty to see that the voices most needing to be heard on the mat have a venue to share their practice.

Thank you SO much for being a part of this community. I appreciate each and every one of you!

I’d like to give a special thanks to Deana Bindel who also teaches at the studio in helping me craft my thoughts into eloquently written words.

Love and Light,

Jenny

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.

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

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.