A couple of weeks ago, I wrote a Postnatal blog on the Cure for Hunched Shoulders. Well, what about helping out your rounded shoulders while you’re pregnant?
Rounded/hunched shoulders are common during pregnancy, as the natural curvature of your spine is exaggerated as the trimesters progress. The growing weight of your uterus and baby draw your lower back into an exaggerated curve (sometimes called lordosis) and your cervical spine's curve is exaggerated by your growing/heavier breasts drawing your shoulders forward. How to help?
Follow the link below to see my instructions for a great chest opener that I teach in my prenatal classes, and something simple you can do every day at home.
If you’re a new mama, rounded shoulders and back pain are common. You’re likely holding baby a LOT, and if you’re breastfeeding, then you’re also sitting throughout the day (and night) and might not have the best posture – all of this equals slumped or rounded shoulders.
This can cause strain on the neck and upper-mid back, so to counteract rounded shoulders, I usually open and/or close Postnatal Yoga with a restorative chest opening pose.
Read through how to access this pose on East Side Yoga's Mamas blog!
Your body does AMAZING thing during pregnancy in order to accommodate a growing baby. One of the things your body does is to temporarily displace your organs to make room for a growing uterus and baby. That's right, I said organ displacement.
If your organs end up rearranging themselves, sometimes they begin to push up into the lungs, causing breathlessness. This is common in the second trimester and can continue until baby drops in the week or so before birth.
If you've wondered why you are so out of breath after walking a block, or even walking down a staircase, this is likely the reason why!
While we can't fix organ displacement in Prenatal Yoga, we can try and help provide you with some temporary respite from the discomfort of organs pushing up into your lungs, causing breathlessness.
Check out the full post here at East Side Yoga.
Not a lot of mamas realize that pelvic floor muscles are like a hammock, and wrap all around the backside of the body.
This means that there are many different ways to strengthen the pelvic floor beyond Kegels!
In my last Postnatal blog post, I described how to strengthen your pelvic floor in Bridge Pose.
One of my other favorite poses that I like to teach in my Postnatal classes is Baddha Konasana, also known as Butterfly Pose.
Head on over to East Side Yoga to see how exactly you can receive the pelvic floor strengthening benefit of this pose.
So many new mamas are interested in restoring strength to their pelvic floor after birth. There are a lot of great exercises that I teach in the ESY Postnatal Yoga class, and my latest Yoga Mamas post is a movement that you can do at home - you can even place baby on your belly, to give them some tummy time while you strengthen. :-)
Check out the full post here: Pelvic Floor Strengthening Tip
Have you ever scared your partner half-to-death in the middle of the night, when you wake up in pain from a super-intense calf cramp? Calf cramps are really common during pregnancy (unfortunately), and the reason for them isn't widely known.
Calf cramps are one of those pesky pregnancy discomforts, and check out my blog on East Side Yoga's website for helpful tips on managing them.
You’ve just had a baby. Maybe you’re a couple of weeks in, and you’re dying to get back into some activity. Or maybe you’re too exhausted to move, but you still feel like you have to start to get back “in shape.”
You may have noticed in East Side Yoga's Postnatal Yoga description, that we ask you to be cleared by your midwife or OB at your 6 or 8-week postpartum check-up, to return to “normal activity.” There are good reasons for this...
Click here to find out why it's so important to wait to return to activity.
Link to East Side Yoga's Yoga Mama Blog:
You can be a Yoga Mama AND a Ninja: A How-To for Ninja Roll
Legs Up the Wall is a great pose for final relaxation at the end of any yoga class, and especially for Prenatal Yoga.
Usually, the mamas look at me like I'm crazy when I mention Legs Up the Wall as an option; it's a look that usually says, "How am I going to get my pregnant body up to the wall?!?" Ninja Roll will make your journey to the wall SO much easier, - no more futzing around the entire time and completely missing out on Savasana!
For a how-to video and to read about the benefits and when you should opt-out of Ninja Roll, keep reading here:
Often times, new mamas feel isolated. Almost 3 ½ years ago now, I remember feeling unsure of my abilities as a new mom and unsure about what the heck was going on with my postpartum body. I certainly didn’t feel in-tune with my body; in fact, my body didn’t even feel like it was my own anymore! Finding a community was hard; finding a place where I could feel comfortable talking about how crazy it all was, was even harder.
The Postnatal Yoga class at East Side Yoga is designed to restore your body’s strength after having a baby. It’s also a time for sharing with your fellow mamas and making new friendships (and playdates!)...
To continue reading about the fantastic YogaMamas program at East Side Yoga, click here!
Birth educator. Doula. Yoga Teacher. Mom to a crazy threenager and Wife to an awesome husband.
What I've written:
"Thank you for giving me a sound mind, hard body and open heart! "❤️ - Courtney, Arlington, VA
MamaChakra serves the following geographic areas in and around Northern Virginia (NoVa): Arlington, Alexandria, Annandale, Falls Church, Fairfax, Springfield. I also serve the Washington D.C. Metro Area.
MamaChakra's students have given birth at the following DMV-area hospitals: George Washington (GW) Midwives, Virginia Hospital Center, INOVA Alexandra, INOVA Fairfax, and Sibley Hospital.