Prenatal Yoga: More Than Just An Exercise Class

By Kelly Swails, RPYT, CCCE, CEIM, M.A.

As a prenatal yoga teacher I naturally get a lot of questions about prenatal yoga. In fact, over the years  I’ve come to realize that prenatal yoga may be one of yoga’s best kept secrets. Expecting moms are frequently surprised when they realize the full scope of the benefits prenatal yoga offers, not only for pregnancy but also for labor and beyond. So, let’s take a closer look at the things that make this practice so unique.

• Community

Most prenatal yoga teachers set aside a few minutes of every class to simply talk as a group. Women are encouraged to ask questions, share resources, get and give support and make new friends. As women, and especially as new moms, this is an invaluable benefit. The connections made in class can last for years to come. Prenatal yoga is one of the few places pregnant women can go and simply talk to one another and express their feelings and concerns.

• Prenatal yoga can make labor more easeful

Studies indicate that women who practice prenatal yoga generally cope better with the physical and emotional demands of labor. Further, researchers have noted that women who practice prenatal yoga seem to have a reduced perception of pain, and improved confidence during childbirth (Research Strategies for Normal Birth by Amy Romano and Henci Goer, Lamaze International, 2008). Perhaps this is because during prenatal yoga classes, moms actually practice a whole set of mind-body coping strategies that are practical and useful during labor. These include a whole range of flowing movements, many of which help to optimally position babies and reduce discomfort in coordination with breath, meditation and systematic relaxation.

• Addressing the discomforts of pregnancy

The prenatal yoga practice is specifically designed to target and address the discomforts experienced in all trimesters of pregnancy. Since everyone in the class is pregnant, it is much easier for the teacher to hone in on specific discomforts and help moms to find a sense of relief. In addition, specific tips on various day to day comfort measures are also provided during class; such as how to adjust your sleeping area to alleviate the issue of tingling fingers or sore shoulders, neck and hips, ways to make more “space” in the body and feel less compressed, or how to align your posture so there is less strain on the lower back.

• More time for breath awareness and deep relaxation 

Yoga is all about breath and relaxation. That’s as true in regular yoga classes as it is in prenatal yoga practice. But, in prenatal yoga, moms dive more specifically into the process of breath and relaxation within the context of pregnancy and birthing. “Teaching” the body exactly how to achieve a state of deep relaxation takes time and regular practice. Attempting to learn effective breath and relaxation techniques after labor has already begun is definitely NOT a good time to get a handle on this. Learning and practicing these techniques well before labor is strongly recommended. After all, the ability to consciously and effectively relax is absolutely THE KEY to a more easeful birth. No kidding!

• A time to celebrate your pregnancy

Prenatal yoga class is a special time to engage in a beneficial practice for both you and your baby. The class is much more than just yoga as it provides time for connecting with other moms, bonding with your growing baby, learning about the rapid changes occurring in the body, gathering resources, asking questions, having a laugh or two, and dedicating a time to simply slow down, breathe and celebrate your pregnancy in the company of other moms-to-be.

You do not need any previous experience in yoga in order to participate in a prenatal yoga class. The practice is appropriate and recommended for women in ALL stages of pregnancy. So whether you’re in your first month or your last, now is the time to take advantage of this special class!

4th Trimester Support Group Discussion Topic: Breastfeeding Awareness Week

The original version of this article, in its’ entirety can be found at: http://www.womenshealth.gov/itsonlynatural/finding-support/building-your-support-network.html

It takes a Village: Building your Breastfeeding Support Network

It may sound like a cliché, but it does take a village to raise a child. And when you’re a breastfeeding mom, that village really needs to be there for you. A variety of people, including family and friends, can be on “Team Baby.” Below are some suggestions on how people in your support network can play a role in your breastfeeding goals.

Dad

In many households, dad plays a strong role in the decision to breastfeed. One research study showed that when dads-to-be learn all the benefits of breastfeeding, almost 75% of their partners start breastfeeding when their baby is born. Plus, there are many ways for a father to bond with his baby other than feeding: diaper changes, bath time, playtime, or bedtime. Dad can also bring the baby to you for feedings or hold the baby after a feeding. (Tip: Skin-to-skin contact, also called “kangaroo care,” helps babies bond with both parents.)

Grandma

If your mom breastfed you, she is more likely to support your decision to breastfeed. If Grandma is not aware of the benefits of breastfeeding, tell her, along with your reasons for wanting to try. Once your baby is born, let your mom mother you again. She can help by doing laundry or housework, fixing you meals while you breastfeed, or holding the baby so you can shower or nap. (This could also include mothers-in-law or aunts!)

Your doctor or nurse

Getting good prenatal care is very important for you and your baby’s health. Whether you choose an obstetrician or a midwife, the person who delivers your child should support your decision to breastfeed. As early as possible while you are pregnant, ask for breastfeeding information, class recommendations, and lactation consultant referrals.

Your hospital or birth center

To make sure you and your baby get the best start, it’s a good idea to check out the place where you’ll deliver. Hospitals and birth centers offer tours and classes for expectant parents, and some facilities are better equipped to provide breastfeeding support than others. Even if you have a C-section or if your baby has to be in the NICU, you can still breastfeed if you make your wishes known. (Keep a copy of your birth plan to give to hospital staff.) Ideally, there will be a lactation consultant on staff who makes regular rounds. And, if necessary, you can rent a hospital-grade breast pump. The Baby-Friendly Hospital Initiative (BFHI) recognizes facilities that provide high-quality breastfeeding support, including breastfeeding within one hour of birth, among other things.

Your baby’s doctor

Choosing your baby’s pediatrician is important. While you’re pregnant, you can set up “interview” appointments with potential pediatricians. Ask about their views on breastfeeding, if there is a lactation consultant on staff, or for recommendations for new parent classes. A pediatrician is responsible for the child’s physical well-being. You, as the mom, should consider him or her as your teammate in breastfeeding. After all, your breast milk is what’s contributing to your baby’s growth and development.

Lactation consultant

Once you get the hang of it, breastfeeding should not be difficult. But, there is a lot to learn, and it takes practice. Sometimes breastfeeding issues don’t arise until after you’ve left the hospital, when your milk actually comes in. This is a key time for you to have extra support. An international board-certified lactation consultant (IBCLC) is a trained health care professional who is considered the gold standard in breastfeeding experts, so look for those initials after someone’s name. If you don’t already have a referral from your obstetrician, midwife, hospital, or pediatrician, go to www.ilca.org to find a lactation consultant in your area or one who’s willing to travel. Also, call your health insurance agent to see if a lactation consultant is covered by your insurance.

Your local WIC office

The U.S. Department of Agriculture’s Women, Infants, and Children (WIC) program is very supportive of breastfeeding. Not only do breastfeeding moms receive priority through the application process, but they also get prenatal and postbirth counseling with a peer counselor. WIC is designed to serve certain categories of women, infants, and children, so not all women are eligible for WIC benefits. Find out if you qualify for WIC.

Breastfeeding peer counselor

Both WIC and La Leche League have breastfeeding peer counselors. Although not medically trained, they are moms who have breastfed their babies and are trained to counsel breastfeeding moms within their communities. Peer counselors can help you over the phone, on the job, or in your home. The National Breastfeeding Helpline from the Office on Women’s Health has trained breastfeeding counselors to provide support by phone. Just call 800-994-9662. The counselors can help answer common breastfeeding questions and help you decide if you need to see a doctor or lactation consultant. Help is available in English or Spanish.

Your child care provider

If you have to go back to work or school, the person responsible for taking care of your baby — whether it’s a family member or a professional — needs to support your decision to breastfeed. If you are pumping and storing milk, make sure that your child care provider has refrigerator/freezer storage space and knows the proper thawing and warming technique, and that you’ve found a bottle type that your baby will take.

Your employer and coworkers

As a working and breastfeeding mom, there is a short period of time when you’ll need to pump several times a day if you’re away from your baby for most of the day. Research shows that returning to work is associated with moms stopping breastfeeding earlier, but it doesn’t have to be that way. Having a supportive work environment can make a positive difference in meeting your breastfeeding goals. Be sure to have a conversation with your employer so you can make arrangements that will meet both your needs when you return to work. Read The Business Case for Breastfeeding. Also know that there are laws in place that support breastfeeding moms at work.

Local new mom groups

There is always power in numbers. You can meet other moms-to-be during a childbirth or breastfeeding class. Each state WIC program has its Beautiful Beginnings Club, which is a local breastfeeding support group. If there is not a group in your area, you could even be bold and start one of your own!

Online support

Moms make a powerful network. Luckily, there are all sorts of online communities, blogs, message boards, Twitter chats, and mom groups on parenting websites and Facebook you can join. You can even share your breastfeeding success story on our website.

4th Trimester Support Group Discussion Topic: Babywearing 101

The evidence-based information shared in this post was provided by http://babywearinginternational.org Information was revised for user-friendliness by
Heather Kaplan, CD(DONA) MSEd PD, Y Beginnings Parenting Center Coordinator         

 

BABYWEARING 101

Benefits of Babywearing:

If you're a NYC mama like me, you know that navigating a stroller on busy streets and in local shops can be challenging!  The good news is that babywearing is a wonderful solution for us multi-tasking mamas AND has it's own benefits, above and beyond the obvious one of lightening your stroller load.  Infants thrive on touch and being close to their caregivers, so wearing your baby has many advantages:

• Happy Babies. It’s true -- carried babies cry less!

• Healthy Babies. When a baby rides in a sling attached to his mother (or any caregiver), he is in tune with the rhythm of her breathing, the sound of her heartbeat, and her movements. This stimulation helps him to regulate his own physical responses. Research has shown that premature babies who are touched and held gain weight faster and are healthier than babies who are not.

• Confident Parents. Feeling confident as a parent has a lot to do with the ability to read babies’ cues successfully. Holding our babies close in a sling allows us to become attuned to their movements, gestures, and facial expressions. This cycle of positive interaction deepens the mutual attachment between parent and child, and is especially beneficial for mothers who are at risk for or suffering from postpartum depression.

• Loving Caregivers. Baby carriers are a great bonding tool for fathers, grandparents, adoptive parents, babysitters, and other caregivers. Cuddling up close in the sling is a wonderful way to get to know the baby in your life, and for the baby to get to know you!

• Comfort and Convenience. You can take care of older children or do chores without frequent interruptions from crying baby, go where strollers can’t, climb stairs, hike, and navigate crowds easily. Many women also love the convenience of breastfeeding their babies in their carrier!

Is Babywearing Safe?

When done properly, carrying a baby in a carrier can be safer than carrying a baby in your arms. But, as with anything concerning babies, good safety practices are of paramount importance. Whatever carrier you choose, learn to use it properly, and always keep safety in mind.

ABSOLUTE RULES

• Make sure your baby can breathe. Never allow a baby to be carried, held, or placed in such a way that his chin is curled against his chest. They need good back support in carriers so that they don’t slump into the chin-to-chest position. Never allow a baby’s head and face to be covered with fabric. Always make sure your baby has plenty of airflow. Check on her frequently.

• Never jog, run, jump, or do any other activity that subjects your baby to shaking or bouncing motion. “This motion can do damage to the baby’s neck, spine and/or brain,” explains the American Chiropractic Association.
• Never use a baby carrier when riding in a car.
• Use only carriers that are appropriate for your baby’s age and weight.

Guidelines for Everyday Safety

• Inspect your carrier regularly to ensure it is sound. Check the fabric, seams, and buckles or other fasteners every time you use a carrier to avoid complacency. Don’t use a carrier unless it is structurally sound.
• Check that your baby is secure by using reflective surfaces  such as car or store windows and mirrors, by double checking the baby’s position with your hands, or by enlisting the help of another set of eyes.
• If you shouldn’t do something while pregnant because of an enhanced risk of falls, you shouldn’t do it while carrying a baby either.
• If you need to wear protective gear while doing a certain activity, you shouldn’t do it while carrying a baby.
• Protect your baby from the elements. Little babies are especially sensitive to hot and cold.
• Be aware of what your baby can reach.
• Don’t put loose items in the carrier with your baby that can be choking hazards, that can poke your baby, or that can cover your baby’s face.
• Carrying a baby in arms or in a carrier is a task for a responsible adult who can assess risk in a mature way.
• Cooking -- Carrying a baby while cooking can be dangerous and subjects the baby to an enhanced risk of burns.

Safety Guidelines for Learning New Carries:

• Practice with a doll or teddy first. Understanding the instructions with your mind is just the first step; your body needs to understand them as well. Doing a few “dry runs” will help you build the muscle memory for doing a particular carry.
• It is best to try a new carry with your baby when you are both well rested and generally content.
• Use a spotter, but only another adult who accepts the responsibility of keeping your baby from falling. The spotter must be able to catch the baby at any instant if he or she should start to fall.
• Use a mirror. Start low. Most carries can be accomplished while sitting on the floor. As you build muscle memory and confidence, you can move up, next lifting your baby onto your body from a bed or chair.

Choosing a Baby Carrier

Cloth baby carriers come in an endless array of fabrics and colors, from basic solid cottons to exquisitely embellished silks. Whether you're looking for something to use every day, a carrier for a special occasion, or slings to match every outfit, the choices are yours to make, whatever your personal style. Your baby carrier (or carriers) can be both functional and attractive. The array of baby carriers available today can be a bit overwhelming, but don't let that keep you from finding a carrier (or a few) that work for you! If there's a Babywearing International chapter or other nonprofit, free-to-attend babywearing group near you, you can get free babywearing help and can try several types of carriers, which will give you a better idea of what to buy or make. Another source of help is online communities like the forums at TheBabywearer.com.

How big? How old?

All of the types of carriers shown on this page can be used to carry babies and young children on the wearer's front, hip or back, although some are better for one or the other carry.  Most of these carriers can be used from birth until parent or child chooses to stop carrying.  This can sometimes be age 4 or beyond! Whichever carrier you choose, look for a carrier that holds your child in a position you would naturally carry them in arms in front, on your hip, or for a piggyback ride. Most carrier manufacturers list weight limits for their carriers, but there is often a significant discrepancy between the published weight limit and what a particular user finds comfortable. Help from experienced babywearers, such as Babywearing International's Volunteer Babywearing Educators, can save most beginning babywearers both time and money as they review their babywearing options.

Wraparound Slings

A simple strip of cloth makes an elegant and comfortable baby sling. A little learning is required to wrap and tie the cloth, but basic methods can be mastered in minutes. Wraparound slings can be short, for quick one-shoulder carries, or longer, to distribute the baby's weight evenly over two shoulders and the caregiver's torso and hips. Wraparound slings come in a variety of fabrics, but natural fabrics such as cotton, linen, hemp, wool, and silk are more breathable and have a more appropriate texture than synthetics. Some wraparound slings are specially woven to have exceptional performance as baby carriers, offering strength, breathability, just the right amount of diagonal stretch, and the right texture for holding the baby securely.  Wraps are an optimal and versatile carrier from birth.

Ring Slings

In its simplest and most elegant form, a ring sling is a shawl with a pair of rings attached to one end. The rings replace the knot or tuck-and-twist method of fastening used with traditional shawl carriers such as Mexican rebozos or Indonesian selendangs. Some ring slings have padding where the sling rests on the caregiver's shoulder or along the edges of the sling, and some depart further from traditional shawl carriers by having the fabric at the end of the sling folded and stitched into a rope-like tail. Ring Slings are an ideal newborn carrier and are also fantastic for the up-and-down toddler phase.









Pouch Slings

                                                         


Simply a tube of fabric with a curved seam, a pouch sling is a sleek carrier option. Pouches are sized to the adult wearer, and what they lack in adjustability they make up for in convenience. While usable with newborns, many moms find these more fitting once their postpartum weight stabilizes and baby becomes stronger, generally around 4mo

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Mei Tais

The modern take on a traditional Chinese baby carrier with a body panel, shoulder straps, and waist straps still carries the traditional name, "mei tai" (pronounced "may tie"). The new-generation mei tais typically have either wide, padded shoulder straps, or extra-wide, wrap-style, unpadded straps for the wearer's comfort. They also offer a variety of features such as headrests or sleeping hoods for the baby, pockets for diapers or other essentials, and fabric choices that range from strictly utilitarian to truly luxurious. Mei tais can be used from birth and are ideal for sharing among caregivers

 

 

 

 

 

 

Soft Structured Carriers

Also with a body panel and shoulder and waist straps, soft structured carriers replace knots with buckles and add a thickly padded waistband and shoulder straps. The result is a different weight distribution and overall different look and feel from a mei tai, putting this style of carrier into a category of its own. Soft structured carriers offer the convenience of buckles yet are vastly different from framed backpacks in that they hold the baby securely against the wearer's body. Unlike framed backpacks, soft structured carriers are suitable from birth through toddlerhood and provide the benefits of body-to-body contact for the baby (although some require or include a special insert for newborns).  Soft Structure carriers really shine after about 4-5months.

 

Welcome!

Welcome to the Y Beginnings Parenting Center Blog! Visit us here to learn about upcoming classes and groups, as well as important parenting resources.
 
We want to learn more about your family and the types of programs you are most interested in! Please take a moment: Click here to fill out our survey & join our email distribution list

Summer 2014 Programs:


PLAYGROUP:
Thursdays (7/24, 7/31, 8/7 & 8/14):

 

2-3 year olds : 11:15-12:30pm

$20 at the Y reception desk

Come join the fun! Courtney Cooke is our playgroup leader, with years of experience as a  teaching artist, movement specialist and teacher's assistant. In addition to her work in schools, Courtney is also a professional dancer, yoga instructor, and alternative medicine healer. She has been the movement specialist at the Y since 2008. 
** Please stay tuned for information about our playgroups for 6-12 month olds starting in September.

4TH TRIMESTER SUPPORT:

(For moms of babies 0-3 months)
Friday 1-2pm

$10 at the Y reception window

This week's topic: Open discussion (as always) plus babywearing! Learn about the wonderful benefits of wearing your baby. Bring your slings & things if you'd like help learning how to use them.

**Healthy snacks will be served