April 2024 Student of the Month

Sabrina

Tell us about yourself?
My name is Sabrina, I have one daughter who is two and another daughter on the way. 

When did you start taking classes with PYLV?
I started taking prenatal classes in February 2023 and just fell in love!! 

What have you learned since taking classes with PYLV?
I’ve learned a lot about my body and building up fire for birth! Also the strong community that is pregnant women!! 

What is your favorite yoga pose?
My favorite yoga pose is child’s pose, nothing like relaxing in a lil ball.

How has your practice impact your parenting?
I’ve noticed that my practice has given me the ability to have something for myself and taking a breath when i need it or when things get hard. 

What would you tell a new parent considering taking prenatal or baby & me yoga classes?
I would strongly suggest any pregnant mommies to join prenatal yoga as soon as they know they are pregnant. The benefits are just so good and so worth it! Even when things are hard you keep pushing because thats similar to how birth and parenting are! 

March 2024 Student of the Month

Katalin

Tell us about yourself?

My name is Katalin but everybody calls me Kat.  I will turn 40 this August. Im new to motherhood. I have a 13 month old baby girl named Aurora who is super energized and happy go lucky baby. I was born In Hungary where I was a world class Discus thrower Track and Field Athlete and got recruited by Auburn University in 2005 where I become an NCAA champion.  I transferred to University of Southern California in 2008 where I continued my Athletic career and Graduated with Graphic Design degree in 2010. Continued to train for the Olympics in 2012 where in a middle of a practice I got a career breaking knee injury and I retired in 2012. I speak Hungarian and English and I learned Spanish. I would like to make sure my baby speaks 3 languages by the time she grows up. Now Im a stay at home mom with couple businesses. I run my own Design and Print business: Creative Mate Design (www.creativematedesign.com) and as I become a mom Girl mom I struggled to find like super cute but huge chubby bows for my girl so I made her some the way I liked them and it took off from there and started her Bow business Aurora Lana Co. (www.auroralanaco.com). 

When did you start taking classes with PYLV?

I started taking Baby and Me Classes back in August-September 2023, as I was trying to get back to being active, and  where I was able to involve my daughter as well.

What have you learned since taking classes with PYLV?

I learned that we are not alone in this journey and we have a great community that we can go to and feel welcomed and accepted the way we are without any expectations. 

What is your favorite yoga pose?

My favorite pose is child pose to receive the stress from my lover back. 

How has your practice impact your parenting?

I learned to let go of a lot of expectations towards what motherhood is, and to be more present and centered to give my baby the calm and non judgmental space she can grow and thrive in. 

What would you tell a new parent considering taking prenatal or baby & me yoga classes?

Its an amazing experience As a new parent or even someone who is not a first time mom its a great community and like-minded moms who just there to support each other and build a community. As well as you can get great little workout while you pregnant and after you give birth gives you a safe place to bring your little ons where they can play and socialize while you connect with other moms and break a little sweat in thread the needle pose!:)

February 2024 Student of the Month

PYLV Student of the Month

February 2024

Joannalyn
​

Tell us about yourself?

My first name is Joannalyn but I go by Jo, I am 34 years old (turning 35 this June), I have one kid and his name is Ben Mateo and he is 5 months old. I was born in the Philippines and moved to the states when I was 15 years old. I have lived in many different states: GA, CA, NJ, OK, and NV. My professional background is in personal and commercial insurance before I switched over as a full time SAHM. I speak fluent Tagalog (Filipino) and English. I am learning ASL to teach my son as well.

When did you start taking classes with PYLV?

I started taking classes with PYLV during my 2nd trimester of pregnancy which was around March 2023.

What have you learned since taking classes with PYLV?

I have learned so much since taking classes with PYLV but one of the things that stuck to me is that having a strong group of women during pregnancy and motherhood is very important. Sharing stories and experiences with other moms definitely make it very enjoyable.

What is your favorite yoga pose?

My favorite yoga pose is the tree pose.

How has your practice impact your parenting?

My practice has impacted my parenting tremendously. The strength I have now - mentally, physically and emotionally is amazing.

What would you tell a new parent considering taking prenatal or baby & me yoga classes?

Go for it! If you’ve never tried yoga before - do it! The community is so welcoming and supportive of each other. The best thing about joining PYLV is finding new mom friends for you and new baby friends for your baby.

January 2024 Student Spotlight - Emily Frasca

We bid a heartfelt farewell to one of our dearest and longest-standing PYLV students, Emily Frasca. Emily, along with her family, is embarking on an exciting new journey as they relocate to South Dakota. Since the inception of PYLV, Emily has been a loyal and dedicated student. Emily shares how yoga has impacted her parenting journey and life, "Yoga has been crucial in my self care during pregnancy and through postpartum, helping me reconnect with my body. Yoga is my me time and helps to keep me balanced and calm through tough times."

Emily's vibrant presence in our community has left a lasting impact, and she will be greatly missed by both her peers and our community. Emily shares words of wisdom to new parents, "Trust your instincts. You know more than you think! Your heart will know what’s best for baby."

As she ventures into this new chapter of her life, we extend our warmest wishes for success and happiness to Emily and her family.

Yoga for Pelvic Health: Managing Stress Incontinence

“Leaking is common, but NOT NORMAL.”

— Pelvic Health Professionals Everywhere

Our society has normalized leaking as a part of womanhood. That somehow after you have a baby, all women will suddenly leak. “It's no big deal, just wear a pad”. While it may start out as a nuance, as you age leaking can turn into a greater issue.

Dealing with stress incontinence can be challenging, affecting both men and women. In this blog post, we'll explore what stress incontinence is, its causes and contributing factors, and most importantly, how yoga and movement can be a valuable tool in managing pelvic health.

What is Stress Incontinence?

Stress incontinence refers to the unintentional loss of urine, often occurring when the muscles around the urethra become weak. It's the situation where laughter, coughing, running, or jumping leads to leaks. Contrary to common belief, stress incontinence is common but NOT NORMAL.

Different Types of Incontinence - It's crucial to understand that there are different types of incontinence, stress, urge (over active bladder), overflow, functional and mixed. Importantly, you can experience stress incontinence even if you've never given birth.

Causes and Contributing Factors

• Certain medical conditions

• Certain medications

• Childbirth

• Chronic cough

• Genetics

• Obesity

• Menopause

• Smoking

• Surgery

• Engaging in high-impact activities over the years

It’s important to point out that conditions like stress incontinence are rarely “caused” by a single factor and it’s usually a result from a combination of factors over a period of time.

Treating Stress Incontinence

Effective management of stress incontinence involves a multifaceted approach including both physical therapy and lifestyle changes.

• Pelvic Floor Physical Therapy: Seeing a pelvic floor physical therapist is essential for addressing issues related to the pelvic floor, such as stress incontinence. These specialized PTs provide a thorough examination, targeted exercises and techniques, and overall support addressing pelvic health concerns.

• Lifestyles changes: Adopting a healthy weight, avoiding smoking, and incorporating regular exercise, including pelvic floor exercises, can significantly reduce symptoms and improve overall pelvic health.

Specific exercises that address stress incontinence:

• Kegels: Kegel exercises, although beneficial, are not meant to be done indefinitely.

• “The Knack”: "The knack" refers to a technique for pelvic floor contraction aimed at preventing stress incontinence. It involves consciously engaging the pelvic floor muscles before and after experiencing downward pressure, such as during coughing or sneezing, providing additional support to prevent urine leakage.

“The good news is that you can improve stress incontinence with movement. Most people think that movement means huge changes but really its lots of small, impactful strategies. And it's ok if everyone's movement choice looks different.”

- Dr. Kelsey Daniels, The Mobility Project

Yoga for Pelvic Health

Yoga during pregnancy and postpartum can play a pivotal role in supporting pelvic floor health. Incorporating specific yoga poses into your routine can aid in strengthening and toning the pelvic floor muscles. Here are some yoga poses to consider:

Bridge Pose

• Strengthens pelvic floor muscles.

• Promotes flexibility in the spine.

• Enhances overall pelvic stability.

Chair Pose

• Engages and tones pelvic floor muscles.

• Builds strength in the lower body, including the pelvic region.

• Improves posture and alignment, supporting pelvic health.

Child’s Pose

• Relaxes and stretches the pelvic area, releasing tension.

• Encourages mindful breathing, reducing stress that can impact pelvic health.

• Provides a gentle stretch to the hips and lower back.

Locust Pose

• Strengthens the back and pelvic region.

• Improves posture and spinal alignment, benefiting overall pelvic stability.

• Engages multiple muscle groups, contributing to pelvic floor strength.

Incorporating yoga into your routine can be a positive step towards managing stress incontinence and promoting overall pelvic health. By understanding the causes, adopting healthy habits, and embracing targeted yoga poses, you can take control of your pelvic well-being. Consult with healthcare professionals, pelvic floor pts and trained movement professionals to create a personalized plan that suits your needs, ensuring a holistic approach to managing stress incontinence.

The Unexpected Benefits of Prenatal Yoga: More Than Just a Stretch

Prenatal yoga is not just about maintaining flexibility and staying active during pregnancy. It offers a multitude of unexpected benefits that can significantly enhance your journey to parenthood. Here are five unexpected benefits that could completely transform your pregnancy experience:

1. Empowered Birth Experience.

   One of the most remarkable benefits of prenatal yoga is the empowerment it provides for your birthing experience. Yoga equips you with powerful breathing practices, which can help you stay calm, focused, and centered during labor and delivery, regardless of how your birth unfolds. It's all about being prepared and confident, no matter what comes your way.

2. Community of Parents.

   In today's busy world, many new parents find themselves feeling isolated and lacking the much-needed support system. Prenatal yoga classes provide a fantastic opportunity to meet like-minded individuals who are on a similar journey of parenthood. The friendships you form in these classes can become your rock during the ups and downs of parenthood, creating a strong support network for you and your child.

3. Muscle Strength for Endurance.

   As you progress through pregnancy and prepare for the physically demanding task of childbirth, building and maintaining muscle strength is vital. Prenatal yoga helps you develop the necessary strength and endurance, not just for the birthing process but also for everyday activities like carrying heavy car seats, making your transition into parenthood smoother.

4. Improved Sleep.

   Ask any expectant mother who has attended prenatal yoga classes, and you'll likely hear that better sleep is one of the most commonly reported benefits. The relaxation and stress-reduction techniques incorporated into prenatal yoga can lead to more restful nights. When you're well-rested, you can better cope with the challenges that come with pregnancy and parenthood.

5. Combat Perinatal Mood Disorders.

   Perinatal mood disorders, refer to a group of mental health conditions that occur during pregnancy or in the first year after childbirth. Perinatal mood disorders include, postpartum depression, anxiety, obsessive-complusive disorder (OCD), post-traumatic stress disorder (PTSD) and psychosis. These disorders can affect both mothers and fathers and is the most common complication of pregnancy and birth.
   
   Prenatal yoga offers more than just physical exercises; it provides a holistic approach to well-being. Pregnancy can bring forth various emotions, and perinatal mood disorders are a common concern. Yoga, with its stress reduction techniques, introspective practices, and mindfulness exercises, acts as a powerful ally.

In conclusion, prenatal yoga is not just about poses; it's a holistic journey that empowers you physically and emotionally. The unexpected benefits go far beyond flexibility and serve as valuable tools in your preparation for parenthood. So, if you're expecting, consider joining a prenatal yoga class for these incredible advantages and a happier, healthier pregnancy and postpartum experience.

Yoga Poses for the First Trimester

The first trimester is a delicate time as the body is rapidly changing. Hormones are soaring and many pregnant people do not feel well. Nausea and fatigue are two of the most common symptoms of the first trimester.

You may not feel ready to join a prenatal yoga class but still want to breathe and connect with your body and pregnancy. Below are a few gentle and nurturing yoga poses to help support you during the first trimester. *Listen to your body and breath. Only stay in postures as long as comfortable.

Upavistha Konasana (Supported seated forward bend)

Practice tips: Sit on a blanket or pillow to support the hips. I like to fold forward over each leg and then down the center. You can also sit in easy pose (do both legs) or baddha konasana (feet together).

Benefits: This gentle forward bend is great to relieve nausea and brain fog.

Supta Baddha Konasana

Practice tips: Use a pillow for your head, blocks or blankets under the thighs or knees.

Benefits: Helps stretch the groin and inner thighs. Relieves stress and anxiety.

Balasana (Child’s pose)

Practice tips: Use as little or a lot of support. Hug a pillow or surrender to your mat.

Benefits: Calming to the mind. Reduces fatigue and anxiety.

Viparita Karani (Legs up the wall)

Practice tips: Use a pillow or bolster under the hips. Add an eye pillow for ultimate relaxation.

Benefits: Increase blood flow to reproductive organs.

Yoga in the First Trimester

Should you practice yoga in the first trimester?

This question is a hot topic in the pregnancy yoga community. The first prenatal yoga training I ever attended strongly discouraged pregnant students from attending yoga classes in the first trimester. I have since taken other trainings, with different perspectives, coupled with my own pregnancy experiences. I practiced and taught yoga the entire duration of all three of my pregnancies. Though, I am not everyone, I had low risk pregnancies and was active prior to and in between pregnancies.

Caution in the first trimester

The main concern for not practicing yoga or physical activity in the first trimester is pregnancy loss. Pregnancy loss is fairly common and happens for a variety of reasons. Most pregnancy loss in the first trimester happen due a developmental reason that you do not have any control over.

• Estimated 20% of pregnancy will end in a loss

• 80% of pregnancy loss happens within the first trimester

How yoga can be beneficial in the first trimester

In general yoga is considered a safe low impact exercise. However, not all yoga classes are the same and teacher trainings vary. If you are pregnant, I highly encourage joining a prenatal yoga class with a trained prenatal yoga teacher.

Benefits of practicing prenatal yoga in the first trimester:

• Relieve nausea and fatigue

• Connect with yourself and pregnancy

• Cultivate healthy habits

Things to note about the first trimester:

• The first trimester is a period of rooting. The embryo is implanting into the uterus, some pregnant people experience implantation bleeding.

• Many pregnant people do not know they are pregnant and are going about their normal lives.

• Many pregnant people do not feel well and experience nausea and fatigue. Some pregnant people experience a condition, called Hyperemesis gravidarum (HG) that makes them feel extremely unwell during pregnancy.

Should I join prenatal yoga class in the first trimester?

Depends…

• Do you have a yoga or movement practice?

• What is your energy level?

• Do you have a history of miscarriage?

• Is your pregnancy considered high risk?

• Have you talked to your healthcare provider?

Takeaway

Generally, I welcome first trimester students if they feel good enough for movement and have talked to their healthcare provider.

Read more about Yoga Poses for the First Trimester.

Yoga and Hypermobility

Hypermobility in the elbows

Hypermobility means your joints can move beyond the normal range of motion. The connective tissue or fascia around the joints are very flexible.

• Hypermobility is on a spectrum, meaning it varies in severity. It may affect one area or all over the body. Common areas of hypermobility are elbows, wrists, fingers and knees.

• Hypermobility usually doesn’t cause any pain or medical issues.

• Hypermobility is relatively common and affects 20% of the population. In some people, excessive flexibility maybe a rare inherited condition, Ehlers-Danlos syndromes (EDS).

Hypermobility and Pregnancy

During pregnancy, an increase in hormones (notably relaxin) increases flexibility in the body. This is one way the body is preparing for birth. Low back and pelvic pain is a common symptom during pregnancy. The presence of hypermobility is one of several factors associated with developing lower back pain. Increased instability of the sacroiliac (SI) joints may be responsible for pelvic pain in pregnancy. 

Yoga and Hypermobility

Typically, when a hypermobile individual practices yoga they may look amazing and flexible, however it is usually borrowed strength or a compensation. Individuals with hypermobility should seek out a strength based yoga practice. Regardless of if you are pregnant or not pregnant, training your body to use your muscles during exercise and daily life can help prevent injury and excess strain.

Practicing yoga with hypermobility:

1. Start in a smaller range of motion

2. Find the work

3. Observe the sensation

4. Once you have established what the work is in your body, then you may begin to explore the posture

Yin Yoga

Many yogis, especially flexible ones are drawn to a “stretchy” yoga practice. While, there is nothing wrong with “stretching”, overtime it may contribute to, long and weak muscle tone. This doesn’t mean you should never practice a yin style practice.

Tips for practicing yin in a hypermobile body:

• Instead of going to your edge – do 70% or less in your stretch

• Ease into postures

• Hold for less time

Pregnancy and Birth Story of Baby Olivia

The Shock

When I found out i was pregnant with my third child, it came as a shock. I was not expecting to have anymore children. There was a lot of mixed emotions, for both me and my family. My boys were 6 and 5 at the time and we were learning a new groove of life, school, and pandemic.

That year prior my oldest had been asking for a baby sister. We told him, it doesn’t work like that. I can’t promise that if we had another baby it would be a girl. He resigned his efforts. I had always been open to a third child. My husband though was sure he was done, however didn’t make any decisions to make that permanent.

Third Times the Charm

From start to finish, the pregnancy and birth was so different from my previous children. Pregnancy and birth are so different, no matter if the parents are circumstances are similar. This is a new person. I am also a different person.

Being pregnant makes me recommit to being the healthiest version of myself. The year prior when the pandemic hit, I was not feeling my healthiest self. I was doing my Covid baking, I had experienced some health issues, the stress of distance learning, and overall adjusting to a new lifestyle.

This pregnancy unlike my previous, I did a lot more testing and ultrasounds than with my previous pregnancies. I felt like I needed to have some certainty. As soon as I learned I was pregnant, I got a “for fun” heartbeat ultrasound. The first ultrasound, I needed to know there was only one baby. Twins could be a likely possibility for me. I have twins in my family and I had moved into the “advanced maternal age" category. During the ultrasound, the tech confirmed, one baby. Phew!

I started seeing a new midwife. We discussed finding out the gender early, I had the option to do a finger prick test, however I opted out. I am not good with needles or blood (birth is an exception for me). As soon as we could do the early gender ultrasound we did. My husband and kids joined for the ultrasound appointment. My kids were split, one wanted a boy and the other a girl. When my younger learned he was having a sister, he was devastated. 

The Struggle

The first trimester was rough. Food was a major struggle along with tiredness and fatigue. I took  lots of afternoon naps and ate what I could stomach. Second trimester rolled around and I was feeling better but had major pelvic girdle pain. Being my third pregnancy, there were a few things I new I was going to differently. I started seeing a pelvic floor physical therapist (which I highly recommend that all pregnant people see one.) I got regular chiropractic adjustments and acupuncture treatments. 

Getting baby into a good position was a priority for me. Positioning is much more than baby being head down. It’s also looking toward the back with chin tucked. My older children were both head down, however not looking toward the back. Especially with my second, his labor pattern was inconsistent and my midwife had to manual rotate him. Ouch!

Third trimester, it was the middle of summer. I was over it. I was really hoping she would come earlier rather than later, though I didn’t have a great track record. My two older children both went past their due dates. Once I was 37 weeks, I let her know that should could come whenever she was ready. My acupuncturist started sending eviction notices.

The Birth

The day before my due date, I had lost some fluid. “Yes!'“, I was thinking. She is going to come tomorrow, right on her due date. That night I started losing some of my mucous plug. I called my husband and told him to come home from work. I start mentally and emotionally preparing to have a baby.

Went to bed that night. Nothing. Not a single contraction. Or rather a contraction that would wake me up from sleep. (I had been cramping and contractions for a few weeks prior to that.) 

I go about life. The second night, I go to bed. No contractions. I wake up in the morning, lost more plug. Go about life. After the third night, I have an appointment with my midwife. I had her check me because I needed to know. This was Wednesday morning, I was 40% effaced and 2-3cm. For a mom who has birthed before, this wasn’t exciting news. (It is not uncommon for a mom who has given birth before to be dilated and not give birth right away, sometimes days or weeks.)

I go home and make myself lunch. My husband leaves to pick up our boys from school. I get up to make myself a drink and my water broke. I couldn’t move without losing fluid. I call my midwife and let her know what happened. She tells me she will be stopping by to test my fluids. After that I started feeling mild contractions right away. 

This was not how birth has gone for me in the past. With my older children, I lost my plug and had a baby within 24 hours. I had never lost my water and not been in active labor. That is why I cannot stress enough to not have expectations. We may have an idea of how things might go, but even if we had given birth before, you really won’t know until it’s done.

My midwife arrives, confirms I had indeed lost my waters. We communicated I would be in touch when I need her. Baby was coming. Contractions steadily pick up. I had dinner around 6pm. Things start picking up a bit around 7pm, I decide to go upstairs and labor. I knew at that point I won’t be going down for a few days, well after baby is born. I had called my midwife letting her know things were picking up but I wasn’t quite ready for her help yet. 

Transition

Around 8pm, after checking in with my midwife, I was going to take a bath. I go sit on the toilet which is my routine before getting in the bath. I had a really intense contraction and started feeling some pressure. When I checked the time of that one, it was about 3 minutes. I did not trust it. Looking back, I am confident I was in transition. I called my midwife immediately telling her to come now. Followed by calling the birth photographer. I decided to skip the bath and instructed my husband to fill the tub ASAP.

At this point, I am struggling to get comfortable. I was so grateful to be able to get into the tub. The birth photographer arrives first, followed by my midwife not too long after. It’s about 8:30pm. (Luckily everyone lives not too far from me.)

During this time I am going in and out of the tub, trying to find different positions to get comfortable in. Standing and being upright is struggle. (It’s those uncomfortable positions that bring on the strong contractions is what gets baby out.) I remember asking my midwife how many more of these I have to do. 

After being in the tub for a bit, it was making me too hot so I decide I want to take a shower. The shower gets going. I ask my husband to put on his swim shorts in case I need him. As soon as I get into the shower, I think to myself I can’t do this (standing up.) I get down on fours and very much in my own head. I think to myself, this is my low point. Rock bottom. This is it.

Pushing

I get out of shower and back into the tub. I knew it was time to push. I started pushing. I claw onto my husband for leverage and let out a few roars. I saw my younger son covering his ears. I wasn’t sure if and how much of baby was out. I take a breath. I check-in with my midwife and she instructors me I can get the rest of her out. One more big push and baby was born.

I meet my baby. She was covered in vernix and absolutely perfect. My midwife commented that she had her hand near her face. Which I had suspected while pushing and it was something she would do in her ultrasounds. 

Postpartum

After I gave birth, I delivered the placenta and my midwives put me in bed. My husband prepared a charcuterie board per my postpartum plan. I had a significant amount of blood loss but my midwives were able to manage it at home. I spent the next few days in bed and getting to know my baby.

Closing Thoughts

I had always admired the women who would go about life in active labor and within a few hours birth a baby. I can add myself to that list. My previous births did not go like that. As I emphasized before, each pregnancy and birth is unique.