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!:)

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 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

My Top 3 Postnatal Yoga Poses

My Top 3 Postnatal Yoga Poses

What yoga poses are safe to do after baby? This question comes up a lot for new parents. The biggest rule of thumb for all poses and movement - can your breath continuously? If the breath is shallow or labored, it is an indication that your body might not be ready for pose or movement.

Rib Cage Breathing

Do not underestimate the power of your breath! Before starting a movement practice, you want to practice rib cage breathing. Mastering this breath practice is essential to healing your core and pelvic floor.

I choose the following 3 poses because:

• Great beginner poses but has lots variations to increase challenge

• Strengthens your true core (diaphragm, transverse abdominals, multifidus, and pelvic floor)

• Strengthen your glutei

• Does not compromise your linea alba

1. Bridge Pose

Lie on your back with your feet hip width distance apart. Shoulders relax away from your ears and arms down along your sides. On the exhale, lift your hips. Your shoulders, hands and feet are your foundation in this pose. Using a block between the thighs to help keep legs parallel.

Daily practice: 3x, holding for pose through 3 breaths. Gradually increase to longer holds and more rounds.

2. Balancing Table

Come into tabletop. Wrists are shoulder width distance and knees hip width distance (knees maybe slightly wider if pregnant). Spread the finger evenly into your mat, curl your toes under. Gaze in between the hands. Draw the navel toward the back of the body. Breath comfortable.

On the exhale extend one leg hip height and opposite arm in line with the ear. To read more about this pose and variations.

Daily practice: 3x, holding for pose through 3 breaths. Gradually increase to longer holds and more rounds.

3. Chair Pose

From standing, lift the toes and spread evenly on your mat. On the exhale, bend the knees and sit back into an imaginary chair. On the next exhale, extend the arms in line with the ears. Breath comfortably for 3 breaths and gradually increase.

Add a block between the thighs to add challenge to the posture. If newer to the practice, start with hands at heart center until breath is comfortable. Try this pose standing behind a wall for challenge and support.

Daily practice: 3x, holding for pose through 3 breaths. Gradually increase to longer holds and more rounds.

Consideration for movement before getting back to your mat or exercise routine:

• It took 10 months to grow baby, give your body and self the same time and grace to heal

• How did your birth and healing go? Every birth and healing is going to look very different.

• Bleeding has completed stopped.

• Do you notice any doming, bulging or invagination at the midline?

• Do you feel any pelvic pressure?