Breast Feeding Benefit Revealed

 

 

I have always heard that if you can then breast feed but nobody has ever been able to give exact benefits and Duke University has discovered that “Human milk promotes the growth of biofilms of beneficial bacteria that line the intestinal tract of healthy babies, helping digestion and the development of the immune system and acting as a barrier to bad germs.” News & Observer Section B, August 28, 2021, page 1. You can read the rest of the article at nando.com/health.

 

Becomeing aware of what sensory brings you relaxation

This might be a little tricky for someone like me to explain in a blog, but here it goes…

Keeping in mind that while you are pregnant smells can trigger pleasant or unpleasant sensations so if this is not for you at this time try another technique.

Prop up on pillows with slight slant (reclined) so that your lungs and chest are as open as possible.

I recommend starting with the essential oil of lavender. Place a drop on a cotton ball or similar product, and just bring it to your nose, take long deep relaxing breaths.

Visualize your favorite place, see yourself there, go through each of the 5 senses and explore. When you let others thoughts take over you journey, breath in the lavender and take your thoughts back to your favorite place and start the journey again.

If you continue to practice this technique eventually the smell of lavender will automatically bring a sense of calm to you.  If you do this through out the pregnancy, when you  go into labor you have a tool to use to bring a sense of calm.

The Hips and keeping them open

Yoga has so many benefits to offer a pregnant mother. One of these a new found flexibility from the hormone relaxin that is released early in the pregnancy. This hormone helps to loosen the joints for the birth process, but can also be taken to far and cause harm if the mother is not aware of her flexibility limits. So, consider yourself warned about over stretching or going beyond your comfort level.

Just as the joints are able to move freely, they are also able to stiffen up easily. Remember that long car ride mentioned several post back, or maybe its the 8 hours at your desk that is causing the joints to stiffen, either way you will find this next exercise very helpful.

1. Sit as straight in the car as you possibly can, maybe think about lifting through the crown of the head. It will help to move your tush closer to front edge of the chair.

2. Take a few deep, cleansing breaths through the nose if possible.

3. Cross the right leg over the left knee, flex the right foot to engage the muscle of the leg, it helps to protect the joints

4. Mindfully hinge from the hips, maintain the straight back, again thinking about the head reaching forward instead of down

5. Take at least 4 breaths, on the exhale think about the joint in the hip and see if the exhale can release any tightness, inhale long and deep (being pregnant, you can’t inhale to deep)

6. Switch sides and only go only as deep into the fold as YOU feel comfortable.

Nameste

Stretches for the long haul

In the last post I mentioned the stretches for the car ride to the family visits – you know the ones – when retired people request that you take time off from your job, ride in a car for 5 or more hours pregnant to visit for three days, ride 5 more hours still pregnant only to have to wake up the next morning at 6 am to go to your job and make up for lost time at your job. Yes, this really does happen all the time so I teach in my Prenatal Yoga classes stretches to in the car on the road. Your husband will look at you funny while you do these stretches but remind him just who’s family is torturing you, while pregnant with his child, by insisting on the visit. Just explain to him that you need to stretch to keep from getting tension, tightness or cramps from sitting for long periods.

  1. While sitting in a chair, bend the arm at the elbow, extend the bent arm straight out to the side from the shoulder, now place the bent elbow on to the car window, take a long inhale and long exhale. Try to move the bent elbow further towards the seat belt area near the door frame of the car (behind). You are opening the right side of the shoulder and chest area so remember to take long inhales and exhales to relax those muscles. Keep moving the elbow back, pausing to take a breath with each move but keep it safe.
  2. The left arm can be stretched the same or you can extend it behind the drivers seat and relax. Be sure to do both sides of the body creating a balance.

I hope that this helps with those long rides. I use this technique all the time at my desk and it helps keep the chest area open. You can also reach behind with both hands and grab the chair back with both hands, bend or straighten the elbows and lift the chest to create a stretch in the front body. Ahhhh, it feels good. Just do not recommend that you use the reach behind method in the car. Happy Trails untill next time!

Pre-Natal Yoga Session Begins in September

As you all might know I teach and train prenatal yoga. I am very excited about our new prenatal yoga class session that starts in September at the The Yoga Connection in Smithfield NC. It’s so great to share the tremendous benefits of yoga with these soon to be moms. Theses ladies learn techniques to relax, stretch and rejuvenate that can be used anywhere.

  • stretches can be used in the car on those long hauls to visit family  
  • address the chest and keep the muscle in this area open 
  • maintain or increase the flexibility in the hips
  • become aware of what sensory brings you relaxation
  • how to use props for relaxation and stress reduction
  • breathing techniques to improve energy

Stay ‘posted’ to learn about a valuable coupon for this up coming class. Until then keep doing what you love and happiness will follow 

Pre-Natal Yoga Session Begins in September

As you all might know I teach and train prenatal yoga. I am very excited about our new prenatal yoga class session that starts in September at the The Yoga Connection in Smithfield NC. It’s so great to share the tremendous benefits of yoga with these soon to be moms. Theses ladies learn techniques to relax, stretch and rejuvenate that can be used anywhere.

  • stretches can be used in the car on those long hauls to visit family  
  • address the chest and keep the muscle in this area open 
  • maintain or increase the flexibility in the hips
  • become aware of what sensory brings you relaxation
  • how to use props for relaxation and stress reduction
  • breathing techniques to improve energy

Stay ‘posted’ to learn about a valuable coupon for this up coming class. Until then keep doing what you love and happiness will follow 

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