Everyone agrees that staying active and exercising while pregnant is the best way to maintain a woman’s health and fitness and prepare her for the often strenuous and challenging rigors of childbirth, but starting a prenatal exercise program can be daunting. In the first trimester (conception to 3 months) women often experience extreme fatigue and varying degrees of nausea or “morning sickness” (which is absolutely not confined to mornings.) Most healthcare providers and prenatal fitness experts will agree that women should listen to their bodies and rest during this transitional period. Women, in general, tend to not feel like exercising much and for those who were previously very active this can be a bit disconcerting.

Once the first trimester is over, most women have spent a couple of months out of an exercise routine and are intimidated to start something new or resume their past exercise routine. I have many women show up in the beginning of their second trimester feeling guilty and concerned that they have done nothing for 2-3 months and intimidated to start prenatal yoga. It seems to ease their minds when I tell them that 90% of my students are in the same boat, they come to their first class after doing virtually nothing during their first trimester and this is entirely appropriate since the number one rule to any prenatal activity is, “If it doesn’t feel good, don’t do it!”

I tell my students who have been out of an exercise routine for a while that when they start back up they should start very slowly, start with 15 minutes once or twice a day and see how that feels for a few days. I tell them they should start this way because their bodies have been changing over the last few months and are changing every day and the things that felt great before they were pregnant might not feel good at all now. A simple twist or side stretch might feel uncomfortable. Every woman is different, some women might need a few weeks of building up their exercise routine before they do a full class, others can do a full class, starting slowly and listening to their bodies, right away.

The question I get over and over is, “when is the best time to start a prenatal yoga routine?” and my answer is that there is no one right way when it comes to prenatal fitness. Every woman is different and is ready to start exercising when her body tells her it is time as long as she has no complications with her pregnancy and has gotten the ok from her doctor or midwife. This typically occurs at the beginning of the second trimester but some women can exercise during their first trimester or not start until the third trimester. My advice, if it feels good to exercise during your first trimester, is to take it easy, don’t push yourself, and consult with your doctor or midwife.

We have gotten so accustomed to “asking the experts” and getting the latest research (which almost always contradicts the previous research) that we have lost the connection with our own bodies. Pregnancy is a great time to reconnect with your body, to get in touch with what feels good for you and what doesn’t, whether it be food, exercise or any activity that you participate in, do it mindfully and pay attention, your body has a lot to say!

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When did you start your Prenatal Yoga Practice? How did you feel once you began?
Please comment and let me know your thoughts.

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Jennifer Wolfe is the creator of Prenatal Vinyasa Yoga, a Prenatal Yoga DVD, designed to offer pregnant women a safe and vigorous yoga practice which will help them prepare for labor, childbirth, and postpartum recovery

When: Thursday, July 2nd @ 7pm
Where: DYDC Studio, San Mateo, CA. Click here for directions
Cost: Free
RSVP: Not necessary. Just be there before 7pm. Add extra time if you have not already signed a DYDC fitness registration form. (If you have taken any fitness classes at DYDC, you have already signed this document)

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Ok I know it’s a little late, but I just love this Hindu and yogic tradition of celebrating each solstice and equinox with 108 Sun Salutations, and now that we’ve done it for winter and spring it’s only fitting that we celebrate summer the same way (not to mention it’s an invigorating, beautiful, challenging, and fun practice.)

What is it?
It’s pure and simply gathering together and completing 108 consecutive sun salutations. Don’t be frightened by the daunting number 108, it really is quite doable and quite acceptable to stop and rest if you need to.

Why 108?
108 is thought to be the number of creation, 108 is found in most religions and cultures, for example: there are 108 beads in a traditional string of Tibetan Mala beads, 108 beads on a Catholic rosary, 108 Upanishads in the Indian Vedic texts, 108 names for Buddha & Shiva and many more.

Come and join us as we welcome and celebrate summer together!

You asked for it – Now you got it.

I will keep adding to this list when I have time.

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Tuesday, June 9th 7-9pm

Prenatal Partner Yoga is a great way for moms and partners to connect to each other and to their baby.

In this special workshop, Jennifer Wolfe will teach several, low impact, partner yoga positions. These positions allow mom to get relief from a variety of common pregnancy related ailments, in ways that individual yoga does not allow.

The workshop will consist of:

1 Hour of partner yoga
You and your partner will learn several easy to follow positions that you can then practice at home and use during labor and childbirth. These poses can help you feel more comfortable in labor and can help speed up labor and delivery by teaching you to work with your body to help baby get, or stay in a good position for delivery.

1/2 Hour partner massage for pregnancy & labor
Jennifer will teach your partner how to massage in a way that feels good to mom’s pregnant body. These massage techniques can also be practiced during labor to provide relief to sore muscles. She will also be demonstrating acupressure points for speeding up or starting labor and common discomforts.

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1/2 Hour Q&A
Take advantage of Jennifer’s vast knowledge and experience. In over 350 births, Jennifer has seen and done just about everything related to pregnancy and childbirth. All pregnancy and postpartum topics welcome.

Price: $50/couple – Snacks and take-home reference materials provided

Click here to Register Now day x movie

There is a 10 couple limit in the class, so sign up soon!

In my work as a doula and a prenatal yoga instructor over the last 8 years, 300+ births, and thousands of prenatal yoga students, I have noticed a trend.

Most women who regularly attend yoga classes while pregnant, have faster and less painful birth experiences.

Of course there have been many exceptions and circumstances that increase length and intensity of labor, but the correlation is too great to ignore or write off as just coincidence.

Because I don’t have all of my birth statistics organized, I could never make the statement that “doing prenatal yoga regularly during pregnancy greatly contributes to shorter and easier labor and childbirth” even though time and time again I would see that to be case.

I was thrilled when a study from Thailand was released confirming my theory.

Here is a summary of the findings of the Thailand Study:
To see the entire study (may require subscription) click here

This study examined the effects of a yoga program during pregnancy, on maternal comfort, labor pain, and birth outcomes. A randomized trial was conducted using 74-primigravid Thai women who were equally divided into two groups (experimental and control). The yoga program involved six, 1-h sessions at prescribed weeks of gestation. A variety of instruments were used to assess maternal comfort, labor pain and birth outcomes. The experimental group was found to have higher levels of maternal comfort during labor and 2 h post-labor, and experienced less subject evaluated labor pain than the control group. In each group, pain increased and maternal comfort decreased as labor progressed. No differences were found, between the groups, regarding pethidine usage, labor augmentation or newborn Apgar scores at 1 and 5 min. The experimental group was found to have a shorter duration of the first stage of labor, as well as the total time of labor.

I believe there are several reasons for the outcomes observed in Thailand.

1. The focus and connection with the breath allows a woman to tap into the rhythm of their bodies and work with them instead of fighting them.
2. Yoga can increase lung capacity allowing the woman to take deeper, longer breaths, which bring oxygen to the baby and mom, making contractions feel shorter and more manageable. A woman in a yoga class is encouraged not to hold her breath and tense up but to breathe deeply and right into the tension. When a woman is tense the contractions can feel much more intense.
3. Women who do prenatal yoga tend to have more stamina (especially when practicing styles such as Prenatal Vinyasa Yoga which builds strength and flexibility while staying focused on the breath and on releasing tension); therefore they can go a longer time without pain medication. Typically getting pain medication slows down labor.
4. Prenatal yoga releases endorphins, or “feel good” hormones, which she becomes accustomed to feeling while practicing yoga. These same hormones are released in labor and are much more identifiable to women who have been practicing yoga.
5. Practicing a relaxation at the end of class helps women to get familiar with what their bodies feel like when they are comfortable and free of tension. It also gives them a practice of staying in the moment and focused.

The practice of prenatal yoga provides women with many physical and mental advantages when it comes time for them to give birth. My own experience has paralleled the Thailand study, which has concluded that in many circumstances, women who regularly practice prenatal yoga have shorter and more manageable births.

Image above is a clip from Jennifer Wolfe’s Prenatal Vinyasa Yoga ~Short Forms DVD and can be purchased directly from her website www.jenniferwolfeyoga.com

The jogging stroller segment of the stroller market has really been expanding over the last few years and can, therefore, be a little overwhelming when shopping for one.  Below are some of the important factors you should consider when buying and using a jogging stroller.

The first thing you need to decide is what will be the primary use of your jogging stroller?  If you plan on running with it, you want to make sure you are buying a “true jogger”.  Many companies have adapted the three wheel look and marketed their stroller as a “sport,” “fitness” or “all terrain” stroller.  These strollers are not intended for heavy jogging or running.  They are suitable for off-roading, hiking and walking, but are not equipped with the safety features to make it a true jogging stroller.

Please be sure to read the manual to find out what category your stroller falls in.

The definition of a jogging stroller is:

• they have fat, inflatable tires
• they have hand brakes and parking brakes
• many offer shock absorbers and plush suspension.
• They also will have aluminum frames and at least a 16 inch for occasional running or a 20 inch tire for more serious running.

Joggers may not have a huge amount of storage and most likely will not come with cup holders, trays or accessories; these can get in the way when you are running.  Lastly, a true jogger will have a deep seat for your baby and will not have a swivel wheel in front.

If you are more interested in hiking, off-roading, walking around town, then the 12 inch swivel front wheel is much easier to use.  These strollers have fat, inflatable tires that are easy to push on rough terrain. Twelve or sixteen inch tires are recommended for walking and off-roading.

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Most manufactures recommend that you do not put your baby in it until they are at least six months old even if your jogger has a fully reclining seat.  Your baby’s neck muscles are not strong enough to handle all the jostling that happens in a jogger.  Your baby should have good head support before putting them in a jogging stroller.

A few other options that make a good jogging stroller are:

• Look for easy assembly and collapsability
• Lightweight aluminum strollers offer the most durability and lightest weight. Steal framed strollers are much cheaper, but are prone to rust and frame damage.
• A five point harness offers the safest ride for your baby.
• A hand brake allows you to slow your stroller down when running and a parking brake will allow you to park the stroller without it rolling away. In my experience teaching classes, most of the strollers that only have the hand brake with a lock on it, not an added foot brake, tend to roll away even when they are properly locked.  So I highly recommend a jogger with a foot brake.
• Your child should be seated deep into the stroller and far away from the wheels.

Always check for current recalls on all jogging strollers before you buy.  For up to date information on recalls, consult the Consumer Products Safety Commission’s website.

The cost of the stroller can make a difference, but you really do not need to spend over $350 for a jogging stroller.  Most of the strollers that are rated the highest are $350.00 and under.  That being said, most of the strollers that are $150.00 and under are usually a bit less reliable, harder to maneuver and not as comfortable for your baby.

Article written by Tracy Stettner of Dolphin Yoga & Doula Center

Q: Any suggestions for relieving tail bone pain? My coccyx curves sideways and is really acting up now that I am pregnant.

A: Tailbone pain unfortunately is not uncommon. There are several things that can help to ease it. Sitting on a birth or exercise ball can be helpful, the cat pose is always good and some massage on the area while in the cat pose can sometimes help (massage sometimes doesn’t feel good so listen to your body.) The pelvic tilt in the cat pose can help get the baby into a more comfortable position and off of the tail bone, though that is not usually the cause of tail bone pain, it can help alleviate some stress in the area and generally feels good.  (Practice Prenatal yoga with Jennifer Wolfe’s Prenatal Yoga DVD) Also sitting on softer surfaces maybe even a coccyx pillow can help.

See Cat Pose Post here

One of the best poses for pregnant women is the cat pose or cat-cow. This pose is done by placing the hands and knees on the ground, hands directly under the shoulders and knees and feet hip width apart. As you inhale lift the head up gazing up to the ceiling (swaying or arching the back is fine in the first trimester, after that just lift the head if swaying the back is uncomfortable) as you exhale round your back like a cat, pressing the center of the back up to the ceiling as far as possible and pressing your hands into the ground. The pelvic tilting that happens with this pose helps to move the baby into a more comfortable position when experiencing back pain or discomfort from the baby’s position during pregnancy. This position is also one of the best for moving a baby into a more favorable position for birthing and can help move a baby from a posterior position (the one that causes back labor) to an anterior position which is much easier for the baby to move through the pelvis.

Is there anything in prenatal yoga you need to beware of or not do?

There are many styles of prenatal yoga just as there are many styles of regular yoga. Not every style is suited to every body. People who were very active or practiced more vigorous styles of yoga before they were pregnant usually are looking for a safe way to continue a more vigorous practice so that they can maintain the strength and flexibility they worked so hard to achieve before getting pregnant. This is the demographic that my classes and DVD’s were created for. Most prenatal classes and DVD’s are very gentle focusing on connecting with your baby and breath awareness and stretching.
Women should make sure to get an “ok” from their doctor or midwife before starting any prenatal exercise or yoga practice and should make sure that the instructor is experienced in working with pregnant bodies. Women should be aware that even if a pose seems simple and is said to be appropriate for pregnant women that if it doesn’t feel good they should not do it. Listening to your body is the most important aspect of practicing prenatal yoga!

Every woman is different and when she can return to her yoga practice is based on individual factors. Before returning to any exercise or yoga practice she must first get the “ok” from her doctor or midwife. Most healthcare practitioners will want the woman to have stopped any bleeding before returning to any yoga practice, this is typically two to three weeks. If she starts bleeding again or bleeding increases after doing any activity it usually means she did too much. Again listening to your body is pivotal in resuming yoga practice postpartum. Women who have had cesarians should consult with their doctor and usually they will want her to wait at least 6 to 8 weeks postpartum before resuming regular yoga.