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How to Modify Downward Facing Dog during Pregnancy

Downward Facing Dog (Adho Mukha Svanasana in Sanskrit) is one of the most common yoga poses. It’s so ubiquitous that you can expect to practice it at least once in pretty much every yoga class. So, if you happen to be a pregnant yoga student, you might be wondering how to do the pose safely and make it work for your growing baby bump without disrupting the flow of the class. I’ve got you, Mama.

In this post, I’ll go over the basics of Downward Facing Dog modifications for pregnancy. (Rest assured, for most pregnant women, Downward Dog is safe. More on that later.)

But, if I’ve said it once, I’ve said it a million times. Just because something is considered safe during pregnancy, doesn’t mean it’s the best thing for your body in any given moment.

I’ll also be sharing some alternatives for Downward Facing Dog for any time when your all-powerful mama intuition tells you to skip it. (Always listen to that little whisper, Mama. It is magical, and it will keep you safe!)

Is Downward Facing Dog Safe During Pregnancy?

In short, yes. As long as you make a couple tiny modifications (see below), Downward Facing Dog is safe during pregnancy—and it can have some benefits, too.

In fact, a study from 2015 published in the journal Obstetrics & Gynecology found that healthy women had no negative effects for mom or baby from practicing Downward Facing Dog during pregnacy. (The study round that women who participated in this study were fine during Happy Baby and Savasana, too—two poses that pregnant women are often cautioned to avoid or modify.)

It’s important to note, however, that the women who participated in this study were having normal, healthy pregnancies with no complications. The researcher cautioned that all women should check with their OB/Gyns before starting any exercise routine.

And here’s my caveat. Listen to your body and adjust accordingly. There are plenty mamas who have taken my prenatal yoga classes here in Charleston, SC who have not felt great in Down Dog toward the end of their pregnancies. If that becomes the case, there’s no reason to force your body into a shape that doesn’t feel great.
If you try Downward Dog and it feels wrong for any reason, make sure you’re modifying for baby (see blow) or skip down to the next section of this post for some alternative ideas for Down Dog during pregnancy.

How to Modify Downward Facing Dog during Pregnancy

How to Modify Downward Facing Dog During Pregnancy | Prenatal Yoga for Beginners

Downward Dog looks pretty different for women at different stages of pregnancy.

In the first trimester there’s really no need to modify. As your baby bump starts to grow, though, you’ll want to widen your feet a bit to make room. As baby grows, your feet have to go wider. By the end of their pregnancies, many moms have their feet as wide as the mat or even a bit wider so that the forward fording action of Downward Dog doesn’t compress the belly and make things uncomfortable.

As your belly grows, you might also notice that the weight of your baby starts to draw your belly down to the floor causing a big curve in your spine. If you’re experiencing that, keep the knees bent slightly and work your ribs in and back a bit (toward the ceiling) so you can find maximum length in your spine as you practice the pose.

Other reasons to modify (or skip) Downward Dog during pregnancy:

Exhaustion.

If you’re super exhausted, which is common in both the first and third trimesters, you might consider choosing a more passive version of the pose. Try bringing your head onto a block. Or choose an alternative version like Child’s Pose.

Acid Reflux.

Poses like Down Dog and Uttanasana (Standing Forward Bend) can make acid reflux worse.

Carpal Tunnel.

Did you know that pregnancy can make carpal tunnel worse? When I was pregnant, I would wake up in the middle of the night because my hands were numb and tingly. Many of the mamas in my prenatal yoga class feel discomfort and pain in their wrists during weight bearing poses like Down Dog.

If you don’t find relief from elevating the heels of your hands on a wedge or a partially rolled mat (so there’s less pressure on the heels of your hands and more toward the fingertips) modify by keeping your knees on the floor in Puppy Pose or skip it and do Child’s Pose instead.

A Gut Feeling.

Sometimes you can’t put your finger on why something doesn’t feel quite right–it just doesn’t. In that case, it’s a good idea to err on the side of caution. It’s so easy to take an alternative position.

3 Alternatives to Downward Facing Dog during Pregnancy

Downward Facing Dog at the Wall

This is a great option for anyone who wants to give their wrists a break, wants to feel a bit more weightless in the posture, or if acid reflux makes it too uncomfortable to forward bend.

Try this:
Stand facing a wall with your feet a bit wider than hip distance apart. Bring your hands to the wall right in front of your shoulders and spread your fingers.

Take a full, deep breath in. As you exhale walk your feet and hips toward the middle of the room, hinge at the hips, and slide your hands down the wall until your hips are at an approximate right angle.

Press the wall with your hands so you feel your spine elongate.

Puppy Pose

This is a great modification for when you want to keep up with the pace of your yoga class, but also feel like you want a little less weight on your hands and wrists.

Try this:
Come into a table top position with your hands and knees on the floor. Then, keep your hips stacked over your knees but walk your hands out in front of you as forward as you can get them.

Keep your elbows straight and as you press your hands into the floor, feel the undersides of your arms lift. (This is the same action you practice in Downward Facing Dog.)

Don’t let your belly sink toward the floor here. Keep the ribs gently pulling up and back so you feel the abdominals gently hug your baby.

Extended Child’s Pose

Need a break? This version of Child’s Pose will give you many of the same benefits of Downward Facing Dog, but will let you rest and restore at the same time. (BONUS: It’s more of hip opener than Down Dog, too!)

Try this:
From your table top position, wider your knees at least as wide as your yoga mat. Bring your big toes to touch and sit your hips back to your heels. Bring your forehead to rest on your mat.

Then, walk your hands as far forward as you can get them so your elbows are straight. Spread your fingers apart and press your palms into the floor so much that the undersides of your arms start to lift up slightly.

Downward Facing Dog Pregnancy Modifications

 

 

How to Choose a Prenatal Yoga Class + Charleston Guide to Prenatal Yoga

How to choose a prenatal yoga class | Charleston SC | Spoiled Yogi

You’ve heard about the bajillion benefits of practicing yoga during pregnancy, maybe your doctor even recommended it to you to help you stay healthy and keep stress at bay. But also know that all pregnancies are different! So how to choose a prenatal yoga class that will work best for your individual needs? 

In this post, we’ll be talking about how to make sure you find the perfect prenatal yoga class for you. 

Plus, if you’re in the Charleston, SC area, I’d love to have you in my prenatal yoga class in North Charleston (just a short drive from Downtown Charleston, Mount Pleasant, and Summerville!).

Of course, I know that the location and time won’t be convenient for everyone, so I’m also including a list of some other great prenatal yoga class options in Charleston and surrounding areas at the bottom of this post. 

How to Choose a Prenatal Yoga Class

Find one that will work for your schedule and in a location that will be convenient for you. 

If it’s not convenient and super easy, you won’t go. And no matter what, going to yoga (even if it’s not a completely perfect fit for what you’re looking for) is better than not going at all. 

Plus, I can’t tell you how many times I’ve planned to go to a yoga class on the other side of town during rush hour, barely gotten there in time, had a drive in circles to find parking, and was SO stressed by the time I got there that it was really hard for me to relax and enjoy the class.

Is your goal to manage stress? Well, don’t make getting to a yoga class stressful.

(If there’s really not a good option that’s close to you at a good time, YouTube has some great free videos you can use. Seriously. Visit the Spoiled Yogi YouTube channel for new prenatal and postnatal yoga classes weekly… ish. #momlife)

See also The Complete Guide to Prenatal Yoga for Beginners

Make sure the prenatal yoga teacher has training specific to prenatal yoga and some experience working with pregnant moms.

Most yoga studios have a section on their website with yoga teacher bios. Check them out. If the teacher who’s leading the prenatal yoga class doesn’t mention pregnancy yoga trainings in their bio they may not be qualified to work with the individual needs of pregnant moms. 

Note that while being a mom can be a great asset to teaching yoga for moms, but experiencing a pregnancy oneself does not qualify someone to teach prenatal yoga. There’s much to know about how to modify postures safely, how to help moms dealing with pregnancy-related aches and pains, and so much more. You’ll want someone who is knowledgeable and has experience helping you.

Reach out to the prenatal yoga teacher to ask questions specific to the class. 

  • Find out if the class is appropriate for how far along you are. Some studios do not allow pregnant moms in their first trimester, which others welcome moms at all stages of pregnancy. (See Yoga in the First Trimester: Is It Safe?) 
  • Make sure that it meets your amount of yoga experience, level of activity, etc. Many prenatal yoga classes are geared toward beginning students, but not all. 
  • Ask what the emphasis of the class is. Some classes are simply just to help moms practice yoga in an environment where they don’t have to think about modifying for certain yoga poses. Others are very geared toward preparing pregnant moms for birth and labor. One prenatal yoga class could be all about relaxing, connecting to your spirituality, or about making mom friends. It’s OK to reach out and ask the teacher what she emphasizes the most so you’ll know what to expect

Try a few different classes to see what will work best for you. 

Most prenatal yoga teachers would be happy to let you drop in to a class to see if it’s a good fit for you–even if they structure their classes in a series (like I do!). It’s a good idea to try a couple of different prenatal yoga classes to see if there’s a teacher you click with more or a studio vibe you dig. 

Guide to Prenatal Yoga Classes in Charleston, SC and Surrounding Areas

Spoiled Yogi Prenatal Yoga Classes in North Charleston

SpoiledYogi

Saturday mornings from 9-10am at Barefoot Yoga Studio in North Charleston’s Park Circle Community

Prenatal yoga teacher Erica Rodefer Winters (Hey! That’s me!) has completed prenatal yoga teacher trainings, has more than 5 years of experience, and has helped hundreds of pregnant moms in the Charleston area. Plus, I have practiced throughout two of my own pregnancies. 

These classes emphasize community, easing pregnancy aches and pains, birth prep, and all-over relaxation. 

Perfect for all levels and all trimesters of pregnancy.

Visit the complete prenatal yoga class schedule here. 

Holy Cow Yoga Center in West Ashley Charleston, SC

This is where I took prenatal yoga when I was pregnant with my first daughter 8 years ago! At the time it was the ONLY studio that offered prenatal yoga. They still have the most classes at different times throughout the week. I love this studio and the sweet teachers here are qualified and amazing. 

Sundays 3:30pm with Ursel Harmon

Wednesdays at 12pm with Jill Keefer

Learn more https://www.holycowyoga.com/

Satsang Yoga Studio in Mount Pleasant, SC

Satsang Yoga Studio is a really lovely studio. Andrea Boyd is an amazing yoga teacher with tons of experience, and she’s also a birth doula. So if you’re close to Mt. Pleasant, you’ll be in good hands here. 

Tuesdays 6pm

Satrudays 10:45am

Learn more here.

Yohola Yoga Factory in James Island, SC

This is a newer yoga studio and I haven’t even made it here yet! But I do know that everyone I know who’s been there raves about it. I love that they special women’s circles and events and I could see how it would be an amazing place for prenatal yoga! 

Tuesdays from 10-11:15am with AshleyAnne Brown

Learn more here.

Summerville Medical Center in Summerville, SC

Summerville Medical Center Logo

Since doctors are always touting the benefits of yoga for labor and delivery, it makes perfect sense to offer prenatal yoga classes in a hospital setting. So I love that there’s a free prenatal yoga class at Summerville Medical Center! 

I’ve never met prenatal yoga teacher Suzanne Nichlas in person, but I know she’s a registered nurse and IBCLC registered lactation consultant in addition to her yoga experience. It sounds like she’s a wealth of information for mamas to be!

Fridays from 5-6pm with Suzanne Nichlas

Get more info here.

Now, I want to hear from you. What were some of the factors you will consider (or did consider) when you choose a prenatal yoga class? Please comment below and let me know!

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Book Review – The Mama Sutra: A Story of Love, Loss, and the Path of Motherhood by Anne Cushman

The Mama Sutra Book Review | Spoiled Yogi | Erica Rodefer Winters

Teaching prenatal and postnatal yoga is one of the most rewarding things I’ve ever done in my life. But, it’s not always easy. One of the hardest things about teaching prenatal yoga is that there are inevitably times when my students experience heartbreaking losses. Those losses are more often than most people know.

There’s the eager mama who signs up for my six-week prenatal yoga series the moment she knows she’s expecting who emails me two weeks later with the sad news of her miscarriage. This is quite common, unfortunately. Far less common, though, is the mama who has carried her baby to term only to learn that, for some unexplainable reason, her baby no longer has a heartbeat.

There are no words.

So how does someone reply to these emails?

I offer my condolences. I offer my support in whatever form they might need—an ear to listen, a shoulder to cry on. I share my own experiences with miscarriage and loss when it seems appropriate, and I try to put these moms in touch with others I know who have been through something similar

Book Review: The Mama Sutra: A Story of Love, Loss and the Path of Motherhood

Now that I’ve read Anne Cushman’s book The Mama Sutra: A Story of Love, Loss, and the Path of Motherhood*, I’ll start recommending it, too. (Thanks for the recommendation, Yogaland Podcast!) *Affiliate link

In this ground-breaking book (yes, I’m calling it!), she describes losing her first daughter, who was stillborn, her anxiety about getting pregnant again, being a working single mom, and all the lessons she learned about herself and the world that we live in along the way.

She doesn’t gloss over it. She doesn’t try to explain away the raw, immeasurable pain of losing a child or the difficulties of parenting in a culture that doesn’t always support women. And she certainly doesn’t attempt to say that her meditation and yoga practice made everything better again—nothing makes that kind of loss better.

You don’t have to experience the loss of a child, though, to relate to how she describes motherhood as a spiritual journey.

For me, it was validating to read about how she, too, had scoured yogic texts and found very little about the practice of mothering. After all, she notes most of these texts were written by men and monastic men at that.

Anne’s story is fascinating because in so many ways she’s lived a life that so many would consider out of reach. But the struggles that she describes are so relatable.

(We’re all the same, mamas. And we’re all in this together.)

She took pilgrimages to India to study yoga and Buddhism in her 20s. And she yoga and meditation at one of the most famous Buddhism retreat centers in the country, Spirit Rock Meditation Center. She wrote books about her experiences and edited yoga and mindfulness magazines. She meditated in the very spot that the Buddha was said to have become the Buddha.

But as she reflects back on it all it was her experiences, it was being a mother that has been the most profound spiritual practice.

See also Yoga Inspiration: 5 Things Yoga Taught Me about Motherhood

Motherhood as a Spiritual Practice

The Mama Sutra Quote | Book Review | Spoiled Yogi

For so many of us, we’re just trying to survive the grueling day-to-day responsibilities of being a parent and householder.

But what could be better training for finding calm amidst life’s chaos than learning to take deep breaths during sleepless nights, temper tantrums, health worries, rocky relationships, and the million other things that plague mothers today.

This book was such a wonderful read that reminded me that I’m not alone. The writing is absolutely beautiful, and so was the reminder that no matter what we’ve chosen for our lives, we can still choose the path of self-reflection, mindfulness, and service.

It’s an incredibly real, honest account at how mothering can be so much more than the cliche of the messy bun and yoga pants-clad trips to Target between school drop offs and pick ups.

Mothers are so much stronger and fiercer and have a bigger impact on the world than most people (including mothers themselves) will ever understand.

As Anne puts it in The Mama Sutra:

Again and again, motherhood demands that we break through our limitations, that we split our hearts open and make room for something that may be more than we thought we could bear. In that sense, the labor in which we give birth is simply a rehearsal for something we mothers must do over and over; turn ourselves inside out, and then let go.

I’d love to hear what you think! Has motherhood been like a spiritual practice for you? Have you ever thought of it that way?

The Complete Beginner’s Guide to Using Essential Oils for Yoga

As a yoga teacher who specializes in teaching moms at all phases of life, I’m always looking for ways to help my students tap into their body’s relaxation response quickly. In yoga class, we use the yoga asanas to melt tension in the muscles. We use the breath to cue the nervous system to relax. And we use meditation, mindfulness, and affirmations to help calm the mind, too. Lately, I’ve been playing with incorporating the senses into the mix, too.

I’ve been playing soft, soothing music during Savasana. I put flickering LED candles around the room to appeal to the eyes. I’ve also been playing with different ways to appeal to the sense of smell to help boost the benefits of the practice.

After all if body, mind, and spirit are intricately connected, all of the senses are connected, too. And they can all work together to give you a more complete experience of the practice and foster relaxation, focus, more energy, or any other feeling you’re going for from your yoga practice.

(Just think of the difference between practicing with soft, instrumental music versus practicing to a rock ballad. Very different experiences!)

But if you’re new to the essential oils it can seem overwhelming. There are SO many different types of oils that are supposed to do so many different things! There are also lots of different ways to use them. If you’ve been interested in oils, but are not sure where to start, you’ve come to the right place.

When to Use Essential Oils During Yoga

It’s yoga etiquette 101 that you shouldn’t go into a public, group yoga class wearing strong perfumes, scented skincare or beauty products, or essential oils. Like yoga, scent is a very personal thing. What you like might really bother someone else.

Also since scent can be so powerfully connected to emotions, something that relaxes you could trigger someone else. Please use oils to enhance your home yoga practice.

If you’re a yoga teacher, if you’re going to use oils in your yoga classes, please advertise that on your website and class schedule.

Kinds of of Essential Oils for Yoga

Essential oils for yoga | Downward Facing Dog

Choose a scent that will enhance of yoga practice you’ll be doing. If you’re like me and you are overwhelmed by the choices, I recommend keeping it simple. Whatever you do, just make sure you’re getting your oils from a high quality source. There are a lot of cheap brands out there that aren’t really what they seem. Young Living or DoTerra are only brands I’d use because I feel like I can trust the sources and I will be getting what’s on the label. It’s better to have two or three good quality oils than a whole kit of different, cheaper oils that won’t be effective.

The oil blends I mention here are from Young Living because that’s what I use in my own personal practice.  (And, yes, if you want more information about how to get started with all of Young Living’s amazing healthy-boosting products, shoot me a message. I’m happy to send you some samples, help you get your starter kit, and set you up to get a nice, little discount of your own.)

Here’s a very quick, simple list of ideas for oils that you might use for different types of yoga.

For an active, energizing practice:

Try a citrus oil like Orange, Lemon, or Lime. Or something in the mint family like Peppermint or Spearmint.

For a calming, gentle practice like Restorative or Yin Yoga:

Lavender, Chamomile, or Ylang ylang

For a practice to help you focus or balance:

Try a grounding oil like Vetiver, Rosemary, or Peppermint

For a meditation or mindfulness-based asana practice:

Frankincense, Lavender, or Cedar wood are good choices

For an intuitive practice:

If you still feel overwhelmed by the above recommendations, just use a scent you like and forget it! I believe that a big part of the yoga practice should be learning to trust your instincts–your intuition. I often follow that intuition when I get on my mat and just do what feels good in the moment without much planning anyway.

So it’s also OK to just go with an oil with a scent you enjoy and trust that it will be a good fit for you that day. A scent you’re naturally drawn to will make you happier, calmer, and feel good (no matter what the oil guide books or blog posts say!). Truthfully, it’s hard to go wrong.

Experiment with mixing it up.

Once you have a gist for how different scents make you feel, you can start experimenting with mixing two or more oils to create your personal yoga blend. 

Here’s mine – Valor, Lavender, and Frankincense. (I call it my Spoiled Mama Mist!)  

Ways to Use Essential Oils During Yoga

Use a Diffuser.

A diffuser is just a tool that helps to put the oil out into the air so you can breathe it in. This is my favorite way to use oils because you can just turn it on and enjoy. Plus, if you get a fancy pants essential oil diffuser like I have, it’s a feast for your nose AND your eyes. Mine changes colors or flickers like a candle light. It’s kind of amazing.

Or email me at SpoiledYogi (at) Gmail (dot) com now for more info about how it works!

Use a roller ball to put it on your neck and wrists.

No diffuser? No problem. Get a roller ball bottle and add your favorite oil and a carrier oil so you don’t have to worry about diluting. A quick swipe or two and you’ll enjoy the oil scent every time you move from one pose to the next .

Try these* magical rainbow roller ball bottles. (*Affiliate link.)

Wear oil diffusing jewelry (or place some next to your mat as you practice).

I don’t have any of this jewelry yet, but I think it’s a neat way to use oils. If you don’t like to wear jewelry while you practice (I don’t), just put it next to your mat and enjoy.

How to Boost Your Relaxation Response with Essential Oils

Essential Oils for Yoga | Savasana

For me, Savasana (Guided Resting Pose) is when the magic happens. And I absolutely love anything that helps me enhance that dreamy, weightless, feeling of being completely relaxed. Soft music, a nice assist from a teacher, and essential oils are a great way to do just that.

Here are few of my favorite ways to use oils to help me relax more deeply in Savasana (or before bed!).

Set your diffuser on high, turn off the lights, and breathe in deeply as you rest. 

Massage your feet, neck, and shoulders with a carrier oil + essential oil before you rest in Savasana. By the way when someone says “carrier oil” they just mean mix it with a different kind of oil like coconut oil, jojoba, or olive oil so the essential oil won’t be so strong.

Place a drop or two on a cool damp washcloth and use that over your eyes. You could also add add a drop to an eye pillow. (Steer clear of peppermint or any oils that feel tingly or “hot” on your skin. They aren’t good choices for the eyes!)

Bonus Tip: Use the same oil or combination of oils every time. 

Since our minds are so linked to our senses, if you choose one oil that you always use during relaxation your mind and body will start to associate that scent with relaxation. That  means that you can carry it with you and take a sniff during stressful times as a cue for your body and your nervous system to relax.

Using Essential Oils After Yoga

yoga mat

Don’t forget to wipe down your mat when you’re done!

Add a drop of Thieves or Purification to a spray bottle with water and a bit of Witch Hazel (as an emulsifier) and lightly mist your mat before you roll it up to keep germs at bay and to keep it smelling fresh and clean.

Are you sore from your yoga practice?

Try Panaway with a carrier oil to soothe overworked muscles as an alternative to ibuprofen or Tylenol. Or run a nice, warm bath and add a couple drops of your favorite, relaxing oil to the water.

When to Start Prenatal Yoga

When to Start Prenatal Yoga | SpoiledYogi.com | Yoga for Moms

You’re pregnant! Congratulations!

If you’re like a lot of first-time moms there were immediately a million questions going through your mind as soon as you saw that positive test. Now that you’ve gotten over the the shock, told your partner, and did some simple math to figure out a due date you’ve taken to you computer to learn about how to make sure you do everything you can to make sure your pregnancy is healthy.

Prenatal yoga is something that most everyone agrees is a healthy thing to do for both you and your baby. (See my post on the benefits of prenatal yoga!) But, when do you actually show up to start prenatal yoga classes?

See also Prenatal Yoga Classes in Charleston, SC

When to Start Prenatal Yoga?

When you get yourself enrolled in a prenatal yoga class really depends on the individual.

A lot of prenatal yoga classes are safe for all three trimesters of pregnancy. (Though, it’s always a good idea to check with the prenatal yoga instructor at your local studio to be sure. Some schools of yoga aren’t comfortable with teaching women who are still in their first trimester.) See also Yoga in the First Trimester: Is It Safe?

Many women start right away. After all, the longer you practice the mindfulness, breathing, stretching, and strength building that’s built into most prenatal yoga classes, the more likely these things will be second nature to you when it’s time to give birth. (Of course, these are tools you want to have in your toolbox for after the baby comes, too!)

If one of the reasons you want to join a prenatal yoga class is so that you can make connections with other moms in the same phase of life, starting sooner will give you more time to meet people and cultivate those friendships before your baby’s born.

Other Considerations for Deciding When to Start Prenatal Yoga

Other pregnant moms, however, feel like they’re not quite ready to jump into a prenatal yoga class until they’re into their second trimester. This might be a good decision for you if you’re experiencing a lot of morning sickness or fatigue (both are very common during the first trimester and often subside by the second trimester).

Women who have had a history of miscarriage or infertility might also want to wait until the pregnancy is well established before starting a yoga class. (This is less about the yoga practice being unsafe for the pregnancy and more about moms’ comfort and peace of mind.)

Some women would just prefer to continue going to their regular yoga class until they need to make more modifications for a growing belly.

Of course, other moms simply feel uncomfortable going to a prenatal yoga class until they look or “feel” more pregnant. And you know what? That’s totally valid, too! The whole point of these classes is that they are a refuge for moms. Pregnant mamas in prenatal yoga should feel comfortable and like you belong, too!

So, what’s the bottom line?

One of the most important things I hope that women who take my prenatal yoga classes in Charleston, SC learn is how to tap into their inner wisdom to make the best choices for themselves and their families.

This is one of those cases where there’s really no right answer, so you kind of just have to do what feels right in your gut. (There are SO many of these scenarios in motherhood.)

If you have some energy and aren’t struggling with morning sickness or any other health issues, you can start joining in a prenatal yoga class at any time.

Not quite sure you’re ready to leave your regular yoga class? I completely understand that, too. The video below will give you the basics of what poses you’ll want to start avoiding now that you’re pregnant.

 

Get the FREE checklist The Do’s and Don’ts of Prenatal Yoga + Email Updates

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Yoga Squats During Pregnancy: 4 New Ways to Practice Malasana

Yoga Squats During Pregnancy | 4 Variations

If there’s one yoga pose that’s almost ubiquitous with pregnancy yoga or prenatal yoga, it’s Malasana (also known as Garland Pose or a yoga squat). Squats during pregnancy (and afterward, too!) make sense. The pose is kind of amazing at stretching the groin area, opening the hips, and starting to make room down there for baby to make his grand exit.

But the longer I teach prenatal yoga and postnatal yoga, and the more I work with moms at all phases and seasons of motherhood, the more I realize that flexibility isn’t the only thing that we need.

So, while I do include some version of a squat in nearly every prenatal yoga class I teach here in Charleston SC, I have also been including versions of the pose that help mamas strengthen their inner thighs and outer hips, too.

These are two areas that are often pretty weak in a lot of yoga students because we stretch them often, but rarely work to help them get stronger. (I’m raising my hand over here!)

The traditional Malasana is a great pose, but why not change things up a bit and get even more benefits from the posture?

See also Yoga for Labor and Birth: 7 Poses to Get You Through It

4 Variations of Squats During Pregnancy, Postpartum, and Beyond

How To Practice a Traditional Yoga Squat during Pregnancy and Postpartum

Malasana | Squats during Pregnancy | SpoiledYogi.com

Stand with your feet a bit wider than your hips with your toes turned out. (If you’re standing near the top of your yoga mat your toes will point toward the corners.)

Take a slow, full, deep breath in. As you exhale bend your knees in the same direction as your toes and come into your squat.

Bring your hands into a prayer position and snuggle your elbow inside your legs. Lift your chest up so your collar bones are broad. With your elbows or the backs of your arms gently press into your knees/thighs so your knees go wider apart and toward the wall behind you. Notice where you feel a stretch (for most people it’s in the inner thighs and groin area).

How to add more support.

If you are going to be in your Malasana (Yoga Squat) for a while, bring a block (or two) under your sitting bones and use them as a seat.

If your feet feel uncomfortable because your heels are lifting away from the floor (which is totally normal for many bodies, by the way!), try sliding a rolled blanket or mat under your heel for support.

Thigh Master Squat

Remember Suzanne Somers and her Thigh Master commercial? (No? Here’s a refresher. You’re welcome.) This version of Malasana is similar to the action you might have done in the 80s when you borrowed your mama’s Thigh Master.

Thigh Master Squat - Yoga Squats During Pregnancy | Spoiled Yogi

Here’s how you do it:

Come into a traditional Malasana (Garland Pose) as described above. Take a moment to make yourself comfortable. Find your breath. Lift your chest, Soften your shoulders, face, and jaw.

The pose will look almost identical to the traditional pose, but this time instead of using the arms to gently guide the knees apart, you’re going to squeeze your knees into your arms.

Stay here for a bit, or you may choose to squeeze the knees inward on the inhale and release on the exhale for a few rounds.

See also Yoga Poses for the Third Trimester

Yoga Squat with Resistance

Malasana with Resistance - Yoga Squats During Pregnancy | Spoiled Yogi

The goal of this variation is to strengthen the outer hips.
Come into a traditional Malasana, but this time don’t bring your hands into prayer in front of your chest. Even though your hands aren’t there to guide you, keep lifting the chest and feel your shoulder heads move back.

Maintain the posture through the upper body as you bring your hands to the outsides of your knees. Your hands will act as something for your knees to press into and offer some resistance.

Stay here for several breaths, or try pulsing for a few rounds. Press the knees into the hands on the inhale, release with the exhale.

Rock Your Squat during Pregnancy + After

I love the idea of working our bodies in novel and unusual ways to bring more balance (whether you need strength and stability or flexibility and openness). But, for me, this practice is more about using the physicality of the postures to help calm and soothe the mind. So my very favorite version of Malasana happens to be one that’s more adept at calming and soothing the nervous system.

Come to the traditional version of Malasana with your hands together in prayer in front of your heart. Lift your chest, spread your collar bones, and use your elbows to gently guide your legs apart.

But instead of staying static, sway a bit from side to side, letting your breath inform your pace and how far you go in each moment. Close your eyes if you’d like and just feel how the rocking sensation makes you feel.

I always say that what’s soothing for baby yoga is also soothing for mamas, so rock yourself the same way you’d rock a sleepy baby.

Want more soothing poses, read Pregnancy Yoga: How To Use Yoga Props to Get Comfy for Restorative Yoga Poses.

Yoga Squat with a Twist

While most people think of Malasana as a pose that stretches the lower body, it can pretty great for the upper body, too. This last version is a lovely opening for the shoulders, too, so it’s a great way to target both the inner thigh/groin area and the shoulders at the same time–two areas that definitely need some extra love for most pregnant and new mamas.

Twisted Malasana | Squats during Pregnancy | SpoiledYogi.com

Here’s how to do it:

Come into a traditional Malasana Pose, but instead of bringing the hands together into a prayer position, just bring the fingertips of the right hand to the floor or a block right in front of you.

Keep the right finger tips where the are as you bring your left hand up toward the sky. (Mamas with very flexible shoulders may be able to take a bind here, but it’s not necessary to get the benefits of the pose!)

After a couple slow, smooth breaths, bring your left hand to the floor and reach your right hand up to the sky.

Do how do (or did) you squat during pregnancy? Did you have a favorite variation? 

Time Management Tips for Moms: 3 Different Approaches to Accomplish More and Stress Less

Time Management Tips for Moms | Book Reviews | Spoiled Yogi

I’ve been working from home with small children underfoot for the last 7+ years. While I’m really grateful that I get to make a living without being away from my kids much, it hasn’t always been easy.

I remember many times when I’d have a deadline the next day and I was desperate to get a baby down to sleep so I could finish my work only to find myself in a hostage situation where she’d wake up screaming the second I tried to slowly slide my arm out from under her neck. This is a stressful situation.

See Tips for How to Yoga with Kids at Home

Through the years, I’ve become obsessed with optimize the far-too-rare work time I had. If I could maximize nap times, bed times, and preschool time, maybe, just maybe, I could get all my work done. It would be a bonus if I could squeeze in a quick yoga practice every day, too. (We all have our fantasies!)

I’ve tweaked nearly everything about my schedule: diet, exercise routines, systems for time management, etc. I’ve tried waking earlier so I could work more. I ate foods that promise to help brain function. I’ve downloaded to-do list apps, alarm clock apps, diet and exercise apps, and read countless books on how to boost my productivity.

See also A Yoga Practice for Mommy Brain

If there’s one thing I’ve learned it’s this:

It is exhausting to try so hard to get things done and also look put together while you do it. So often I’ve felt like I was fighting a losing battle. And it’s really hard to be productive when you’re exhausted.

I’ve learned that I’m most productive when I’m not being such an asshole to myself by having ridiculous, unrealistic expectations. Things like taking time for the things that make me feel most happy and satisfied (sometimes that’s work, sometimes it’s family, and sometimes it’s something else entirely!) actually make it much easier to come up with ideas for yoga classes, write blog posts, and create social media posts for myself and my clients.

And, yes, eating and drinking healthfully helps, too. But only if I’m doing it from a place of love and compassion for myself. I don’t make everything from scratch because, well, there are other ways I’d rather spend my time. And I don’t hate on myself for sometimes choosing convenience over more wholesome homemade options.

One of the other things that boosts my productivity is reading (inspiring books with advice about how to best manage my time most efficiently. I really love learning from others and integrating those tips into my life if they make sense for me.

Lately, I’ve read three really great books with very different takes on time management and productivity. They all offer some great ideas for living a life that is both more fulfilling, more creative, and makes better use of our most precious, limited resource: Our time.

Since I know that not everybody is quite as geeky as I am when it comes to spending that precious time studying productivity hacks, I thought I’d share some of the highlights I took from 3 books.

The 3 Best Productivity Books I’ve Read Recently with Time Management Tips for Moms

Book Review – Atomic Habits: An Easy & Proven Way to Build Good Habits and Break Bad Ones

I love how Atomic Habits: An Easy & Proven Way to Build Good Habits and Break Bad Ones emphasizes that doing the teeny tiniest things every single day can add up to huge shifts. Instead of just powering through on willpower, author James Clear offers ways to make them a part of your routine. In other words, something that you do without even thinking about it.

I found his discussion on “habit stacking,” or using an existing habit as a cue to add on do a behavior you’d like to become a habit, particularly useful as a parent of a small child. If every time you get up from the table, you immediately clear all the dishes away, put them in the dishwasher, and wipe down the counters, cleaning up the kitchen becomes something that takes a lot less effort and energy, for example.

The same applies to my yoga and mindfulness practices. While it’s incredibly difficult for me to meditate or practice yoga at the same time every day, it’s possible if I always do it immediately when my daughter down for a nap. That nap is something that I can count on happening daily, though it’s not always at the same time.

And his discussion about habits, in general, reminded me of the yoga philosophy concept of samskaras (patterns). Once you get into a habit, whether it’s a good or bad one, it’s so hard to veer off the path. Making an effort to develop good, healthy habits that are second-nature to you is a good way to get you toward your goals without it feeling like a struggle.

I enjoyed this book, but his approach definitely tends toward the masculine side. “Do 1 percent more every day, don’t break the chain, and never miss twice” is a nice idea in theory, but doesn’t always work for my lifestyle as a mom. There are days that I really REALLY want to do more, but it just isn’t possible because I can’t control my little one’s mood or behaviors. When this happens, I have to give myself some grace and be OK with the natural ups and downs that come with parenting a small child.

Listen to James Clear on the Pursuit with Purpose podcast by Melyssa Griffin.

Book Review – Do Less: A Revolutionary Approach to Time and Energy Management by Kate Northrup

I’ve been a fan of Kate Northrup since I read her book, Money: A Love Story years ago. So, when I saw that she had a new book geared toward moms about productivity and time management, I had to have it immediately!

Buy Do Less: A Revolutionary Approach to Time and Energy Management by Kate Northrup here (Affiliate link)

Not surprising, this book is a more feminine approach to time management. Productivity for women, she asserts, is cyclical. And we can be more productive by tapping into the strengths we naturally have at different phases of our menstrual cycles. This makes a lot of sense to me because I’ve definitely noticed a change in my energy levels at different times during my cycle. I even noticed changes in my energy and creativity levels from morning to evening on most days.

See also Book Review: Money a Love Story

I have to admit, the whole concept of feeling different at different phases of the moon has never really resonated with me. It just seems too abstract. But I do appreciate her explanation for why we might be impacted by the moon. We all know that the moon’s gravitational pull affects the tides in the ocean, and we’re mostly made of water, too, she points out.

Each of us has feminine and masculine energy within us, but we tend to approach things in a masculine way in our culture. I love Kate’s advice to trust your intuition. If you tend toward the feminine, you should embrace it and stop apologizing for it. There is more power in that than you might realize.

You don’t have to be assertively going after your goals and dreams all the time to see progress. Take a step back, work smart (not hard), and be OK with allowing things to come to YOU sometimes, too.

Watch an interview with Kate Northrup on Marie Forleo’s Marie TV.

Book Review – The Ayurvedic Self-Care Handbook: Holistic Healing Rituals for Every Day and Season by Sarah Kucera

The Ayurvedic Self-Care Handbook by Sarah Kucera isn’t exactly about time management and productivity. I wanted to include it on this list, though, because of Sarah’s really interesting approach to managing not just time, but energy.

She calls it the Pranic Budget (prana is another word for energy) and it’s a system where you assign numbers to the things that take energy and give you energy. Obviously, you want your budget to be balanced, but most of us never think about our energy as a finite resource. It SO is!

Ayurveda stresses the importance of ritual and routines, as well. But the focus is more on nature and the changing seasons than simply a woman’s menstrual cycle (as was a big focus of Do Less).

Of course, I’m a big fan of taking what works for you from a book and leaving what doesn’t. I think I’ll leave the getting up at 5am to the Ayurveda purists. (I like to stay up late and work after my kids go to bed.) But I will definitely be incorporating many of the Ayurvedic rituals for self-care. I love the idea of a weekly self massage, for example.

It hit home the idea that it’s important to create routines for ourselves, much in the same way we make sure our kids get to bed on time, eat lunch at the same time, nap at the same time, etc. I know for me a few more boundaries around screen time and sweets wouldn’t hurt either.

Listen to an interview with Sarah Kucera on the Yogaland Podcast with Andrea Ferretti.

My Time Management Tips for Moms

My big takeaway from all 3 of these great books is that, as busy moms who give SO much of themselves to their families, it’s important to both our physical and mental health to reserve some of our energy for ourselves, too.

It won’t always be balanced or perfect. Sometimes we’ll be more productive than others, and that’s pretty normal. Beating ourselves up over it, however, is an energy suck that can easily be a slippery slope that leaves us more depleted and rundown than we were before. But as long as we stay dedicated to giving ourselves some extra love when we really need it we’ll be happier, healthier, and have more energy to go around, too.

  • Expect ups and downs. Your energy ebbs and flows according to how much your kids drain you throughout the day. Being mindful of this is a great way to make sure you’re utilizing the time when you’re most energetic and creative to get the things that take the most brain power done.
  • Be mindful (and respectful) of your own routines, cycles, and seasons. Maybe you’re just in a season of life where you’re being less productive when it comes to your career because you’re using your energy raising a family. Allocate your energy to the things that are most important to you right now and be unapologetic about that decision.
  • Work ahead whenever you can. When my energy and creativity is at a high, I sit down and crank out as much work as you can so I’ll have something to work with for those times when things aren’t flowing. Having some things done ahead of time (whether it’s my writing work or dinner prep) gives me some flexibility for when I need some time to rest and restore.
  • When you’re not feeling it, just step away. I’m a writer. And I often have no words after my kids go down to sleep at night. I just sit and stare at my screen. But those times are almost always better spent sipping tea, doing a restorative yoga pose, or reading an inspiring book instead. Then, when I come back to my work with a fresh mind, the words flow, and I can finish an article or blog post in record speed.
  • Allocate time for rest. No flowers bloom all year round. And it’s OK for you to take time to rest and reflect, too. Maybe you can’t just take a month off from work, but you probably can allocate one Saturday a month to ask for help with the kids so you can slow down, get some extra rest, and do something that really nourishes you.
  • Make time for inspiration. Do things that inspire you every day. Maybe it’s as simple as a trip to the park with your kids or a stroll around the block with a neighbor.
  • Move your body! Just 10 minutes of movement can get you out of your head, into your body, give you more energy, and help boost your creativity and mental capacity. Sometimes it really is as simple as moving your body when you feel stuck–and if you can make it a daily habit that you do without much thought, you’ll be setting yourself up for success at whatever you want to do.

 

How to Survive a Summer Pregnancy: Everything You Need to Know

6 Tips for Surviving a Summer Pregnancy

It’s hot. Your body is working overtime growing a person. Walking from one side of the room to the other makes you break a sweat. You hate going out in public because, apparently, it’s frowned upon to strip down naked at the drop of a hat in public. (Target’s policies are pretty awesome for moms, but I don’t think even they’d be cool with sudden public nudity thing..)

Go ahead. Ask me how I know.

I live in the sweltering heat of Charleston, SC. And I am here to tell the tale of my very HOT, humid, sticky, uncomfortable summer pregnancy. I survived a postpartum summer, too — I’m sorry to report that that was even worse. (More on that later.)

I’m going to give you my best tips for surviving a summer pregnancy in this post. But first, let’s talk about all the reasons why is summer so SO hot and uncomfortable for pregnant and postpartum mamas.

Why Summer Pregnancies Are Hard

(NOTE: You can just skip down to the next section if you’re hot, pregnant, and miserable right now. Just know that it is great reading material for a partner or friend who doesn’t understand why you’re whining so much. Feel free to pass it on.)

First of all, you’re not imagining it. Pregnant women have a slightly higher body temperature. The higher blood volume pregnant women feel can make them feel warmer, too.

Then there are the hormones. I don’t even know how this works. But having hormones rushing through your body can also make you feel super hot one minute and cold another minute. This is most certainly true during pregnancy, but also for the postpartum weeks. Hormones are no joke.

The heat can make feet and ankles swell more during pregnancy.

See How to Modify Legs-Up-the-Wall for Pregnancy

Pregnant and postpartum moms get dehydrated more easily. This can even cause contractions for pregnant women and in some cases leads to preterm birth!

Now, can we chat about maternity clothes for a second? Everyone who is pregnant in the colder months likes to rave about how comfortable and stretchy maternity pants are. You know what else that stretchy band that goes over that adorable belly is? An extra layer of hot, stuffy material to soak up a really hot, irritable mama’s sweat.

On Being Postpartum in the Summer

When you have a baby at, say, the end of April for example. People like to say you, “Oh, well at least you weren’t pregnant during the hot summer months!”

These people have clearly never been postpartum in the summer in Charleston, South Carolina.

Being postpartum in the summer was the hottest summer of my life! Not only did I have the lovely hormone factor that made me feel incredibly hot, I had a tiny, heat-generating baby attached to me 24/7.

It was too hot to go outside and walk around the block. My first baby loved to be worn in one of those sweet stretchy carriers with a million layers of fabric. And sometimes I tried to get out anyway because I knew I’d lose my mind if I didn’t leave the house. We’d both come back from a 10-minute morning walk cranky as hell and drenched in sweat.

Fun times!

I guess you could say I have some experience with being hot and miserable during pregnancy and the postpartum months. And since I’m a prenatal yoga teacher who also works a lot with moms after their babies are born, I’ve learned a lot from the moms I teach, too.

Below are the best pieces of advice I can offer for your summer pregnancy or fourth trimester.

6 Tips for Surviving a Summer Pregnancy and Postpartum Time

Sitali Pranayama (Cooling Breath)

This cooling breath is perfect for when you’re hot and uncomfortable, but you can’t go jump in a pool or strip down, open your freezer door, and stand in front of it (just me?). In fact, whenever I realize I’ve warmed my pregnant students up just a little bit too quickly, I will often stop and teach this breathing technique before we move on to another part of class!

Here’s how:
Sit up tall in a comfortable position. Take a big inhale followed by a slow, controlled exhale. Then, stick your tongue out, curl it, and breathe in through your mouth using your tongue like a straw. The effect is immediately cooling. Continue for several rounds, or until you feel cooler and more comfortable.

Here’s another good description of how to practice Sitali (and what to do if you can’t curl your tongue) from Yoga International!

See also 6 Breathing Techniques for Labor

Go swimming (or just float!)

If you don’t have access to a pool, I recommend you find a yoga class full of amazing yoga moms and get to know someone who has a pool. Don’t just use them for their pool, of course. You should totally lean on your new friends for free babysitting, advice, and as someone to commiserate with about how hard it is to be pregnant in the summer.

When you get to the pool, here’s what you should do:

Put on tons of sunscreen. Then, lie face down on an inter tube with your belly in the center. Use a second float to rest your head on. Then just enjoy the feeling of cooling weightlessness for as long as you possibly can (or until your friend kicks you out of her pool).

This doesn’t really work for my postpartum friends because, well, baby. So just keep reading.

Drink water.

I know. Duh. But, seriously, sipping water all day long will help make sure you don’t get dehydrated and help your feet and ankles not swell so much. If you’re postpartum, water will help you stay hydrated and keep up your breast milk supply.

For extra cooling benefits, try adding some naturally cooling foods to your water. I love to cut up cucumbers to add to my water. Something about cucumber water makes me feel like I’m at the spa. I also make peppermint tea, let it cool, and add it to my giant water bottle sometimes. Other great options is to add a squirt of lime juice or coconut water into your water.

Incorporate cooling foods into your diet.

Of course, actually eating cucumbers and limes is cooling, too. Other foods that are said to have cooling effects are leafy greens, broccoli, melons, and celery.

Slow down.

If you’re used to a really intense style of yoga or other types of intense movements, now is a good time to slow waaaaaay down. Yes, you want to stay active to help you prepare for your birth and to make your recovery faster. But if your regular yoga class or work out is making you feel all, ahem, hot and bothered (and not in a good day) it’s totally fine to slow down a bit.

Try a slower paced prenatal yoga class or restorative yoga class. Go to a gentle water aerobics class once a week. Replace one of your weekly workouts with a quiet, contemplative meditation instead.

Know that it’s temporary.

Here’s where mindfulness practices like yoga and meditation can really help. First of all, if you’ve got a practice like yoga or meditation, you’re probably somewhat used to putting yourself in uncomfortable situations, breathing, and learning that you can handle so much more discomfort than you thought you could. The same is true for the unbearable heat of summer.

Like a yoga pose that you kind of hate (it’s totally Revolved Triangle for me!), you can keep reminding yourself of the impermanence of it all. It’s OK if your pregnancy (or newborn phase) isn’t all sunshine and unicorns and happy thoughts. This shit is so hard!

The very best advice I can give you is to breathe. Be kind to yourself. Rest when you can. Accept that there will be good days and bad. Soak in the good. Tolerate the not-so-good with the understanding that enduring the bad will make the good that much sweeter.

You can do this, Mama. And it will be worth it. Promise.

What tips do you have for mamas who are trying to survive a summer pregnancy or fourth trimester? Please let us know in the comments section below!

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20 Benefits of Meditation During Pregnancy

Benefits of Meditation during Pregnancy | Spoiled Yogi

Meditation is one of those things that people know they “should” be doing, but, for whatever reason, it can be SO hard to make it happen. If you’re like me, sometimes all you need is a little reminder of WHY it’s important to give you the motivation you need. So, I put together this list of benefits of meditation during pregnancy. My hope is that it will inspire you to spend more time in quiet reflection so that both you and your baby will be healthier and happier.

Note: Almost all of the benefits of meditation during pregnancy are also benefits of prenatal yoga since they are both mindfulness practices.

Here’s a list that’s more specific to the benefits of prenatal yoga. To get the most benefit from both these practices, work them both into your routine. It’s definitely worth carving 10-15 minutes out of your schedule several times a week.

20 Benefits of Meditation During Pregnancy

1. Reduced stress = Healthier mama and baby.

It has been well documented that meditation can help you to manage stress–especially if you do it regularly. And it’s even more important to manage stress during pregnancy because extra high stress levels can lead to bad outcomes for mama and baby. There are SO many things that you cannot control during your pregnancy, but the one best thing you can do for yourself and your baby is to stay calm, take care of yourself, and stress as little as possible.

Establishing a regular meditation and mindfulness practice during pregnancy is a great way to do that.

2. Increased body awareness.

If you focus on your breath while you meditate (which is really one of the simplest ways to meditate) you’re bound to notice things like like how your body feels, what your energy is like, and where you’re holding tension unnecessarily in your body. If you practice it often enough, the heightened awareness while you sit for meditation is bound to spill over into your everyday life. That awareness can help you feel more connected to your baby, increase your connection to your intuition, help you understand what to eat to help you feel better, and so many additional benefits.

See also Prenatal Yoga: 17 Benefits of Yoga During Pregnancy

3. Stronger immune system.

Studies have shown that meditating regularly can boost you immunity. which means that people who meditate get sick less. Now, I’m not saying you’ll never catch a common cold or something else during your pregnancy (I had a preschooler the second time I was pregnant and my darling daughter still shared plenty of germs with me upon her return). But if there’s any chance at all that sitting quietly and focusing and your breath a few minutes a day could help boost your immune system at all, it’s completely worth a shot!

4. Better sleep.

Sleeping during pregnancy is not often easy. There are a million different things going on in the pregnant mama’s body and mind that can make it hard to relax. First, baby’s often start having a dance party as soon as you close your eyes to rest. Then, maybe it’s a dance party on your bladder that continues every 5 minutes all night long. Some mamas get cramps in their legs at night or have restless leg syndrome. Almost every mama finds it difficult to get comfortable.

See 7 Yoga Poses to Help You Sleep: Yoga for Insomnia

5. More likely to have a full-term pregnancy.

This study found that women who participated in a mindfulness program were 50 percent less likely to have a preterm baby. There are no guarantees in pregnancy or birth, but this is really promising for mamas are who anxious about having a preterm labor.

6. Reduced pain during labor.

I’ve blogged about how one study showed that a group of pregnant women who did prenatal yoga during their pregnancies reported feeling less pain during their births. So it’s no surprise that there’s a another study that shows a decrease in pain that subjects felt after doing mindfulness meditation. A study published in the Journal of Neuroscience found that subjects who participated in a mindfulness training “significantly reduced pain unpleasantness by 57% and pain intensity ratings by 40% when compared to rest.” Not too shabby.

7. Lower risk of postpartum depression.

It’s never too early to start thinking about mama’s physical and mental health after the birth. Did you know that as many as 1 in 5 moms are estimated to get either postpartum depression, postpartum anxiety, or another mood disorder after the birth? Some women have great success in preventing postpartum depression or anxiety by creating a self-care routine that includes meditation and movement during their pregnancies (and continuing to prioritize that after baby is born).

(Of course, it’s not always possible to prevent it. Learn more about my story with Postpartum Anxiety and some local resources for Charleston, SC Area Mamas.)

This study found that women who meditated were less likely to suffer from postpartum depression.

8. Less tense muscles, which means fewer aches and pains.

If your body and mind are intimately connected (umm, they are!) there’s no better way to ease tense muscles than by learning to calm the mind.

Muscle tension causes all sorts of aches and pains during pregnancy–low back pain, pelvic pain, shoulder pain, tension headaches, you name it!

9. It’s quick and effective.

“Me” time without taking much time. Learn to relax and tap into your intuition in a short amount of time. If you only have 5-10 minutes a day, you can start to reap the benefits of meditation. There aren’t many other practices that can promise that.

10. You can meditate anywhere.

Meditate at your office during your lunch break, in your car, before you drift off to sleep. This is one of the biggest benefits of meditation. You don’t have to get up and go anywhere to do it, so it’s incredibly convenient. I don’t know about you, but if something is convenient I’m about 1,000 percent more likely to do it, and do it regularly. The more you practice meditation, the better you get at it and the more benefits you’ll see.

11. It doesn’t require any equipment or training.

Meditation is sooo simple. (Note: Simple does not equal easy.) You sit with a straight spine. You breathe. You pay attention. That’s it. Sure, you can get more fancy with mantras, music, and mala beads, but you don’t need any of that to meditate. Just you, yourself, and more you!

12. Meditation can calm pregnancy anxieties.

In between my two healthy pregnancies, I had a miscarriage. To say that I was anxious when I got pregnant again after that miscarriage is an extreme understatement.

In my first trimester, I checked for spotting about every 15 minutes. I demanded 3 ultrasounds before I was out of that first trimester just to make sure there was still a heartbeat. Once I got past the most fragile part of the pregnancy, you’d think that my anxiety levels would have decreased, but they didn’t. I held my breath at every appointment as my doctor found my baby’s heartbeat. I drank orange juice and counted kicks daily.

There wasn’t much that would have eased this kind of anxiety. But sticking to my meditation practice really did help to calm my nerves and helped me through what was a really difficult time.

Here’s the meditation + mantra that really helped me ease anxiety during pregnancy. 

13. You can tailor it to fit your individual needs.

Some mamas just need meditation to help them to relax and calm their minds. Others have more worries and anxieties related to the pregnancy or birth. It might take some exploration and trial and error, but whether you need to meditate to help you sleep better at night or you are struggling with something really dark or heavy weighing on your mind, there’s a type of meditation out there that will help you through it. Promise. And one of the big benefits of meditation is that it’s so versatile and can be changed to fit your individual needs.

14. It’s free!

You’re about to spend a fortune on baby gear, nursery decor, and medical care (if you live in the United States, anyway, sigh.) Meditation is wildly beneficial for your pregnancy and it’s totally free! Yahoo! All you need is an Internet connection and a phone or computer and there are tons of resources at your fingertips.

May I recommend my YouTube Channel with Tons of Free Prenatal Yoga Videos and Guided Meditations for Pregnant Moms? I also adore the Insight Timer Meditation App.

 

15. Establish a self-care regimen.

Self-care is one of the things that mamas struggle with most. (I hate to be he bearer of bad news, but it gets even harder to carve out time for yourself after the baby comes!) Things are about to get crazy, chaotic, and super messy in your world in few months, and even your most basic routines are going to feel like a juggling act.

If you have a meditation practice, expect it to slide during this time, too. But it will always be there for you when you’re ready to pick it back up again. There’s something really comforting in that. The longer you’ve been doing your self-care routine, the easier it will be to fall into it again when the time is right.

16. Tap into your intuition.

There are few things more powerful than a mama’s intuition. And this is especially true during labor and birth. Mindfulness practices like meditation, yoga, and conscious breathing (pranayama) that strengthen the body-mind connection also strengthens your connection to your inner wisdom, or intuition.  That inner knowing can be your guide when your making decisions about your medical care, selecting your birth team, imagining what kind of birth you’d like to have. And it will still be there for you to utilize after your baby is born and you have to make all kinds of decisions for your growing family.

The more guided you are by intuition, the less you’ll second-guess yourself and your decisions so you’ll be more confident, more calm, and more present for your pregnancy and beyond.

17. It’s an amazing tool to help through labor and delivery.

Let’s recap: Less pain. More relaxed muscles. Calmer mind. Increased intuition and body awareness.

Does that sound like a recipe for a more peaceful labor and delivery or what?

18. It will help you bond with your baby.

Pregnancy is a surreal experience–especially the first time you do it. I remember trying to envision what my daughter’s face would be like. I had terrible dreams where she came out looking like an alien. It’s hard to feel connected to that image.

Meditation was a great tool for me to bond with my little one. I imagined my breath moving down to my tummy to touch my baby. I though about how I had not one, but two, hearts beating within my body. I noticed how the stiller I got, the more active I got. Before long, it didn’t feel so surreal after all. I could imagine what being a mama would be like. And I was really excited about it.

That’s the power of mindfulness meditation practice during pregnancy.

19. After baby’s born, you’ll reap the benefits of meditation during pregnancy, too.

I’ve been through the newborn phase twice now, and even though I’m a prenatal and postnatal yoga teacher I was not able to carve out much time for my meditation practice in those first few weeks. In fact, my second time it took me months to feel like I could get back to my practice.

You may or may not be able to pick right back up where you left off after your baby’s born. That’s OK! But it will be there for you when you need it. There’s something incredibly comforting about knowing you have a soft place to land whenever you’re ready for the next season of life.

You don’t have to be on a meditation cushion to practice mindfulness. It’s possible to steal a few slow, deep, mindful breaths even while you’re holding a sleeping baby or nursing nonstop. It might not feel the same, but it definitely still counts. And it’s SO worth it.

20. Your meditation practice will make you a better parent. That’s the ultimate benefit of establishing a meditation practice during pregnancy.

As your baby grows, you’ll grow with him. One day you’ll want to teach your little one the art of a slow, deep breath to help her soothe himself. You’ll try to find the right words to help her have compassion for a classmate who you know has a hard life at home. You’ll want to help your child calm anxieties about playground politics or test scores.

Trust me. You’ll draw on your meditation practice time and time again as each new challenge comes up. I know I do.

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About Spoiled Yogi

Erica Rodefer Winters is a yoga teacher who loves helping pregnant and new moms find more balance in life through yoga, meditation, self-care, and humor.

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