prenatal tt for pure


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pre natal teacher training for pure yoga

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prenatal tt for pure

  1. 1. Pure Yoga August 2011 Sujata Cowlagi Prenatal Yoga Teacher Training
  2. 2. <ul><ul><li>To get a basic understanding on prenatal anatomy in order to offer prenatal students in class maximum comfort and support. </li></ul></ul><ul><ul><li>Ability to generate an environment of nurturing and comfort in class. </li></ul></ul><ul><ul><li>Ability to answer basic questions that yoginis might have regarding pregnancy. Precautions and what to avoid during asana practice. </li></ul></ul><ul><ul><li>To be able to guide them to a safe and enjoyable yoga practice through different trimesters </li></ul></ul><ul><ul><li>To be able to understand and modify practice for common conditions arising during pregnancy. </li></ul></ul><ul><ul><li>Specific techniques to offer students support with changing physical, mental, emotional needs during the course of pregnancy. </li></ul></ul><ul><ul><li>Practice :Master class – teaching technique and putting theory into practice! </li></ul></ul><ul><ul><li>Q and A </li></ul></ul>Objectives for this TT
  3. 3. <ul><ul><li>Specifically addresses the hormonal changes and shifting in needs of the pregnant woman </li></ul></ul><ul><ul><li>Regular practice may reduces the need for pain medication </li></ul></ul><ul><ul><li>Regulates blood pressure, heart conditions, </li></ul></ul><ul><ul><li>Improves circulation </li></ul></ul><ul><ul><li>Increases stability , flexibility and awareness. </li></ul></ul><ul><ul><li>Proper breathing techniques may reduce labor and pushing time </li></ul></ul><ul><ul><li>Helps to bring awareness to female reproductive health for post natal time </li></ul></ul><ul><ul><li>Reduces medical interventions </li></ul></ul><ul><ul><li>Saves money spent in extra trips to the doctors. </li></ul></ul><ul><ul><li>Offers immense support during a time of physical and emotional vulnerability </li></ul></ul><ul><ul><li>Honors the woman about to bring a new life : connecting the mother-to-be with her baby. </li></ul></ul><ul><ul><li>Helps to connect with other women who are in a similar phase of life </li></ul></ul>Benefits of prenatal yoga
  4. 4. <ul><ul><li>Dizziness </li></ul></ul><ul><ul><li>Excessive nausea </li></ul></ul><ul><ul><li>Vaginal Bleeding </li></ul></ul><ul><ul><li>Excessive shortness of breath </li></ul></ul><ul><ul><li>Swelling in the calf region </li></ul></ul><ul><ul><li>Chest pain or palpitation </li></ul></ul><ul><ul><li>Leakage of amniotic fluid </li></ul></ul><ul><ul><li>Uterine contraction/ preterm labor </li></ul></ul>Warning Signs to stop practice
  5. 5. <ul><ul><li>Female anatomy </li></ul></ul><ul><ul><li>Pelvis : </li></ul></ul><ul><ul><li>Muscles </li></ul></ul>Anatomy
  6. 6. Female pelvis
  7. 7. Muscles of the female pelvis
  8. 8. <ul><ul><li>Skeletal and muscular: </li></ul></ul><ul><li>Center of gravity shifts and therefore the spine is affected. Lordosis or kyphosis can cause back pain. </li></ul><ul><li>Widening of hips and pelvis can result in sciatica or pain in the sacro illiac joint. </li></ul><ul><li>Fluid changes in the body cause edema, fluctuations in blood pressure. </li></ul><ul><li>Sometimes women compare pre-pregnancy fitness goals to those during pregnancy. Movements are often akward or difficult. </li></ul>How each system of the body is affected
  9. 9. <ul><ul><li>Proper alignment and regular practice increases stability </li></ul></ul><ul><ul><li>It takes the pressure off the back and lateral expansion in the side body provides more support to the abdomen region. </li></ul></ul><ul><ul><li>Proper blood circulation is maintained and chances of cramps, joint pains and swelling reduce considerably. </li></ul></ul>How yoga can help here
  10. 10. <ul><ul><li>Due to the growing baby in the organs of this area are often quite tight. </li></ul></ul><ul><ul><li>Constipation, bloating and morning sickness are common </li></ul></ul><ul><ul><li>Breathing deeply becomes difficult. </li></ul></ul>Gastro intestinal
  11. 11. <ul><ul><li>Asanas such as vajrasana or virasana helps in the proper digestion of food and elimination. </li></ul></ul><ul><ul><li>Relaxation asana, pranayaama and meditation helps with adequate rest and quality sleep. </li></ul></ul><ul><ul><li>This in turn keeps psychosomatic conditions at bay. </li></ul></ul>How yoga can help
  12. 12. <ul><ul><li>Pregnant women experience high swings in moods and emotions due to the hormonal changes in progesterone and estrogen levels. </li></ul></ul><ul><ul><li>They often do not tolerate certain foods </li></ul></ul><ul><ul><li>May be over sensitive to external environment. </li></ul></ul>Hormonal and emotional changes
  13. 13. <ul><ul><li>Continued prenatal yoga practice during all trimesters helps to deal with changes in moods. </li></ul></ul><ul><ul><li>Relaxation, cultivating a positive focus to childbirth and guided meditation are very useful </li></ul></ul><ul><ul><li>Pranayaama like anuloma-viloma, brahmari and shitali and shitakari are effective and soothe the nervous system. </li></ul></ul>How yoga can help
  14. 14. <ul><ul><li>First trimester 0-16 weeks </li></ul></ul><ul><ul><li>Second trimester 16 weeks </li></ul></ul><ul><ul><li>Third trimester </li></ul></ul>Pregnancy
  15. 15. <ul><ul><li>Breathing /pranayaam: BP </li></ul></ul><ul><ul><li>No jumping : increased heart beat </li></ul></ul><ul><ul><li>Quick vinyasa style classes: joint and ligaments </li></ul></ul><ul><ul><li>Twists: transverse abdominus </li></ul></ul><ul><ul><li>Pelvic floor asana: injury to internal organs </li></ul></ul><ul><ul><li>Squats : abdominal muscles </li></ul></ul><ul><ul><li>Inversions </li></ul></ul><ul><ul><li>No lying on the abdomen/prone poses </li></ul></ul><ul><ul><li>Holding asana for long periods </li></ul></ul><ul><ul><li>Transition between postures </li></ul></ul><ul><ul><li>No abdominal crunches </li></ul></ul>Caution with
  16. 16. <ul><ul><li>Tone up and strengthen the pelvic floor </li></ul></ul><ul><ul><li>Help to make labor and post partum recovery easier. </li></ul></ul><ul><ul><li>Quicker healing from episiotomy and hemorrhoids. </li></ul></ul><ul><ul><li>Keeps the urinary tract healthy </li></ul></ul><ul><ul><li>Prevents prolapsed uterus and other problems during menopause. </li></ul></ul>Kegels
  17. 17. <ul><ul><li>Generally entire uterus tightens and pressure may be felt in the abdomen. </li></ul></ul><ul><ul><li>Duration becomes progressively longer, stronger and closer together. ( upto 60 seconds) </li></ul></ul><ul><ul><li>Usually become a regular pattern. </li></ul></ul><ul><ul><li>Changing positions or activity does not make them stop. </li></ul></ul><ul><ul><li>Walking makes them stronger. </li></ul></ul>Signs of labor
  18. 18. <ul><ul><li>Stage 1 </li></ul></ul><ul><li>Early labor or prelabor </li></ul><ul><li>Established labor </li></ul><ul><li>Advanced labor </li></ul><ul><li>Stage 2: Pushing stage: baby is born </li></ul><ul><li>Stage 3: Delivering the placenta </li></ul>Stages of labor
  19. 19. <ul><ul><li>Cervix starts to dilate: </li></ul></ul><ul><ul><li>Early labor 0-4 cm </li></ul></ul><ul><ul><li>Established labor 4-7 cm </li></ul></ul><ul><ul><li>Transition/advanced labor 7- 10 cm </li></ul></ul><ul><ul><li>Full dilation is at 10cm. </li></ul></ul>STAGE 1
  20. 20. <ul><ul><li>Position in which the baby is in : </li></ul></ul><ul><ul><li>Posterior: baby’s face is in the direction of the mother’s spine. The head is facing down. Ideal position for birth </li></ul></ul><ul><ul><li>Anterior: The baby’s face is towards the mother’s abdomen </li></ul></ul><ul><ul><li>Frank breech: head up and feet down </li></ul></ul>Presentation of baby
  21. 21. <ul><ul><li>Asanas that allow working with gravity, opening the cervix or are supported seated postures ( For normal presentation) </li></ul></ul><ul><ul><li>Supported squat: Malasana with support ( PIC) </li></ul></ul><ul><ul><li>Upavista konasana </li></ul></ul><ul><ul><li>Baddha konasana </li></ul></ul>Positions for labor
  22. 22. <ul><ul><li>Dialation: measured in cms 0-10 </li></ul></ul><ul><ul><li>Position: of the head of the baby in the the birth canal ( measured from -2 to +2) </li></ul></ul><ul><ul><li>Effacement: : how much the cervix is open : measured in percentage </li></ul></ul>Three terms to know
  23. 23. <ul><ul><li>Ask the right questions. Take note of new students in class and spend sometime with them. </li></ul></ul><ul><ul><li>Offer props and prepare the classroom </li></ul></ul><ul><ul><li>If you choose to work with music pick carefully babies can hear after six months! </li></ul></ul><ul><ul><li>Do a proper warm up. </li></ul></ul><ul><ul><li>Offer modifications for each trimester </li></ul></ul><ul><ul><li>Do a slow practice build awareness and keep it simple. </li></ul></ul><ul><ul><li>Build intensity and relax between postures. </li></ul></ul><ul><ul><li>Change your lesson plan depending on the level of class. </li></ul></ul><ul><ul><li>Monitor every student and if necessary give verbal, visual and sometimes manual adjustments. </li></ul></ul><ul><ul><li>Set aside time for pranayama and proper shavasana. </li></ul></ul>Supporting yoginis during practice
  24. 24. <ul><ul><li>Be conservative </li></ul></ul><ul><ul><li>Challenge but do not overdo </li></ul></ul><ul><ul><li>Encourage listening to the body </li></ul></ul><ul><ul><li>Take feedback from participants </li></ul></ul><ul><ul><li>Keep the classes relaxed and comfortable for all sorts of pregnant women to attend. </li></ul></ul>
  25. 25. <ul><ul><li>Use the wall for many postures- particularly standing postures and balance postures. </li></ul></ul><ul><ul><li>For seated postures use blocks or bolsters. </li></ul></ul><ul><ul><li>Keep blankets or towels for “cushioning” the baby bump. </li></ul></ul>Proper to prop?
  26. 26. <ul><ul><li>Carpal tunnel syndrome: tingling, pain, swelling and or water retention. </li></ul></ul><ul><li>WHAT TO DO?Interlace the fingers and arm extention. </li></ul><ul><li>make a fist and roll the fist around </li></ul><ul><li>hold out the arms and extend the base of the palms </li></ul><ul><li>clench the hands and unclench them. </li></ul><ul><li>Extend the fingers of the left hand draw the left thumb to the left hand. </li></ul>Common conditions
  27. 27. <ul><ul><li>Particularly common in the legs and calf region: </li></ul></ul><ul><ul><li>Keep feet apart and flex and point </li></ul></ul><ul><ul><li>Adhomukha shwanasana, vajrasana ( unless suffering from varicose veins), virasana. </li></ul></ul>Muscle cramps
  28. 28. <ul><ul><li>Is a burning sort of sensation in the middle of the chest sometimes accompanied by a sour taste in the mouth. </li></ul></ul><ul><li>Tadasana, with baddha namaskar </li></ul><ul><li>Tadasana with urdhva hastasana </li></ul><ul><li>Utthita trikonasana </li></ul><ul><li>Other balance and seated postures. </li></ul><ul><li>Avoid postures bending forward or where the head is below the heart level. </li></ul>Heartburn
  29. 29. <ul><ul><li>Difficulty in bowel movement. Increased pressure in the abdomen area. </li></ul></ul><ul><ul><li>Supported squats ( avoid for breech baby presentation) </li></ul></ul><ul><ul><li>Standing postures: trikonasana, parshwakonasana, vrikshasana, ardha chandraasna with block support. </li></ul></ul><ul><ul><li>Uttanasana with wall support. </li></ul></ul>Constipation
  30. 30. <ul><ul><li>Increased progesterone in the body causes the tendons and ligaments around the pelvic area to loosen. This affects the spine region causing it more pain. </li></ul></ul><ul><ul><li>Forward bends to be avoided </li></ul></ul><ul><ul><li>Do supported squats, chest and shoulder opening asanas, bidalasana ( cat-cow) </li></ul></ul><ul><ul><li>Baddhakonasana </li></ul></ul><ul><ul><li>Standing baby back bends may be helpful. </li></ul></ul>Backpain
  31. 31. <ul><ul><li>Disrupted sleep, or erratic sleep patterns </li></ul></ul><ul><ul><li>Asana: Uttanasana with support </li></ul></ul><ul><ul><li>Padottanasana </li></ul></ul><ul><ul><li>Adhomukha shwanasana </li></ul></ul><ul><ul><li>Adhomukha virasana </li></ul></ul><ul><ul><li>Janu shirshasana </li></ul></ul><ul><ul><li>Avoid back bends </li></ul></ul>Insomnia
  32. 32. <ul><ul><li>Caused by extra mobility of joints and ligaments in this region. </li></ul></ul><ul><ul><li>Sciatica is pain shooting down the legs from one side of the lower back </li></ul></ul><ul><ul><li>Tadasana </li></ul></ul>SI joint and Sciatica
  33. 33. <ul><ul><li>Standing postures to be avoided – asanas lying down on the side can be done. </li></ul></ul><ul><ul><li>Strengthen the quadriceps </li></ul></ul><ul><ul><li>Asanas like supported vajrasana or virasana can be helpful </li></ul></ul>Varicose veins
  34. 34. <ul><ul><li>Oedema or water retention occurs due to a rise in estrogen levels. This is common in the extremities and can be checked by: </li></ul></ul><ul><ul><li>Rotation of the wrists and ankles. </li></ul></ul><ul><ul><li>And flexion and pointing of feet and hands </li></ul></ul><ul><ul><li>Asana practice : upavista konasana </li></ul></ul><ul><ul><li>Baddhakonasana. </li></ul></ul>swelling
  35. 35. <ul><ul><li>Aromatherapy </li></ul></ul><ul><ul><li>Homepathy </li></ul></ul><ul><ul><li>Proper diet </li></ul></ul><ul><ul><li>Water birth </li></ul></ul><ul><ul><li>Use of music/ sound </li></ul></ul><ul><ul><li>Lights </li></ul></ul><ul><ul><li>Partner practice </li></ul></ul>To support
  36. 36. <ul><ul><li>Lochia : Vaginal bleeding for first few weeks. </li></ul></ul><ul><ul><li>Milk: breasts might be swollen </li></ul></ul><ul><ul><li>Uterus: shrinks back to size </li></ul></ul><ul><ul><li>Sex: six weeks after </li></ul></ul><ul><ul><li>Exercise: six weeks after </li></ul></ul>Postpartum