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prenatal tt for pure

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pre natal teacher training for pure yoga

pre natal teacher training for pure yoga

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    prenatal tt for pure prenatal tt for pure Presentation Transcript

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