Prenatal Yoga is not the same as "Gentle Yoga"

Hey there,

When I share that one of my specialities is teaching prenatal yoga, a common reaction is that it must be super gentle, slow, and full of stretching. In 99% of situations, people think that prenatal yoga is more “restorative”//”gentle” and it certainly can be (and at the end of every practice it is), but it’s also building stamina and strength, teaching women how to work with and through sensation (i.e. preparing for contractions), and sometimes, there is sweat.

Birth is an incredible physical feat for the body, and in my opinion, prenatal yoga provides a safe space to strength the legs, engage and release the pelvic floor, strengthen the “right” abdominal muscles, etc. With that, do I advocate for high impact exercises during pregnancy? Or “heated” classes? Or constant up and down vigorous movement? No. No, I don’t (actually, my pelvic floor hurts just thinking about it). But, my favorite comment to hear after a prenatal yoga class is, “Wow, I feel strong, but calm” or “That was so uplifting and reminded me of my strength.” YAAAS.

While I’ve shared safe approaches to practicing yoga and movement in other posts, I thought I’d expand upon my philosophy towards teaching prenatal yoga here. If it resonates, I hope that you find a teacher, practice, or place that reflects the same philosophy. Note: We can work together, too, in person or via Zoom to help you feel confident and healthy in your body during pregnancy and postpartum.

My approach to sharing prenatal yoga:

  1. Our pregnant bodies are not broken, and want to move and feel strong (though this can vary day by day).

  2. Pregnancy demands different (and safe!) accommodations as our bodies grow, change, and adapt to support the life of another human being, and the wellbeing of you, the mother.

  3. What we do, how we move, how we breathe, and how we interact with our surroundings during pregnancy can affect our birth experiences, and the wellbeing of our bodies and minds during our postpartum experiences.

  4. The needs of a pregnant woman can vary throughout her pregnancy (morning sickness, fatigue, sore muscles, symphysis pubis, etc.), and a prenatal program meets her where she’s at on any given day.

  5. Building community and sharing knowledge helps women realize the choices they have during pregnancy and motherhood, alongside a supportive group of women.

Let’s break these down briefly, yes?

If you’re pregnant, your body is not broken or “less than.” Your body is beautiful and strong and maybe different than it was (or different than other bodies around you), and this is something to work with. Regular movement, and especially a prenatal practice, will help strengthen the physical body, while also finding proper stretching to open the hips, shoulders, and relieve tension that might accumulate in the back. It’s okay to feel strong as you practice. It’s not okay to feel light headed or to overheat or feel too much pressure on the pelvic floor. A knowledgeable teacher will know the balance.

Art by @yogaprints

Art by @yogaprints

With that, there are accommodations to be made as you step into or continue a yoga practice. There is such a thing as “over-stretching” during pregnancy (the hormone relaxin makes your body more flexible). We do not want to put pressure on the abdominal wall (the belly) or strengthen the rectus abdominis (the “six pack” muscles), but working with the obliques and the transverse abdominals is very helpful for birth and beyond. Further, by practicing safe shoulder and chest openers, twists, forward bends, and strengthening postures, we’re working with the soft tissues of the body, finding more ease as we move throughout our everyday and hopefully allowing our bodies to get into the right positions to deliver our babies. Emphasis on “safe” and proper modifications for these postures, because they do look different during pregnancy.

Finally, I firmly believe that what we do during pregnancy can affect our birth and postpartum experiences, both physically and mentally. Practicing yoga is known to stimulate the parasympathetic nervous system - the “rest and digest” state, which is necessary to birth our babies. We want to feel calm, grounded, safe, supported. We don’t want to feel constant fear, anxiety, worry, and/or stress. Yoga equips us with not only physical movement, but breathing techniques and meditation practices that help us acknowledge and work with challenging emotions during pregnancy, birth, and during our transition to new motherhood.

It is my aim to support women as they transition into motherhood through pregnancy, birth, and during the postpartum experience, too. As a student and practitioner of yoga therapy, I use the physical body as a portal to wellness, while honoring where women are at mentally and emotionally. And, I’d love to work with you. I’ll be sharing more about yoga therapy services soon. Above all, please move your body is way that honors your pregnancy (and feels good!), find teachers you trust, and communities who will support you.

With love,
Leanne

P.S. While I periodically teach group Prenatal Yoga classes now in Rhode Island, I’m exploring new ways of supporting women during pregnancy. I’m especially interested in a yoga therapy approach, using the movement as a gateway to wellbeing, while honoring where emotions, too. How would you like to work together moving forward? Have you seen a specialist to support your movement and wellbeing during pregnancy specifically? I’d love to hear from you. With <3.

Thanking the rocks [a toddler lesson]

Hey there,

Bodhi has gotten into this remarkable habit of thanking everything. He says “Thank you” when you give him a cup of cereal (his favorite treat EVER). He says it when you take off his mittens. He says it when he takes off his coat. He says it when he piles up toys in a corner. We’re not always sure who or what he’s thanking, but it’s always with deep sincerity (and it always makes me smile).

The other day, we were outside in the backyard. There’s about 20 trees out there, and one in particular has a sturdy trunk with one of those divets in the root where water pools and rocks have collected over the years. Bodhi has gotten in the habit of diving his little fingers into the pool of water, retrieving the rocks, piling them up on our patio, and then walking them back over to the tree.

Bodhi in the rain, playing with the rocks at the root of the tree

Bodhi in the rain, playing with the rocks at the root of the tree

I watched him do this the other day. He’s so methodical, sometimes walking over to me to say “See ‘em” to the rocks or have me hold them. On this particular day, he started to place the rocks one by one back into the tree saying “thank you” to each one as he returned them to their home. It was one of the most precious things I have ever seen. Bodhi Bear, barely a toddler, thanking the rocks, caring for them as gingerly as we would a baby. It has gotten me thinking:

When was the last time you thanked the rocks?
When was the last time you thanked the trees?
When was the last time you thanked the sun?
The moon?
The clouds?
The ocean tides?

And, to take it further…
When was the last time you thanked a friend?
A parent?
A spouse?
Your body?
Your heart?
Your spirit?

I’ve had this theory for a long time now that babies and toddlers are so wise. They are born with a higher sense of consciousness and intelligence than maybe many give credit for because they are still learning to talk, move, express. Their wonder is great. Their instincts are pure.

Bodhi showed me that day how connected we naturally are to nature. How what we see on the outside is often a reflection of what’s going on inside. He sees wonder in nature. He sees wonder in his own hands and belly and now his elbows are especially intriguing. He’s continually inspired by the outdoors and he reminds me of our natural connection to it, too.

Try spending more time outdoors and express your gratitude. As you head to a river’s edge, thank the water for the life it brings. Go outside, stand under the trees, and feel gratitude for the fresh air. Stare at the stars in the inky sky, and thank the Universe for its beauty and its mystery. As you start to feel gratitude for the natural state of wonder that’s around you, I’m betting you’ll start to feel it within, too. Thank you, Bodhi, for thanking the rocks. You teach me so much everyday.

With love,
Leanne