What’s in a Name? Choosing a class at Yoga Matrika.

August 20, 2011
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This fall, we have four different types of “flow” classes on the schedule and you might be wondering how you should choose.  All classes are open to all levels and none of our classes are “hot yoga,”  “power yoga,” or require incredible flexibility.  Therefore, you can’t really make a mistake.  On the other hand, if you are looking for a more physically challenging or a more gentle practice, these class names can help direct you to the class that might best meet your needs.  If you have any questions, please feel free to contact Sharon and she can make a personal referral.  Here is a very quick definition of what these different types might mean:

Mindful Flow

Each instructor that offers a mindful flow class brings their own unique training and experience to their class, but all mindful flow classes have in common:

  • a slower pace of movement
  • focus on breath and alignment
  • meditative movement
  • explores body & mind through an inclusion of spiritual aspects of practice

Matrika Flow

Each instructor that offers a matrika flow class brings their own unique training and experience to their class, but all matrika flow classes have in common:

  • an emphasis on moving with the breath
  • creative series of poses that build heat in the body
  • exploration of seated, standing, and strengthening poses
  • inversions
  • careful focus on safe alignment and energetic anatomy through movement

Open Level Flow

Please read your instructor’s bio for information about their personal training and background.  These classes are unique to the instructor, but all Open Level Flow classes have in common:

  • more physically challenging
  • using the body as a focus for meditation
  • moving through strengthening poses with the breath
  • looking to balance effort and ease in physical movements
  • build strength, flexibility and balance
  • inversions

Restorative Flow

While each instructor is unique, Restorative Flow classes:

  • emphasis on the power of yoga practices to heal, relieve stress and create balance
  • increase flexibility
  • include practices that help release stress held in the body
  • relieve hip and back pain
  • support healing and pain relief in shoulders, knees and feet
  • movements are slow and gentle

Reading to Prepare for the Storm

May 28, 2011
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Knowing that I will most likely not have the opportunity to read for pleasure for about a year (maybe more?), I have been taking advantage of the absolutely wonderful public library system here in Pittsburgh and reading everything I can get my hands on.  For those of you who are expecting your first child, you may not understand why I would think that I wouldn’t have time to read for pleasure in the coming year. Expectant parents read the baby books that indicate that babies sleep for 14-18 hours per day of 24 and they think that they will have those 18-hours to themselves.  HA!  For those of you who have ever parented an infant, you know that I am one smart cookie! Honestly, I may be preparing for the storm that never comes and I may actually get a chance to read a few books this coming year.  Who knows?  In the meantime, bring on the storm my wee one——I’ve filled my head with enough fiction for at least two years!

When I read something that is particularly delightful, I try to post at least the title and author so that, if you are looking for a recommendation, you can explore my prenatal reading frenzy postings for ideas.  Just so you know, I am trying to avoid anything violent, terrifying, and terribly sad.  So, my reading suggestions are perfect if you are looking for easy reads that are well written, engaging, but don’t take a whole lot of literary prowess to conquer (I AM pregnant…….).

This past week, I was able to check-out a book that I had placed on reserve a while back by Marina Lewycka titled, “A Short History of Tractors in Ukrainian.”  And no, my sweet readers, I did not also decide to learn Ukrainian this past year in preparation for the storm!  This wonderful little story is written entirely in English.  I read this novel in one night and enjoyed every wonderful word. I laughed out loud.  I worried.  I found the characters to be flawed in the most fabulous of ways.  This novel is the story of an 86-year old man who falls in love.  This novel is the story of two adult sisters who are brought together after years of feuding.  This novel is the story of the capacity of the human spirit to endure through tragedy and hardship.  It’s a novel about war, globalization, generalizations, feminism and how these all manifest themselves in family dynamics.

Pregnant or not, I can’t imagine that you won’t enjoy this quick read that warms your heart and makes you think at the same time.  Enjoy!

Posted by Sharon Rudyk, an independent yoga instructor in Pittsburgh, Pennsylvania with four cats, a five year old son and one on the way and a husband that works hard to support her reading addiction and creative pursuits.  Learn more about Sharon’s teaching schedule, teacher training programs, meditation program and comprehensive six-month stress reduction programs.

VBAC-ing in America

May 12, 2011
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In Ina May Gaskin’s newest book, Birth Matters: A Midwife’s Manifesta, she describes why she believes that birth is a feminist issue.  While so many of us have permitted debates around abortion to take center stage when it comes to the politics of healthcare for women in the United States, the reality is that this focus on only one small aspect of healthcare for women and families has distracted us from an embarrassing fetal and maternal mortality rate in the United States.  Gaskin illuminates our complete failure to document maternal mortality and to evaluate cases of maternal mortality to improve standards of care that would actually make a difference.  She also shows that while birth has become more medicalized and we have started to use more technology, that our use of technology, surgery and testing have not actually resulted in safer births for mothers or babies.

Larry Cox supported this same sentiment in an Amnesty International article when he said, “Mothers die not because the United States can’t provide good care, but because it lacks the political will to make sure good care is available to all women.”  For the full Amnesty International Report follow this link.

While Gaskin’s safety for births at the Farm Midwifery Center from 1970 to 2010 are incredibly impressive (1.7% cesarean rate and a 96.8% rate of success with VBAC and maternal mortalit of 0 with neonatal mortality rate of 1.7 deaths per 1,000 births), the reality is that the total accepted for care over these forty-years (2,844) represents only a small percentage of what major hospitals will deliver in a year (here in Pittsburgh, Magee delivers over 10,000 per year).  In addition, we have to accept that many hospitals are working with high risk cases that would not have even considered a Farm birth. So many women become pregnant who already have significant health concerns and social challenges: drug and alcohol abuse, poor diet and nutrition, lifestyle stress, economic concerns, domestic violence, etc. that we have have to consider the fact that the general state of health for most adults in the United States is part of our failure.   No matter what, Gaskin makes incredibly strong arguments for care for women during pregnancy and post-delivery that provide evidence for success in the quality of care that she and the other midwives on the Farm have provided for such a long period of time.

One of the issues that we face in the United States, especially with the incredible rise in the cesarean rate, is how to support women who have had a cesarean with a previous birth and wish to try to have a vaginal delivery with subsequent births.  Making such a choice is referred to as a VBAC , which is short for “vaginal birth after cesarean.”  This is a subject that is relevant to me personally right now as I had a cesarean birth with my first child and am now 35-weeks pregnant with my second.

In my first birthing, I labored with the most excellent support and care of a group of midwives here in Pittsburgh at a hospital and am convinced that my cesarean was necessary and life saving.  It seems that my head-strong and passionate son was brow presenting.  In Ina May Gaskin’s Farm statistics, only 10 of 2,844 total births were brow presenting.  And, while she and her team managed to deliver five of them vaginally, the other 5 represent a considerable percentage of her cesarean deliveries.  The Farm’s c-section rate for breech presentations was less than 10%, but 50% for brow presentations.  Therefore, I am rather confident that it is highly unlikely that my second child will present in this same challenging way and that there is a chance, even if this is the case, that I could have a successful VBAC.

I know that there are many women who are not as fortunate as I am and they struggle with doubts and anger regarding their cesarean deliveries wondering if they were really necessary.  I also know that there are women who choose elective cesareans.  I am also sad to know that, while I am being fully supported by the midwife practice that I am in the care of, the physician that supports these midwives and my doula in my decision to attempt a VBAC, there are many women who wish this was an option who do not have the choice as their hospital does not permit it.  The big risk with VBAC, apparently, is the chance of uterine rupture.  While I agree that this is a rather scary outcome that should be considered, apparently, the risk of this is 1%.

What does this mean—this 1% risk?  Well, in my mind, it doesn’t mean very much.  The truth is that there are some inherent risks to birth (never mind the risks of just getting out of bed in the morning or the risks of refusing to get out of bed) that are much greater than this 1% risk.  So, basically, I’ve got bigger fish to fry. This year, each and every one of us in the United States has a 1 in 6500 chance of dying in an automobile accident.  Do I think about this each and every time I get into a car?  Absolutely not.  Calculated risk consideration seems appropriate here.  In addition, there are considerable risks with cesarean births that reflect the fact that, not only is it a birth, but it is major abdominal surgery.  For example, there is a 16% chance that a woman will require a blood transfusion and considerable risks to the mother’s internal organs.

One of the reasons why women did not feel that they wanted to have a trial of labor is that they were told that they would not be able to have an epidural for pain relief during their VBAC labor.  They were denied this option because physicians were under the (we now know false) impression that an epidural would mask the initial pain of a uterine rupture.  After years of research, we now know that a fetal monitor is more likely to show signs of distress before there is any pain.  Therefore, as long as mom’s uterine activity and fetal activity is being monitored during labor, there is no reason to suggest that she shouldn’t have an epidural if she wants one.  There is even some research that has suggested that women who had an epidural during their trial of labor had a 20% higher VBAC success rate.  While 20% is not significant enough to suggest an epidural (as many readers will know, this form of pain relief carries its own set of potential complications……), it does support women who both want a VBAC and want to at least have the option of an epidural for pain relief.

As a woman, it is hard to know sometimes how to even advocate on my own behalf, never mind how to start advocating for women in general, who face decisions regarding their birthing options.  I am so grateful for intelligent activists like Ina May Gaskin who not only bring these issues to light, but also offer realistic and reasonable action plans for improvement.  One thing that makes me very nervous is that, when a woman is denied options, she may be forced into making dangerous choices.  For example, a woman who is told that the only hospital in her area will not allow a trial of labor for VBAC may choose to have an unassisted home birth.  I am also concerned for women who, out of fear and anger, separate themselves from all medical professionals by lumping them together as “the enemy.”

If we are to inspire significant changes in healthcare policies that give ALL women equal access to quality healthcare, then we must be united.  Not only do we need to be united, but we also need to open to the multitudes of voices and ideas so that we do not alienate potential allies or refuse to understand our enemies.  As Sun-Tzi so clearly advised, “Keep your friends close, and your enemies closer.”

The greatest enemy of all is ignorance and its sister emotion, fear.  There is research that supports change and intelligent voices of activists like Ina May Gaskin that have provided us with a road map to something better, safer and more powerful.  We must stop allowing ourselves to be distracted by singular issues such as abortion or cesarean rates. These are just evidence of a far greater problem. We, the women who reflect more than half of the workforce of this country,  the women of the United States, will not allow substandard medical care to be the death of us.  This death is not just physical, it is spiritual as we allow our instincts, power and strength to be diminished by policies that deny us truly life-saving care.

I have compiled the most recent statements and research on VBAC in the United States here:

1. NIH Consensus Development Conference on
Vaginal Birth After Cesarean:
New Insights

PDF of final panel statement
Webcast of conference that is available free of charge.

The evidence report prepared for this conference through the Agency for Healthcare Research and Quality is available on the web

2. American College of Obstetricians and Gynecologists
Current Practice Guidelines for VBAC (#115, 8/2010)

3. An intelligent blog article that summarizes some of the main points of the new practice guidelines.

If you are local in Pittsburgh and looking for VBAC support, both midwifery groups here–at Magee Hospital and at the Midwife Center–can and will support you.  There is an active ICAN group (International Cesarean Awareness Network) here.  You can also meet women for excercise, community and support at prenatal yoga classes during your pregnancy.   I  offer classes through Matrika Prenatal.  Deena Blumenfeld of Shining Light Prenatal Education offers classes. Finding your own inner strength, learning to work with your fear and building a support network are only some of the benefits of prenatal yoga.  You can also find doula support for your birthing in Pittsburgh from doulas who are experienced specifically in VBAC through Hearts and Hands.

Compassion and Generosity

April 15, 2011
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For those of you who live in Pittsburgh and use public buses regularly for transportation, you know that the last week has been a nightmare. At all times of day and night the buses are crowded and most service that we had come to depend on every 15-20 minutes is now only coming once every hour. Many bus drivers are frustrated and exhausted and riders are squished and even riders that have no business standing and hanging on for dear life are being asked to do so. With the reduction in service, many buses are too crowded to stop and pick up new passengers along the route.  As I looked out the window when we passed stops by there were literally ten to twenty people waiting at these stops who would now have to wait 30-minutes to an hour for the next bus with absolutely no guarantee that one might come that would actually be able to stop and pick them up.

I am currently 30+ weeks pregnant and was riding the bus with my four year old son last weekend since I had promised him a trip to the library. It was the middle of the day on a Sunday and we got onto a very crowded bus. One person in the front got up to give us their seat and I had my preschool age son sit down and I stood in front of him. The way the seat hit him in the back of the legs caused his legs to “fall asleep” during the ride and when we got up to push our way out of the bus his little legs buckled under him and by the time we made it off the bus he was complaining that his knee hurt. We had to go into a drug store for something and, by that point, my son was loudly insistent that his knee hurt VERY MUCH. Upon inspection it was clear to me that it was related to the seat on the bus and would be relieved in a few minutes since the cause of the problem had been removed.

About 5-minutes later, a man wearing exceptionally filthy clothing and pushing around a small cart of equally filthy belongings came up to me in the drug store. In one of his hands, he held out a damaged children’s toy that had, in its day of new glory, probably been a plastic jeep car of some kind, but was now a three-wheeled go cart without doors or a roof—-just the base and three-wheels remained. The man said to me, “Your little boy’s knee is hurt? Would this help him feel better?” I was so shocked that all I could come up with was, “Oh, no, we couldn’t take your car! Thank you so much, but his knee will feel better in just a minute.” But after we left the store, all I could think about was the incredible human capacity for compassion and generosity that is possible regardless of our perceived or actual economic resources.

Here I was, completely self-absorbed in my clean clothes with my floral Vera Bradley purse working through my frustration at having had to wait for a bus and be so inconvenienced by the uncomfortable ride while I searched the shelf for allergy medicine that I could afford to buy for my child and this man, who appeared to have nothing—certainly, he had less resources than I did at that moment—offered both his compassion for my son’s pain and an extension of a gift of all he had. My response was to refuse the physical gift, but the extension of compassion and this generous offer are gifts that will remain with me for a very long time.

So many of us think that we don’t have anything to offer, when, at any given moment, we are given infinite opportunities to extend compassion and generosity to the people around us. While making donations to organizations and individuals who are doing important work in our community and around the world have their place, if we do not have the financial resources to make these kind of donations, there are still opportunities to give and to improve the lives of other people. A kind word, an offer of help, giving your seat on a crowded bus, or an extension of the resources that you do have without any selfish intent—–these are gifts that we can all give to one another.

Research shows that meditation that includes the extension of compassionate thoughts and wishes, even to complete strangers and on a large scale such as an intention for the happiness of “all living beings” has a profound impact on the shape of our brains and, ultimately, our own health.  This is not to suggest that we should be compassionate only to reduce our own emotional and inflammatory response to stress, but there truly are benefits to all living beings, including ourselves, when we make this a part of our practice.  Instead of thinking that we have very little to offer, we can delight in the fact that being alive gives us myriad opportunities to explore the gift of compassion regardless of our economic status, career choice or lifestyle.  Even better news is that every breath we take is a new opportunity, a refresh button of sorts, and a chance to take this moment to improve the experience of all living beings.

Post by Sharon Fennimore Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania.  Find out more about comprehensive meditation and stress reduction programs on Sharon’s website.

Language and Love

April 4, 2011
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The Lost and Forgotten Languages of Shanghai
by Ruiyan Xu

This is a fabulous novel, a great read and especially recommended for anyone with specific interest in language and identity and the role of language in our relationships.  For anyone who has played the part of the “expat”, the “native” or the “alien”, this novel will both remind and revise how you think language may have played a role in your experiences.

This book is recommended by Sharon Fennimore Rudyk, an avid reader and independent yoga instructor in Pittsburgh, Pennsylvania.  Find out more about her classes and teacher training programs online https://www.yogamatrika.com/.

Good Reading

March 31, 2011
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Ever since I could read, I’ve taken great joy in the process.  From the selection of the book to finishing the last page, I’m just happiest when I am reading.  I tend to read for the sake of reading and am not particularly attached to any one genre.  This being said, I take great pleasure in reading novels.  There’s something divine about becoming absorbed in the relationships, experiences and processes of other people when you don’t have to worry about the reality of it all.

In both of these novels that I recommend below, the characters struggle with considerable problems and negotiate complicated relationships, but neither are tragic.  What I mean to say is, these are not upbeat or funny novels, but they aren’t going to have you crying into your pillow as you fall asleep either.  Perhaps that is what makes them perfect reading  for this transition from the dark of winter to the lush potential of spring.

I’ve recently checked-out and read two good books from the Carnegie Library here in Pittsburgh (I’m returning them soon so reserve now!) and I thought I would share.  Both of these novels are about family in their own unique ways and neither of them have anything to do with yoga, but both receive my Sharon’s fiction picks thumbs up:

The Last Talk with Lola Faye (2010)
Thomas H. Cook

Sacramento Book Review for this book

The Particular Sadness of Lemon Cake
Aimee Bender

Seattle Times Review for this book

These books are suggested by Sharon Fennimore Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania.  Teaching schedule and information about private appointments and teacher training programs can all be found at https://www.yogamatrika.com/.

Frozen Food Month

March 25, 2011
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Seriously, did you know that March was Frozen Food Month?  I didn’t know this until I received an e-mail from Giant Eagle supermarkets here in Pittsburgh indicating that there was just one week left to appreciate frozen foods.  From Lean Pockets to Ego waffles to Mint Chocolate Chip Ice Cream (my personal favorite of the frozen edibles), we had a whole month to appreciate frozen foods and I squandered it not realizing my loss.  But, it’s not too late, there’s still a whole week to take advantage of this special time to explore the delights of our freezers.

Did you know what else March is? Women’s History Month.  Yes, women share the glory of this month with frozen foods.  So far, President Obama has not yet made an official Women’s History Month 2011 Proclamation.  When he does, it will be posted here. Now, while we mere citizens have an entire week to honor frozen foods and the ladies we love at the same time by buying them some ice cream, the President only has one more week to come up with an official proclamation on the topic of Women’s History Month 2011.  Might I suggest that he enjoy the convenience of a frozen food while writing?  The thing is that I didn’t know that all of the Presidential Proclamations were available like this.  I have to admit, it’s a rather curious collection.  This month*, President Obama has offered Proclamations on topics ranging from from “Save Your Vision Week” to honoring the 100th Anniversary of the Triangle Shirtwaist Factory Fire to the 150th Anniversary of the Unification of Italy. It seems that when you are President of the United States, remembering your own wedding anniversary is the least of your problems.  So far, nothing yet on either frozen foods or the important contributions of women in the history of the United States.

What does any of this have to do with yoga or meditation?  It has everything to do with yoga!  Yoga and meditation are practices that encourage us to become aware in this moment.  By proclaiming a day, week or month a certain theme, we are suggesting that there are things we appreciate or that we should recognize that we may generally ignore.  This is what we do in our practice as well.  All day long we breathe, but when we practice, we watch the breath.  We see all the qualities of the breath—fast, slow, shallow, deep.  We experience the sensation of each in-breath as an in-breath and each out-breath as an out-breath and we feel our body’s response.  Setting aside some time each day for your yoga and meditation practice is like proclaiming that the next hour is “Sensation of Breath Hour.”  We come to appreciate what we generally take for granted.

Posted by Sharon Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania.  You can find out information about classes and teacher training programs with Sharon at https://www.yogamatrika.com/ and prenatal/postnatal programs and support services at http://www.matrikaprenatal.com.

*Wondering what President Obama proclaimed about this special month in March 2010?  Check out the proclamation archives here.

Stir the Sea

March 20, 2011
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And on this first day of spring, the morning after the most magnificent moon, I offer a poem by Shutaku:

Mind set free in the Dharma-realm,
I sit at the moon-filled window
Watching the mountains with my ears,
Hearing the stream with open eyes.
Each molecule preaches perfect law,
Each moment chants true sutra:
The most fleeting thought is timeless.
A single hair’s enough to stir the sea.

Spring Preparation #7: Run and Run Safely

March 14, 2011
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Anyone who knows me understands that I personally only run when chased.  Or, perhaps, if there is a shout-out for free beer and pizza.  Even then, it would have to be really good beer.  But, I support all of my yoga students and the yogis “out there” who do run joyfully just for the sake of running and wanted to share information about this fabulous workshop for runners being offered in Pittsburgh on the first day of spring!  One of the facilitators, Linda Meacci, is both a fabulous yogini and instructor and has always been supportive of Yoga Matrika.  It is my delight to promote her work to share this essential practice and tools for running as safely as possible.

Resistance Stretching and Yoga Conditioning for Runners and Endurance Athletes
w/ Linda Meacci and Lucas Marsak
Sunday, March 20, 2011
2:30pm-5:00pm
Schoolhouse Yoga / South Side Works Studio  www.schoolhouseyoga.com
$30 in advance / $35 at the door
Calling all runners, endurance athletes and Pittsburgh Marathoners! Is it time to inject new life into your training? Want to turbo boost your worksouts, shorten recovery time, build strength and flexibility, and prevent overuse injuries?
By complementing your current routine with resistance stretching and yoga conditioning, you can unlock the full potential of your workouts and performance.  In this hands-on workshop, Linda will present principles of resistance stretching and yoga conditioning, guiding you through a sequence of stretches and yoga postures designed for runners and athletes.  Lucas, an ultramarathoner and endurance athlete, will share his personal insights on these practices. There will be time for Q & A.
Please call or email with any questions. Otherwise you can pre-register at www.schoolhouseyoga.com
Posted by Sharon Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania.  Find out more about Sharon and the group classes, yoga therapy services and workshops she offers online at www.yogamatrika.com.

A View of Homebirth

March 11, 2011
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For many years, way before her beautiful daughters were even a twinkle in her eye, I took yoga classes with Schuyler Grant in New York at Kula Yoga.  She’s a truly gifted yoga teacher and has been an inspiration for me personally and professionally.  While I am not personally the poster-child for homebirth, I was just delighted to come across this YouTube video of Schuyler talking about her personal home birthing experiences that also included these images of her own birth experiences.  They are a reminder of how strong we are and how beautiful it is to give birth.  When the internet is filled with scary stories and terrifying images are everywhere, what a gift it is to have Schuyler share these images that communicate her strength and adoration of her children in every slide.

Thank you Schuyler and I hope that all the Matrika Mammas out there ENJOY!  Watch the video by following this link.

Posted by Sharon Rudyk, an independent yoga, meditation instructor and childbirth educator in Pittsburgh, Pennsylvania.  Find more information on Sharon’s prenatal yoga and other programs at www.matrikaprenatal.com