Tag: postpartum body

Pregnancy and Beyond

September 1, 2012
Posted by Sharon
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Please check out our Matrika Prenatal Website for all our fertility, pregnancy and postpartum classes, workshops and services.

Sign-up for our pregnancy and/or postnatal e-mail newsletter!

Matrika Prenatal Yoga & Exercise Class Schedule

All prenatal yoga classes are offered on an ongoing basis and you can start at any time.

 

WEDNESDAY
6:00 to 7:00 pm Prenatal Yoga & Exercise at YOGA MATRIKA
Pay online and enroll HERE.

THURSDAY
7:00-8:00 pm Seated Meditation at YOGA MATRIKA (2nd & 4th Thursdays)
[Note: this is not specifically a pregnancy class, but meditation is a safe and relaxing practice for women during pregnancy. A great class to share with a friend, partner or husband during your pregnancy!]
Pay online and enroll HERE.

SATURDAY
9:30 to 10:30 am
Prenatal Yoga & Exercise at YOGA MATRIKA
Pay online and enroll HERE.

 

Benefits of Yoga and Meditation During Pregnancy

Physical

  • Gentle movements improve posture so that you carry baby correctly and prevent backache
  • Improved circulation mean less varicose veins, hemorrhoids and fluid retention
  • Relieve fatigue
  • Alleviate minor discomforts such as heartburn, pain in hip joints and ribs, muscle cramps and headaches
  • Strengthen the body and learn poses that you can use during labor for comfort
  • Learn pelvic floor exercises and other techniques for strengthening your body for birth
  • Stay toned and fit during pregnancy. Fit moms recover faster from birthing.

Emotional

  • Balance mood and learn to center body and mind
  • Connect deeply with your baby before they are born

Social

  • Meet other expectant mothers
  • Be a part of a supportive community
  • Have fun!

Spiritual

  • Take the time to be quiet during this pregnancy
  • Access your own strength
  • Become aware of your fears and learn to work with yourself, your baby and your care providers with confidence
  • Know yourself and be better equipped to communicate your needs and desires to your birth partner, care providers and family
  • Create a sacred and special time to relax, hope and dream

What to Expect in a Matrika Prenatal Class

We do not expect prenatal yoga students to have any experience with yoga. Our prenatal yoga classes are appropriate for women in all weeks of pregnancy. Although each instructor has their own style and may provide a different emphasis or tone to their class, all classes include some stretching and breathing exercises, some asana (yoga poses) that will tone and strengthen the body and relaxation. There is no wrong way to do yoga and the more often you practice, the more familiar you will become with the poses. As you become more familiar with the poses and exercises, then you can turn your focus inward. Although some poses may be challenging and you will feel the stretches as you create greater flexibility in your body, you should never feel pain in a yoga class. This is true in any yoga class and not just prenatal yoga! If you are ever uncomfortable or have questions, your instructor can help you modify a pose or answer any questions that you might have. Our classes are intimate and non-competitive so you can receive personalized attention from well-trained instructors.

Our classes are not just gentle yoga classes modified for pregnancy. Our prenatal programs are designed specifically for pregnancy and we use yoga to prepare for birth and for being a mother. Labor, birth and mothering a newborn are not easy tasks. The focus, strength and awareness that you learn in prenatal yoga classes will give you the skills you need to meet these tasks with confidence. We support one another and the entire Matrika community is here for you now and after you have your baby.

Thank you to Red Lotus Photography for the beautiful photographs of Matrika Mammas. Check here for deals on fabulous pregnancy and newborn professional photos just for Matrika students.


CLICK on BANNER to shop for cloth diapers and great products for baby! New customers use code NEW2HBC and get 10% off their first order of $30 or more. Free shipping!

Matrika Mom & Baby Yoga Class Schedule

MONDAY
11:00 to noon Little Om Play Group
Adults with infant 9-months to toddler 2-years
Class starts SEPTEMBER 10, 2012. Class is ongoing and you can start at any time

WEDNESDAY
10:45 to 11:30 am Mom & Baby Yoga/Infant
Mothers or female care givers (this is a women only class) with infants from 4 weeks to one year.
Class starts SEPTEMBER 5, 2012. Class is ongoing and you can start any time

SATURDAY
10:30 to 11:45 am Mom and Baby Yoga/Infant
Class is ongoing and you can start any time

Already have a class package? Register Online HERE.

Matrika Mom & Baby Yoga Class Tuition

Your first class at Yoga Matrika is $5

Single Mom & Baby Class $10
[Valid for 12-months from date of purchase]

7-Class Package $70
[Valid for ALL classes at Yoga Matrika for 12-months from date of purchase]

CLASS DESCRIPTION

Mom & Baby Yoga

This is a yoga class for moms to share with infants up to one year of age. Toddlers and older children are welcome, but the yoga activities will focus on yoga for babies (gentle stretches, songs and playful movements). Yoga for moms is postnatal appropriate and we will always offer modifications for moms who have had surgical birth or need a more gentle practice for any reason. This is a breastfeeding supportive environment and we support all mothers, no matter how you choose to feed your baby, in feeding baby on demand.

Toddler Om

This is a class for moms and babies between 9-months (active crawling, cruising and early walking) and approximately 18-months. The yoga poses for baby are more active and there is less time and attention given to yoga for mom. Classes are 30-minutes and are a beautiful activity for moms and pre-toddlers and young toddlers to share. We schedule the class back to back with Mom and Baby yoga so you can catch up with all the other Matrika Mammas and babes in between classes. Moms, if you are looking for a class with more yoga for you, we highly recommend finding a way to take an adult yoga class on your own. If you need a recommendation for where to start, just give Sharon a call (412) 855-5692 or ask Rachel during class.

What to wear? What to bring?

You should wear comfortable clothing that you can move and stretch in. We practice in bare feet. You will want to bring everything you need to feed baby, diapers, a receiving blanket and any toys or snacks that you need to keep older babies and toddlers happy and comfortable. For your own comfort, please bring a yoga mat and a water bottle. You should bring a towel and burp cloths to pick up spills and thrills.

Mom & Baby Yoga Benefits

  • Increased strength, energy and endurance for mom
  • Recover physically & emotionally from pregnancy and childbirth
  • Stabilize strength in pelvic floor and abdominals
  • Learn yoga techniques to calm and delight baby
  • Bond with your baby and share an activity that brings you both increased health and happiness
  • Network with other new moms and share ideas, resources and support. Make new friends too!
  • Reduce anxiety, stress and some of the aches and pains of motherhood: sore shoulders, back and neck especially
  • Learn ways to cope when you feel overwhelmed and exhausted

Doing Yoga Together:
Preparations and Expectations

You love yoga and now you want to make it a part of your child’s life too. We are delighted that this is the case and we have a few things to keep in mind that will help you and your child enjoy the experience.

Keep an Open Mind

We find that it takes a couple of visits to the studio for children (ok, it’s actually true for adults too!) to understand what the activity is and what is expected of them. You might find that your child acts bored or is not interested in doing yoga. The way that babies and children enjoy yoga classes may be different from the way that you enjoy them. What we know is that, over time, sharing yoga together with your child creates beautiful memories and is time that you will cherish forever.

Prepare for Class

As much as possible, make sure that you and baby have had a snack and are wearing comfortable clothing. Try to leave enough time to get the studio so that there isn’t a lot of stress before class. Bring your little ones favorite toy or comfort item and some snacks as appropriate. Bring a receiving blanket for newborns and pre-crawling infants and a change of clothing and more diapering supplies than you think you need. For young children, after the first class, make sure that you talk with them about it and start talking about it again a few days before class—–remind them of the teacher’s name, another child’s name or some feature of class that they remember (a story, a sound or ritual).

Enjoy the Moment

When we release our expectations, we can enjoy whatever is happening. This is yoga! Yoga together is very different from adult yoga, but it allows us to stay fit and take time to meet our own needs as adults while sharing something that is very important to us with our children. Sometimes it goes as planned and sometimes it is a bit of a disaster, but know that you and your child are never judged at Yoga Matrika. There isn’t one of us who haven’t had a child tantrum during a Mom & Baby class or who didn’t have a baby who cried through an entire class——we welcome you and your little one, even if you are having “one of those days.”


CLICK on BANNER to shop for cloth diapers and great products for baby! New customers use code NEW2HBC and get 10% off their first order of $30 or more. Free shipping!

For everyone who has requested my class play lists for relaxing music for home yoga practice, resting, labor and just to enjoy, here is the mix that I played in class this past Tuesday (listed by artist, album, and song name):

Wah!, The Best of Wah!, Gayatri(Luscious Chill Mix)

Deva Premal, Embrace, Om Namo Bhagavate

David Newman, Love, Peace Chant, Ganesh Gayatri/Rising Sun

Deva Premal and Miten, Satsang-a Meditation in Song and Sil…, Sunrise

Royal Philharmonic Orchestra, The Most Relaxing Classical Music…, The Planets: Venus

Yo-Yo Ma, The Silk Road Ensemble, Silk Road Journeys…, Sacred Cloud Music

Yo-Yo Ma, The Silk Road Ensemble, Silk Road Journeys…, Distant Green Valley

Jean Marie Hays, Deep Relaxation, Music to Relax

Oh Wow!

September 28, 2011
Posted by Sharon
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It was raining, my husband’s cell phone wasn’t working, he was late to work and we pulled up to my son’s school just a minute before we were supposed to pick him up.  I, somewhat frazzled, jumped out of the car and put a bit of a spring in my step as I jogged towards the appropriate door of the school for kindergarten pick-up.  After I jogged a few steps, I heard this male voice beside me say, “Oh Wow!”.  I wasn’t sure what was so wonderful about a crowded elementary school pick-up scene on a rainy afternoon, but something about the tone of the male voice made me feel kind of uneasy.  It was a “Oh Wow” I’m looking at something kind of sexy “Oh Wow” (if you know what I mean).  But, I kept up my little jog until I heard the “Oh Wow” a little louder and a little closer to my body.  It felt even worse.  Then, I heard “Oh Wow, Oh Wow, Oh Wow watch them bounce.”  It was then that I realized that this man was referring to my breasts.

Yes, this man, on his way to pick up a child at an elementary school, was giving my 3-month postpartum boobies a very enthusiastic thumbs up in the jiggle category.  The tone was certainly not, “Oh wow, look at that powerful woman goddess who feeds her young through the miraculous production of liquid gold.”  The tone was more, “Oh wow, look at those boobs bounce.”  Not only was the tone ugly, but the idea that someone, a complete stranger,  could wield this power to render me flesh without power or personality was immediately repulsive.

Yet, I almost immediately started to feel that I could re-frame the experience.  Let’s be honest, my 3-month postpartum body is most definitely not “Oh Wow” by any measurement against what is currently considered attractive.  So, Mr. Creepy, I’ll take it as a complement that you find my lactating, postpartum self so very exciting that you felt the need to verbally express your feelings. And then I took it one step further as I came to realize that I am so VERY “OH WOW” right now.

I am the Oh Wow Goddess.

I am a woman who safely harbored a new life within the core of my body.  A new life that I nourished with meditation, chanting and energetic work for over 40-weeks.  A new life that I labored to greet and that I nourish now purely with golden liquid that I give and is received at my heart center.  I am the Oh Wow Goddess, a woman who juggles mothering two beautiful children, my marriage, my career and my obligations to my community while also managing to brush my teeth regularly and eat meals with one hand.  One day I might lose my Oh Wow Bounce, but I’ll always be the Oh Wow Goddess.

Here’s to every woman who has to shake hands with her fourth trimester body; a body that bears the evidence of her greatest power.  The power to create and sustain new life.  Here’s to every woman who jiggles and bounces in places where society has told us we ought to keep tight and in control.  Here’s to the newly conceived Oh Wow Goddess!  Jai, Jai, Jai!

Hey Dharmashakti, do you think you might write a new kirtan chant for the Oh Wow Goddess?  If so, be sure to give some credit to Mr. Creepy for it is not always our greatest admirer who inspires us to realize our greatness.  Sometimes, it is the vulgar voice in the background that asks us to step up and reveal the heroine.

Written by Sharon Rudyk, Owner and Director of Yoga Matrika and Matrika Prenatal in Pittsburgh, Pennsylvania.