There is now evidence that breast milk contains stem cells and the implications, both for the health and well being of newborns and infants and healing potential for mankind, are astounding. It’s overwhelming really…….
Posted by Sharon Fennimore Rudyk, an independent yoga instructor and doula based in Pittsburgh, Pennsylvania. Find out more about Sharon on her website www.sharonrudykyoga.com.
SUMMER DEALS
Summer tends to be a season of relaxed schedules, road trips, camping and special time spent outside—-walks in the evening after supper, playing out on the lawn late into the night because it is still light out and it is easy to fall out of the routine of your yoga practice.
This summer, we want to help you keep your commitment to your practice by offering awesome deals on unlimited yoga. Our studio is kept to a comfortable temperature with air conditioning and you will enjoy taking an hour out of the sun to refresh mind, body and spirit. Our discounted unlimited yoga packages are valid for ALL classes on the drop-in schedule as space permits. As space is limited in classes, we suggest that you enroll in classes online. This will also help you make and keep your commitment to yoga.
Please note that the schedule is not, in any way, guaranteed. Individual instructors will take vacation time and may miss one or more weeks of a class. Some classes currently on the schedule will not be held over the summer. The studio will be closed for holidays. It is important that, if you wish to take full advantage of these packages, you think that you will take a minimum of 10-classes over the summer and that you are somewhat flexible about which classes you take. If not, then even though this is a great deal, it may not be the deal for you. Absolutely NO REFUNDS and NO EXTENSIONS and packages are not transferable. There are no exceptions to this. No other discounts, coupons or offers apply to these special packages.
Purchase your SUMMER UNLIMITED package today HERE.
In addition, we also know that you may drift from your regular practice even if you take advantage of one of the great deals on unlimited yoga listed above. So, we’d like to offer a special unlimited package for September that you invest in now so you can return in September without breaking the bank.
Spread the word to all your yogi and yogini friends! The more the merrier this summer at The Mat. If you are leaving Pittsburgh for the summer, then we’ll see you in September!
Purchase your BACK TO SCHOOL/UNLIMITED SEPTEMBER 2012 package HERE.
Yoga Matrika is a Registered School with Yoga Alliance and graduates of our 100-hour Matrika Prenatal Teacher Training Program are eligible to register with Yoga Alliance as an R-PYT (you must be at least a 200-hour RYT before you can obtain this specialty registration).
Not able or interested in making the 100-hour commitment? Yoga Matrika also offers an online course that carries 30 CEU credits. Anyone, anywhere can take this course as long as you have internet access and a computer. Study when you can and as you can. With each tuition payment, you get one year of access to the online course—so take your time!
100-Hour Matrika Prenatal Yoga Teacher Training
Features:
Curriculum:
Who will benefit from this Course:
How to Sign Up:
Register for each component individually.
First, purchase the ONLINE COURSE ($500). You will purchase the online course from our online store and receive a password and registration instructions within one week. The online course is only available to a limited number of participants at any given time. Please register as soon as you are able to make a commitment. If the course is full, please send an e-mail to Sharon indicating your interest and you will be placed on the mailing list: sharon@yogamatrika.com. The online course is available for purchase now and can be accessed starting May 1, 2012. Your purchase gives you access to the online course for ONE YEAR from the date of purchase or May 1, 2012, whichever is the latter.
Second, register for weekend training intensives. Each weekend costs $325*. Each training intensive will be offered once a year. If you miss any weekend training intensive, you should plan on taking the training you are missing in the next year. While you have up to three-years to finish all the requirements, please be aware that Yoga Matrika is not able to guarantee that any individual training session will be offered in any year in the future.
*Tuition for weekend intensives includes the following meals (vegetarian) and snacks will be available at all sessions: 9/28 & 1/18 dinner and breakfast and lunch on all Saturday and Sunday training dates. If you have special dietary requirements, please let Sharon know at least 2-weeks before each training.
How to Obtain Continuing Education Credits and Proof of Graduation:
There are TWO different and separate processes for obtaining your Continuing Education Credits and for your Proof of Graduation that you will require if you wish to register with Yoga Alliance as an R-PYT (Registered Prenatal Yoga Teacher). You can apply for and obtain your CEU credits as soon as you finish the entire online course with the exception of the practicum requirements. In order to obtain proof of graduation, you must finish all of the training weekends, teach 30-classes (fertility, prenatal & postnatal all OK as long as you have a minimum of 5 prenatal and 5 mom & baby) and complete the practicum section of the online course. Sharon encourages all participants to obtain their CEU credits as soon as they finish the online course component so that, even if you do not complete the entire course, you get the full value from your investment in the online course.
30 CEU credits: How to Obtain Your CEU credit Certificate
You can earn 30 CEU credits by taking this online course (the Practicum section is not required for CEU credits) and by scheduling a minimum of one individual Skype sessions with Sharon Rudyk. After you have finished the entire online course, please e-mail Sharon to arrange for your SKYPE session(s): sharon@yogamatrika.com. After the session, you should send a letter with the following information:
1. Your name, as you wish for it to appear on your certificate
2. The address you wish the certificate to be mailed to
3. The e-mail address you wish for your certificate PDF to be sent to 4. A brief statement regarding your professional use of the course material
Please include a $20 certificate fee. Checks should be made out to: YOGA MATRIKA. Your certificate will be mailed to you within 14-days of the receipt of your letter and payment. Send your letter and payment to:
Sharon Rudyk Principal, Yoga Matrika 1406 S. Negley Avenue Pittsburgh, PA 15217
Please note that ONLY certified instructors can claim that they are teaching Matrika Prenatal or Matrika Mom & Baby classes. If you have taken this course for professional development and CEU credits, it is certainly appropriate for you to indicate that you have completed this course and invested in further training in this specialty area. You will not be able to say that you are certified to teach these specialty classes and you will not be able to register with Yoga Alliance as an R-PYT (Registered Prenatal Yoga Teacher). If you wish to be able to do these things, then please complete the requirements for certification as outlined below.
Requirements for Certification
Step I: Complete Online Course, including Quizzes and the Practicum Section (the completion of the Practicum includes teaching at least 30-classes of some combination of fertility, prenatal/min. 5 and postnatal/mom & baby yoga/min. 5).
Step II: Attend All Five Training Sessions (Yoga for Fertility, Yoga for Pregnancy, Matrika Mom & Baby, The Matrika: Energetic Anatomy, Practicum)
Step III: Complete requirements for CEU Credits as listed above
Step IV: Send a letter with the following information to Sharon
1-Your name as you wish for it to be typed on your Graduation Certificate
2-The mailing address you wish to have your signed certificate mailed to you and the e-mail address that you wish to have the PDF of your certificate mailed to (you will need this PDF to register with Yoga Alliance as a R-PYT)
3-A brief statement regarding your professional use of the course material
4-How you wish to be listed in the Matrika Prenatal Instructor Guide, including your personal website, links to where you teach, e-mail address and/or telephone number. If you are also a doula, midwife, nurse or have other professional identities that you wish to have indicated in your listing, please also state these in your letter.
Please include a $50 Graduation Certificate fee. Checks should be made out to: YOGA MATRIKA. You will receive your documents within 14-days of receipt of your letter and fee. If you wish to register with Yoga Alliance, that is a separate fee and you will need to do so directly with Yoga Alliance.
Mail your letter and fee to:
Sharon Rudyk Principal, Yoga Matrika 1406 S. Negley Avenue Pittsburgh, PA 15217
Once you have graduated, you have the right to indicate that you are certified to teach yoga for fertility, prenatal yoga and postnatal yoga. You are encouraged to indicate that you are teaching the following courses and to distinguish what you are offering from other styles, but it is not required that you use the Matrika name if it presents an obstacle for you or your employer or if it is not appropriate for any reason:
Matrika Fertility™
Matrika Prenatal Yoga and Exercise™
Matrika Mom & Baby Yoga™
When you receive your graduation certificate, you will also receive full class descriptions for the above classes that you will be certified to teach. These can be used to promote your classes.
Registering with Yoga Alliance as an R-PYT
Your graduation from this course and fulfilling all of the listed requirements also makes you eligible to register with Yoga Alliance as a R-PYT. Your registration with Yoga Alliance is not managed by Yoga Matrika and it is not required. It is a personal and professional decision that you must make if you wish to align yourself with this professional organization or not. Please be aware that Yoga Alliance requires that all R-PYT are already registered RYT at the 200 level or greater. If you are not an RYT or eligible to register as an RYT, you will not be able to register as an R-PYT even if you finish this course. These are the regulations of Yoga Alliance and Yoga Matrika has no control over these requirements. If registering as an R-PYT is important to you and you are not currently eligible to register as an RYT, please consider Yoga Matrika’s 200-Hour Teacher Training Program. We have scheduled this program so that you can do both at the same time.
This course is registered with Yoga Alliance and graduates who meet all of the requirements (including already having graduated from a 200-hour program with RYT status and meeting all of the graduation requirements of this program) can register with Yoga Alliance as R-PYT (Registered Prenatal Yoga Teachers). This course includes fertility yoga, culture and reproduction, over 18-hours of embodied anatomy training with Mark Taylor, prenatal yoga, postnatal yoga and Mom and Baby yoga. You will be fully qualified to teach Matrika Yoga for Optimum Fertility, Matrika Prenatal Yoga and Exercise and Matrika Mom and Baby classes upon graduation. This course has a significant online course component and five required training weekends. This program exceeds Yoga Alliance requirements and is intended to offer the highest quality of professional training available.
Training Weekend Details
We welcome pregnant women and women with children in our program and hope that you will discuss your needs with us before registering. We are happy to provide more frequent breaks, allow you to keep a nursling with you at all times and coordinate on-site or off-site childcare for children. You have up to one year to complete the online course (from whenever you start) and up to three-years to finish the training sessions.
Are you coming from out of town? Yoga Matrika highly recommends the Marriott Spring Hill Suites in Bakery Square. This hotel is convenient to Trader Joe’s supermarket, a Coffee Tree Roasters coffee shop and is approximately 2.5 miles from the yoga studio. There are also myriad restaurants within walking distance and an awesome natural fibers yarn and knitting shop (if you are into that kind of thing…..). If you are coming with family members, Pittsburgh is an awesome place for all ages for a weekend with world class museums, performances, restaurants and more. Sharon can provide referrals for childcare. If you are coming to the Burgh solo and wish to find a roommate or maybe even a home stay, please let Sharon know and she can connect you with others who are traveling alone.
Matrika Prenatal Teacher Training program is registered with Yoga Alliance™ and all graduates are eligible to register with Yoga Alliance as R-PYT (Registered Prenatal Yoga Teachers).
Professional Development: 30 CEU credits
An Online Course for RYT Yoga Instructors in Yoga for Women for Optimum Fertility, Pregnancy and Beyond
Online Course Tuition: $500
45-Minute Skype Session with Sharon Rudyk: $40
CEU Credit Certificate Fee (one time fee): $20
Total cost: $560
This online course discusses anatomy, culture and yoga techniques, modifications and sequencing ideas for fertility, pregnancy and mom and baby classes. This is a wonderful way for 200-hr. RYT instructors to explore an interest in working with women through all phases of reproduction and earn credits towards maintaining registration with Yoga Alliance. Experienced teachers may find that this online course provides all that they need to be better able to serve their existing clients who are pregnant or become new parents. If you decide during or after the online course that you wish to pursue certification, you have up to three-years to complete all of the weekend intensive trainings after starting the online course. Upon completion of the online course and all graduation requirements, you will receive a certificate of completion and 30 Continuing Education credits valid for your professional registration with Yoga Alliance. The costs of this course is $500 and there are additional costs for SKYPE sessions ($40 per 45-minutes) and/or private sessions ($60 an hour) and professional mentoring and a one time certificate fee ($20) to cover administrative processing.
Pay Online Course Tuition HERE:
Please note that you can pay for the course at any time, but you will get an access code for registration on May 1st, 2012 or if you pay after May 1st, you will receive an access code within one week of payment. It is recommended that you send Sharon an e-mail: sharon@yogamatrika.com and/or call (412) 855-5692 after you make payment to confirm it has been received.
30 CEU credits: How to Obtain Your CEU credit Certificate
You can earn 30 CEU credits by taking this online course (the Practicum section is not required for CEU credits) and by scheduling a minimum of one individual Skype sessions with Sharon Rudyk. After you have finished the entire online course, please e-mail Sharon to arrange for your SKYPE session(s): sharon@yogamatrika.com. After the session, you should send a letter with the following information:
1. Your name, as you wish for it to appear on your certificate
2. The address you wish the certificate to be mailed to
3. The e-mail address you wish for your certificate PDF to be sent to 4. A brief statement regarding your professional use of the course material
Please include a $20 certificate fee. Checks should be made out to: YOGA MATRIKA. Your certificate will be mailed to you within 14-days of the receipt of your letter and payment. Send your letter and payment to:
Sharon Rudyk Principal, Yoga Matrika 1406 S. Negley Avenue Pittsburgh, PA 15217
Please note that ONLY certified instructors can claim that they are teaching Matrika Prenatal or Matrika Mom & Baby classes. If you have taken this course for professional development and CEU credits, it is certainly appropriate for you to indicate that you have completed this course and invested in further training in this specialty area. You will not be able to say that you are certified to teach these specialty classes and you will not be able to register with Yoga Alliance as an R-PYT (Registered Prenatal Yoga Teacher).
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.
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.
As I teach two prenatal yoga classes every week, I have the honor and joy of watching incredibly strong women embody the true spirit of Warrior poses. I can actually see the energy rising up through the soles of their feet and into their core to support the amazing act of creation they carry within them. There is a courage, a dignity and strength of force there that is palpable in the room. It is, for me, an experience and one that brings me, each class, into a new appreciation for the beauty and strength that is woman. The energy of these movements is the embodiment of grace. Grace representing the fact that each one of these women has opened their hearts to the potential for immense joy and immeasurable loss and grief. No words are required. Through movement and intention, the expression of strength and grace is clear and concise.
Last weekend, I was able to catch the very end of the playoff game between the Steelers and the Ravens. While I can’t say that I am a fan of football in general, there is something so very beautiful about watching the Steelers right now. The coordination combined with strength and expression of sheer will as well as the skill combined with brutality and violence is something to behold. Not only are these men amazing athletes, but they have the courage to take a flying leap into a pile of men and to throw their bodies with incredible force and at high speeds into one another. As anyone who knows me can appreciate, if a ball (or anything else for that matter) is coming my way, my only instinct is to duck and cover. Therefore, I have this incredible awe and appreciation for what is being required of these men in this game.
After the game, we were flipping through channels and found the Miss America pagent. It was already the swimsuit competition and about 40-women in identical black bikinis and heals were walking accross the stage in various choreographed formations. Each one beautiful, young, in great shape, smiling and basically, half naked on national television. I don’t have a problem with naked and these women were easy on the eyes to say the least. But, let’s be honest here– a bikini is really underpants and bra made for swimming and, well, you can’t swim in heels and I didn’t see a pool anywhere nearby. Immediately, I thought of the national news stories of the past year that involved mothers being asked to leave airplanes and coffee shops because they were breastfeeding. These mothers were offending those around them by, horror of horrors, exposing some of their breast! The NERVE! Even more GROSS—they were using this breast to, yuck, feed their baby. Did I mention, in PUBLIC? And yet, here before my eyes were lots of breasts and bellies and butts on display all balancing on top of high heels for maximum effect.
And what was the effect? I felt that the effect was that these intelligent, athletic and beautiful women were weakened. After the bikini competition, they all ran off frantically to get on their ballgowns and then they raced around preparing for the talent competition and then they were given the time to answer one significant political or ethical question with a maximum of one sentence. The whole experience gave the image of the ideal American woman as one who is perfect in every way, but frantic and weak as they rush mindlessly around trying to look good and irish dance and talk about globalism all while trying to balance on the tip of a heel on national tv in their underwear. I felt none of the awe that I do in a room full of women doing prenatal yoga or the immense respect for the football players.
The more that I considered the issue, I continued to return to the idea of mindfulness. The weakness of the Miss America contestants really had nothing to do with their dress or the different aspects of the competition, it was due to the frantic nature of the timing. It wasn’t just whether or not they could meet the tasks required, it was about how fast they could meet each task. The pregnant women are focused, the football players are focused, but the contestants were both naked and engaged in a process that took away their ability to be mindful. It made them seem silly and took away from the actual value of their talents and accomplishments. It made the winner seem arbitrary and, most likely, set all of the contestants up for some level of trauma. How long must it take to process that experience when they didn’t even have a chance to experience it?
My conclusion is that there is great strength in mindfulness. My analysis has shown me clearly that frantic behavior weakens even the strongest, most talented and intelligent. The way that our culture supports the idea that multi-tasking is a virtue leads us to weakness and creates a kind of deep seated stress and trauma. Making a commitment in the moment, centering through the intention of that commitment and then following through with grace is the only path to the result that we honestly desire. Yoga and meditation provide us with the means for learning and practicing these skills in a safe environment. No matter how frantic our rush to class was, how crazy our day, how stressed we feel, once we put out the mat and start to breathe we re-gain our strength. We are no longer the young woman in her underwear and heels on tv trying to sing an opera while mentally preparing to answer a question about world peace.
Posted by Sharon Rudyk. https://www.yogamatrika.com/ and http://www.matrikaprenatal.com
Yoga Matrika is going to be offering a limited number of prenatal yoga classes during the holidays. In case you don’t live in Pittsburgh and have found this practice online, Yoga Matrika offers prenatal yoga classes in Pittsburgh, Pennsylvania. The good news about this practice is that you can do it anywhere!
We all know that even a few stretches and relaxation exercises can make a huge difference in how we feel during pregnancy. During the holidays, our diets and schedules change and this makes it even more important that we maintain our practice. Here is a very short practice that is appropriate for pregnant women that you can do at home, if you are traveling or wherever you roam. For all you Pittsburgh-based Matrika Mammas, I look forward to seeing you again in person for class in the new year!
Center & Breathe
First step, find a comfortable seat. You do not have to be sitting on the floor and if you are at all swollen or feel any aches, it may be best for you to sit in a chair. If you are seated in a chair, you want to just sit on the front edge of the chair (not leaning back and resting on the seat back) and make sure that your feet are firmly placed on the ground. If this is uncomfortable due to the height of the chair, you can place support under your feet (yoga blocks, phone books, etc.). Just make sure that you have balanced support under each side of the body. From here, take one palm and rest it over your heart center and another hand over your belly. Very gently start to take deep breaths. Feel the front of your body rise with the in-breath and as you exhale, release the full breath and any tension you might be holding in your body. You can do this for as long as you like, but even taking 5-10 deep breaths will help you feel much more centered and relaxed.
Come down onto your hands and knees and practice cat/cow. Keep your neck relaxed and focus on the gentle forward and back sway of the pelvis. You can do as few of these or as many of these as you like. If you feel tight through the hips or have low back tension, you may also want to take your hips in circles. It can be helpful to imagine that you have a paintbrush dangling from your navel and that you are making perfect circles on the floor beneath you. Move as slowly or as quickly as feels right to you.
Practice Warrior II pose on the right and left sides of the body. Focus on opening your heart, relaxing the shoulders and keep your bent knee (the front knee) coming out directly over the ankle. Use your inner thigh strength to deepen the stretch and keep your knee in a healthy position. The back leg is straight and you are opening through the pelvis. Gently tuck your sitting bones under you to lengthen the low back and release low back strain. Breathe!
Come into Cobbler’s Pose. With the soles of your feet together, take deep breaths into the body. If you are rounded through the low back, place a folded blanket, towel or pillow under your sitting bones. You can sit here and breathe for as long as you like. If you would like to stretch the back body, then allow yourself to round forward as far as you feel comfortable. Keep your shoulders relaxed and breathe.
It is very important to actively relax the body for a few minutes each and every day. This is different from napping or sleeping. Find a comfortable position for your body lying on the floor—-if it feels good, then it is safe. Bring your awareness to your feet and actively and systematically relax your body from your toes to the crown of your head. You may want to purchase a deep relaxation tape or download a Yoga Nidra from iTunes. It can be helpful to choose some beautiful music or chanting that you enjoy and play that while you relax.
Enjoy the holidays and new year Matrika Mammas! Check out our new Pregnancy and Postnatal website. Please do not practice yoga if any of these exercises make you uncomfortable, cause pain or if your care provider has put you on bed rest or encouraged you to limit physical activity. You should never feel pain in your yoga practice, pregnant or not, and these are not exercises you should “push through” or force yourself to do. All of these suggested exercises should feel good and relieve tension and strain in your body.
This practice was designed with love by Sharon Fennimore Rudyk, the owner of Yoga Matrika and director of all Matrika Prenatal programs. Currently, our classes, workshops and Childbirth Education programs are mostly held in Squirrel Hill, Pittsburgh, Pennsylvania. Please feel free to contact Sharon directly with any questions (412) 855-5692.
Understandably, during pregnancy, the predictable becomes the unpredictable as your world and your place in it is constantly shifting. You may find yourself wide awake at 3am and fast asleep by 4pm. You may feel a strong desire to practice yoga at times when a local studio doesn’t offer a class. Perhaps you have other children and responsibilities that make it difficult to get to a class as often as you like. Whatever your reason for wanting to do yoga at home during pregnancy, here are some ideas for home practice with DVDs:
This practice DVD with Shiva Rea is my first choice for expectant moms who want to practice prenatal yoga at home. Sure, you could complain about the cheesy music and the voice-over, but the ideas are lovely and the practice is appropriate for all levels. I also like to recommend this DVD because I know that Yoga Matrika moms will be familiar with most of the exercises from our classes together and because it is very easy to obtain through the library, Netflix has it and can be purchased just about anywhere that DVDs are sold.
Price: $12.46 (NEW)
Here is a link to purchase on Amazon.com.
This isn’t a prenatal yoga practice DVD, but I think that this is a quality home workout program for expectant moms that want to stay fit and need the inspiration and guidance of a DVD. Staying fit during pregnancy is important and this is enjoyable, appropriately challenging and a great complement to a more restorative home yoga practice. It seems to me that toddlers and preschoolers might have fun doing this workout with mom, so this may be an ideal home exercise video for expectant moms who have other children in the house. You can all exercise together!
Price: $12.99 (NEW)
Here is a link to purchase on Amazon.com.
Gurmukh is so beautiful, radiant and joyful, that I recommend this DVD to all pregnant women. The practice is different from what we normally do at Yoga Matrika, but Gurmukh explains all of the exercises very clearly. The set for the DVD is actually beautiful and there are some wonderful and fun options for dancing and meditation on this DVD that make it unique from other options. Gurmukh’s language is empowering and this is a significant practice that will have a profound impact on your experience of pregnancy and birth. This is not a Vinyasa flow or traditional Hatha practice–it is Kundalini yoga, so moms who practice at Yoga Matrika will probably need to adjust their expectations. But, it is worth the learning curve as you will FEEL the benefits of this practice immediately. I also recommend Gurmukh’s book for pregnancy and have provided a link below.
Price: $17.00 (NEW)
Here is a link to purchase on Amazon.com.
Here is a link to information on Gurmukh’s book.
Posted by Sharon Fennimore Rudyk, Owner and Director of Prenatal and Postnatal programs and teacher training at Yoga Matrika in Pittsburgh, Pennsylvania.
I’ve designed two online yoga resources:
One for prenatal and postnatal yoga, pilates and exercise classes in Pittsburgh
http://www.prenatalyogapittsburgh.com
Another just for my own yoga classes, workshops, trainings and private therapeutic yoga sessions:
http://www.sharonrudykyoga.info
In Leboyer’s classic book of yoga for pregnant women, Inner Beauty, Inner Light, he includes an interesting analysis of how pain during practice should be treated. Pregnant or not, this analysis applies to all yoga practitioners and provides a way of thinking about pain that is respectful and safe.
“Pain is nothing but a message, an alarm bell. What will you do when the alarm bell starts ringing? Will you sit there? Will you say: ‘This bell is terrible. But one has to be courageous, to endure.’ Will you not rather go and see why it is ringing?” (page 49)
Yoga practice is a process of never ending discovery. Each time that we move our bodies into an asana, it will feel different, look different and act different. It is this mindful practice on our mat that provides us with a map for understanding our reactions, thoughts and way of moving through the world off the mat.
Yoga practice should not be painful or cause injury. Our practice should provide us with experiences that inform us about what we do all the time, but perhaps have never invested the attention to discover these truths. This way, we start to notice small things about our experience—-Is our breath more shallow when our boss is in the room? What does our energy feel like after a milkshake? What does our morning coffee taste like? Perhaps we notice a rise of energy when we are angry or a softening of the hips and thighs when we talk to our child? Maybe the opposite. There is no wrong or right. We just notice.
Enjoy your practice. Be safe and feel good. Really GOOD.