Here’s the sequence I taught:

• Begin seated, with a centering moment
  • neck rolls
  • shoulder circles
  • arm stretches
• Move to all fours
  • cat/cow (actually, cat/neutral, since cow is contraindicated for pregnancy)
  • hip circles
  • calf stretches
  • child’s pose
  • downward dog
• Step up to forward fold
• mountain pose
• Warrior sequence
  • warrior 1
  • warrior 2
  • radiant warrior
  • triangle pose
  • goddess
  • wide-legged standing forward fold
• Repeat standing sequence on the other side
• balance pose at the wall: tree pose
• wall-assisted squat
• floor poses
  • cobbler pose
  • happy baby pose
  • pelvic tilts
• inversion: legs up the wall
• savasana with guided meditation

Exercising with yoga privately is good for people who have very busy schedules as it allows them to have some good physical exercise, refresh their minds, as well as have some spiritual benefits. So for private yoga sessions in Hong Kong, here are a few things that you should do to ensure a good workout.

Prepare a good amount of space for your yoga session. It is very basic and necessary to be in a room that is big enough for both you and your private yoga instructor to perform the exercises. There should be nothing except the mats within the space or anywhere around you that can easily be reached to avoid any kind of injury or damage should you accidentally touch or knock something over during the session. A roof-top or a wide balcony overlooking a nice view will work great as the nice scenery will help to calm your heart as well.

Prepare a non-slip yoga mat and perhaps a couple of small blocks and some other things that could help you keep your balance or for when you would need to modify a pose. The non-slip mat is of course a basic as it will keep you from slipping and sliding while performing from leg stretching exercises like the Triangle and other poses that will require you to keep your feet planted on the ground. The Triangle is by the way a great yoga exercise that can help you to remedy back pains.

Last but not least, get a good yoga instructor who not only can guide you through the poses, but is also able to help create a custom workout that will perfectly suit your health and fitness needs. A good instructor will be able to properly help you advance from the most basic of yoga poses to the more complex ones as you go on your regular routine. A good instructor will also be able to present much better yoga styles that will match your capabilities as well. And having a good instructor at your side will be the best way for you to reach most, if not all of your physical, mental, and spiritual goals.

Author Bio:Sandy Lim Vargas is a private yoga practitioner in Hongkong. She watches videos online for recent updates on yoga practice. Visit inspire-yoga.com for more information on private yoga.

My dear friend Dani will be teaching “Dancing Mama classes.” She has loads of great, fun and sexy routines under her sleeves for moms and mom-to-bes. They are great cardio exercises but not as punishing on the joints as running is. Even better workout if you have a baby in a sling. I know the classes are geared towards moms with babies or expecting moms, but nobody is stopping you if you ask your husband to take care of your toddlers or preschoolers for a couple of hours and join the class. We had a class where grandma, mom and daughter were dancing together. Memberships with LWAB and all the classes are free, so ladies sign away. Make sure you bring your water bottle, comfortable shoes.

Prenatal/postnatal yoga, stroller walk, infant CPR are back by popular demand as well.

One of the most well known stroller walks are run by Boomerang Kids. Boomerang Strollercize are usually led by yoga teachers or fitness gurus in the city. You start with yoga-inspired warm-up exercises, and then either walk or run on the designated route. I find the most tricky part is to find a mom to pair up for the exercise and to sustain conversation throughout, as it IS nerve-wracking talking to strangers for the first time. But, once you get past the initial awkward testing the water stage, a lot of women have interesting life’s story to share. In an hour, the strollercize concludes with a nice set of wind-down exercises. I attended a few times last November, before it was closed for winter. The route along Parkway in late fall was pretty enough, with frost decorating the trees and river reflecting the deep blue colours of late fall. It is a nice way to have outdoor time with your baby.

And professionally, it was great to observe Sarah teaching. She structured the class much the way I would, but she has so much experience with and passion for prenatal yoga, so I picked up some good language specific to the needs of a prenatal class. At one point, resting in mountain pose, Sarah talked about the importance of moving between tension and ease during childbirth: the ability to work hard during moments of tension and then relax completely in moments of ease. It was only a few words, but it really struck a chord with me, since if I hadn’t been able to relax completely between contractions, I don’t know how I would have made it through YB’s birth.

The other big thing I liked about Sarah’s class went beyond asana. She made time at the beginning of class for her students to talk about their pregnancies and share both physical and emotional concerns, and she shared some of her own worries as well, with her due date right around the corner. This felt so important, and it’s something I wish I’d had during my pregnancy. I’ll definitely be continuing this practice when I take over the class.

Overall, seeing Sarah teach refreshed my memory on the research I did last year when I was pregnant and teaching prenatal yoga. I feel like I can do this job in Sarah’s absence, do a good job of it, and offer something worthwhile to the students.

Spring has finally reached New England, and the warm, sunny weather is renewing in me my need to get outside and be active. There’s something about spring – the new buds on the trees, the daffodils poking up – that makes me want to take action. (It also makes me want to make cream pies, but that’s another story.)

I’m trying to take advantage of this renewed energy as much as I can. I’m into my third trimester now but so far am still feeling great and have a good amount of energy. I know that keeping active will help me to continue feeling good (as much as possible, anyway).

On Saturday I went out for a walk, and instead of my usual 2 miles I walked 3. Most of it was near the college and in a residential area but I was able to pop onto a wooded trail for about 1 mile. It was so quiet and peaceful and I just felt happy to be out there. On Sunday I went to prenatal yoga as usual and had an amazing class.

I worked a little late last night and when I got home J was out on a run. I quickly changed and laced up my sneakers and headed out for a walk, hoping I’d catch him on the end of his run. Turns out he had the same thought and planned his route to finish where he thought I’d be if I walked. It worked perfectly – we met up just as he hit 3 miles, so he walked with me for his cool down. It was in the 60s and sunny yesterday and just perfect weather to be outside. I walked 2 miles.

I’m working a little late again tonight (making up for this morning’s dentist appointment and tomorrow’s OB check-up) and J won’t be home until after 10. I’m hoping to head out for a solo walk tonight (and then eat taco salad for dinner – yup, still craving it). J and I are planning to make the walk/run thing a regular habit, where I try to time my walks to start at the end of his run and then we walk together.

While walking last night we ran into our neighbors and their 11-month-old daughter. Apparently the loop we were walking is what they walked at the end of her pregnancy and they credit it with kicking off her labor. Good to know!

Last night wasn’t all about health. I picked up coconut milk on the way home and made coconut whipped cream for my espresso cream pie. It is very good but I think I prefer the chocolate cream pie I made last week (I told you spring makes me want cream pies!).

I think I’ll make another of the chocolate this weekend. While not exactly a health food, they’re not too too bad, as they are vegan (made with silken tofu) and use maple syrup instead of regular sugar. Yes, sweet is sweet, but it’s a little bit of an improvement. That’s what I keep telling myself, anyway. I don’t generally have much of a sweet tooth so I’m ok with indulging a little bit.

I’m really going to try to keep this spring energy going. I do think I’m going to cancel our gym memberships, however. This time of year is busy for J and it’s the last thing he wants to do, and I’d much rather be outside. I can’t see us using the gym much in the coming months. I love our gym but I feel like we’re throwing away money each month. And I’d love to continue with yoga post-baby but that’s expensive and I can’t really afford that and a gym membership.

I’m hoping I’ll be able to run again within a few months of Penny Bazinga’s arrival (if this stupid piriformis syndrome ever goes away), so hopefully between running, yoga, biking, and hiking I can get/stay in shape during the warmer months. I’m going to ask the gym if there’s an option to just join for the winter months, without having to pay the sign-up fee each time. I think we’d actually use the gym in the winter, when getting outside isn’t as easy (or pleasant).

With the true start of the spring season I am starting a new series here on my site called “Yoga Mama.” With the blossoming season I will share my blossoming belly (I am due in July). I have been journaling my experiences from pre-conception & will be sharing bits with you on the site. Look for holistic pregnancy tips, pre-conception, prenatal & postnatal yoga, Ayurveda & wellness features, articles & interviews as I take you along on our journey.

We had an absolutely perfect spring weekend here in New Jersey.  Saturday was our first tailgate of the season for the Phillies home game.  There was a slight chill in the air, but the sun was out & we all had a blast.  I didn’t actually attend the game, just the tailgate.  I had my first vegetarian banh mi sandwich. I’m sure I’ll be looking to pick up another one of them again soon! Yesterday Dan & I took Scrappy out to the Pine Barrens for a long hike. The weather was a bit warmer than on Saturday, perfect for an afternoon spent outdoors.

Dan & Scrappy overlooking Lake Atsion

Scrappy taking a breather on our hike

]]> http://thelazymarathoner.com/2013/04/08/weekend-randoms/ Mon, 08 Apr 2013 15:12:35 +0000 runnerjen521 http://thelazymarathoner.com/2013/04/08/weekend-randoms/ I had a fantastic weekend, though far too short. Aren’t they always? J had to work most of Saturday but I made the best of it.

I was thrilled when I woke up to a gorgeous, warm, sunshine-filled morning.

Finally, some real spring weather! Lately it has felt like winter was never going to leave and I was desperate for the warmer weather.

I did my usual weekend chores, and opened the windows wide to let in the fresh air. The cats also took advantage and lounged around in sunbeams.

That picture was actually taken a while back, hence the fleece blanket. But that’s about what they did all day Saturday.

After I got my chores out of the way I tackled a project I’ve been putting off: updating my photo album. I have an awesome photo printer but always forget to use it and get horribly behind. Sure I can look at photos on the computer any time I want, but I love having an actual album, too. Apparently I hadn’t added photos since April of last year, so I got to work, and got into the beginning of September before running out of photo paper. I’ll have to order more of that (and more ink!) before I can continue, but I’m happy with my progress.

I relaxed and read for a bit while doing laundry (which J has been doing but I felt really good so I threw in a load myself), then absolutely had to head outside. I downloaded the latest Wait Wait, Don’t Tell Me podcast and went for a 3 mile walk, about a mile of it on a quiet wooded trail. Except for the fact that I had to pee about halfway through, it was perfect and it was definitely beautiful! The first spring crocuses (croci?) make me so happy.

(Not my photo because I neglected to take any, but that’s what they looked like.)

J had perfect timing and got home about 30 seconds after I did. He made lunch and I made a cup of coffee (decaf, of course) and we hung out on the patio for a good hour or so. I forgot how insanely comfortable our lounge chair is.

Unfortunately we discovered that our grill was damaged when it blew over in a random storm over the winter, but J is going to order the broken part and thinks it should be easy to fix. I’m glad I was inside for the small fireball that clued him in to the issue. We are cursed when it comes to grills – bought a brand new one in 2010 only to have it smashed by the people who removed snow from our roof during that horrible winter. We went the next year without a grill and got this one last spring, only to have it damaged. So annoying.

Saturday night I made coconut espresso cream pie, but when I went to make the whipped coconut cream topping yesterday my coconut milk hadn’t solidified so I couldn’t whip it (whip it good). I’ll pick some up today on the way home. Guess what I’m having for dessert tonight?

Sunday was an equally beautiful morning, though I woke up in pain. My sciatica is bothering me at nights and when I first get up. Fortunately my hips seem a bit better, so that’s good.

I always love my prenatal yoga class but some weeks are better than others. This was one of them.

We concentrated on hips, which, given my issues, is my favorite thing to work on. It felt so, so great, and that amazing feeling lasted the rest of the day.

Sunday afternoon I went to a baby shower for my friend T, who is due in less than three weeks. It was beautiful and had a tea party theme. I enjoyed the little tea sandwiches so much that I had to pick up cucumber and watercress on the way home and made some for dinner. Reminded me of my childhood, when my grandmother would make them.

Last night we relaxed and finally got to spend some time together. I was bummed that yet another weekend had passed by so quickly, but decided to focus on the positives: it’s spring, the weather is amazing, my husband is wonderful, and each day brings me closer to meeting my baby girl. This is my new mantra:

And so I have started the week with a smile on my face, looking forward to the weeks ahead. I am 30 weeks today so just 10 weeks to go!

Happy spring, everyone!

Though my workouts are definitely much different than they were in the beginning of my pregnancy, I notice that my body feels much better when I’m keeping up my strength. I have shifted away from heavy cardiovascular sessions; my SI joints (where your pelvis meets your tailbone) were not having it, and all the added bladder pressure made it pretty uncomfortable. At about 35 weeks, I noticed my hip flexors would be all jacked up for a couple days after “doing cardio”…. And realized it was time to shift my focus.

At that point, strengthening exercises – using little more than my own body weight or an elastic band- felt so good. After weeks of feeling like my joints were spreading and stretching, pulling them all back in with muscle strength and control was just what I needed to feel like I was still making progress, and quiet the burgeoning aches and pains.

This park workout has been one of my recent favorites- just enough to get the blood pumping and to fatigue my muscles, but still leaves me feeling strong and pain-free at the end of it. You can make it difficult or simplify it as needed, day to day, depending on how you feel. Get creative and try to move your body in as many different planes of movement as possible to achieve a full body balancing effect. Here’s what worked for me:

1) Start with a brisk walk to the park (about a mile) where there is a 3/4 mile gravel-paved loop.

2) At the first bench, do a set of ten tricep push-ups, elbows in and legs a little wider than hip distance. Holding plank is always a good option to modify.

3) As I walked I added in some lateral arm circles to hit the deltoids…

4) When I got to the picnic table, I did step-ups on the bench. Start with one leg leading for ten reps, then switch sides for ten. Try to keep the hips as level as possible rather than hiking the hip on the way up. Use your arms in front of you for counterbalance but try to avoid pressing down on your thigh to get up. This is great for the glutes, core, and hamstrings when done correctly!

5) At the next bench, I did some tricep dips, keeping my legs slightly bent to modify.

6) Continuing around the circle, at the next picnic table it was side step-ups and lateral pelvic tilts. I have been trying to focus on glute medius strengthening, to take some pressure off my piriformis and relieve the hip aches and pains as my pelvis spreads. What does this mean? Lots of one-legged balancing, side leg work, and keeping my hips as level as possible!

7) Continuing the walk around the loop, I added a shoulder rotation exercise and a row- always trying to counteract that rounding and hunching of my upper body! The key when doing these sans resistance? Don’t let your ribs pop open or your back arch. Isolate the movement in the shoulder joint only and you’ll feel much more.

8) I took a break at the next bench to do hold plank, and side plank as long as I could… Reverse plank is another great choice which will open the chest, and work the back side of the legs. And as always, plank on the knees is a great option.

9) Finishing out the loop, I did ten walking lunges on each leg, aiming to keep my ear, shoulder, rib, hip and knee in one line, and hips even with each other.

Some days I do the whole circuit again before heading home. But if I start feeling more Braxton Hicks, I call it a day and walk the mile back to my house.

Remember to be adaptable. Maybe running five miles doesn’t feel good anymore or your hour long power vinyasa class is leaving you achy and sore. Or maybe you are a couch triathlete whose body is starting to hurt more as your pregnancy progresses and moving a little is just what you need. There are many different ways to add exercise into your day- the key is to remain open, listen to what feels good, and get creative. Your body and baby will thank you!

In getting technical we even find that beyond our home page and schedule page the third most popular page is our page dedicated to all things Prenatal Yoga at CHY.  And beyond searching “Capitol Hill Yoga” and its variations you’ve probably guessed already that “Capitol Hill & Prenatal Yoga” are the next most popular searches.

In being asked why practice prenatal yoga by U.S. News Kahlil recently said, “”It makes you stronger all over, and that’s not only preparing you for the labor and delivery, but also for when you’re going to be carrying that baby around,” says Kahlil Kuykendall, a certified prenatal yoga teacher at Capitol Hill Yoga in Washington, D.C. Breathing—lots of long inhales and exhales—is a major focus in prenatal yoga. “It’s breathing in that final hour, when the baby is descending, where it all comes together,” Kuykendall says, “You need strength from the yoga postures, but it’s that breathing that’ll help to relax the mind and nervous system.”  Check out the full article here:  http://health.usnews.com/health-news/health-wellness/articles/2013/04/04/prenatal-yoga-what-you-should-know

I also receive plenty of feedback asking if there are really that many pregnant women on Capitol Hill and if we really need all those prenatal classes.  Yes, the answer is yes.  Our two weekly classes – held Tuesdays 5:30-6:45pm with Kate Miller and Saturdays 10:45am-12:00pm with Kahlil Kuykendall – are regularly at 90-100% capacity.  I can not say the same about any other two classes on our weekly schedule.

We love the inquiry and the fact that most of the women in our prenatal classes are new to yoga.  The word is out – prenatal yoga is pretty darn great for mom and baby.  Kahlil and Kate are gifted prenatal teachers who empower the expectant moms to greater strength within flexibility and deeper body and breath awareness while creating a special bond amongst the group.

“We in a sense become a tribe of support for each other, giving advice, listening as we walk the journey of pregnancy together,” said prenatal student Hannah Miller.

We are honored to receive praise for the classes on a number of fronts from partners reaching out to tell us how much they’ve seen the classes help their wives and girlfriends.  I’ve even received praise from co-workers and friends seeing how much more relaxed and at ease the women seem in pregnancy and preparing for the baby’s arrival.  And of course the moms themselves are great.  We get the direct feedback about how they had the best night of sleep in weeks after their last class or how the pregnancy related pains seem lessen with a regular yoga practice.

But remember the frustration part.  We get that a lot from students too.  We are often over capacity and we have to turn away students who arrive late or did not reserve online.  Whew – those interactions can be rough.  Sometimes we lose students who feel the classes were too hard or too easy and sometimes we lose students in our classes that surround the prenatal classes because they do not wish to be in the space through the class transitions.  The frustrations are absolutely valid and its in these situations we all practice our best yoga.

To all of you we hold the space, and I invite the mommas to remember what a treasure the classes were during pregnancy and to come back when baby arrives!  Check out the Mom & Baby classes and treat yourself to a weekly ‘regular’ class.  I fully admit to getting 100% lost in my baby for months 0-12, but I know the greatest gift I’ve given my daughter in her 2.5 years has been when I re-connected to my yoga practice with a mind to inquiry, praise and frustration.  I’m a better me, a better mom, a better wife, a better teacher and a better small business owner for it.  Thank goodness!

*************

Betsy Poos, E-RYT 500, keeps the good vibes flowing at Capitol Hill Yoga as co-owner and teacher. Her challenging classes are an exploration of strength, alignment and breath. Betsy took her first yoga class shortly after moving to Capitol Hill in 1999 and has been teaching yoga since 2005. Betsy’s classes echo her favorite pieces of the many traditions of yoga she has studied, including her intensive study of Anusara Yoga from 2007-2011 and her current obsessions of Iyengar and Bikram Yoga. She lives on Capitol Hill with her three most influential teachers; her husband, toddler and boston terrier. Learn more about Betsy at www.yogawithbetsy.com.

Birth – that powerful event that makes us mothers.  Birth is not just about bringing our babies into the world.  I hear all too often that in the end it doesn’t matter how your baby is born and only that he or she is healthy.  I agree that, of course, everyone wants a healthy baby and that this is important.  I disagree, however, that it doesn’t matter how a baby is born.  I think it’s terribly important.  The experience of birth will be with a mother for the rest of her life.  How we birth can affect breastfeeding, bonding, confidence as a mother, how quickly we recover and whether postpartum depression sets in or not.  I have nothing revolutionary to offer on this topic as these discussions are getting louder and louder in the West and everything I believe about birth has already been said.  In some parts of the world, these conversations are non-existent for it is a given that the birth experience is perhaps the most important in a woman’s life.

The birth of my first child was largely a positive experience.  As I was pushing her out, it was only my husband and my two midwives in the room with me.  I achieved what I wanted most from my birth experience:  I delivered my daughter vaginally (I was terrified of having a cesarean) and her birth was a calm and beautiful experience.  When it came time to push, I felt the most quiet determination and I knew that nothing would stop me from pushing her out into the world.  When she came flying out with that last push, letting out an instant cry of life, I was overcome with relief and happiness that I had done it and that she was healthy and strong.

Yet, I still have a regret about how I arrived at her birth, even now, over five months later.  My journey in this is easier than some because I made decisions in my birth that led me to a different birth experience than I had planned though it was still a positive one.  I imagine that I would have a harder time processing it had I been less empowered.  I hear of so many women being disempowered in their birth because of choices that their doctors made for them or because they were bullied by their doctors into rushing through something that is it’s own process and happens in its own time.  This is not the case for me and so for that, I’m thankful.  But, I have to come to peace with my own decisions in labour that led to the experience that I had.

My birth plan was to deliver naturally at home.  I went into labour on Friday night at about 9PM and it went on and off through the night, through the next day and into Saturday night.  By about 4AM on Sunday morning, my midwife was suggesting that I take a gravol shot to help me sleep in between contractions.  Progress was slow and my contractions were sometimes coming and going and she was concerned that I might get too tired to push.  I’m really not sure what it was that I was feeling at the time but I think I now understand that I didn’t want to keep going indefinitely.  I was starting to feel that I wanted it to be over by that point.  I asked her what my other options were and she suggested breaking my water to speed things along.  She did and I continued to labour for an hour or two and then I just got tired.  I was done and I was scared.  She and my husband packed me up to go to the hospital where I got the epidural and promptly fell asleep for close to five hours.  My body then had the chance to relax and I continued to dilate in my sleep.  When I woke up, I was fully dilated and ready to push.

My thoughts on my experience are two-fold:  I feel so thankful that I had the rest that I needed to help my body to relax so that I could dilate and birth my baby.  But I’m also kind of disappointed in myself that I wasn’t “strong enough” to give birth to her naturally.  I’m thankful that modern medicine has given us the epidural because for me, I wasn’t looking to escape the pain.  I laboured without it for over twenty-four hours.  For me, it was the difference between delivering vaginally and having a cesarean because I was becoming exhausted.  But, I wonder if I would have felt differently had I delivered without it.  I felt relief and amazement when my daughter was born but I can’t say that I was flooded and overwhelmed with a sense of love and complete joy like I’ve heard women who haven’t had an epidural describe when their babies were born.  And so, true to my Gemini nature, I am on two opposite poles about my birth experience, trying to come to terms with my strength while accepting my vulnerability in giving birth.  I’m getting there.

I have learned from my first birth experience and there are some things that I will do differently next time because I do want to experience a natural birth with my second baby.  I want to know what it feels like to go through transition and to feel the ecstasy of my baby moving through me.  Here are some things that I will do differently:

• After 34 weeks, I will spend LOTS more time on hands and knees and leaning forward to help position baby properly.  It truly does make labour and birth easier.  While I did some of this when I was pregnant, I wasn’t consistent and her head was a funny angle, which was partly why I wasn’t dilating fast enough.  The pressure was actually being counterproductive.
• I will educate myself a little more about labour and birth (any of Ina May Gaskin’s are a great resource as is The Birth Companion) to understand what happens to the body in labour.  I hope this will help me to be less scared about moving through contractions rather than shutting down and staying still.
• I will do lots more prenatal yoga!  Remembering to breathe, breathe, breathe and learning to relax through contractions will help me to cope and keep baby’s heart rate strong.  I went about three times a week but next time, after 34 weeks, I will do it every day to help move baby into the optimal fetal position for birth.
• I will take more time to journal and to explore my fears and thoughts about labour and birth.  These can definitely come up in labour and if you’re aware of where your challenges lie, you will be able to get through them and continue to have the birth experience that you are hoping for.  I will share these with my partner and labour support so that they can help me through any challenges that may arise.  For example, mine was that I wanted my labour over with.  I just wanted it done (it had been over 36 hours).  And this has actually come up as I preparing for birth through a labyrinth exercise with a wonderful doula, however, I didn’t remember this when I was in labour and at one point, I just gave up trying for a natural birth and insisted on going to the hospital to get the epidural.  I do feel that I had made this known to my support team, they maybe would have had the tools to help me cope and keep going and return to my body and the present.
• I will spend more time visualizing the birth experience that I want to have and devote time every day to imagining how I see myself giving birth to my baby.  Where our thoughts go, there we follow.  I suggest not just visualizing the outcome, which is where I channelled my energy, but the whole process including labour and its stages.  I got the end result that I was looking for – my daughter’s birth was peaceful and powerful.  But, I wish I had spent more time visualizing myself going through labour as a way of helping me to create the mental fortitude to stay with it and to stay in it.
• I will labour by myself in early labour.  I had my husband with me and I insisted on him staying by my side but I found that this sort of distracted me from my contractions because I was spending too much energy wanting something from him rather than breathing and encouraging my body to relax and to open to make room for my baby.
• I will listen to my body more in labour rather than asking others what they think I should do.  I feel that next time, I will take the time through a few contractions to feel what is the right course of action if an intervention is necessary rather than rushing to it (like having my waters broken) to speed up the process.  I know this from yoga:  take the time to breathe into a difficult experience rather than running away from it.  What we resist persists.
• In the end, I will leave room for my baby to born the way he or she has to.  Though my mind wants to change things and wishes some things could have been different, this is the way my baby had to be born.  So, my job now is to work on acceptance, kindness to myself that I did my best, and exactly what I’m doing now:  taking away any lessons that I have learned about myself and my body.

If you’ve had a less than satisfactory birth experience and are having a hard time accepting the outcome, even though you have a beautiful child in your life, take the time to grieve your experience.  It’s important to mourn that things didn’t go the way you planned.  Meditate with it and sit with it as often as it comes up, and then breathe into it and work on letting it go with an exhale.  Find a postpartum doula to help you work through the experience if you need additional support.  Most importantly, be kind to yourself as you remember that you did the best you could with what you had available to you.  Find the things that were positive about your birth experience, and use those to lighten any regrets that you might be carrying.  I think that had I made a different choice with the gravol shot rather than having my waters broken, I could have had the natural birth I wanted, however, the fact that I pushed my baby out with determination into a quiet room surrounded by three wonderful humans, lessens whatever small burden I still carry.  I know I did the best I could and I remind myself of that whenever I feel those small pangs of regret.  The best thing about my baby’s birth was that as soon as she came out the midwife and my husband placed her on my chest right away.  She went from being inside me to being with me immediately.  Other than a natural birth, this was my second greatest wish:  that we not be separated for even a moment.  Thankfully, my wish was fulfilled.  It is thus the positive aspects of my birth experience that make it easier to accept the rest of it.

The Mother’hood is a place for mom’s to come for everything from prenatal yoga, lactation support, yoga with your baby, sleep support groups and just about anything else you can think of needing in that transition period to motherhood.  They also have a small retail section selling yoga supplies and eco-conscious baby clothes and goods.  Their links with midwives, doulas, childcare specialists and much more really make them a great resource for mothers in Denver! They are a more established version of Le Dieci Lune, which I belong to here in Italy.

While searching for the perfect sling to carry my daughter around with, helping maintain as much skin-to-skin contact as possible, I came across the Giggling Green Bean.   Not only did they have slings, they also carried organic baby clothes, and had lots of resources for cloth diapering.  What I loved most about the store was that the ladies who worked there were sales associates and moms.  Their kids were with them in the store playing, a real life representation that you can be a mom and follow your career passions as well!

I was glad to find that the Denver area has amazing resources for the mom who wants the best for herself and her kids!

It is an incredible practice before and during pregnancy.  The decompression of the spine, especially through the pelvis (tailbone and sacrum area) supports a healthy reproductive system, balances sexuality, promotes a flexible and supple pelvis, and on the subtle level helps to dissolve deep seated fear. The release of tension in the thoracic area opens the heart and quiets the mind for a meditative experience and sense of happiness.

Women who do this practice during pregnancy find they are happier, more relaxed, more energized and more comfortable.

During each stage of pregnancy, Spinal Release Yoga offers specific breathing practices, poses, and propping (we even prop the growing belly).  The practice of deep muscle release and relaxation helps promote the natural softening and expanding of a the pelvic bones and utuerus which makes more baby space.   Baby loves yoga and starts moving around while mom is releasing her spine.

The low back ache and leg cramps that are common during this time can be dramatically reduced with the deep internal opening.  As the ligaments start to stretch due to hormone production, the spinal release practice supports the relaxin hormone to help soften the pubic bone, tailbone and hip bones, but uses props and alignment to protect  ligaments from getting too stretched, which can be uncomfortable.  Pregnant women learn poses that help with baby’s position and may be useful during early labor to relax mom and help make more room inside.

Pregnancy is a sacred and special time for a mom to dedicate to quieting her mind, relaxing her body and promoting an open heart.  Yoga excels in these things for all people who seek it.

Kaya Mindlin, ERYT 500 is the most highly trained Svaroopa(R) Yoga teacher and yoga therapist in Northern California and has been teaching since 2001. In addition, she is trained as an Ayurvedic practitioner.

Her thousands of hours of formal training combine with an ability to teach spontaneously according to the individual students present. She loves supporting experienced students and yoga teachers… To learn more visit her web site www.yogawithkaya.com

She is a Prenatal Yoga Educator/Teacher Trainer in the Yoga Alliance approved  SMC Prenatal Yoga Teacher Training Program. For more information on the program click here.

Around the range of four years prior, the web blasted with bargains. Locales for example Groupon and LivingSocial, and in addition Google and Amazon started offering profound rebates for various kinds of merchandise—from garments to haircare items—and fixes—from restaurants, inns and spas to different preparing projects. Yoga studios hopped on the every day bargain fleeting trend moreover with bargains for example: “$20 for 20 classes!

One day just! Purchase before midnight. The locales collaborated with organizations, publicizing the bargains and part the crown jewels. Organizations might profit from a flood of new clients.
Yesterday evening I was fascinated to read a website by yoga teacher/writer Chris Courtney in the online mag elephant diary. Titled “Why Daily Deals are Bad for Yoga,” the article talks about the explanations why studio managers may need to contemplate twice utilizing the aforementioned

utilities. On the surface, the aforementioned bargains look great, and its very conceivable they have been efficacious for certain studios. Nonetheless, making your yoga clothes emerge in an immersed business sector is not so simple. Offering a bargain to a wide crowd appears to be a
great route to pull in new business. While its accurate that studios do experience an onrushing of scholars when they cooperate with Groupon and other such destinations, it hasn’t dependably yielded more excellent pay. In certain cases, it has fetched them. Why I Never Latched onto Daily Deals.

The point when Groupon was first taking hold, I researched it. As a free instructor—not a studio instructor—who’s been instructing for more than 26 years its been in an every expanding degree testing to make my classes known to my group. I essentially don’t have the perceivability of a studio and as a solitary individual with work and numerous different duties, I can’t offer the throughout the day, seven-days-a-week benefit of a studio. Scholars need to agenda my classes into their weeks. They can’t only pop in whenever its favorable. Additionally, I’m not the planet’s best self- promoter. Groupon’s promoting power, joined together with a bargain that new understudies wouldn’t be able to reject appeared to be the shot in the arm I would have been wise to support participation. Alternately was it? As I started considering more it, I imagined what might happen if the exceptional yielded even the same amount as 10 more people in every class. One studio possessor let me know that when her studio ran bargains, they pressed in more than 20 added scholars for every class, in a space that scarcely expects that numerous to remember start with. In numerous classes, such a variety of individuals appeared that they needed to dismiss customary understudies.

On the grounds that I educate a slower, more thoughtful style of yoga, my classes are not pressed. My classes normal 10 to 20 understudies. A flood of even 10 more new scholars—not to mention 20—might swarm the 1,200-square-foot space. My learners are acclimated to having the capacity to move uninhibitedly. I know how uncomfortable it is to feel like you’re setting off to slap the individual by you in the front side when you raise your arms. One of the explanations my understudies go to my classes is that the air is mellower than in the trendier classes. A swarm of newcomers who are probable used to a quick-paced, sweaty class might modify the feel of my classes.

Also, my people are a unwavering part. A significant number of them have been going to classes for 10 years or more; a couple of are 20-year scholars. I’ve come to be extremely defensive of this valued neighborhood. Right reasonable to them to pack the space with individuals who were for the most part going to just in light of the fact that they got a bargain—and feasible wouldn’t returned once the bargain was over? Besides how reasonable right to offer such profound rebates to mark-new people at what time my longtime people are paying the maximum? With everything taken into account, Daily Deals didn’t appear to be a great fit for my classes.

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Designed with the Zodiac signs & their unique energies in mind, each new piece is designed to inspire energy for an active lifestyle.  Blending style & functionality, new items include the lovely new Libra scoop neck racer back yoga tank with a built in bra top, and breezy Cozy Mesh inlay for extra breathability as well as a lengthened color band for maximum coverage during stretchy yoga postures or extreme workout movements.

Balancing out the Libra tank in true fashion are the new body skimming Libra Pants with chafe-free contoured seams, a color block waistband and split back panel logo’d design for added detail. The perfect all-purpose pant for the active yogini, runner or dancer.

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The new Heathered Celestial jackets bring added soft & sumptuous comfort to this spring’s layered look. The perfect staple for any new spring wardrobe, the hooded wrap-tie jackets are the perfect lightweight layer for pre/post workouts or for a casual lounge look around town. Made from Heathered Cozy Lux, the Celestial Jackets debut in divine new heathered hues of Rosewood and Frost Gray.

Becoming quickly renowned for its signature cozy blend of high quality fabrics, each piece of Cozy Orange’s athletic apparel is treated with a highly specialized process during knitting to obtain the line’s signature softness. Designed & tested with the input of experienced yoga teachers and fitness guru-ettes, all Cozy Orange workout clothes are rigorously tested for comfort, breathability, quick-drying, shape & color-retention & overall technical performance.  The result, a soft, stretchy fabric that Cozy Orange creatively blends with figure flattering, fashion-forward designs.

For more information & to shop the new Spring Collection visit yoga clothes Stay Cozy with Cozy Orange on Facebook as well for new item updates, exclusive deals and promotions at   www.facebook.com/CozyOrange.

About Cozy Orange

Cozy Orange, a brand of Radiant ActivewearInc based in Carlsbad, CA, is a line of eco-conscious yoga and athletic apparelfor women featuring a fresh & feminine collection of high performance workout and yoga pants, crops,athletic shorts & yoga tanks  The brand’s motto, “Live Balanced. Live Cozy” seeks to redefine comfort in women’s activewear and inspire active, holistic living.

The truth is that no massage therapist wants to rub dirty feet. Shower and scrub your body until it shines. You will make your massage therapist happy, and you will also be glad to avoid the smell yourself.

Massage your stomach when you finish eating. Really! It’s the truth! Doing this right improves your digestion. Do this by putting your palms on top of your belly and massaging gently in a circular, clockwise motion. That is the path your food uses to travel through your intestines.

Are you thinking about getting your very first massage from someone who is a professional? Make sure that you do your research and are getting one from a licensed professional. It is always best to receive massage treatment from a trained massage professional. Seek service only from those who are licensed and nationally certified.

Use a good massage oil. It makes the massage smoother and more comfortable. It can help greatly to heat up the oil slightly and rub softly.

If you are using massage oils to give a massage, remember not to apply them directly from their container. Clearly, this would be a cold and unwelcome shock! Pour the oil into your own hands, allowing it to warm slightly before using it to give a massage. This makes it a lot more comfortable. Massages need to soothe, but cold oils are jarring.

You really need to try your best to relax during your massage. The benefits will be greater if you breathe deeply and let the tension go as you are on the table. Whenever your massage begins, you should take occasional deep breaths so that your muscles remain relaxed.

As you gently massage your own body, remember not to neglect your hands, as well. Start with the palms by intertwining your fingers and moving your palms together with circular movements. Use opposing thumbs to massage the pads below the thumbs, with the same circular motions. Then work on the wrists, the fingers and then the back of the hands. This should loosen up any tenseness.

Drink plenty of water after your massage is done. A massage detoxifies your body, and water will help flush the released toxins from your body. Avoid drinking anything other than water after a massage. It must be water in order for your body to get the best detoxifying effects from the massage.

Do you participate in sports? If so, get yourself a sports massage. You will actually perform better if you get rid of tension and strain thanks to one of these massages. A sports massage includes a lot more pressure than other forms of massage therapy and is designed to improve your circulation.

It is worthwhile to get to your massage appointment early. Sometimes life can get in the way. You won’t be able to properly relax if you are late. Your objective is to hit the massage table relaxed.

As a massage therapist, you use your skills and training to help your clients relax their minds and heal their bodies from the stresses that they experience on a daily basis. To maximize your abilities, review this piece as necessary and take the information to heart. With effort and hard work you can be an expert at massage therapy.

Pregnancy And What You Should Eat And Drink, Apply This Information To Have A Wonderful Pregnancy

If you have rheumatoid arthritis, use a daily diary. A journal is good for reminding you what exactly has been triggering your arthritis each time it flares up. It will also help you identify the most successful methods. Show your diary to your doctor so that he or she can have a better idea of your condition. A daily diary can help you feel like you are taking control of your condition, and become a very valuable tool in your successful treatment.

If you have arthritis, make sure that you are getting enough rest. Taking time to relax your body and mind will ease some of the pain in the joints. However, be aware that an excessive amount of rest can have an adverse effect. Balance an active life with your need for relaxation and sleep in order to reduce pain from arthritis.

When it comes to arthritis pain, there is no cause for concern about taking any medications that your physician has prescribed to help alleviate the pain. All prescription medicines are tested for safety, and those your doctor prescribes are likely designed specifically to aid you in dealing with your arthritis.

You can be in less pain if you practice acupuncture. Acupuncture may sound scary and dangerous if you haven’t done it previously. You should research to learn some more information about it. Always use a well-trained doctor when it comes to acupuncture. If it’s applied correctly, acupuncture can help relieve or lessen a lot of the tension that you have.

When you experience pain and tiredness, try using a heat pad. While cold can be beneficial for some types of pain, it isn’t always the best option. Fatiguing pain can be relieved using warm treatments, as they help to reduce the pain you feel, but also give you back a little bit of energy.

Taking a warm bath or shower can do wonders for arthritis symptoms. This heat will help relieve you pain by relaxing your muscles. Any moist heating pad will also work well. You can get these products at drug stores.

Many people with arthritis feel guilty because they are unable to do the work that they did before. If it is absolutely necessary for you to complete some tasks, try to do the less strenuous ones when you are having an active flare-up. If you have to stop due to pain, don’t allow yourself to feel guilty.

If you smoke you might lose some flexibility, and your arthritis is more likely to flare-up. Although breaking your tobacco habit may be challenging, it will be well worth it to preserve your joints and muscular functions.

Think positive and your arthritis will be less of a burden. If you concentrate on the pain or discomfort, then you will never stop feeling it. Instead, focus on the task at hand and force yourself to consider more positive, enjoyable thoughts.

Hopefully, you’ve learned a valuable tip or two that you can use to fight the discomfort or pain caused by your arthritis. Remember, these are only a few of the many pieces of advice that are out there and if nothing here helps, don’t give up your search! Eventually, you’ll find something that works for you.

Be Great At Massage With These Top Tips, Want To Increase Your Massage Skill Set? Look At These Tips!

However, having grown up on a farm, I do have a lot of experience with the birth, delivery, and life of new baby lambs and calves. At a very young age, I regularly witnessed and assisted in the births of lambs from my own flock of sheep. I have very early memories of being in the barn, helping a cow deliver a very big, breach calf. My brother had one of the calf’s legs. I had the other. I remember saying, “Wait until she pushes.” I remember working to gently, but firmly dislodge and deliver the calf. We were young enough to be left alone by our parents, but still quite young. Maybe 8 and 10? 9 and 11?

calves on the farm

After a good deal of effort on our parts, the calf was born, swollen and weak from a long labor and delivery. The mother cow was also weak. Eventually, they both gained the strength to start doing their parts–the mother to lick the calf and the calf to attempt to stand and suck.

lambs on the farm

I have always loved lambing and calving season. It is an exciting time on a farm, when life and death are immediate and when waking up to find a calf warming by the wood stove was not unusual. Throughout the winter months, I regularly did “night checks,” taking a flashlight into the clear, dark night with vivid thoughts of wolves and coyotes in my imagination, images that quickly faded once I was among the sheep or the cows and their peaceful cud chewing. 

Working as a doula was a lot like I expected–a lot like the birth I was familiar with from the farm. The peaceful waiting is the same. The unwavering optimism is the same. The assurance that the body is doing what it knows how to do is the same. The love and gentle care for the mother is the same.

This week, in my first official capacity as a doula, I felt quite comfortable in the birth settling. Since I am new to this work, there were moments when I wasn’t quite sure what to do, but those moments quickly faded away and were replaced by a clarity and a certainty in the process and in my role in that process. It was the kind of reassuring experience that was good to have at the beginning of my work as a doula.

The details of the birth are not mine to tell at this time. Suffice it to say that if people were exposed to the kind of power that women have while they are in labor, and if women were allowed access to that power (without unnecessary and disempowering medical interventions), the world would be a better place.

I know that my love for women has grown exponentially this week. And, I already really loved women. So, that’s saying something.

Preregister at THIS SITE for a discounted rate!

If you have any questions about this workshop feel free to write me at averyasana@yahoo.com

You know you love the pictures of the toilet at work. If you’re wondering why I always cut my head out of photos it’s because apparently I can’t make a normal face while photographing myself.

According to The Bump, Penny Bazinga is now the size of an eggplant.

And according to The Bump’s “Dad-to-Be Edition,” baby is the size of a lunch box.

The nursery is still a work in progress, though we do have a lot done. The room is painted, curtains are hung, and J assembled the crib and glider/ottoman last week. We have oddly sized windows (one is very wide) so the curtains were just a tiny bit too small and we had a gap in the middle. Not a big issue except that there’s a super bright light right outside that room, so we had to get room darkening shades to go behind the curtains (the curtains only came in one width so we couldn’t order them any larger). The shades cost a frigging fortune but are worth it, and we splurged and got some for the guest room, too (K will thank me for this when she stays over for my shower!).

We’re still waiting on the dresser, which should be in soon – they said 7-14 days and today is day 14 so I’ll be calling this afternoon if I haven’t heard by then. We also have Pinterest-inspired plans for the closet. I ordered these bins (in light green) from Land of Nod and J will build a few shelves.

We finished childbirth class last week. I found it to be a mix of informative and terrifying. I’m trying to focus on the informative.

Challenges
Nighttime hip pain – yowza! It’s interfering with my sleep which is no bueno.

I’ve also started getting calf cramps at night. So far they’ve been pretty minor and have only happened a couple times. I’m hoping they don’t get more intense/frequent.

I’m already panicking at the thought of leaving PB at day care full time. Not because I don’t feel comfortable with the day care – I do, they are great – but because it makes me sad. In an ideal world I would work part time but unfortunately it just isn’t possible for us. For one, financially it would be a huge strain, but the bigger issue is that we need my job for health insurance. J works at a very small company that does not offer insurance, and we get fantastic benefits (insurance, retirement, etc) through my employer. So I need to stay working full time in order to keep those benefits. I’m sure our arrangement will be fine once I’m used to it, but for now it makes me sad. After all, I get to take her with me everywhere I go right now!

Workouts
I heart prenatal yoga. Which is good because I really haven’t done much else lately. I really need to get back to the gym on a regular basis. I did go on Saturday so that’s a start.

Food
Breakfasts – Lots of oatmeal. English muffins.

Lunches – The last three weeks were spring break, which meant the dining hall was closed. Boo. But that means that, for the most part, I brought my own lunch, so that’s healthier. I splurged on lunch a couple times, but for the most part I just ate leftovers. The dining hall re-opens today. I am excited about that.

Dinners – I’ve tried out a few new recipes recently. Roasted Buddha bowl and green powerhouse pesto plate are two new favorites.

Snacks – Other than my recent weekend sugar binge, I’m not snacking too much. Two Dove chocolates after lunch every day, fruit in the late morning and/or afternoon.

Food aversions – None.

Food cravings – Lemonade, ruby red grapefruit juice, iced passion tea lemonade (I’ve been all about beverages lately), English muffins, Cadbury mini eggs, dill pickle potato chips.

Things I’m loving right now

Prenatal yoga – Mentally and physically, this does me good. I look forward to it every week. The first eight-week series ended yesterday and the next starts April 7 – I’m already signed up! It ends June 2, which is perfect timing for my June 17 due date – I can then pay the drop-in rate for the June 9 and 16 sessions, if baby isn’t here yet and I’m feeling up to it.

Prenatal massage – J got me a gift certificate for a 90-minute prenatal massage for a holiday gift and I finally used it this weekend. It was heaven.

How excited J gets when he feels PB kick – I think it freaked him out a bit at first but now he loves it. Every night when he gets home he puts his hands on my belly and we say, “Kick Daddy!” and usually she does. So cute.

1. Tadasana – Otherwise known as The Mountain Pose, this is where you stand with both feet together, your hands at your side, and look straight towards the front. You then raise your toes and fan them a bit, then rest them flat on the floor once again. Next, you hold your chest out, raise your head, and stretch your neck upwards. Now, in a relaxed state, straighten your fingers and reach down to the floor to where your feet are. Hold this position while breathing in and out through your nose for about five to ten inhales and exhales.

You can also make variations of this exercise by lifting your arms above your head while holding a few breaths and then resting your arms back down as you exhale. This particular exercise is meant to improve your posture and balance.

2. Uttasana II – Otherwise known as The Forward Bend, this is the exercise that makes for a good follow-up to the Tadasana exercise. Bend down from your hips and stretch your arms forward until they touch the floor and breathe in, repeat this for up to five times. On your final bend, inhale and exhale for up to 10 times while holding the posture. In case you are unable to reach your toes in this bend, it is okay to bend your knees a little, or even just hold your knees with your hands.

Yoga does not really require you to follow the exact specified position for a particular exercise as you can go just as far as your body’s flexibility will let you. This particular exercise is meant to stretch your legs and spine while providing you with some relaxation.

3. Trikonasana – Otherwise known as the triangle, this is an exercise that will help you gain balance and concentration. Pull your feet apart for as much as 4ft. then gently twist your left foot 90 degrees outward and then your right foot 45 degrees inward. Now breathe in and raise both of your arms straight up. Next, reach for your left foot with your left arm with your right arm pointing straight upwards with the fingers stretched up as well. Now look up at your right arm and take at least 10 breaths and on your final exhale, lower your right arm. This exercise is to be repeated for the right side as well.

There are many other yoga exercises that you can perform and have variations in them as well depending on the amount of flexibility your body will allow. Practicing them regularly will eventually increase your flexibility to perform them better, so always keep your body relaxed and go only as far as your body will allow. And if you make this a regular exercise routine, you will eventually find this to be a very relaxing and beneficial health and fitness practice that can enrich your life.

Source:

http://inspire-yoga.com/tailored-programs/ – yoga website where you can check other postures suitable for your body flexibility. Visit them to know more about yoga.

Check thrift stores or consignment shops for maternity clothes. There is no reason to pay full price for clothes that you will only wear for a short while. This will save you money and reduce your carbon footprint.

Those who are pregnant should be careful in the sun. Women have skin that becomes more sensitive when they’re pregnant so that means things like sunburn can happen. This could also cause skin cancer, so be careful about being in the sun too often.

Eating the right nutrients will reduce the effects of stretch marks. You need to get plenty of essential fatty acids. These are good fats your body requires to work properly. Flax seed and fish oils are good examples of fatty acids, which will help keep skin young and healthy.

Hiring a doula can be a good idea. Dolulas are trained professionals that help coach a woman during labor. A doula can give you both ideas and support as you inch closer to giving birth. They make you feel relieved since a professional is in the same room as you, and they can help a lot.

You should always visit with your doctor when planning on getting pregnant. They can advise you on lifestyle choices that will be conducive to a healthy pregnancy. If you pay attention to your body and take a little time to study pregnancy, you can make it a much healthier endeavor.

Look around your home and work to rid of chemicals that might be harmful to your growing pregnancy. Cleaning solutions with harmful chemicals are a huge hazard in the home, so you might want to start using natural replacements. Once the baby is born, don’t let the chemicals back!

When you are pregnant, everything you eat and drink affects the baby in some way. That’s why you should avoid drinking, smoking and drugs. You run the risk of having complications and affecting your baby’s health if you make bad choices now.

Leg cramps are a common issue for pregnant women. Be sure to stretch prior to retiring for the night, and you are sure to experience fewer cramps. Drinking plenty of water can help you avoid them also, as can eating plenty of bananas.

Start reading all you can about pregnancy, get started on prenatal vitamins. A well balanced diet and regular exercise routine will help you and your baby to be as healthy as possible.

Do not use any vaginal cleansing products when you are pregnant. This can cause birth defects and health problems for your baby. If you are concerned about an odor, talk to your doctor. It could be a UTI.

Do your kegels. These exercises are inconspicuous and so they’re able to be done wherever you wish to do them. Do 10 sets, holding each about 3 seconds. This will make your pelvic floor stronger, which makes for a smoother delivery. They can help also with any incontinence problems.

Being prepared for your baby’s birth is crucial. Being informed about your pregnancy will also help you to have a more comfortable, healthier, and safer time. Make sure to absorb as much information as possible.

Prenatal Workouts, Precautions to take when working out while pregnant

If you want to get rid of stress or pain, then a massage could just be the thing for you. A regular massage can help you deal with chronic back pain as well as stress related issues. Find a loved one who can massage you, or make an appointment with a massage therapist.

You can massage with a circular motion beginning at the lower back and working your way up to the shoulders. Create counterclockwise circles with your left hand and clockwise circles with your right hand. Don’t press hard. This massage is supposed to be relaxing.

If you aren’t sure what type of massage you should get, choose either a deep tissue or Swedish massage. There are plenty of types to choose from, and some may not be as good as others. These two types of massage will meet almost any basic massage needs until you learn the many variations available.

Always warm your hands prior to giving a massage. Cold hands feel terrible, and they might make the person’s muscles get tense. The best way to warm your hands is to apply a small amount of massage oil to your hands then briskly rub your hands together for a few minutes.

Do a little self-massage to work out kinks. Begin by using your thumbs on the outer edges of your body. You should begin with your arms and legs and work your way up. This is a good massage technique to use right after you get up to get your blood flowing. At bedtime, this simple massage will help you relax and prepare for a great night’s sleep.

Combine massage techniques if you have an injury and need major therapy. Other focused health therapies that may be beneficial include acupuncture or chiropractic care. These activities work well together because they address the needs of the muscles, bones and nerve endings. They work to reduce healing time, returning you to your pastimes faster.

When you use oils, they should not be put directly on the massage recipient’s skin straight from the bottle. The oil is cold initially. Pour the oil into your own hands, allowing it to warm slightly before using it to give a massage. This will be more comfortable. A massage needs to be a soothing experience, and cold oil can jolt a person.

Properly clean your feet before full body massages. Your feet may carry lots of fungus and bacteria that your masseuse can easily spread during a complete body massage when working the body. A meticulous cleaning before starting can be very beneficial!

Don’t rush off the massage table. You’ve been lying down, completely relaxed, for a long time. You might feel a little lightheaded as you first get up, so be sure that you watch your balance.

Make sure you let your masseuse know about any medically relevant personal information. If you have allergies to certain plants that might be contained in the oil, or have an injury in a certain area it is important to let them know ahead of time. Be sure to reveal any operations or latent injuries.

As shown, learning to give proper massages is not as difficult as you thought. Using these tips can help you or your loved ones get the relaxation you need. You might even consider making it your career. This is still an interesting concept to learn and skill to practice, regardless of your intentions.

Precautions to take when working out while pregnant, Pregnancy Exercises