I am almost fully recovered from a bad reaction to some medication and feel alert and inspired to build on the success of Yoga Baby. We are on track now to begin filming in the new studio, in high definition, with improved sound and lighting from January 2009! Please let us know if there is anything you would like to see from the show. It is my aim to look at yoga from the first stages of pregnancy, right the way through to having babies, toddlers and older children. The show will have sections for mum on her own, to help baby development, e.g to encourage crawling and relieve any stiffness, for mum and baby/child in playful or relaxing moods and a whole host of other things! Miller and Heidi will of course join me on the show and maybe we will introduce some new mums and their little ones too!

If you watch babies and toddlers you will see they have flexible bodies and a fluidity of movement. They carry their weight forwards and sit in a variety of positions, always moving from one position to another. They naturally fall into yoga asanas which is why it is wonderful to practice with them, it is ourselves who find the moves more unnatural, to them it is second nature. Yet if fluidity of movement and flexibility come naturally, why teach yoga to little people?

There are many benefits of yoga practice with your children and not just that is is so much fun and that mummy gets a lot out of it too. For children it is a time when they can both move yet also come to a moment or two of stillness, to allow their bodies to stretch, help their digestion and help their bodies and minds relax which is sometimes truly difficult for an excitable child!

When a baby or toddler has tummy ache you can encourage them to join you (or just assist them) into a gentle knees to chest pose (often called ‘wind removing pose’), tummy positions such as cobra (lying tummy down, hands under shoulders and lifting head and shoulders), half plank (holding the start position of a press-up) and downward dog (from plank pose lift the hips into an inverted V shape) all aid strength for crawling, getting down from places they have climbed upto (!) and exploring. As with other poses which you will be doing during the shows, as your little one begins to join you, there are a variety of poses which will help them with sitting and standing. Even if they do not do the yoga, as you do it they will enjoy your movements, especially when you are low to the floor and will likely use you as an aid to sitting, standing and walking!

The best thing to do is have a rough idea of the poses that you can do together, like you in savasana (corpse pose, lying face up on the floor) with your baby in the same pose ontop of you, lying on the floor in happy baby pose or knees to chest pose (and helping your baby follow suit), playing peek a boo in cobra pose and taking bridge position (lying on back, bring knees in towards the sitting bones and lift hips) lying next to each other or with your baby enjoying the ride (if you are strong enough) as you have them sitting or lying with you. After this, just enjoy and adapt. I am sure your child will find some new, unheard of positions that might be fun to try with them as long as you are careful (!) and combined this should make for a loving, fun and extremely beneficial experience for everyone involved.

This week’s episode delayed for a few days due to reasons in this post! It is a fact that many women suffer badly each month with their cycle whilst others barely notice it. If you fall into the first category, pregnancy and the post-natal period can be a time when you don’t have to think about it. For some, you may be free of your cycle for just a few weeks after birth, for others it may be a year or longer (nursing moms generally have a longer break). Can yoga help when your cycle returns or when you get PMS?

The truth is, yoga cannot take away a painful period but it can ease some discomfort and lighten your mood if you are prone to depression at this time. I know a lot about the variety of symptoms women experience as I suffer from PMDD, an extreme form of PMS that does interfere with my life at times, hence the delay of this weeks episode.

When your cycle does return after birth it may be unpredictable and different than pre-pregnancy. You have to allow your body to re-adjust. As your body changes so may your yoga. Here are some suggestions for those whose monthlies are returning or for those whose may like to practice yoga during this time of the month:

Do not practice inversions during menstruation as this can reverse the blood flow. In particular do not take shoulder stands (or of course headstands and handstands if you are so inclined!) and take child’s pose instead of downward dog.

The most comforting and soothing poses to practice if you have stomach cramps are floor exercises. Try lying in Savasana (corpse pose) and taking a gentle backbend by raising the lower back off the floor. You can also try placing a cushion underneath the back, bringing the legs into butterfly (feet together, knees dropped out) and raising the arms above the head. You can also try a basic fish position to ease cramping and back discomfort (see pic).

Gentle side bending may also relieve some cramping. Try sitting cross legged and with one hand on the floor at the side, reach over the head with the other hand and open the waist.

My advice with this is as with most things. Your body is yours and you will know what works for you. If you follow advice and find a new way which feels better for your body, as long as you know it is safe then use it….if you are unsure of anything check it out with a doctor or raise it here and we will see what we can do!

Through meditation you can find peace of mind and can come back to this place at any time. Creating your own inner sanctuary can bring huge benefits, especially if you encounter any stresses and need to remember what your life is all about.

Some people think that to engage in meditation means that you must be a particularly spiritual person. I do not believe this to be true. You can meditate based on the real truths in your life. You do not necessarily need to think about yourself as being a higher spiritual being or feel at one with the elements. Instead you can think about who you are, what your relationships mean and where you are in your life. Below are some techniques you might like to try. Whatever you choose, try and find a quiet relaxing space, maybe a corner of your bedroom or just relaxing on a comfy sofa. You can sit cross legged or in half or full lotus if you have the ability and it is comfortable (ful lotus is shown in the above picture, half lotus is with just one leg lifted onto the other – if you take the half lotus, alternate legs when you meditate). Alternatively you can lie in Savasana (lying on the back wth palms facing up and feet gentle dropped outwards) or find your own position. It helps to be in an area free from distration, so maybe clear away any washing or clutter before you begin!

• Focus on the sound of your breathing. Think about the fresh air flowing through your lungs. Know that your breath is reaching your baby and your body is providing everything your baby needs to exist. Think about how safe your baby is, tucked up, warm in your tummy. Think about how happy you are to be carrying a small life inside you. Imagine what it will be like when you first meet your new baby, face to face. Imagine lying down, breathing in this same way with your baby lying on your chest.
• Let the breath relax. Count each breath until you reach the number ten. By now you should feel relaxed and open. Think about the last time you smiled and the circumstances that made you happy. Then let your mind recall other times you have been really happy, times you have laughed out loud or smiled with inward contentment. Think about the people in your life who make you happy, who enhance your life. Put all these thoughts and people in a place in your mind, creating a room or a bubble for them. If you find yourself at another time feeling down or frustrated, close your eyes, breath deeply and go to this place.
• Slow the breathing down, with each breath feel the body realxing more. Imagine yourself standing infront of a full length mirror. Take a look at yourself and be truthful in your opinion. Try not to focus on your negative ideas but think of the great things about you, for example, how you are giving life to your baby. Do not just look at the physical side of yourself but look deeper into your personality. What qualities do you have? Ask yourself this question – WHO AM I? You do not need to find an answer, just think about the question and let whatever thoughts appear float around for a while. Look at where you are right now in your life. Then look closer in the mirror and you will see the reflection is not what you thought at first. This is you in the future. You look at the reflection and it is everything you are and everything you wish to be. Know that you can come back here and step into this mirror to become the reflection whenever you feel ready.
• For a more visual meditation (I personally like this one the most), deepen the breath and think of someone important to you (or more than one). Hold hands with them and transport yourselves to an open air setting. Make it as lovely as you can, a soft sandy beach or a lush green hill. Go for a walk and listen to the sounds of nature, be they waves or birdsong. After a while bend your knees and push up off the ground, taking your companion(s) with you. You fly up into the warm blue sky, maybe brushing through clouds, and move freely around in the sky. You can fly off anywhere you like and see whatever you wish to see. Enjoy!

http://www.babycentre.co.uk/pregnancy/labourandbirth/labour/breathingtechniques/

Try sitting in butterfly each day, even if just for a few minutes. You can spend a little time becoming more aware of your breathing, taking nice long inhalations and exhalations, meditate a little, even sing a song to your baby (it is believed your baby begins to recognize your voice during the second trimester).

Yes, in most circumstances it is not only alright to take a regular yoga practice but yoga during pregnancy can also bring huge benefits; for example, keeping the body flexible, adjusting to your new balance without straining the back, preparing you physically and mentally for the birth, aiding breathing and allowing you to relax.

However, if you do have any concerns you must discuss these with your doctor who can advise you further on the suitability of yoga during this special time.

In this section you will find suggestions for suitable asanas to practice whilst you are waiting for your little bundle to arrive. Here you will also find tips on what not to do to keep you and your baby in the best condition possible.