Malasana (Gardland Pose)

A natural birthing position. It opens up the hips, strengthens the legs, helps relieve back discomfort during labor, and tones the pelvic floor & lower back muscles. During labor, squatting produces minimum muscle strain, maximum pressure inside the pelvis, and creates a perfect angle of descent for the baby. It helps to make gravity work for you. This is an excellent position for practicing Kegel excercises.

How to practice:
Sit with your entire back against a wall. Turn your toes out slightly and open your legs as much as necessary to accommodate the belly. Bring your palms together in Namaste (prayer position), and press your elbows against the knees to increase your hip flexibility and lengthen the inner thighs. Ground down through your heels while actively extending your spine in the opposite direction. Gravity will aid in coaxing your hips open in this posture, allowing you to feel a sense of buoyancy in the pelvic floor. Begin to settle into the posture, into the body, the mind and breathe. As you inhale breathe into your whole body awareness and exhale into the vastness and relaxation.

Modifications for Malasana -

1. Malasana with a block or blanket - Seated against the wall as described above, place a block or a blanket beneath your sits bones for support and continue as above with arms, palms and breath. (See picture.)
2. Malasana in a chair - an ideal position as you enter the 3rd trimester or if tendons and ligaments are soft and loose from prenatal hormones, causing sacroiliac pain. You may also incorporate a side stretch in this pose. Position yourself as above , but with the pelvis supported on the seat of the chair. Extend from the pelvic floor to the crown of the head. Breathe.
3. Restorative Malasana - come to a wall with your seat a few inches away from the wall and your hips supported by a blanket or pillow. Bring your knees to a 45 degree angle and place your feet on the wall wider than your hips. Just as in Malasana I, turn your toes out slightly and open your legs as much as necessary. Place your palms on your belly and consciously breathe with your baby, and enjoy the rythmn of your breath. Rest here as long as possible and or comfortable.

Yoga in Pregnancy: An Introduction for Prenatal Health Professionals
Yoga Yoga Westgate with Leslie Lytle
Sunday May 20, 4:30pm-6:30 pm
Please tell your obstetrician, midwife, doula or nurse-practitioner about this exciting event!

Joaquin's Birth Story by Dinah Sbelgio Kinard
Born on February 28th at 11:11 a.m.; weighing 8lbs.11oz. and measuring 21.25 inches long.

My pregnancy was relatively easy and uncomplicated. I give much credit to prenatal yoga classes for keeping me and my baby healthy and content. I saw no reason why my childbirth experience wasn't going to unfold as easily as my pregnancy. I had crafted a concise but detailed birth plan and presented it to my OB, who respected all my desired outcomes. The birth plan was submitted to my file. I put an extra copy in my hospital bag, in case my OB's copy didn't make it into my file at the hospital. Also in my bag, I had a fully-loaded Ipod and an assortment of herbs and other remedies, everything to aid me during childbirth, an experience I anticipated being the most difficult thing I would ever do in my life. But I was confident that with all the reading I had done, yoga postures I had been practicing, and the various potions I had amassed, I would be able to handle the experience with grace. First lesson. Click here to read Dinah's full birthing story.

We invite you to share your Birth Story with us!
Email Lisa Taggart at lisat@yogayoga.com

Dawn says:
Your pregnancy is a BIG bell of awareness reminding you that care of the physical body is important because it is the vehicle for your soul and now for the soul/s within you. Drink plenty of water; eat fresh life-giving foods (get your intake of protein, moms of multiples will need to increase their protein intake even more.); rest when you can and allow others to care for you. Though having babies is a natural event and you are a strong healthy woman, pregnancy is also a time to respect your body’s boundaries. Your body is changing so rapidly. It is not the time to push yourself, but rather a time to turn inward. If you are accustomed to a vigorous practice and exercise regimen perhaps slow down a bit and meditate more. Your original practice will always be there waiting for you after the birth.

With an open heart, consider the energy surrounding you at the birth of your child. Think carefully about whom you would like to attend the birth and what kind of energy they can bring to it. Surround yourself only with those who are supportive and free from their own fears and demands. Name someone as your advocate who knows your wishes in detail. This can be a friend, family member, or doula. Once you have created this sacred space filled with love feel free to surrender completely to the experience, making noise and dancing or meditating quietly while squatting…whatever YOU need to birth this soul earthside. Listen deeply to your body and she will guide you.

Whole body breathing is breathing the breath that you were born with. It is a getting out of the way and allowing the natural rhythm to arise. Healthy babies breathe with their whole bodies. They laugh and cry with their whole bodies. When we relax, open and allow the natural rhythm of breath, then all the other life ryhthms can resonate more instinctively.

Settle into a comfortably seated or lying positon. Allow the eyes to close and soften. Begin to draw your awareness inward to your breath.

Inhale - to open and receive nourishment, oxygen and prana (life force). Inhale to expansion

Exhale - opening to emptying what the body doesn't need anymore. Allow your exhale to be a profound letting go and let be. The exhalation becomes a vehicle for dissovling into experience.

Prenatal Resources

We would like to provide you with a variety of resources. Click here to view our online resource list.

We invite you to share your birthing resources with us, or if you are a Birthing Professional please contact lisat@yogayoga.com

Postnatal Yoga class is a great way to support the body's recovery after birth. Mothers may bring their babies for an experience that incorporates yoga and bonding with the baby. These classes are a wonderful way to connect with other new mothers in supportive and healthy environment.

Postnatal Class Schedule

YY North
Friday 10:30am with Shari M

YYNorthwest
Wednesday 10:30am with Sarah E

YYSouth
Wednesday 3:00pm with Alice

YY Westgate
Tuesday 10:30am with Jess G.
Thursday 10:30am with Jess G - for Crawlers and Toddlers!
Sunday 1:30pm with Jess G.

Congratulations!

Jarret Rockford Wood born January 21 at 8:11AM

Joaquin Robinson Kinard born February 28th at 11:11 AM

We'd love to see your Yoga Baby!
Please send your pictures to Lisa Taggart, Prenatal Program Coordinator at lisat@yogayoga.com

Yoga Yoga Westgate, 4477 South Lamar, 512-358-1200
Yoga Yoga North, 2167 Anderson Lane, 512-380-9800
Yoga Yoga South, 1200 South Lamar, 512-326-3900
Yoga Yoga Northwest, 12001 Burnet Rd, 512-490-1200
Yoga Yoga Teacher Training, 1200 South Lamar, 512-326-2273