Sallie's recent adventures

By guest blogger Sallie Davison (formerly Richards)

As many of you know I have just come back from a very inspiring training retreat in the beautiful, (warm!) Byron Bay. This training was a continuation of my pre/postnatal training journey that began 6 years ago with Bliss Baby Yoga. This training was a six-day intensive delving deeper into learning how to help support women on their journey from conception all the way through to mums and bubs yoga and beyond. It was a beautifully informative and integrative training looking at many aspects of women’s health and stressing the importance of nurturing women through all stages of life.

It was wonderful to go back to where it all started for me, two births and almost five years of prenatal teaching later, and immerse myself back into learning and thinking more about creating a space for women to feel safe, nurtured and help them tune into their body at such a transformative
time in their lives.

Whilst I was pregnant I found my experience of attending Prenatal classes was so beneficial on many levels but mostly it was lovely to be in an environment so supportive and focused on reconnecting me with my feminine nature. As well as the benefits of working with asana to help with a more active birth, breath awareness, calming meditations and being encouraged to believe in the abilities of my body. My experience was such a positive one that once my initial baby haze had settled slightly, I really wanted to share my experience with other women.

Prenatal yoga is a wonderful tool available to women. It brings together all the benefits of yoga we all know about through our general yoga (breath, asana and meditation) with a direct focus on childbirth, helping to nurture and empower women throughout their pregnancy, labour and into motherhood. The practice of yoga prepares women both physically and emotionally.

On a physical level prenatal yoga can help to improve women’s stamina and health by increasing strength and flexibility, preparing women for an active birth and best possible recovery. Emotionally women can use the practice to create a sense of emotional wellbeing through relaxation and stress management. Pregnancy is such a special time to honour oneself and baby and a yoga practice will
empower the mother, which can enhance her enjoyment through the pregnancy and can keep her calm and grounded which has a positive effect on her and your baby not only while pregnant, but through the birth and beyond.

Some of the benefits of a gentle practice whilst pregnant are:

• reducing stress
• improving sleep
• assisting with pregnancy related symptoms e.g. nausea, back/hip ache and sciatica
• providing a way of connecting with unborn baby
• building confidence and trust in women’s own body
• helping to open the pelvis and strengthen the legs, increase awareness of the pelvic floor
• learning to breathe more mindfully and deeply.

I have enjoyed starting to explore and incorporate some of my new insights into class since returning from the training and will be thinking more about the benefits of a more feminine approach to yoga generally and I look forward to sharing more with you.

Yoga Spirit Studios offers prenatal classes with Sallie on Saturday mornings 9.15am and with Vanessa on Wednesday evenings 6pm.

Bliss Baby Yoga will be offering an Adelaide Prenatal Teacher Training Intensive 18 – 20 November 2016. Please contact the studio or Bliss Baby Yoga if you have any questions.

By Sallie Davison – Member of Yoga Australia and is recognised by Yoga Australia as a Level 2 Teacher and Post Graduate qualified pre/postnatal Yoga Teacher.

Honouring your cycle

by guest writer Sallie Richards

Cat

As a woman, yoga practitioner and teacher I have always adapted my practice and life as much as possible around my menses, to suit my energy levels, my emotional and physical state and use the time for inward reflection. But it has dawned on me recently, especially after attending a weekend workshop at Yoga Spirit by Ana Davis, that I may not always make it clear in class that students too can adapt their practice to suit where they are in their cycle. I know that I always encourage people to work in a way that is respectful of their whole self, but this also applies to menstruation. For example, there are some poses that we recommend not to do whilst menstruating so as not to work against the natural flow of Apana (downward flowing energy). Some people may be avoiding class altogether at this time, when some gentle practice may actually be the best thing for them, helping to alleviate cramps and lower back tension, restore energy, tune awareness inward and nurture and support oneself with loving kindness both on and off the mat, in readiness to begin their cycle again.

Cow

Acknowledging and honouring your menses may lead you to appreciate how your cycle connects you to the world and nature around you. Or as Judith Lasater so beautifully phrases it “Like our foremothers we can turn to our bodies to experience our connection to nature. We have our monthly menstrual cycle to show us the way. Far from being a “curse”, menstruation can be a quiet reflective period – a time for each woman to honour the miracle of her body’s potential for renewal.” “Relax and Renew”, Judith Lasater.

Below I have outlined why a practice at this time may be of benefit to you, also some poses to avoid and poses to embrace and some images of some classic poses that may help to relax you and restore your energy. Yoga and simple breathing techniques (pranayama) can bring a sense of stability to your emotions. Always remembering if you are practicing yoga in the first three days of your menstrual period, it is important to rest as much as needed. If you feel comfortable to, please let the teacher know before the class as they will be able to recommend poses to help relieve cramps and fatigue.

Forward virasana

A women’s menstrual cycle is governed by hormones. The hormonal changes that occur during menstruation can affect the way we feel in many different ways, a few examples are changes of energy levels, bloating, cramping and a general heightened sensitivity. These changes may affect the way we would want to practice our yoga. Hormonal changes can also affect the way we feel mentally and emotionally which may also lead us to alter our approach to practice.

Aside from adapting your practice to accommodate these changes, you may choose to adapt your yoga practice to harmonise with these cyclic changes, to support your natural rhythms and nurture your body, mind and spirit. Using a regular consistent practice to support improved health and wellbeing.

Baddha konasana

Therefore, in following what we always recommend here at the studio “to listen to your own body", practicing yoga whilst menstruating could be just what you need to feel better and release some cramping. If you are attending an ongoing class however, there are a few things that you should keep in mind so that you work with the natural flow of energy in the body and support yourself at this more inward and reflective time.

If you have any questions please feel free to approach any of the teachers at Yoga Spirit Studios. For more information and detailed sequences to practice with we have some copies of a book by Ana Davis called The Dark Moon – Nurturing yoga for healthy menstruation for sale in the ‘yoga shop’ in our foyer. 

Essentials for practicing during menstruation

Practice movements that create softness and space in the belly. It is a suggestion to avoid poses that will put pressure on any area that is already feeling tender. Instead of a strong physical practice, focus on conserving energy, giving space to the abdomen region and nurturing not only the body but mind and spirit too. If any practice is done at all, restorative postures may be the preferred choice for the first few days of flow, slowly building back to a regular practice as the energy returns and the flow stops.

Benefits of a gentle practice whilst menstruating.

• Calms the mind.
• Opens the abdomen.
• Can ease cramps.
• Can assist in releasing the menstrual flow.
• Can help balance hormonal shifts.
• Soothes the nervous system.
• Restores energy levels/ reduces fatigue.



Supta Baddha konasana

• Helps with the process of surrendering to your body’s needs.

Practices to embrace:

• Supta Baddha Konasana, Baddha Konasana, Upavista Konasana are all wonderful poses for opening the abdomen region.
• Restorative poses gently replenishing energy levels
• Gentle/Nurturing forward bends
• Cat/cow pose for easing lower back pain, cramps and congestion.
• Forward Virasana, both supported and unsupported, releases lower
  back tension and very nurturing.
• Deep relaxation. 

Savasana

Practices to Avoid whilst menstruating:

• Compressing or putting pressure on the abdomen and breasts. E.g.  Closed twists and prone poses
• Abdominal strengthening work or Uddiyana Bandha (strong abdominal contraction)
• Strong/unsupported back bends.
• Inversion are not recommended at all as it disrupts the natural flow of the menses. A pose is considered inverted if the uterus, or lower abdominal region, is higher than the heart.
• Demanding standing poses which will deplete already low energy levels.

Recommended Reading:

‘Relax and Renew’, Judith Lasater.

‘The Woman's Book of Yoga & Health’, Linda Sparrowe and Patricia Walden 

‘Ayurveda for Women’, Dr Robert E. Svoboda.

‘Yoga Mind Body & Spirit – A return to wholeness’ Donna Farhi.

"Yoga a gem for Women", Geeta S. Iyengar

Images sourced from pocketyoga.com