Author: Nadine O'Mara

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The Fruit of Birth

Did you know that dates can help reduce the need for an induction and shorten the length of labour? This recently discovered phenomenon has seen women the world over buying them in bulk, and has midwives and doulas singing their praises!

It’s been found that the consumption of dates in significant quantities in the later stages of pregnancy can have numerous benefits for birth. By “date” we mean the fresh medjool dates with the stone that you can buy loose or packaged at supermarkets, fruit and veg shops or in bulk online.

A study published in the Journal of Obstetrics and Gynaecology found that eating six dates a day from 36 weeks contributed to higher cervical dilation upon arriving at hospital, a higher proportion of intact membranes (i.e waters not yet broken), a likelihood to go into labour spontaneously (rather than chemically induced) and a shorter first stage of labour¹,².   It is thought that dates mimic oxytocin, the hormone that helps soften and ripen the cervix and create contractions. Evidence even shows that dates may also help reduce postpartum blood loss².

Dates have amazing nutritional value such as:

  • Fibre
  • B Vitamins & Vitamin C
  • Minerals such as iron, zinc, calcium, magnesium (great for relaxation of the nervous system and muscles ie. the uterus), selenium, manganese and copper (good for bone health)
  • Essential fatty acids
  • Amino acids
  • Protein

Date Vulvas Fruit of Birth Recipe Bliss Baby Yoga

But eating six dates a day is a LOT of dates (we hear you!) The good thing is they are also very versatile. You can:

  1. Use dates to sweeten and thicken your smoothies  – just throw them in the blender along with everything else
  2. Make a healthy “Mars Bar” – pull out the stone, fill with your favourite nut butter and freeze
  3. We especially love these little “vulvas” (pictured). Simply remove the seed and replace with a brazil nut, perfect for a baby blessingway or women’s circle.

There’s also a plethora of great recipes online that use dates. As well as the ideas above, we’ve bought you a few more inspiring recipes (below). Of course if you have gestational diabetes, speak to your Doctor / Midwife first about consuming dates as part of a balanced diet.

These recipes are also fabulously nutritious for the whole family, so everyone can benefit!


RAW CHOCOLATE LOVE BALLS
  • 150g organic cacao powder
  • 200g organic cacao butter (softened)
  • 200g organic coconut oil (softened)
  • 1 cup organic cacao nibs
  • 400g organic coconut flesh
  • 400g organic dates
  • 1 cup organic desiccated coconut
METHOD
  • Soak the dates in water for an hour or so.
  • Gently melt the cocoa butter in the pan until almost melted
  • Add the cocoa butter, coconut oil and dates (reserve the liquid) to a food processor and blend until smooth and creamy.
  • Add cocoa powder and blend.
  • Slowly add a little of the water the dates were soaked in (about ¼ of a cup max – a little at a time so the mixture is not too runny) and coconut flesh and blend until smooth.
  • Add cocoa nibs and blend.
  • Refrigerate until firm (around 2 hours)
  • Roll into balls of your choice and size then roll in desiccated coconut
  • Refrigerate (or freeze) balls

Once you become familiar with the recipe (and taste along the way!) you can add anything extra you like!

Recipe thanks to Nadine Richardson at She BirthsⓇ www.shebirths.com


CASHEW AND DATE BUTTER
  • Date Cashew Butter Fruit of Birth Bliss Baby Yoga2 cups (300G) cashews
  • 6 fresh dates, pitted
  • ½ cup (125ml) maple syrup plus extra to serve
  • Sliced walnut toast or fruit toast to serve
METHOD
  • Preheat oven to 160°C (325°F).
  • Place the cashews on a large baking tray and cook for 8– 10 minutes or until golden.
  • While the cashews are still warm, place them in a large food processor and add the dates.
  • Process for 2–3 minutes, scraping down the sides of the bowl occasionally.
  • With the food processor running, gradually pour in the maple syrup and process until smooth.
  • Transfer to a bowl and set aside to cool.
  • Spread onto toast and drizzle with extra maple syrup to serve.

Makes 1½ cups.

Recipe courtesy of www.donnahay.com.au


ROAST CHICKEN WITH DATES 
  • 130g medjool dates, pitted
  • 50ml orange juice
  • 2 medium lemons
  • 4 mackerel (roughly 180g each), cleaned and gutted
  • 24-30 vine leaves
  • 4 tbsp olive oil, plus extra
  • 40g watercress
  • Sea salt and ground
METHOD

1 – 2 days earlier:                                                       

  • Place the chicken in a large, non-reactive bowl and add all ingredients (apart from the wine and date molasses), along with 3⁄4 teaspoon of salt and a good grind of black pepper.
  • Gently mix everything together, cover the bowl and leave in the fridge to marinate for 1 to 2 days, stirring the ingredients a few times during the process.

On the day:                                                           

  • Preheat the oven to 180C.
  • Spread the chicken legs on a large baking tray, along with all the marinade.
  • Whisk together the wine and molasses and pour over.
  • Place in the oven and cook for 50 minutes, basting 2 or 3 times, until the meat is golden brown on top and cooked through.
  • Remove from the oven, transfer everything to a large platter, sprinkle with some freshly picked oregano leaves and serve.

This recipe thanks to the wonderful (and date loving chef), Yotam Ottolenghi  www.ottolenghi.co.uk


SPICED CAULIFLOWER SOUP WITH YOGHURT AND DATES

If you’d like a vegan version, just omit the yoghurt.

  • 2 tbsp olive oil
  • 1 onion, chopped
  • 1 garlic clove, chopped
  • 1 cauliflower, cut into florets (use the inner green leaves too), roughly chopped
  • 1 tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp paprika
  • Little nutmeg, freshly grated
  • 1 litre veg stock
  • A little natural yoghurt
  • 6-8 dates, pitted & chopped
  • Fresh coriander, chopped (optional)
  • Salt & pepper
METHOD
  • In a large pan, heat the olive oil.
  • Add the onion and gently fry for 7-8 minutes, until soft.
  • Add the garlic and cook for another couple of minutes.
  • Add the cauliflower and spices and cook, stirring continuously, for another couple of minutes.
  • Add the stock, season with salt and pepper, and bring to the boil.
  • Reduce the heat and simmer for about 20 minutes, until the cauliflower is soft.
  • Blitz until smooth. Serve with a swirl of yoghurt, topped with chopped dates and coriander if you have it.

Recipe courtesy of Riverford Organics UK  www.riverford.co.uk


CAROB, CHAI, DATE AND WALNUT LOAF
  • Carob Chai Date Walnut Loaf Fruit of Birth Bliss Baby Yoga1 cup filtered water
  • 1 heaped tbsp organic chai tea
  • 1 cup dates, roughly chopped
  • 1 cup organic brown rice flour
  • 1 cup almond meal
  • ¼ cup organic carob powder
  • Sea salt
  • 1 tsp baking powder
  • 2 free-range eggs
  • ¼ cup organic coconut oil, melted
  • 2 tbsp organic raw honey
  • 1 tbsp organic apple cider vinegar
  • 1 cup walnuts, roughly chopped
METHOD
  • Preheat the oven to 180 degrees celsius and line a loaf tin with baking paper.
  • Place water and chai tea in a small saucepan over medium heat and bring to a gentle boil. Turn off heat and allow to infuse for 5 minutes.
  • Roughly chop the dates.
  • Strain the tea and return it to the pan while still hot. Add the dates and cover with a lid. Allow to soak for 10-15 minutes.
  • Place the walnuts on a small baking tray and place in the oven to toast lightly (about 5-10 minutes).
  • Add the dry ingredients to a large mixing bowl (almond meal, brown rice flour, sea salt, carob powder and baking powder).
  • In a separate smaller bowl, whisk the eggs, coconut oil, honey and apple cider vinegar. Add to dry mixture and stir to combine.
  • Add soaked dates and toasted walnuts. Stir again.
  • Pour into a lined loaf tin and top with a few extra chopped dates and walnuts.
  • Bake for 45 minutes or until it bounces back when pressed in the centre. Cover with foil for the last 15 minutes or so if browning too much on top.
  • Remove from the oven and allow to cool in the tin for 15 minutes before slicing, buttering and devouring. This loaf is delicious fresh or toasted. Enjoy!

Recipe courtesy of Honest to Goodness  www.goodness.com.au


SEED AND DATE SLICE

This is a family favourite, you can replace the almonds with other seeds to make it nut-free.

  • 120g sunflower seeds
  • 120g roughly chopped almonds
  • 240g finely chopped fresh dates
  • 80g pumpkin seeds
  • 2 tbl sp honey
  • 1tsp ground cinnamon
  • 1 tsp vanilla essence 
METHOD
  • Pre-heat your oven to 160c.
  • Completely line a brownie tin with non-stick baking paper.
  • In a mixing bowl, combine all ingredients until they’re well mixed and coated with the honey.
  • Very firmly press the mixture into the tin. I recommend using the back of a metal spoon that you’ve heated under a hot tap.
  • Bake for approximately 45 minutes, or until toasty brown.
  • Allow to cool before slicing with a sharp knife. This will store well in an airtight container for a few days at room temperature.

From “Life In Balance” by Donna Hay, https://sharingthefoodwelove.wordpress.com


CHICKEN TAGINE WITH LEMON, DATES AND APRICOTS
  • 1 package chicken thighs – roughly 1.5 lbs
  • 1 package chicken legs – roughly 1.5 lbs
  • Chicken Tagine Lemon Dates Apricots Fruit of Birth Bliss Baby Yoga1 onion, chopped
  • 2 tbsp olive oil divided
  • 3 garlic cloves, minced
  • 1/2 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 tsp fresh minced ginger
  • 3/4 tsp ground cinnamon
  • 1/2 tsp salt divided
  • 1/4 tsp pepper
  • rind from one lemon
  • 4 medjool dates chopped
  • 8 dry apricots chopped
  • 2 tbsp fresh cilantro chopped
  • 2 cups chicken broth
  • 1 tbsp arrowroot starch
  • 2 tbsp sliced almonds
METHOD
  • Preheat pan over a medium heat. Add 1 tbsp olive oil
  • Add chicken and cook for 2-3 minutes per side. You may have to cook the chicken in 2 batches. When chicken is cooked, set aside on a plate.
  • Meanwhile using a vegetable peeler, cut the rind off the lemon. Then cut each peel into thin long strips and set aside.
  • Next add the other tbsp olive oil, onion and 1/4 tsp salt to the pan.
  • Sauté for 5-8 minutes until onion is translucent.
  • Add garlic and spices and cook stirring continuously for 2 minutes.
  • Return chicken to pan along with broth, dates, apricots and lemon peel.
  • Cover, lower heat and cook for about 30-35 minutes until chicken is fully cooked.
  • Add arrowroot starch, cilantro and sliced almonds and give a good stir.
  • Serve over rice or cauliflower rice with additional cilantro and sliced almonds.

Recipe courtesy of www.calmeats.com

 

REFERENCES:

¹ Al-Kuran, O., et al. (2011). “The effect of late pregnancy consumption of date fruit on labour and delivery.” J Obstet Gynaecol 31(1): 29-31

² Razali, N., et al. (2017). “Date fruit consumption at term: Effect on length of gestation, labour and delivery.” J Obstet Gynaecol: 1-6.

³ Khadem N, Sharaphy A, Latifnejad R, Hammod N, I R. 2007. Comparing the efficacy of dates and oxytocin in the management of postpartum hemorrhage. Shiraz E-Medical Journal 8:64–71.

Blog by Nadine O’Mara as written for Bliss Baby Yoga.

If you are passionate about nurturing women during pregnancy and postnatally, and offering holistic yoga classes with safe, appropriate and nourishing practices designed specifically for pregnant women and new mothers, you may be interested in our Bliss Baby Yoga Online Prenatal & Postnatal Yoga Teacher Training course. We also offer Online Extension Modules to enhance and further your learning in this area, covering topics including Perinatal Nutrition & Ayurveda, Prenatal & Postnatal Anatomy and Physiology and Pelvic Floor Anatomy and Physiology for Women’s Health. See www.blissbabyyoga.com

 

ABOUT THE AUTHOR

NADINE O’MARA

Nadine O’Mara is passionate about supporting women’s health especially around birth. In addition to joining the Bliss Baby Yoga team in 2019 as a Social Media and Content Advisor, Nadine runs her own business, Conscious Life Yoga Conscious Birth, where she provides doula support, yoga and birth education to women and their partners in Northern Sydney. Nadine also offers self care and restorative yoga workshops for mothers, facilitates mother’s circles, family yoga and retreats for women and/or families. She believes that a gentle birth and the creation of a positive family life helps shape a more peaceful planet.

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The Dimensions of Prenatal Yoga

Have you ever considered the many dimensions of practicing yoga during pregnancy? Prenatal yoga offers benefits on a physical and emotional level more than any other time in a woman’s life.

Breathing techniques taught during a good prenatal yoga class serve as an essential tool for not only labour but also as techniques for coping as a mother. The ability to breathe consciously is a gift we give to ourselves and to our children. Breathing in prenatal yoga classes, and in preparation for birth, help us move into our relaxation response or our parasympathetic nervous system – our best friend for birth.  Conscious breathing provides space for the uterus to function and stimulates the vagus nerve which again brings us back to our relaxation response. For the body to birth our babies with ease and for the uterus to function effectively, we need to be able to tune in to this side of our nervous system. Focusing on our breathing also increases the amount of oxygen going to the body meaning the uterus as a muscle is able to function more effectively. The majority of women during labour say that they used their breath as a tool during birth

The physical postures, or asanas, taken in prenatal yoga specifically help broaden the pelvic diameter making more space for your baby to move down. They will encourage baby into the optimal position for birth (a baby optimally positioned leads to a shorter labour) and will help you become more intuitive with your body’s needs.

Yoga and breathing techniques help regulate our hormones. The stretching and physically challenging postures during prenatal yoga increase our amount of endorphins, that is our natural pain relief. A good prenatal class shouldn’t just consist of purely gentle movements – some challenging postures increase our physical stamina and mental resilience. If we were to see birth as a marathon, as it often maybe,  we would want to prepare our body to be in our peak physical health and strength…. yoga is key in this.

A sound prenatal yoga class, taken under an experienced doula or birth educator, will also provide you with active birthing positions. When practiced regularly, both in class and at home, these positions will help your baby move down, can help prevent tearing and create a shorter, easier labour. Combined with affirmations these can be incredibly powerful in creating a beautiful birth experience.

Relaxation techniques and visualisations at the end of class increase the bond with your baby – a beautiful yoga nidra visualising your baby in the womb can be a precious experience in your pregnancy. Other visualisations will help you create the picture of your birth in your mind. Just as a marathon runner sees himself running over the winning line over and over again, the power of creating your ideal birth in your mind can be powerful. Dr Sarah Buckley states that “the higher a woman’s expectations (of birth) the greater her degree of birth satisfaction”. A randomised controlled trial showed that practicing just 1 hour of yoga twice a week created shorter labours, less complications, less need for pain relief and better birth weights. Amazing results for only 2 hours of yoga per week!

When choosing a prenatal yoga class, look for a class with a yoga teacher who is also an experienced doula or birth educator. These classes offer all of the above and become not only a prenatal yoga class but also an additional form of birth education (see www.shebirths.com for a complete two day birth education course). Prenatal yoga classes at Yoga & Health Collective Mona Vale or Manly Yoga on the Northern Beaches  and the Dharma Shala in Bondi are all under the care of specialist birth educators, doulas and senior yoga teachers.

Prenatal yoga honours the journey of pregnancy and birth and creates memories of your pregnancy that you will cherish for a lifetime. So much more than simply keeping fit during your pregnancy, yoga during pregnancy offers lifelong skills that are a gift to you, your baby and to life.

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Pregnancy Literature Review

inner beauty

 Inner Beauty Inner Light

– Yoga for Pregnant Women –

Frederick Leboyer

Inner Beauty, Inner Light was the first pregnancy book I ever bought when I became pregnant with my first daughter Indigo, ten years ago. Having stumbled upon it, I was thrilled to find two men I hold in such high esteem, from different areas of expertise, coming together in the name of birth.  Frederick Leboyer being the well known obstetrician and author of the world changing book Birth without Violence uniting with BKS Iyengar one of the foremost yoga teachers of this century. Sadly both men have passed away over the last few years but they have left behind them such a prodigious body of knowledge that has benefited thousands all over the world in the fields of birth, yoga and health.

Inner Beauty, Inner Light documents Iyengar’s daughter, Vanita, who was 39 weeks pregnant, practicing yoga.  There is an ethereal like quality to this book, not only in the black and white photos taken by Leboyer himself but in the poetic like “conversation” with the imagined reader.

I don’t see this book as a “how to” of pregnancy yoga but more an inspirational journey in the ability and beauty of the pregnant body. In our current world there is so much fear around what is safe to do physically during pregnancy. While not recommending the average woman attempts all these poses (Vanita is an advanced yogini), I felt a lightness in seeing Vanita’s faith in her own body to move through her long established practice.

The first asana, following a beautiful introduction by Iyengar himself, is sirsana head stand.  “Sirsana? In pregnancy?” I hear you say! A posture that is only to be practiced while pregnant by the most experienced of yoginis. Yet the nature in which Leboyer explains Vanita’s movement into the pose makes it seem such a natural movement of the pregnant body.  He goes on to explain in detail the movement into and out of a sequence of yoga asana and breathing techniques that are suitable to practice during pregnancy for all women (although I would also avoid the supported shoulderstand and plough unless an advanced practitioner).

Leboyer’s discussion toward the end of the book on fear around childbirth and the ability to let go and surrender is as equally fitting to our present age as it was in the 1975 when it was published.

If you’d like to be inspired while pregnant (especially if you’re feeling heavy), you’d like to be reminded of the natural ability of the body while pregnant or the benefits of yoga for pregnancy and childbirth – Inner Beauty, Inner Light offers a sense of freedom, joy, warmth and love for the pregnant woman.

 

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Soul Mama Circle

Mother-and-Child-Hammock-Image-GraphicsFairy-217x300Thursdays 12:30 – 2pm during term time at Yoga & Health Collective, Mona Vale

Soul Mama Circles are the coming together of mothers and their babies on a weekly basis. They are there to support through the emotional and physical challenges of  early motherhood. Each gathering is a time where you can feel safe and supported in one another’s confidentiality and given a chance to feel heard. A place for connection and growth where a woman can share about both her child and her own personal journey. Topics are set and discussed each week including sleep, self care, relationship changes and more. Often a relevant guest speaker will come and share their knowledge with the group. 

“We don’t just talk about dirty nappies and sleep, even though that’s really important. We talk about how our identity is changing as a woman, how we can better take care of ourselves and even how we can have a better relationship with our partners.”

Most groups created in this way continue for years and adapt as babies grow. They become a strong support through the creation of community and have a like minded conscious parenting philosophy. e mail Nadine for bookings.

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In Awe of the Role of Mothers

I sit and write on this too warm Sydney evening after spending a night and entire day in the selfless service to my now nine year old daughter for her birthday today. I emerge exhausted. She’s exhausted ( after a beautiful day) but can’t sleep, maybe it’s the heat although my girls also have a friend staying. After what feels like the 59th trip up to their bedroom, I wonder what motherhood is really all about. I’m pushed to the edge of my patience, I’ve used every conscious parenting technique under the sun to no avail and am now just frustrated, even angry. Why do I try?

In preparing for this Friday’s mother self care workshop, I have been giving so much consideration to the karma yoga that we practice as mothers. As mothers we are known to be our child’s first guru. Most of us go to such lengths to give our children the framework, not only physically but emotionally, from which a well balanced child can grow. But at what cost? How much do we really give back to ourselves and how necessary is it? Let me tell you, very.

Without taking time to nurture ourselves, it is very hard to give and support others. We know this, yes? Of course we do, but the demands of motherhood don’t stop when your child is at school or with Grannie and Grandpa or even with their dad. There may be a stolen moment for one’s self during these times but how regular is it? Our best chance is to find ways for self nurture that don’t always rely on our children being in care.

Have you ever thought about meditating while you wash the dishes? Concentrating on every movement and sensation of your actions? You are also practicing relaxation anytime you are completely present in what you are doing. So the next time you cook dinner, turn off the phone and the music and lose yourself in your actions. Or if baby is asleep, try going for a walk on the beach with them and be completely present, no phone. A little yoga nidra or meditation on the senses while feeding your baby can be equally nurturing. Practicing a little yoga with your baby or child can not only get your body moving but also starts to create a positive awareness for your child of such a practice. What becomes familiar practice to a child stays with them for life. Or maybe a meeting of other like minded mamas might nourish your heart.

As mothers , in order to give well, we must give to ourselves. It will never be the same as before we had children but in accepting this, the small moments we create for ourselves allow us to step forward in this role of motherhood with lightness.mother leunig

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Visions and Expectations of Birth

“Shoot for the moon. Even if you miss you’ll land on a star” Norman Vincent Peale



We all know that birth rarely goes exactly according to plan. This may encourage you to think that to have any sort of positive expectation of your birth experience is not a good idea.

“I’ll only be let down” I hear you say, “I’m just going to go with whatever happens and not have any set expectations about what it will be like. “I’ve just got to get through it” might be something else that may go through your mind.

Did you know however that the higher a woman’s expectation of birth, the more likely she is to be satisfied with her birth experience? It’s having hopes for a beautiful birth that will give you a better chance of having one.

So how do you go about creating this feeling of excitement and positivity around the birth of your baby especially if it doesn’t come easily to you? How do you create a beautiful vision of the birth of your baby? There are many ways and what’s important is that you find what works for you.

Trust your instinct to Birth – deep in our subconscious, our mammalian brain, each and every one of us has the knowledge of how to birth. Remind yourself that women have been giving birth for thousands of years. Birth is completely instinctual but you need to have the space, both physically and emotionally, to tap into this deep wisdom. Like any mammal, most women need to feel they are safe, supported and undisturbed to birth easily.

Taking some time during pregnancy to look at your own perceptions and beliefs around birth and to let go of negative thoughts can be powerful. Talking to your partner or a counsellor/ psychotherapist, meditating or attending women’s circles can be a good idea to work through what comes up.

Become comfortable in your body – Sometimes with the fast pace of the world, we don’t realise how disconnected from our body we have become. For birth we are required to go deeply into our bodies, in fact birth demands it of us.  Taking time to do yoga during pregnancy allows us explore our bodies and breath. Learn to trust in your body and accept physical discomfort as a positive experience through a regular yoga practice.

Connect to the Earth – like all mammals, we need the earth’s nourishment to allow our bodies to work efficiently. Making sure you are eating a nutrient dense diet, high in magnesium and low in wheat and sugar, allows your body to be better prepared for birth. You may also want to explore a deeper connection to the earth during pregnancy and early labour by going walking or spending time in the garden.

Create your own Affirmations for Birth – Listening to visualisations that allow you to create your own affirmations or even help guide you in seeing your baby’s birth in your mind can be powerful tools in seeing and creating a beautiful birth. Placing an affirmation where you will see it every day helps build your vision.

 

Connect with your Unborn Baby You and your baby are in this together! Birth is a beautiful dance between the two of you. Taking time to connect with your little being before birth helps you to recognise that you are “one” and you are both on the same journey. Writing a journal conversation with your baby or self guided meditations to meet your baby can be powerful while pregnancy yoga also helps you to reflect on the true magic you have growing within.

In our She Births courses we talk about moving from fear, a negative expectation, to faith where we are adopting a positive expectation. When we birth we also birth our joys and sorrows, our hopes and fears. It’s our ability to have faith in our body’s natural instincts that creates the birth we’ve allowed ourselves to dream.
Nadine O’Mara is a She Births® educator and pre/post natal yoga teacher at Yoga & Health Collective. Find out more or contact her at www.consciouslifeyoga.com.au.

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Rest and relaxation in pregnancy, birth & early motherhood

Mother-and-Child-Hammock-Image-GraphicsFairy-217x300

“Tension is who you think you should be

Relaxation is who you really are”

Chinese proverb

 

The idea of rest and relaxation is something that many might think is synonymous with pregnancy, not thought about in birth and then elusive in early motherhood.

 

“Make sure you get enough rest” your grandmother might remind you. “Sleep when your baby sleeps” well wishers will suggest and of course, when it comes to birth, who knows what to expect if you listen to all the negative stories many like to share.

 

Rest and relaxation are, in fact, one of the most important parts of this very sacred period.

 

For many of us, getting enough rest in pregnancy can be very challenging. Most first time mothers are still working full time right up until their due date and hence have all the obligations they had prior to pregnancy, while second and third time mums are running around after other children, often toddlers. Furthermore, as though nature is preparing us for what’s ahead, baby starts to wake us in the last trimester as they take their chance to kick and wriggle as soon as the light is turned out for bed, not to mention the discomfort of aching backs, nausea or heart burn.

 

However, rest and relaxation are far more important at this time than just getting enough sleep. Teaching the mind and body to fall into relaxation quickly is incredibly beneficial for preparing ourselves for birth. Relaxation, as we describe in She Births®, is your greatest inner resource during birth. The rest and relaxation side of our nervous system is required for giving birth to our babies (as opposed to the fight or flight side of our nervous system that prepares us for exactly that).

 

When we become efficient at evoking what we call the “relaxation response” our blood pressure is lowered, our heart rate and metabolic rate are decreased and when our face, neck and shoulders relax in labour, our cervix more readily thins.

 

Practicing relaxation is not difficult but takes some time and commitment. In pregnancy the specific practice of relaxation (such as listening to a visualisation, affirmations, meditation or taking a guided relaxation such as yoga nidra) not only help you to bond better with your baby by allowing time to visualise your baby and the birth you would like to have, but prepare the body to go more easily into relaxation during birth. Allowing ourselves to take deep rest in the lead up to birth also allows us to be more in touch with our deep subconscious, our mammalian brain, that innately “knows” how to birth. So give serious consideration to taking as much time off work as you can before having your baby so you can really rest and give time to surrendering into yourself.

 

Once baby is born, these techniques are equally beneficial to allow deep rest for new mothers. Time is of the essence when it comes to rest for new mamas, so using the above techniques help you move more quickly into deep relaxation that can often be more nourishing than a quick nap.

 

Not only will taking time to rest and relax over this special period benefit you and your baby, it will give you life long skills and life long benefits.

 

“The relaxation response yields many long term benefits in both health and well-being and can be bought on with very simple mental focusing or meditation techniques. People eliciting the relaxation response open a kind of door, clearing and rejuvenating their minds and bodies, readying themselves for new ideas and suggestion” Dr Herbert Benson (author of Timeless Healing: the Power and Biology of Belief)

IMG_4223

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Mama’s (not so) stretchy hamstrings

Doing yoga with your baby isn’t only about bonding, although this stands as one of the most precious parts of the practice. Yoga encourages you to look beyond your assumed physical and emotional boundaries. As you go deeper into your physical self you may fall across what you assume are your limitations only to realise they may simply be thoughts and not fact.

 

The practice of yoga for mothers can bring about a new sense of flexibility and I’m not just meaning stretchy hamstrings. You create flexibility as you practice by moving into a higher state of consciousness. This is when new ideas are given a chance to blossom and you become open to ways of adapting new habits you would want for your children and yourself.

 

Practicing yoga with your baby can give you a sense of security yet space at the same time. Space away from everyday demands, space to breathe, space to relax and enjoy your baby. Security in knowing there is a time and place that allows for this. Through yoga you become more sensitive to the language of your own body and your level of self care is enhanced. The health of your baby is highly reliant on your own state of health and well being. Time given for relaxation in yoga is deeply nourishing not only for you but for your baby also.

 

The post partum body is an ocean of change and  the practice of yoga can be deeply healing as well as providing a life raft for stormy days. There are of course the more obvious benefits of improved strength, which can be a blessing as your baby gets heavier. We are careful not to overstretch in mother and baby yoga as new mums already have lots of relaxin hormone in their body. This is the case for up to two years after giving birth and means your muscles and soft tissue are more flexible than normal.  So you must be careful not to over do it, something to be aware of especially if you are practicing in a normal hatha yoga class.

 

Mother and Baby yoga is your opportunity to get on your mat with your new bundle of joy and share in a practice that can create a nourishing platform for family life.

 

Nadine O’Mara is a pre/post natal yoga teacher and She Births educator.

Birthlight Mother & Baby Yoga classes with Nadine are Tuesdaymother and baby yogas & Thursday’s 11:30-12:30 at Yoga and Health Collective www.yogaandhealthcollective.com.au.

 

More information about Nadine can be found at www.consciouslifeyoga.com.au

 

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Feelin’ Da Love

DSC_0461The birth of a baby is a very sacred time in a woman’s life. Yet it is one that too often is overtaken by society’s expectations of new mothers. While adjusting to a very new and demanding role, new mothers are often too aware of a media full of images of glamorous yummy mummies ( you only have to pop by the supermarket to be deluged by the magazine covers at the check outs) and corporate mums. You are led to believe that you should be doing it all within weeks of your baby being born.

A woman’s body in the weeks and months that follow birth is still riding the waves of birth hormones that can mean, combined with a lack of sleep, you ride highs and lows not only within the day but within the hour! During this special time the bond between you and your baby becomes even more important and your baby is finely attuned to your levels of stress, meaning a step away from society’s expectations is actually what is needed. Little babies are known to scan the pupils of their mother’s eyes every sixty seconds and can tell whether mum is relaxed or attentive based on the dilation of her pupils. Bonding between you and your baby is as simple (and unknown) and as easy (or difficult) as love itself.

Mother and Baby Yoga honours this relationship and offers a space away from the “busyness” and expectations of our society to create an environment to nurture your bond. A harmony is created through song, movements, massage, awareness of breath and relaxation.

Infant massage and movements with babies, such as those practiced in class, are shared through generations throughout many cultures in the world. Birthlight Mother and Baby Yoga is inspired by many cultures but especially Indian baby massage and Amazonian parents. A shared joy in the combination of touching, stroking, handling, singing to, and movement brings about powerful multi – sensory stimulation for your baby and the chance for you to tune in to your baby’s needs. Songs and movements inspired by the teachings of Rudolph Steiner also create harmony for you both and a baby led focus.

These are classes that step into a special time created uniquely for you and your baby that help create a foundation for being that serves our babies for life.

Nadine O’Mara is a pre/post natal yoga teacher and She Births educator.
Birthlight Mother & Baby Yoga classes with Nadine are Tuesday’s & Thursday’s 11:30-12:30 at Yoga and Health Collective www.yogaandhealthcollective.com.au.