The most common complaint that I hear from Women  in my Prenatal Yoga class is low back. Here is one pose that can make a difference especially after a long day. Child’s pose (Balasana) . Here is how you get into it.

• Start on your hand and knees
• Spreed Knees wide with your big toes touching, making space for belly
• Shift your hips back and sit down on your heels
• Release head down to the floor stacking arms to make a pillow for your forehead if this isn’t  comfortable try adding some height under the head and chest with a pillow, lean on the edge of sofa or bed. (This can also help with space for belly

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Madeline & Michelle’s Birth Story

I just starting to lift my head out of the blissful baby clouds and ready to tell our birth story. From the very beginning of my pregnancy I new that I wanted to have a natural vaginal birth. I educated myself and prepared myself with a Midwife and centering group at Swedish. A Doula and Hypno birthing class. All the support and education gave me the confidence that I needed for berthing my baby. I was no longer afraid.
Around my thirty fifth week I found out that my baby was in the breach position. I started trying everything that I could find to try to flip the baby. Acupuncture, chiropractor, yoga inversions, Mexican blanket and the list goes on. As I got closer to my thirty ninth week I talked to a Doctor about a c-section, because vaginal breach births are not practiced in Washington. At this point I tried not to get frustrated with the baby not turning. I came to the conclusion that she wasn’t turning for a reason and that I needed to trust my baby. Now I started to educate and prepare myself for a c-section. I was suggested by my birth educator to attend a support group for women who had a c-section and are preparing for a v back (ICAN). I learned about what to expect and also how to make this a positive experience with my own c-section birth plan. Each day leading to the date I would continue to do inversions and talking to my baby with positive affirmation and letting her now that I’ve planned the date for her birth using siance and well trusted doctors. I wanted my baby to trust the choices that I made for us.
September the twenty-ninth at eight o’clock in the morning I entered the OR the anesthesiologist put some of my biggest fears at ease. I was worried that I would be out of it on the drugs. She told me It would start with a warm sensation washing over my lower body, but my head would be clear. l also may experience possible shaking and heavy chested feeling.
I had the midwife play some of my soft Hypno Birthing music in the OR and that reminded me of my breath. Slowing down my breathing and going into a calming place.I started going to my positive affirmations. In my head I thought about my baby how healthy and strong my baby is. I thought about how healthy and strong I am. I thought about how amazing it is going to be to hold my baby. As the anesthesiologist injected me. I tried not to run from the drugs but invited it to happen. I imaging a warm blanket being lade over my lower body and this blanket was going to protect us. The doctors and nurses worked quickly and my mind was clear and in the moment. I did not experience any shaking or heavy feeling in the chest. I think that this had allot to do with my breathing and calm mind.
Twenty-two minuets later my baby was gently lifted into this world. She quickly let out a yell, bringing instant tears to my eyes. She was quickly looked over at a warmer near by. My husband went right to her side and started comforting her with the sound of his voice. He brought her over to me. She was a perfect little human. As soon as the Doctor finished stitching me up. I got to hold her.
Once we got back to our room. I started feeding Madeline and with the help of the nurses and my husband we got a good latch. My milk came in four days latter and she is still keeping me busy.
With the knowledge of yoga, peace of mind from Hypno Birth Classes and the guidance from many strong women I gained the confidence to have a beautiful birth.
I am so blessed, I am so thankful.
Michelle

Madeline Gail Bourque
September 29, 2010 8:22am
7lb 8.3oz
20In

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I think that all of us can say that we catch ourselves hunching throughout the day wether it’s at work, driving, biking, hiking or running. Our upper shoulders, mid and low back end up rounding forward. Resulting in stiffness and achy back shoulders and neck.  Making us feel like we need a massage.

A great restorative yoga pose to help alleviate the pain is to grab a bolster (yoga pillow prop) or if  you don’t have one a firm couple of pillows should do the job.  Place the bolster almost half way down the mat lie over the bolster with the top of it just below the shoulder blades. Reach your arms over your head with the tops of your shoulders lightly touching the floor. Hips and bottom resting comfortably on the floor creating a back bend. Extend your legs straight out, or for an added hip opener, draw the feet together and let the knees open up towards the floor making a diamond shape with the the legs. If the hips or groin feel tight fill the gap between the Knees and the floor with a pillow or a blanket.

It is important that you find comfort in the pose, wiggle and make adjustments till it feels good. Lay in this position for 5 to 10 minutes. Take some slow breaths feel the chest and rib cage open. Feel the body melt deeper and deeper into the pose.

When you are ready to come, out come out slowly. Roll over to your side rest there for a few breaths move the bolster off the mat then lay flat on your back and just notice the effects of the restorative back bend.

Hope you enjoy!!

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