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April 11, 2018

                What’s my Core Four workout?  Well, when I can find about 15 extra minutes, I lock myself in my room with my giant exercise ball.  I sit on the ball on my sitting bones with my spine very neutral.  I draw my rib cage back.  I love to use an exercise ball because my pelvic floor can lift away from it and because it takes a little extra core strength to stabilize and balance on the ball.  Here, I sit quietly and breathe.  Sometimes, I play my Headspace app.  I always take at least 20 breaths and add kegels

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                Next, I lie on my side with my knees stacked and do 30 clams.  First, I keep my heels together and lift my knees 30 times, then I keep my knees together and lift my heels 30 times.  After I switch sides, I lie on my back for bridges.  Only, these bridges are a little different than a regular yoga style bridge.  First, my knees are bent and my feet are...

February 6, 2018

                I worked recently with a private client who had given birth about 7 weeks ago to her second child.  She is not a yogini, but is active in her fitness.  She enjoys running and swimming.  I told her we were going to take it easy and she seemed a little annoyed by that.  She had already been to the pool a few times and had recently run a mile.  Her 6 week postnatal appointment had gone well- everything checked out. 

                I had to return to my 7 week postnatal mama brain inside my 7 week postnatal body for a minute.  That brain that is so tired inside that body that feels so foreign. It’s not just the excess weight that feels more like loose skin around the belly and hips or the need to fit into clothes that aren’t t shirts and yoga pants.  It’s the engorged breasts that are feeding on demand.  It’s the brain that hasn’t rested in weeks!  (And don’t kid yourself if...

January 4, 2018

                Yoga is a complimentary form of exercise to pelvic floor physical therapy because breathing and moving are essential to the pelvic floor.  The pelvic floor moves with the diaphragm.  When we inhale, both move down to make space for the lungs to expand.  When we exhale, both move back up as the lungs deflate.  The transverse abdominal muscles engage and move with the pelvic floor as well.  Our spine supports the core with the multifidus muscles running along the vertebrae.  The diaphragm also attaches to the thoracic vertebrae.  The pelvic floor, diaphragm, transverse abdominus muscles, and multifidus make up the CORE FOUR.

                Try practicing a pelvic floor breathing exercise on your back.  Lie with your legs extended and the arms alongside the body.  I suggest placing a rolled up blanket or a bolster underneath the knees to offer a little more support for...

December 16, 2017

                I heard that France gives women 8 visits with a Pelvic Floor Physical Therapist after the birth of their babies to help women maintain a healthy pelvic floor.  This is an incredible concept to me since most women see their OB/GYNs six weeks after their baby which may not be a good indicator of whether or not a women’s pelvic floor or core have returned to their normal and optimal tone.  It took me having 3 babies and reading the article about French women to learn what a Pelvic Floor Physical Therapist.

                I was introduced to my Pelvic Floor Physical Therapist, Jody, via a referral from my doctor.  I was just happy she was 7 minutes from my house.  I knew my visit would require a pretty personal exam.  Jody is young, energetic and very passionate about her work.  She also isn’t a mother.  It was very humbling to say the least to have her exam my thrice birth given 41 year old lad...

November 28, 2017

                 I’ve taught over a thousand kids yoga classes.  Often in my toddler classes, I play Laurie Berkner’s Airplane Song.  (I’ve played it so often I sometimes hear it in my sleep.)  We fly!  We spin!  We gallop!  We dance!  And we jump!  “And when you get up, you’re going to jump all around….”  After the birth of my third child, I would cringe, squeeze my knees together and attempt to jump and hold my pee in.  I can’t imagine what the look on my face was.  I’m sure my lips were pinched too with eyes pleading to my pelvic floor to keep it together.

                Women, myself included, have been conditioned to believe that leaking urine when you laugh, jump, lift or sneeze after you’ve given birth is normal.  And leaking urine doesn’t just apply to mothers.  As women age, our pelvic floor muscles, like the other muscles in our body weaken.  So, with age, you may leak a little pee...

November 1, 2017

I was recently participating on a facebook thread about motherhood and words of wisdom you share with new moms in prenatal yoga classes.  It brought me back to a piece I wrote for Shakti Rising, a local non profit.  So much of what I wrote remains true.  Now, I have three kids who exhaust me, keep me on my toes and amaze me daily.  So here it is.  My throwback to me in April of 2010:

There was a time in my life when I wanted to become a gypsy—free, adventurous and wild.  I wanted to see the world with a backpack and a passport full of customs stamps. This was my wild feminine dream, untamed by responsibility. These days, my passport is expired. Motherhood has completely transformed my perception of the wild feminine.  I recently tried to sum up this change to an old friend, and the best way I could describe it is was a loss of spontaneity and adventure.  That might seem terrible to some.  It actually sounded terrible to me at first....

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The Wild Feminine- A motherhood throwback

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