Rainbow Yoga

Weekly Yoga Sessions

Marinor; River Estate; Canefield

Mondays and Wednesdays

5 PM to 6:30 PM

Mondays 5 PM

Beginner’s Yoga with Silk Asara

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Wednesdays 5 PM

Beginner’s Yoga with Trudy Prevost

CARILEC Conference Oct 2012 1

Mats provided; bring your own water; turn off your cell phone; wear comfortable clothing with out large buttons or zippers

ROSS UNIVERSITY SCHOOL OF MEDICINE

 CAMPUS LIFE YOGA WEEKLY CLASSES

 Starting Saturday September 6!

Provided free by Campus Life for all members of the Ross University Community.

I absolutely love teaching these classes. Come out and find your muscles from within; learn of published studies on yoga; study ways to prevent RSI from working at a desk; stretch your body and release stress.

TUESDAYS & THURSDAYS

4:00 – 5:00 pm – Beginners

5:00 – 6:00 pm – Intermediate

6:00 – 7:00 pm – Cardio Vinyasa Flow

SATURDAYS

9:00 – 10:30 am – Beginners

10:30 – 12 noon – Intermediate

12 – 1:30 pm – Cardio Vinyasa Flow

 

LOWER SEASIDE DECK

In case of torrential rain 3rd floor CAC Building

 

Posted by: Trudy Prevost | September 3, 2013

The Science of Pregnancy Yoga

1st download 559

 

I had wonderful births. Birthing was an intense but manageable experience for both children. I used yoga through out my pregnancy as well as after to keep my body fit.

I used yoga techniques during my birth to assist the transitions in my body. When I arrived at the hospital both times I was told you are too calm you are not ready but when they checked I was 10 cm dilated and very ready! :)

I went home directly after for one birth and the next day for the other. I did not experience post partum depression and the recovery process was quick and easy.

One of the reasons I took a 2 year or Masters Degree in Teaching Yoga is I wanted to share the wonderful experiences I had during pregnancy and after. My training included Pregnancy Yoga.

Studies have now backed up my experience

In 2005 researchers who studied 335 women who either took an hour long yoga class or walked an hour each day during their second and third trimesters found that the women who did yoga were half as likely to give birth prematurely (14 versus 29 percent) and had lower emergency C-section rates (23 versus 33 percent) than the walkers. The yoga moms also had lower blood pressure and better fetal growth rates, on average.

In 2012 a study released on Yoga and Depression showed that high-risk women  who underwent 10 weeks of 90-minute sessions of mindfulness yoga found it helped to decrease depressive symptoms, and boost feelings of bonding between the mothers and their babies still in their wombs.

 

 

Posted by: Trudy Prevost | September 3, 2013

Challenges during Pregnancy Yoga

Belles

CHALLENGES:

Nausea: Many women experience nausea or morning sickness; especially in the first trimester.

What you can do: If your morning sickness is not severe and you feel all right practicing, try not to practice on an empty stomach. Eat a small portion of fruits or vegetables before class. Other good choices that digest quickly: a smoothie, bush tea, coconut jelly or sea moss. Some experience relief with gentle backbends.

 

Back Pain: Many women will suffer lower back and pelvis pain during pregnancy. Often sciatica, occurs as the sacroiliac joint is compressed from the added weight in the belly. Additionally, the hormone Relaxin can overly relax the back support muscles. These symptoms usually go away by three months after delivery. Taking some simple steps to protect your back while pregnant can significantly decrease symptoms and perhaps even prevent back pain altogether.

What you can do: Practice pelvic, lower back and hamstring releases and gentle core strengthening exercises. If you’ve already had sciatic problems before coming to class, it may not be useful to do stretches for it. Rather, relieve the pain through rotating the joint inwardly using kneeling positions, and/or gently rocking over and massaging the buttocks. Try a heat bag on the pain spot after class.

 

Tail Bone Pain Seated: Some women experience pain in the tailbone area when seated.

What you can do: Sit on a cushion or rolled up mat. Omit seated position from your practice and check with your doctor if that does not help. Practice Cat Lift and Cat Tilt. Practice Knees to Chest drawing circles with the knees to massage the lower back area.

 

Hemorrhoids: During the later stages of pregnancy it is best not to sit on heels if prone to hemorrhoids.

What you can do: Eat flaxseeds every day. Eat whole grains and lots of fruits. Place a cushion, rolled up mat or folded towel between the buttocks and the floor.

 

Heartburn/reflux: can occur with the change in the hormones during pregnancy.

What you can do: Try raising the shoulders or torso to create a slope with head up, or try sitting up doing variations of the postures.

 

Swelling of hands and feet, or varicose veins can be due to poor fluid redistribution. It can also be caused by allergies.

What you can do: Try resting with feet up on a chair or wall. In the last trimester, keep hips at a wide angle (20-30cm) from the wall. Exercise if at all possible and do lots of hand and foot movements.

 

Round ligament spasm can occur to the ligament that connects from the corner of the uterus through the groin and pubic area. The ligament spasms, causing a sharp pain like a stitch, usually on the right side.

What you can do: Try bending over at the waist, practice Cat Tilt and Cat Lift standing; sitting; kneeling; hands and knees or cross legged. Practice Knees to Chest.

 

Mood swings can occur from the hormonal changes, inducing emotional states ranging from elation to depression. Yoga helps balance the endocrine/hormonal system and our body’s reaction to it.

What you can do: Practice yoga regularly; including Breathing Techniques and Relaxation and Mindfulness Techniques. Scientific studies show this can improve mood and ease depression during pregnancy.

These tips are to assist and aid those going through pregnancy; they cannot replace the wisdom of a trained medical professional; always share all experiences with your doctor.

Posted by: Trudy Prevost | September 3, 2013

Trimester Adaptations in Pregnancy Yoga

Belles

 

TRIMESTERS – Each trimester brings different issues.

1st Trimester

The first three months of pregnancy are a time of major changes in your body. Long before any outward manifestation begins to get in the way of doing poses, things feel different on the inside. Hormones are released that build up the uterine lining, and blood volume increases to facilitate this construction. Blood pressure drops so that the heart can pump all the extra liquid. Muscle tissue begins to relax and joints start to loosen in order to allow the uterus to stretch as the baby grows. The early part of this trimester (before week ten) has the highest risk for miscarriage, so physical activity during this period should encourage an optimal environment in the uterus to insure implantation of the embryo and proper attachment of the placenta. It is the challenge of first trimester yoga practitioner to listen to listen to those internal messages; the same challenge that is at the core of any yoga practice: listening to the body.

 

2nd Trimester

The second trimester is the glory days for prenatal yoga. Your morning sickness has probably passed (or will do so soon) and your belly is growing, but hasn’t yet begun to hamper your ability to move freely. This is the time to get into a rhythm of regularly attending prenatal yoga classes. You may start to feel uncomfortable on your back during this time. Many choose to lay on back for the first stage of relaxation and then take the side lying relaxation pose whenever they feel to.

 

3rd Trimester

As the third trimester progresses, prenatal yoga may become more difficult (just like walking up the stairs, tying your own shoes, and turning over in bed). Your belly becomes a real factor, as do general tiredness and feeling cumbersome. If you were able to practice yoga with some vigor in the second trimester, give yourself the leeway to ease up now. All poses that compress the belly should now be avoided. Take an increasingly cautious approach as your due date nears, but there is no reason to stop practicing prenatal yoga as long as you feel up to it. Studies show that women who exercise during the third trimester achieve the greatest benefits. At the start of this trimester you may still be lying on back for the first stage of relaxation and then taking the side lying relaxation pose whenever you feel to. Sooner or later you will feel uncomfortable on your back; almost for sure towards the end of
8th month; then we take a side relaxation pose.

 

Posted by: Trudy Prevost | September 3, 2013

Beneficial Exercises for Pregnancy Yoga

Belles

Pelvic Floor: Pelvic floor lifts – Mula bhanda, Keigel or Elevator; are the best techniques for toning pelvic floor muscles. Practicing these poses (10 to 50 times a day if possible) promotes greater awareness of pelvic area which can: aid birthing; prevent incontinence; prevent hemorrhoids; prevent prolapse (collapse) of pelvic floor muscles; facilitate recovery after birth; enhance sexual experience and bring awareness to opening the cervix and birth canal for birthing.

Pelvis: Any posture which opens up the pelvis is invaluable during pregnancy. Butterfly (lying or sitting), pelvic clock, knees to chest, lying down cross legged, squats, seated or standing wide legged forward bends.

Hips: Hip openers will help create the flexibility that will make giving birth easier. Working with the hips during pregnancy is excellent however it is not a good idea to hold deep sharp folds at the hips for a long time, as this can stop blood flow. If you’re resting with your legs up the wall, it is best to have your buttocks approx 20-30 cms away from wall.

Legs: standing poses strengthen the legs; promote circulation, may reduce or prevent leg cramps.

Back: Massage back throughout pregnancy with gentle twists, knees to chest and child poses. It is also advisable to do some stretching such as the hamstrings stretch or forward bends. Side stretches and gentle back bends are very beneficial.

 

Posted by: Trudy Prevost | September 3, 2013

Adaptations for Pregnancy Yoga

Belles

PRENATAL YOGA EXERCISES

There are 100’s of yoga poses that can be safely and comfortably practiced in pregnancy but every woman’s body is different. You’ll find experts don’t always agree as to what is appropriate or best for pregnancy. Be Body Honest: Trust and listen to your body, only do what feels right for you.

 

Breath Exercises

Cautions: Experts feel differently but most caution pregnant women not to hold the breath for extended periods of time and not to breathe rapidly in and out for long periods of time.

Benefits: Deep breathing gives us more fuel, helps us to manage pain, calms and relaxes our minds and bodies. These exercises will help you strengthen your diaphragm, a muscle used for breathing during first stage and involved in pushing during second stage.

Adaptations: If a breath exercise doesn’t feel right for you, pass and practice 3 part yoga breath.

 

Relaxation Techniques

Cautions: Lying on the back for long periods of time is not recommended

Benefits: Relaxation techniques help prevent unnecessary pain caused by tensing muscles and the fear tension pain cycle. Learning to relax on cue is a crucial part of handling the demands (equivalent to swimming nine miles) of labor and delivery.

Adaptations: On the back: roll onto your side regularly; prop the right hip up with a small folded towel; place support under the knees.  Practice Relaxation Pose lying predominately on your left side as early in your pregnancy as you like. On the side: place pillows or blankets under the belly (when showing), top bent leg or between the knees even under arm and head so all parts of the body are supported.

 

Abdominal Strengtheners

Cautions: Strong abdominal strengtheners should be avoided. Your abs should be allowed to soften a bit to allow for the stretching that is to come. Some feel nausea when doing these poses.

Benefits: Strong yet flexible abdominal muscles can help prevent back challenges, improve ante natal recovery.

Adaptations: Take the gentle or beginners variation and never hesitate to rest.   

 

Standing Poses

Cautions: Most standing poses are fine but standing twists such as Revolved Triangle Pose and Revolved Side Angle Pose, should be avoided because of the pressure they put on the abdominal cavity.

Benefits: Posture awareness.

Adaptations: Take the unrevolved variation.

 

Balance Poses       

Cautions: Most balance poses such as Tree Pose and Eagle Pose are okay, provided they are done cautiously or near the wall in case the student loses her balance.

Benefits: Strengthening the leg muscles and the pelvic floor is important preparation for later phases of pregnancy, and it encourages good circulation in the legs to prevent cramping as blood pressure starts to drop.

Adaptations: Take the gentle or beginner’s variation.   

 

Spinal Twists

Cautions: Deep twists from the belly can compress the internal organs, including the uterus. Strong twists also risk tearing ligaments or placental abruption.

Benefits: Massages spine releasing tightness and tension. Keeps the spine lubricated; more flexible.

Adaptations: Generally just twist more gently. In lying down twists a pillow or rolled up mat can be placed under the knees. In seated twists it can be more comfortable to twist in the opposite direction.  In any twist not turning the head can help to ease off the twist as well.

 

Knees to Chest

Cautions: None

Benefits: When practiced daily this pose can go a long way towards preventing lower back ache.

Adaptations: Any movement which involves pulling the knees or legs into the chest can be made comfortable for growing bellies by taking the knees wider apart; you will still get the same release.

 

 

Squats

Cautions: Some experts feel it is not advisable to move into any deep squatting positions during the first 3 months because squats are too expelling. On the other hand I and many mothers I know have practiced squats throughout pregnancy and no one had any problems. Other experts feel that deep squats should not be practiced after 36 weeks if the baby is breech or you have hemorrhoids. Once again be aware of your body and talk to your teacher if you feel any discomfort.

Benefits: These poses strengthen the legs; wide legged squats are particularly beneficial. Squatting moves will improve the flexibility and strength of your legs and hips, preparing them for good 2nd stage pushing positions.

Adaptations: Widen stance; go less deep into squat; use hands on thighs to help hold weight; the hips should not drop below the knees.

 

Stretches

Cautions: Avoid going further into poses than you are accustomed. Be especially aware of your knees; groin; and abdominal area.

Benefits: Stretching the body regularly can help to keep tightness and tension at bay.

Adaptations: Don’t push into poses rather relax or even, ease off, on the stretch.

 

Jumps

Cautions: Jumps can pose a slight risk of dislodging the fertilized egg from the uterus.

Benefits: not recommended

Adaptations: Step one foot then the other in vinyasa or sun salutation flows.

 

Inversions
Cautions: Strong inversions pose the risk of falling as the body balance is different as the pregnancy advances. Plows can constrict the abdominal area and will feel more and more uncomfortable as the pregnancy progresses.

Benefits: Reversal of blood flow.

Adaptations: Take strong inversions to the wall or avoid them if you don’t feel comfortable doing them. You can substitute Legs Up the Wall or Wall Hip Lift.

 

Backbends
Cautions: In general, avoid deep backbends like Wheel Pose. If you performed this pose easily before the pregnancy, you may continue to do it in the first trimester if it feels good to you.

Benefits: Helps to counteract all the forward bends of everyday life.

Adaptations: Practice supported back bends.

 

Hands and Knees:

Cautions: None.

Benefits: Opinions vary on the effects of this pose; all effects seem to be positive. All fours positions like cat or puppy poses can help get the baby into the optimal position for birth (head down, back to your belly.) It is thought that when you are on all fours, the back of your baby’s head swings to the front of your abdomen. Inna Mae Gaskin utilizes the hands and knees position for shoulder dystocia. Cat or puppy tilt can help to slow down labour.

Adaptations: In Cat Lift look straight ahead instead of up for a less deep stretch in the belly.

 

 

 

Seated or Standing Forward Bends

Cautions: Going into the movement too fast or strongly with a flat back can over stretch the lower back. Rounding the back and going too far can overstretch the central back.

Benefits: Stretches the lower back and hamstrings when practiced with the spine straight and the movement is from the hinge of the hips but stretches center back when spine is rounded. Brings blood flow to pelvic area.

Adaptations: Separate the legs to accommodate the belly. Place hands on thighs to hold some of weight.

Posted by: Trudy Prevost | September 3, 2013

Tips for Pregnancy Yoga

Belles

A typical class starts with a short relaxation during which we focus on tuning into the body, the breath and the baby. Then we practice yoga exercises that gently strengthen and stretch the body; as we practice; we share tips and hints on pregnancy and childbirth. We close with a special guided relaxation technique that can help during the labour and birthing process. It can be a chance to meet other soon to be mothers and have a great time in a warm caring environment.

Keep in mind that this is a time to become more in tune with your body and really listen to what it needs to do. Go slowly and softly especially as the pregnancy advances; keeping in mind your body can change from day to day. Never feel pain; don’t push, press or strain into a pose; just relax and reap the benefits. If a pose feels the least bit uncomfortable (strange, awkward, funny) talk to your teacher to find new ways of doing it that are more comfortable. This applies for a few months after pregnancy too. If something does not feel right, or if your baby seems to object to a certain pose, do not do the pose. Keep in mind every pregnancy is different.

During pregnancy increased levels of the hormones relaxin, elastin, estrogen and progesterone soften the connective tissue surrounding the joints. This is to allow the pelvic joints to expand to accommodate the baby passing through the pelvic inlet during birth but unfortunately, all the weight bearing joints are affected too –especially the knees, ankles and hips. Stretches should not be taken to maximum resistance, just mild tension. Forceful stretches of the inner thighs are to be avoided.

With each trimester; yoga postures are modified to accommodate the growth of the abdominal area. Stretching the belly too much is not a good idea, as the ligaments are already being stretched and you don’t want to risk tearing them. Avoid any movements that ‘cramp, constrict, compress, or overstretch’ the belly.

Avoid lying on the tummy as soon as it feels uncomfortable; usually after the 1st trimester. However, if you feel any discomfort, even in the first trimester, you should always err on the side of caution. Some participants enjoy lying on their side with the top leg bent and knee on the floor in front when tummy poses are being done in a regular class; other adaptations will be presented in class.

During the 2nd and 3rd trimester, there is some open debate as to whether a pregnant mother should be lying on her back for more than 12 to 15 minutes at a time. The concern is compression on the inferior vena cava can slow the flow of blood to the uterus. We do recommend that women lie on their side but we are also aware that we all carry our babies differently and that not every pregnant woman will have vena cava compression. Some women in our prenatal classes have been comfortable doing this right up to the end of the 8th month. They all had healthy normal births and neither mom nor baby has had any complications since. Lying on the back for too long can make you feel dizzy and nauseas, short of breath or just funny.

You may not feel comfortable discussing your pregnancy with many people in the first trimester. But it is important to tell any yoga teacher that you are pregnant so they can assist you with modifications. Ask the teacher to be discreet if you are not yet ready to go public.

Take the time to stop and rest on your side whenever you feel to during the class. If that is what your body needs; you are still doing yoga! This can be a time to go inward and tune into your breathing, and your baby.

Left side is considered the best side to lie on. When you get up from the floor; roll onto your side and use the hands and arms to push up.

Individuals who are susceptible to premature labour may be cautioned not to exercise too vigorously to avoid the risk of initiating contractions.

Omit poses that press the heel into the uterus while folding or sitting.

Pregnant women reach their maximum capacity at a lower level of work then when non pregnant, especially with weight bearing exercise.

Practice during pregnancy should be modified to accommodate the growing baby and protect the placenta. Always practice as if the belly (baby) were larger than it actually is.

If you experience cramping, uterine contractions, bleeding or prolonged cessation of fetal movement, stop practicing immediately and contact your doctor.

Drink small quantities of water during practice to prevent dehydration and uterine contractions.

Beginners: Many women explore yoga for the first time during pregnancy, so don’t worry that you will be the only new yogi in class. Go slowly; enjoy the new experience of feeling the body within.

Experienced: An experienced practitioner can do a pretty normal practice for the first three months. The process of adapting poses to fit the ever changing shape of the body during the 9 months of pregnancy brings a whole new depth to your practice.

Home Practitioners: If you use yoga videos, get a prenatal one. You may want to try attending a prenatal yoga class for the camaraderie and sense of community these classes foster.

High Risk Pregnancies: At least one private class is recommended for a high risk pregnancy.

If you are going off island: Look for a prenatal rather than a beginner’s class. If you can only find a beginner’s class make sure to tell the teacher you are pregnant before hand.

Posted by: Trudy Prevost | September 3, 2013

Benefits of Pregnancy Yoga

Belles

Prepare emotionally and physically for labour with Rainbow Yoga.

Rainbow Yoga Prenatal classes typically include yoga exercises to strengthen and stretch the body; breathing exercises to increase calm, focus and balance; and relaxation techniques to release deeply held tensions.

Another wonderful thing you can get from attending prenatal yoga classes, is a chance to meet and compare notes with other pregnant women. This can prove an invaluable source of support and information

A yoga exercise program is a gentle way to keep active and supple. The benefits listed below show how yoga can contribute to a smooth pregnancy, natural childbirth and restoration of body shape after childbirth.

Prenatal yoga exercises can help:

  • reduce nausea and mood swings.
  • boost energy and lessen fatigue.
  • restore calm and focus.
  • reduce physical and emotional tensions and stress.
  • enhance strength and confidence.
  • improve posture, stability and balance.
  • create optimal health and awareness.
  • contribute to a faster, easier, less painful labour.
  • reduce the likelihood and need of medical intervention during delivery.
  • relieve edema (fluid retention) and cramping.
  • strengthen and massage the abdomen.
  • stimulate bowel action and enhance the digestive process.
  • relieve tension around the cervix and birth canal.
  • assist the mother to focus on opening the pelvis to make labor easier and quicker.
  • develop flexibility in the hip region.
  • increase strength and awareness of pelvic floor
  • relieve aches and pains such as backache, sciatica, sore knees, and headaches.
  • If you opt for pain relief, the practice of yoga may help you sense the contractions sufficiently for you to feel that you are not relying exclusively on external cues to deliver your baby.

Post natal yoga exercise can help:

  • restore the uterus, abdomen and pelvic floor.
  • relieve upper back tension and breast discomfort.
  • regain strength and flexibility.
  • prevent and or alleviate postpartum depression.

 

Ross Medical University

CAMPUS LIFE YOGA

First Class Saturday August 31, 2013

Intermediate Yoga Sessions

The sea

Feast your eyes on expansive views of the Caribbean; breathe  deeply of the clean oxygenated air; listen to the sounds of the waves and the breeze in the trees! Take your yoga practice to an intermediate level!  

Weekly Classes

Mondays and Wednesdays – 1 hr sessions
 5 pm to 6 pm

Saturdays – 1 1/2 hr sessions
10:30
 am to 12 noon

Join us on facebook for the latest medical studies on yoga!

Campus Life Yoga

Down Dog Small Class

This traditional hatha yoga class provides a stronger workout for those who already know the basics of yoga.

We release the tightness and tension that can accumulate in our bodies after working at a desk for long periods of time while building our functional fitness through a strenuous workout increasing our heart rate and promoting a good sweat.

We release stress through mindfulness; and incorporate in at least 5 stress management techniques recommended by Mayo Clinic and Harvard University.

We exercise the brain as each class changes dramatically; flows may start seated; standing or perhaps in Child’s Pose.

Classes include: opening guided relaxation; deep breathing techniques; warm up; flow of exercises focusing on strengthening, increasing flexibility, working every area of the body and the therapeutic value of movements; cool down; closing with3 stress management techniques. Focus on mind body breath connection.

We start with a Progressive Muscle Relaxation to awaken our proprioception and bring our mind into the body and the moment. We warm up; exercise all areas of the body; then we stretch and restore and close our session with at least 3 mindfulness/stress management techniques.

This class is offered for those wishing to explore vinyasa flows and stronger exercise variations at an intermediate level. Arm balances; head stands; shoulder stands; plows; planks; often included.

We also offer Beginners Yoga and Cardio Vinyasa Flow Yoga

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Primary Teacher: Trudy Scott Prevost

JOIN US!

Just show up.

On the lower seaside deck. If it rains or construction near by requires we move to the 3rd floor of the CAC building.

Bring water, towel/mat/cloth to lie on.

Yoga mats provided by Ross Campus Life.

Wear comfortable clothing.

We encourage you to turn off your cell phone and take this short time to be in the moment. Your body and your mind will thank you for it.

Provided free of charge for your enjoyment by Ross University School of Medicine CAMPUS LIFE for over 10 years!

On days of strong sunlight Rainbow Yoga provides curtains for your enjoyment.

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