Strength in Labor

When it comes to childbirth, the physical process is as much about the mind as it is about the body. Understanding how breath and movement can enhance your labor experience is key to preparing for the big day. Whether you're planning a natural birth, using interventions, or a combination of both, this class for expectant mothers will offer you practical tools to optimize your birthing experience by blending breathing techniques with movement mechanics. Read on to learn more about what you’ll discover in this two-hour workshop and how it can help you feel more prepared and confident for your upcoming birth experience.

What is the Labor Strength Workshop?

This 2-hour workshop equips expectant mothers with essential breathing and movement techniques to support each stage of labor. The first part of the class will include a gentle movement flow to encourage awareness of our breath and pelvic floor. We'll deepen this awareness in the remainder of the class as we discuss how this partnership comes alive during labor and delivery. We'll walk through evidence-based guidance on movement and positioning. We'll also cover preparing your mind and body for birth, creating your birth plan, and making informed decisions, helping you feel more confident and peaceful about your upcoming birth experience. 

Who is this workshop for? This workshop is ideal for pregnant mothers in their third trimester, but all expectant mothers are welcome. Note that we plan to offer this workshop every 2 to 3 months.

What You'll Learn: The Key Takeaways

By the end of the workshop, you’ll walk away with valuable tools and knowledge to support you through labor. Here are some of the key topics covered:

Setting Birth Expectations: Understand how to communicate your birth preferences with your provider, navigate potential interventions, and make informed decisions.

Preparing Your Body for Labor: Daily movement activities, like pelvic release and hip asymmetry exercises, can help relax your body and create more space for your baby to move into an ideal position.

Creating Mind/Body Synergy: Learn how breath, movement, and mental focus work together to create a powerful and centered labor experience.'

Breath and Movement for Every Stage of Labor: Learn how specific breath and movement patterns can aid your labor and delivery experience, reducing tearing and pelvic floor trauma.

Why Breathing and Movement Matter During Labor

Labor is an intense process, and both breath and movement play a critical role in how your body responds. When you learn to control your breath, you can manage the pain and stress of contractions more effectively. Breathing helps you stay focused and relaxed, which in turn conserves your energy for when you need it most—during pushing.

Movement is equally important. Changing positions frequently during labor can help shift your baby into the optimal birthing position and speed up the progression of labor. Gentle movements, such as walking, rocking, and pelvic tilts, encourage your baby to descend, while positions like squatting or using a birthing ball help open your pelvis.

Understanding the interplay between breath and movement gives you more control over the labor process, helping you stay calm, confident, and present throughout each stage.

Why Choose a Labor Strength Workshop?

This workshop offers expectant mothers a unique opportunity to prepare for labor in a holistic way, combining evidence-based practices with intuitive movement and breathing techniques. If you’re seeking to feel more connected to your body and prepared for labor, this class is an invaluable resource.

Plus, you’ll gain a supportive network of other expectant mothers, learn from real birth stories, and leave with a toolkit that enhances both your birth plan and your birthing experience.

Join us for this enriching two-hour workshop and discover how breathing and movement can empower you during labor. Prepare your mind, body, and spirit for the birth experience you desire!

Managing Anxiety During Pregnancy: Join Our Comprehensive Series

Pregnancy is a beautiful journey, but it can also bring about significant anxiety. Managing this anxiety is crucial for your well-being and your baby's health. At AYL, we understand the importance of supporting individuals through this period, and that's why we've designed our Anxiety Series, tailored to address perinatal anxiety with practical tools and expert guidance.

Our series includes four comprehensive classes, each focusing on different aspects of anxiety and providing practical strategies to manage it effectively.

Class Overview:

• Understanding Perinatal Anxiety: Learn to identify and normalize perinatal anxiety, distinguish between normal anxiety and when it becomes problematic, and explore various management methods.

• Physical and Relational Impacts of Anxiety: Discuss how anxiety affects the body and relationships, and explore beneficial physical treatments like exercise, massage, and acupuncture.

• Nutritional and Sleep Impacts on Anxiety: Understand the relationship between diet and anxiety and how sleep patterns affect and are affected by anxiety.

• Spiritual and Environmental Influences on Anxiety: Examine how spiritual beliefs and practices impact anxiety and discuss the benefits of connecting with nature.

Throughout the series, you'll engage in meditation and mindfulness practices, share experiences with fellow participants, and receive activities to reinforce what you've learned.
When? This four-week series meets on Thursday evenings at 6:30 pm starting August 1st.

• August 1 at 6:30 pm (Thursday)

• August 8 at 6:30 pm (Thursday)

• August 15 at 6:30 pm (Thursday)

• August 22 at 6:30 pm (Thursday)

Where? Austin Yoga Lounge

• 1201 W 6th Street, Austin TX, 78703. Second Floor.

Investment:

• $125 for the series

• $40 for a drop-in class

Meet Your Instructor: Lauren Hagen

Lauren Hagen brings 20 years of experience as a registered nurse, with a master’s degree in adult health nursing from UT-Austin. Her career spans various roles in the maternity and perinatal fields, including fertility, OB/GYN triage, bedside labor nursing, birth center management, doula services, and childbirth education. For the past three years, Lauren has been practicing "Nurse Coaching," a holistic wellness approach that honors the client as the expert in their health journey.

Lauren’s most valuable education comes from her experiences as a single mother of three children. She has experienced pregnancy and birth in various forms: unmedicated and medicated, vaginal, c-section, VBAC, hospital, and home birth. These diverse experiences have taught her that there is no "better" way to give birth and that surrendering to the process of pregnancy, birth, and motherhood is an inherent part of the journey.

Join us for this insightful and supportive series, under the expert guidance of Lauren Hagen, to better understand and manage perinatal anxiety. Your well-being is our priority, and we are here to support you every step of the way.

Second Trimester Yoga

Second Trimester Yoga

Explore how yoga can benefit and support you through all trimesters.

Your flexibility shouldn’t deter you from starting a yoga practice, nor should your pregnancy. Starting yoga practice in the second trimester of pregnancy can offer numerous benefits, even for someone new to yoga:

1. Physical Preparation: The second trimester is often considered the "golden period" of pregnancy, with many women feeling more energetic and experiencing fewer symptoms like morning sickness. This makes it an ideal time to start gentle exercises like yoga to build strength, flexibility, and endurance in preparation for childbirth.

2. Alleviate Discomfort: As the body changes during pregnancy, it can lead to back pain, hip pain, and swelling. Yoga poses tailored for pregnancy can help alleviate these discomforts by stretching and strengthening the muscles, improving circulation, and promoting better posture.

3. Reduce Stress and Anxiety: Pregnancy can bring about various emotions and anxieties, especially for first-time mothers. Yoga incorporates breathing exercises and meditation techniques to help calm the mind, reduce stress, and promote emotional well-being.

4. Bonding with Baby: Yoga practice can provide a unique opportunity for the mother to connect with her growing baby. Many prenatal yoga classes incorporate mindfulness techniques that encourage awareness of the baby's movements and presence, fostering a deeper connection between mother and child.

5. Preparation for Labor and Delivery: Certain yoga poses and breathing techniques can benefit labor and delivery. Prenatal yoga classes often include exercises that help strengthen the pelvic floor muscles, teach breathing techniques for pain management during labor, and encourage relaxation, which can all contribute to a smoother childbirth experience.

6. Community Support: Joining a prenatal yoga class provides an opportunity to connect with other expecting mothers. Sharing experiences, concerns, and tips with others going through a similar journey can offer valuable support and camaraderie.

7. Improved Sleep Quality: Many pregnant women experience difficulty sleeping due to physical discomfort and hormonal changes. Yoga can help promote better sleep by relaxing the body and mind, making it easier to fall and stay asleep throughout the night.

8. Postpartum Recovery: Establishing a yoga practice during pregnancy can also lay the foundation for postpartum recovery. Building strength, flexibility, and mindfulness skills during pregnancy can aid in the recovery process after childbirth, helping the body regain its pre-pregnancy strength and vitality more effectively.

Overall, starting yoga in the second trimester of pregnancy, even without prior experience, can provide numerous physical, emotional, and social benefits that support overall well-being during pregnancy and beyond. However, pregnant individuals need to consult with their healthcare provider before beginning any new exercise regimen, including yoga, to ensure it's safe for their specific circumstances.

Prenatal Yoga: What to expect!

Prenatal yoga is a wonderful experience for students that are new or tenured to the practice. Because your body is experiencing so many changes: from hormone shifts, to your body making space for another human - prenatal yoga looks slightly different than your usual yoga practice.

These classes are designed to cater to all levels of experience, making them accessible and welcoming for beginners. Participants, regardless of their prior yoga background, can expect a focus on gentle stretching, easy-to-follow movements, and breathing exercises. We move slower , focus on the breathe for longer. The classes aim to create a supportive environment where everyone, regardless of their familiarity with yoga, can enjoy the benefits of improved flexibility, strength, and balance during pregnancy.

We encourage our students to practice with a naturally long and relaxed breathe, preparing the mind and body for labor. During a prenatal yoga class, you are in control the entire time. If something doesn’t feel right, you can get out of the pose at any time and find something that is beneficial to you and what you need.

Our goal at Austin Yoga Lounge, is to create a space where you meet yourself and your baby on the mat. We want you to work with your body and accept the various changes as they present themselves throughout the proceeding days, weeks, and months.

Additionally, these classes provide an opportunity for newcomers to connect with other expectant mothers, share experiences, and build a sense of community.

As with any movement program during pregnancy, it's advisable for individuals to consult with their healthcare provider before starting, ensuring a safe and enjoyable experience for all.

Austin Yoga Lounge: Prenatal and Postnatal Yoga

Join us for class!

Yoga through the trimesters

First Trimester Yoga

Explore how yoga can benefit and support you through all trimesters.

During the first trimester of pregnancy, it's generally recommended to focus on gentle and prenatal-specific yoga practices that prioritize safety and comfort.

Here are some types of yoga that are generally considered safe during the first trimester:

When practicing yoga during the first trimester:

• Listen to Your Body: Pay attention to how your body feels, and avoid any poses that cause discomfort or strain.

• Avoid Overheating: Pregnancy increases your sensitivity to heat, so avoid hot yoga or strenuous practices that may lead to overheating.

• Stay Hydrated: Drink plenty of water before, during, and after your practice to stay hydrated.

• Consult Your Healthcare Provider: Always check with your healthcare provider before starting any new exercise routine, including yoga, to ensure it's safe for your individual pregnancy.

Remember, every pregnancy is unique, so it's crucial to tailor your yoga practice to your own comfort and well-being. If in doubt or if you have specific concerns, consult with your healthcare provider or a qualified prenatal yoga instructor.

• Prenatal Yoga:

  • Specifically designed for pregnant women, prenatal yoga classes cater to the unique needs and changes in the body during pregnancy. Instructors are trained to provide modifications for various stages of pregnancy.

• Hatha Yoga:

  • Hatha yoga involves gentle, basic yoga poses with a focus on breathing and relaxation. It's generally a good option for beginners and can be adapted to accommodate the changes in your body during pregnancy.

• Restorative Yoga:

  • This type of yoga involves gentle poses supported by props like blankets and bolsters, promoting relaxation and stress reduction. It's a great choice for the first trimester when fatigue and nausea may be more pronounced.

• Yin Yoga:

  • Yin yoga focuses on holding poses for an extended period, promoting flexibility and relaxation. It can be a gentle option during the first trimester, but it's important to listen to your body and avoid overstretching.

• Gentle Flow Yoga:

  • Some gentle-flow or slow-flow yoga classes can be suitable for the first trimester. Ensure the instructor is aware of your pregnancy, and be ready to modify poses as needed.

What are the benefits of prenatal yoga?

Pregnancy is a transformative experience.

Explore how yoga can benefit and support you through all trimesters.

Practicing yoga during pregnancy offers meaningful benefits for both your physical and mental well-being.

It's important, however, to consult with a healthcare professional before starting any new exercise routine, including yoga, during pregnancy. Assuming it's safe for you, here are some potential benefits of practicing yoga during pregnancy:

Posture Support:

• As your body changes, yoga encourages good posture and eases the physical changes of pregnancy.

Pelvic Harmony:

• Picture yoga poses as gentle hugs for your pelvic floor, offering strength and harmony that will prove invaluable during childbirth.

Circulation Boost:

• Yoga's flowing movements act like a comforting breeze, promoting healthy circulation and a balanced fluid flow, contributing to overall well-being.

Community Connection:

• Joining a prenatal yoga class feels like joining a friendly gathering where shared experiences and support create a comforting space for you and your baby.

Strength and Resilience:

• Think of yoga as a supportive friend, helping your body stay strong and resilient as you prepare for the beautiful journey of motherhood.

Stress-Relief Oasis:

• Yoga becomes a calm oasis, allowing you to let go of stress and embrace moments of tranquility, creating a soothing atmosphere for you and your baby.

Breath, Your Companion:

• In yoga, your breath becomes a reliable companion, offering a sense of calm and connection with your baby, especially amid the whirlwind of labor.

Empowering Preparation:

• Through yoga, you gently prepare for childbirth, gaining confidence and a sense of self-empowerment fueled by the love growing in your heart for the little one on the way.