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Why Yoga Makes Mummies Happy: The role of Yoga in creating the love hormone ‘Oxytocin’

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Why Yoga Makes Mummies Happy
The role of Yoga in creating the love hormone ‘Oxytocin’

By Cheryl MacDonald BA Hons CYT E-RPYT

The fact is that yoga actually makes you happier. The ‘love hormone’
Oxytocin helps you to relax and reduces blood pressure and cortisol levels.
Yoga is now well recognised as one of the ways to encourage the body to
release this amazing hormone and built in anti-stress mechanism.
When the various limbs of yoga are practised, oxytocin is released. Deep
breathing warms the body, and warmth is one of the key elements that allow
us to release Oxytocin. By taking the body through the practice of yoga
asana (postures) we warm the muscles and joints, make the physical body
more comfortable and relaxed. By then continuing the practice with
savasana (deep relaxation) and meditation, we encourage the production
of oxytocin even further.
Lululemon_Yellow_Yoga
What is Oxytocin?

Oxytocin is that magical hormone that rushes through the body when we first
fall in love. Oxytocin can take us to the dizzy heights of a love sickness that
makes food and sleep seem so much less important than looking into the
eyes of our new found love.

Some of oxytocin’s main functions are preparing the female body for
childbirth, stimulating milk production and ‘let down’ so that baby can nurse,
and encouraging the bond between mum and her newborn baby.

The hormone is also plays an important part in sexual arousal and is released
when you have an orgasm. Its important in nonsexual relationships too and
presence of the hormone has shown to increase trust, generosity, and
cooperation. It can also create a nurturing aspect within males and females
who are not parents.

Why does Yoga make you happy?

Yogic breathing (of course!) When the vagus nerve is inflamed your breathing
becomes more shallow. Your body has gone into fight or flight mode and you
have started to panic. Stop right here and allow yourself to breathe deeply.
Pranayama (or yogic breathing) encourages to take time to just stop, and
focus on the breath.

Pregnancy and motherhood can bring a lot of huge physical, emotional and
environmental changes that can be difficult to adapt to. Taking some time
each week to just BREATHE during yoga class, bringing your attention to the
breath, focusing on the breath alone, not worrying about anything else, can
allow oxytocin to be released and deepen that relaxation. Slow steady
breathing is all that you need. Sometimes we get so caught up in ‘getting the
posture’ that we forget to breathe. Check yourself and make sure you ARE
actually breathing (you’d be surprised.)

Warming the body through the practice of Asana

It is important to warm the body before undertaking the physical practice of
yoga (asana) so as not to damage any joints and to ease the body gently
into the postures. This is especially important for pregnant and post natal
women, whose bodies are and have undergone physical stress and growth
over a period of time. During the practice of asana and pranayama, the
body generates heat and warms the body inside and out. Extra bonus?
When we are warm and relaxed, the body releases more oxytocin…

Chilling in Savasana

At the end of class, don’t just jump up and run out of class. Savasana, deep
relaxation at the end of class is your reward for all of your hard effort earlier
on. Learn to enjoy the relaxation, be aware of any random thoughts that go
through your mind – and just let them go. This is known as ‘monkey mind’
(What will I have for dinner? What did she mean by that?) – acknowledge
these meaningless thoughts and really take time for yourself – just focus on
the life force – the breath. That’s all you need to do. And enjoy the scrummy
feeling of the copious oxytocin rushing through your body. Sigh.

Why is Oxytocin so important for mummies

In a study of 65 women with depression and anxiety, the 34 women who took
a yoga class twice a week for two months showed a significant decrease in
depression and anxiety symptoms, compared to the 31 women who were
not in the class.

During Birth

Oxytocin helps birthing women through labour encouraging surges or
contractions as well as providing pain relieving endorphins and an altered
state of consciousness or bliss (known as labour land) that makes most of
childbirth seems ‘dream like’ or surreal. As soon as baby is born, it makes
mum fall in love in the greatest way possible, with their newborn baby.
In the first few moments after giving birth, a mother receives the largest rush
of oxytocin that she will ever experience in her lifetime. Oxytocin flows
between mother and child every time baby is breastfed which encourages
bonding and attachment.

During birth we can encourage the release of oxytocin by making sure that
mum has privacy, feels safe and comfortable, has a dimmed room and is left
in peace. Yogic breathing and practice of adapted savasana during
childbirth can aid the release of this special hormone.
Antenatal and Postnatal Depression

Yoga helps to balance hormones and stabilizes the endocrine system. By
practising yogic relaxation techniques, we can balance cortical activities
and the nervous and endocrine systems, reducing the body`s reaction to
stress. As a result, the body produces less adrenaline, noradrenaline and
cortisol, (all stress hormones) and mum feels much more balanced and stress
free.

Also, prenatal depression studies indicate clinical depression alleviates by half
if only we can talk to a friend who listens to us and oxytocin is shown to
increase when we receive empathy. The social aspects of getting out to
perinatal yoga classes either before or with baby help mum and baby
socialize with other mums around them.
Baby Bonding

Remember oxytocin is about being personal in ways that give our time
together significance and shape moments of laughter and pleasure. Follow
the instinct to reach out and strengthen ties with invitations to share together
and enjoy your pregnancy and life.

There is ample evidence, that oxytocin and another hormone known as
vasopressin are critical for the bonding process, especially as it relates to
social and reproductive behaviour. Both chemicals help encourage bonding
and maternal behaviour.

Cheryl MacDonald is the founder of YogaBellies® which specializes in
perinatal yoga and natural birth preparation. She is the creator of the Birth
ROCKS® childbirth preparation method and has trained YogaBellies®
teachers across the world. Cheryl has been working with pregnant and
birthing women for almost ten years. She is mother of one lovely three year
old buy and lives with her husband in the west end of Glasgow.

The Princess and The Pranayama By Cheryl MacDonald

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prince william turns 30. Kate middletonBy Cheryl MacDonald BA Hons E-RPYT, Perinatal Yoga teacher and Childbirth educator

 

The now glowing Kate Middleton, Duchess of Cambridge has given up her punishing exercise routine in wake of her pregnancy and is now practising yoga to help ensure a natural, drug free birth for the pending heir to the throne.

Why yoga during pregnancy?

Yoga is being hailed as THE form of exercise of pregnant women everywhere, allowing mother to remain fit and flexible while building a strong mind and body to prepare for childbirth. The focus of yoga during pregnancy works on relaxed stretching (asanas), yogic breathing (or pranayama) and deep relaxation or savasana. Yoga during pregnancy and also post-partum with baby can decrease the incidence of antenatal depression and has been proven to actively encourage mum and baby bonding, even while in utero.

 

Where do I start with prenatal yoga?

I highly recommend if you are completely new to yoga, then you should join a special prenatal yoga class with a properly qualified perinatal yoga teacher (200 hour yoga teaching qualification with specialist perinatal yoga training a minimum.) If you are a yoga newbie and do wish to practice yoga in the first trimester, look towards relaxing poses and deep breathing, focusing on meeting and getting to know your baby.

 

Five safe yoga postures for pregnancy

Here are some easy to try yoga postures to try at home. Remember that unless you are an experienced yoga practitioner with an existing practice, you should not undertake yoga until 14-16 weeks gestation.

 

Cat Curls (Bidalasana): Bidalasana helps relieve lower back pain and to release the length of the spine, a common problem during pregnancy.

– Get down on your hands and knees with hands placed directly under shoulders and knees under the hips.

– Inhale and lift your heart, stretch back through your tail and concave your spine.

– Exhale and roll your spine, lowering the head, pressing through the hands back to straight back.

 

Cat Curls in pregnancy differ from your normal cat curl as we don’t curl the abdomen towards the floor, after curling up we simply return to flat back or table top.  Repeat following your breath – Inhale as your curl the spine up and exhale back to flat back.

 

Childs Pose (Balasana):

– From any kneeling position, sit your tail back toward your heels.

– Take the knees as far apart as you need to to make your bump comfortable.

– Sit back as far as is comfortable and rest your head toward the mat. If you can’t reach your head to the mat, rest your chin on your hands.  You can stack your fists and rest your forehead there or use a block if you can’t quite get down. Otherwise, you can stretch your arms out long in front of you and lower your head all the way to the mat.

 

Avoid balasana if suffering from sciatica.

 

Bound Angle Pose (Baddha Konasana): Baddha Konasana is a classic pregnancy yoga posture and is excellent for helping to open up the hips and pelvis in preparation for birth. This is a posture that be practised at night while reading a book or watching TV and is especially important for the later stages of pregnancy in the third trimester.

 

– Sit on your mat with the soles of the feet together.

– Bring your heels as close to the groin as possible and pull the shoulder back and down away from the ears to straighten the spine.

– Hold the feet with the hands and (with a straight spine) begin to gently bend forwards from the hips – only as much as is comfortable – please do not squish your baby!

– Remember to breathe in and out through the nose.

 

Downward Facing Dog (AdhoMukkhaSvanasana):  Downward dog can be practised with feet wider apart than normal to accommodate your bump, although ideally no further apart than hip width.

– Push into the palms of the hands and pull up on the hip bones.

– When and if ready, takes the heels to the mat. It’s fine to keep the knees bent when pregnant and focus on stretch from hands to hips, lengthening the back.

 

Only hold any inversion for 5 seconds during pregnancy and if you feel dizzy or nauseous at all, come back down onto the mat and into child pose and relax.

 

Yoga Squats (Malasana): Squats are great for building strength and stamina during pregnancy and in preparation for birth. Many women like to squat while birthing. As you get bigger in pregnancy, use props such as blocks, bolsters or a rolled up blanket to rest your bottom on. Focus on relaxing and letting your breath drop deeply into your belly.

 

– Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward.

– Squat toward the floor as though you were going to sit down in a chair.

– Contract the abdominal muscles, lift your chest, and pull the shoulders back and down. Most of your weight should be toward your heels. This can be done against the wall for support.

 

Remember to avoid wide legged postures if suffering from pelvic girdle pain or PSD.

 

Cheryl MacDonald is the founder of YogaBellies which specializes in perinatal yoga and natural birth preparation. She created the Birth ROCKS natural birth preparation method and has trained over 70 YogaBellies teachers across the world and has been working with birthing women for almost ten years. She is mother of one lovely three year old buy and lives with her husband in the west end of Glasgow.

 

MUMS CAN GET THEIR MOJO BACK IN 2012 WITH THE MuTu® System

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If you want to get stronger, fitter, leaner and more confident in 2012, forever, need look no further than the MuTu® System 

The MuTu® System, has been created by Wendy Powell, a mother of two who has been there & done it, and is also an experienced, highly qualified pre & post natal fitness professional. Her unique, proven, step by step 12 week programme and video series of restorative exercises, effective workouts, yoga and motivational techniques is ideal for women who want to rediscover their waistline AND body confidence, however long ago they had their baby.

Five interconnecting elements have been woven together to put a mother’s body back where she wants it.  MuTu Core is the *find your waist & flatten your tummy* bit, MuTu Breathe, the *tone your pelvic floor & chill out* bit and MuTu New Mum / MuTu Intensive is the *time to get sweaty & shape your body* bit. MuTu Posture is the *stand tall & find your mojo* bit and MuTu Food is the *eat right with no hang ups* bit.

 

Wendy Powell, said, “There’s a huge amount of advice out there for brand new mums but the physical effects of pregnancy, childbirth and mothering – weak pelvic floor, saggy tummy, weak core muscles, back ache – can go on for years, and this is what I tackle. The MuTu® System really ‘GETS’ the practicalities, hormones, emotions and pressures mums face. By following the programme you can stop being confused by conflicting advice and get your body – and mind – back in good working order and shape, however long ago you gave birth”.

She added, “The programme works because it gives women the tools, information and guidance they need to change habits and take responsibility for their bodies once again. The holistic approach is about working out, eating well and increasing self-esteem so you feel sexy, capable, strong and healthy in a world full of quick fixes and unrealistic expectations that just don’t work”.

“Thank you for MuTu – I have been totally motivated & have stuck to a programme for the first time ever! – Wendy, you have achieved the impossible!” Emi, mum of 2

For more information go to Mutu System

Downward Facing Cat {Miscuit Tin}

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The downward facing dog cat is not a yoga pose I’d personally chose to do whilst precariously perched on a balcony ledge. That doesn’t deter this chilled kitten… Kawaii!!!!

Alexandra Aitkens on Yoga and finding peace.

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I interviewed Alexandra Aitkens and found a young women who has found her calling teaching yoga. I think we can all benefit from the answers below.

1) You have had many, mostly creative careers. Which one do you find most satisfying?

By far teaching kundalini yoga and sharing these miraculous tools and techniques.  The pectice of Kundallini yoga will awaken your potential and give you the power to actually complete your dream heaven on earth.

2) You teach yoga now. What advice can you give to people who want peace in their lives?

Meditate every day it will clear the rubbish out of your mind!
Start by trying one of these meditations for 3 minutes everyday and experience all the benefits for yourself.

http://www.yogamint.com/videos/yogamint_videos

3) What is your favourite yoga move?

My favourite yoga move is the one minute breath. Your life is counted in breaths not years. This breath will make you eternal. The average breath is 20 – 25 times a minute. In good health you breath 10-12 times a minute. If you practice the one minute breath you will have control of your mind.

Inhale 20 seconds
Suspend 20 seconds
Exhale 20 seconds

Or perhaps listening to or singing to  the mul mantra which leads you do you true purpose or destiny.
http://www.amazon.com/Mul-Mantra/dp/B000QQGF8Y

4) Tell me about Blue Light Yoga.

Blue Light Yoga is a  501c non- profit organization… bringing the healing power of yoga to underfunded schools, hospitals, prisons, & shelters, and to people whose lives and lifestyles could be transformed by yoga and meditation worldwide.

Blue light yoga has a new exciting project. We are planning our school in Amritsar India.

Blue Light School in Amritsar India
Blue Light realises the fact that helping is not simply a matter of dispersing money but of making a deep, long-term commitment to educate and train people to be the best they can be.

Childhood is the time when a young person needs nurturing, schooling, time to play and be given the opportunity to be excel in life.

India is home to the largest population of working children in the world. But child labour like child trafficking, infant mortality, child beggary and child marriage are just symptoms. The root cause lies somewhere else. Educating these children is the only way to care for them and protect their welfare. An Education that empowers them to earn a livelihood and an education can teach them to lead better lives.  Blue Light works as a catalyst to change the lives of numerous such underprivileged children and youth for the better with great empowering success.
Our curriculum will also include traditional Indian Subjects like Maths and Numerology, Gurmukhi, Philosophy, Ayurvedic medicine, Kirtan and Yoga.

These classes and special courses are open to Global visitors by donation.

www.bluelightyoga.net

5) What was your favourite acting job?

Facing rudeness and crudeness with compassionate sweetness.

6) What is next for you?

Continuously deepening my understanding of kundallini yoga and sharing all the discoveries, love and wisdom on how to be happy , healthy and peacefully relaxed.

7) What makes you happy?

Realising everything that happens is a blessing to help you grow to experience how miraculous your lovely life is.

Thank you Alexandra.