Sunday, May 26, 2013

15 weeks

Month 4!

Week 15

Maternity dress 15 weeks 5 days


Baby is the size of? Orange or Apple

What are this week’s major developments? One way to deal with the havoc of pregnancy hormones: Focus on how much is happening with your baby. She's about the size of an orange this week, her ears have migrated to the sides of her head, and her eyes are moving to the front of her face. Plus, your little smarty-pants can now wiggle her fingers and toes and make breathing movements in preparation for life outside the womb. (

Gender? BOY

Sleep? It is very easy to fall asleep these days I am so exhausted. I am also incredibly exhausted when I wake up. I have been trying to sleep on my left side this pregnancy to train myself for when I am no longer allowed to sleep on my back or tummy. Doctors say to stop sleeping on back between 15-20 weeks so I am now propping a pillow behind my back so I can’t roll over and if it I do its either uncomfortable so I wake up or Tyler lovingly pokes me and tells me I’m on my back. This is making sleep much less comfortable.

Food Cravings? I have been sick since Sunday. It’s been a week!!! I am so excited (knock on wood). Since I have been feeling better I have been trying to eat better. I have been eating lots of apples, string cheese, edamame, turkey avocado sandwiches, hummus and veggies and peanut butter/banana/honey sandwiches. I am a spicy food lover. But since the past few months every time I eat I don’t know if I will be sick after I cut way back on my spicy food. On Friday night I had a craving for Thai food and we ordered spicy delicious food and I didn’t get sick. Happy pregnant lady here.

What I miss? Arm balance yoga practice. Going to Adam’s (my main yoga teacher) classes and workshops.

What I love? It keeps sinking more and more am that I am pregnant which feels great + I LOVE NOT FEELING SICK every second + love knowing the gender and day dreaming about the future with Tyler.

Movement? I have thought I felt movement a few times this past week. It felt like a muscle spasm or twitch. I looked up what people say it feels like and they describe a fish swimming, butterflies flying, popcorn popping or a tapping feeling. So I am unsure if my muscle spasm feeling was baby boy or spasm. They say you feel movement between 16-20 weeks pregnant. I can’t wait to fill this little one moving. I have also been old that boys move more than girls.

Symptoms? Congested nose, heartburn, exhaustion, bloated.

Best moment of the week? My mom and I went maternity clothes shopping on Monday. It was really fun. I got a lot of pretty dresses and some much needed shorts. It was nice to spend time with my mom and talk about pregnancy.  Also this week I got my car detailed. No pregnancy related but much needed.

Exercise? I have been taking the dogs on an hour hike 5 times a week. I have also started doing squats. When we are on the hike and he dogs want to slow down or run of rail and explore I will do 10 squats at 10 different “rest” spots. Boy were my legs soar at first but I can feel them getting stronger. I have also been trying to lift weight 3-4x a week 10 mins is normally my max on weight lifting. I have also been doing a little yoga. Mostly hip, hamstring, quad openers.

Maternity Clothes? Yes!!

Meditation? I have been doing 20 min mediation at night before I go to bed to relax my body, connect with baby, and surrender to a higher power. I also find myself going into a little meditation when I sit down with nothing to do, I will close my eyes and feel the life inside my body.

Appointments? My next midwife appointment is in 2 and a half weeks and my next ultra sound is in a month.


On Monday we are going to Mexico!!! Cannot wait to relax with my husband and spend time with my sister who lives in a different state and create pregnant memories with my mom.

Saturday, May 18, 2013

Second Trimester: 14 Weeks

Month 4!

Week 14

Size of baby: Lemon

This week’s major developments: This week's big developments: Your baby can now squint, frown, grimace, pee, and possibly suck his thumb! Thanks to brain impulses, his facial muscles are getting a workout as his tiny features form one expression after another. His kidneys are producing urine, which he releases into the amniotic fluid around him — a process he'll keep up until birth. He can grasp, too, and if you're having an ultrasound now, you may even catch him sucking his thumb. (

Gender? We found out we are having a BOY!!!!!
this is looking up at his bottom. See the crossed legs, and his face peering down

Tech said "200% boy"

Check out this cute profile and that brain!

Sleep? At the beginning of the week was tuff. Morning sickness shifted to night time sickness and I was running from bed to bathroom multiple times but that has died off (knock on wood).

Food Cravings? Beef Jerky and peanut butter, banana and honey sandwiches. It’s been nice not feeling so sick lately. I have been able to eat salad without wanting to vomit and other veggies which is very exciting.

What I miss? My yoga practice.

What do I love? Feeling more pregnant. After finding out the gender it feels so much more real and I feel even more attached to baby boy Hoggan that is growing inside my belly.

Movement? I thought on 14 weeks 5 days I felt a little twinge or maybe a little twitch while I was driving, but I am not sure.

Symptoms? Stuffy/ sneezy nose, exhausted, some nausea but it is slowing going away

Best moment of the week? Finding out the gender!!! It was so exciting. We went for an elective ultra sound and the ultra sound tech used to be on OB in Europe but would have to go through school to be an OB in the states so he opened up this little shop with his wife. He was so knowledgeable he showed us the 2 hemispheres of the brain, the stomach. He even called our son a yogi because he was sitting in a cross legged position the whole time.

Exercise? Walking the dogs about 1 hour/ 5times a week. I have been trying to lift weights but it didn’t happen this week.

Yoga? Some seated hip openers and some rhomboid upper back work. Really gentle.

Maternity Clothes? I am going shopping on Monday for “official” maternity clothes but I did buy a lot of bigger tanks and some bigger dresses non maternity style.

Meditation? I got a meditation cd from Harshada Wagner and I have been doing some of his online correspondence courses for pregnancy. It has been really great a lot of focus on connecting with baby, relaxation, surrounding baby with love, light, health. I have been finding a spot to sit for 15-20 mins on the hike with the dogs and listening to one of these guided meditations it’s been really nice.

Appointments? We had the gender scan and a midwife appointment. The midwife appointment that went well. Our next appointment is in 4 weeks and in 5 weeks we have another ultra sound were they measure baby’s body parts.  

Friday, May 17, 2013

Neck Should Eblow Wrist Theraputic Sequence

So much of our life is spent in front of us. Think of all the many things you do with your hands in front of your...Texting, computering, reading, paper work, crocheting, yoga, eating, driving, pushing strollers, playing spots... This always reaching forward tightens and impingines parts of our body that can cause pain, discomfort and injuries to our neck, shoulders, eblows, and wrists. This sequence is about opening up the front of our body and as a results clears away many of the injuries assoiciated with these areas.

table with hands several inches in front of the shoulders so there is less weight on the wrist. Lift armpits toward ears to lengthen side bodies and use gravity to melt heart and integrate arm bones into the shoulder sockets. Stay here for several breaths
Table forearms same alignment instruction lengthen side bodeis, melt heart. These poses are helping the arm bones to remember where “home” is. If there is a misalignment in the shoulders it very often translate down causing pain in the elbows and wrists
Childs wide knees, forearms on floor, head supported by block continue to melt back of heart.
At Wall
Pec stretches 1. place one palm on wall like you’re giving the wall a high five. Lengthen the arms bones up and back and then turn your body away from the wall and press from your chest back through your hand into the wall. If you notice the head draws forward press the head back slightly. 2. stand right up to the wall like you are going to kiss the wall and extend one arm out to the side like half of a T, palm facing up. Draw from your fingers back through your shoulder blades plugging the head of the arm bone back into its home the shoulder socket. Press the pinky finger into the wall as you draw the head of the arm bones away from the wall then turn your chest 180 degrees away from your hand and extend from your chest back through your outstretched hand. These pec stretches are incredibly wonderful for the body and clearing out neck, shoulder, elbow wrist problems you could do these 5x a day if you have time.
Down Dog at wall hands are shoulder distance apart hip height. Lift the arm bones up and allow the heart to melt with gravity without dropping the armpits.
At Mat
Down Dog lift up the arm pits and look between the hands, plug the arm bones into the shoulder sockets, drop the head so it’s in line with the arms and melt heart
Cobra move hands forward if weight baring on hands hurt. Lift chest and shoulders up, squeeze shoulders blades together to strengthen rhomboids. Upper arm bones parallel to floor slide head and throat back
Hero pose interlace hands knuckles on head palms facing the sky lengthen side bodies engage shoulder blades together, keep shoulders integrated as you straighten elbows toward sky
Down Dog
finger tips on floor lengthen side bodies, lift arm pits up and squeeze shoulder blades together, melt heart bend elbows out to side as you fold deeper
Wide Leg forward fold with clasp hands (if shoulders are to tight you can hold strap instead of clasping hands). Strong legs, lengthen side bodies, draw shoulder blades toward sit bones to lengthen neck.
Uttanasana armpits lifted as you fold
Down Dog arm pits lift up heart melted
Cobra move hands more forward if weight bearing on hands hurt. Lift chest and shoulders up, squeeze shoulders blades together to strengthen rhomboids which are in charge of holding scapula’s on back. Upper arm bones parallel to floor slide head and throat back.
Dolphin forearms on floor fingers interlaced. Arm bones lifted and heart melted
Forearm stand
Supta Restorative back work
take a blanket and make a skinny roll and place the bottom tips right above the blanket, arms in cactus shoulders should come to the floor. If it feels good on the low back you can extend the legs straight on the floor. If that is uncomfortable for the low back keep the knees bent soles of feet on floor and knock the knees together.
Down Dog- Uttanasana
 Seated Wrist stretches.
Watch the inside of your wrist as you extend your wrist back in the air. You might notice a little bulge that appears. That the wrist retinaculum. We don’t want that to bulge out so with your other hand wrap your hand around your wrist and the retinaculum and apply pressure into the forearm and traction it down. With your hand supporting you’re the retinaculum down you can stretch your wrist and hand in all different directions as you keep pulling the retinaculum down. Yummy. Repeat on second side. This will train that retinaculum to stay sucked into the forearm.
Table with hands a little further forward then shoulders and test the wrists after that wrist stretching retinaculum integration, the wrists should feel stronger
child’s with block under head arm pits suck up into shoulder sockets, heart melts.


Strong Arms Soft Heart Sequence

Life is always asking us can we be strong? Can we be soft? Can we draw in and take care of our self? Can we extend out and share ourselves with others?  
I think it is so cool that we can practice these on our yoga mat.
Principles of emphasis: open to grace aspect of lengthening side bodies, muscular energy and organic energy
Seated Meditation
manual inner spiral legs by grasping each thigh with both hands and rotating inner thigh in and broadening outer though out.
Tadasana half-moon side stretch
Supta Padangusthasana A-B
lift up the ball of the front foot for manual ankle loop
Uttanasana clasp hands behind back lengthen your side bodies toward the floor as you reach your arms toward the sk. Keep your arms and legs strong
Tadasasana clasp hands behind back

Surya Namaskar 5x
focus on the actions of the arms and shoulders. Strong, integrated, straight, with inner deltoid rotating toward the front of room and heart melted.
Pigeon Quad
start with a lifted pose so the hips are pretty high of the ground, then move the knee back further stay integrated with muscle energy by drawing the knees toward each other but you will be closer, but still lifted from the ground and take another quad stretch
Anjaneyasana twisted quad stretch
Mod. Parsvakonasana
cross hands behinds calves and hold on to the front of each shin, bend knees, engage muscles, draw shins in as you broaden thighs out, then scope tailbone press into feet and extend legs.

Baddha Konasana
Adho Mukha Svanasana
press hands into earth strongly, lengthen side bodies, melt heart, reach tail bone toward heels and straighten legs.
Bhujangasana lift one leg up at a time engage it then spiral each leg in lower leg and press toenails into mat, repeat with second leg. Root tail bone toward heals lengthen side bodies, expand rib cage and draw shoulders back.
Vrksasana engage your standing leg and press your bent leg foot strongly into thigh, once this strong muscle energy has been established rooted inner thighs toward back of room widening sit bones and then scope your tail bone into that space. Extending from hips into the ground and from hips up through your extended arms toward sky.
Vira 3 with your legs and arms muscularly engaged rotate your inner thighs in back and wide and scope your tail bone toward your heels lifting your low belly and puffing into your back body. Hug the legs and arms toward midline.
Ardha Chandrasana engage the muscles of the legs. I like to imagine there is a huge beach ball between my legs and isometrically draw the top leg down toward the midline isometrically pressing into the imaginary beach ball. Then extend from your hips into the standing foot, from your hips out the lifted leg, spine and arms.
Parsvotanasna bend both knees making it easier to draw the inner thighs in back and wide creating a healthy lordotic curve in the low back. Use your muscles to hold this good alignment as you straighten your legs –
Ardha Hanumanasna
squeeze your legs and arms together strongly. Bend your knees deeply rotate inner thighs in back and wide, scope tail bone and lift chest.
Wild Thing
Shoulder Stand

Wednesday, May 15, 2013

Discipline leads to freedom

When I was younger this is something I just didn't understand. I thought freedom was not having to follow any rules and doing whatever I wanted, when ever I wanted. My loving father tried to get me to be more responsible so I would have more choices and therefore more freedom in my future but as a 17 little brat punk I didn't get it.

Oddly enough I learned this lesson through the practice of Anusara alignment. This style of yoga emphasis discipline and following specific alignment principles in a specific order. Anusara Yoga also emphasis freedom hugely. Read any article on Anusara and you are bound to come across the word freedom or creativity. I was confused at first. Didn't disciple stifle ones ability to be creative and free? I have learned the answer is NO! In fact discipline is imperative for freedom.

I now believe and have witnessed that if you practice yoga with no disciple, no rules or alignment principles eventually the body will get hurt and you will be severally limited to what you can do. If however you follow simple alignment principles the body will open deeper, you will move deeper in your practice and you will have a wider scope of poses you can perform (with out injuring yourself). On top of this practicing alignment on the mat heals the body, safe guards the body from injury and improves your posture so you will have more vitality and stamina to express your creativity and freedom in your life!

Another simple example of how disciple leads to freedom is our justice system. If one is to follow no rules and be completely free and do whatever they, want when ever they want. Most likely over time they will end up in jail or dead. These scenarios both strip you of your freedom. However if you use your disciple and don't break the law you get to experience much more freedom in your life.

In the sequence below the principle of emphasis is shins in thighs out. You have to be disciple as hugging the forearms and shins into the midline of the body to create stability and as a result of that stability you have the freedom to broaden the upper arm bones and though bones laterally. This space you create in the hips and shoulders is so freeing and removes a lot of held muscular tension. With the upper arm bones broad you can melt you heart (plugging the upper arm bones into the shoulder sockets and integrating the shoulders) with greater ease, and with the hips broad you can scope your tail bone creating strength in the low belly and back.  (S.I.T.O is short for shins in thighs out which is the alignment principle for the legs and we use the same short hand for this alignment principle for the arms but really arms is forearms in upper arm bones out.)

Uttanasana - Ardha Uttanasana
hands on outer shins push shins in with your hands elbows point out to sides like chicken wings and broaden the thighs out so the knees are in line with the second toe
High Runner Lunge Lunge S.I.T.O legs
Urdhva Hastasana standing reach your arms over head with a block (wide) between your hands. Squeeze your forearms and hands toward the midline as you broaden the elbows and slide shoulders onto back body.
Lunge with block between hands S.I.T.O arms and legs
Table -Down Dog S.I.T.O arms and legs
Cobra with hands under elbows and shoulders and chest lifted isometrically slide hands and elbows toward the midline and you broaden collar bones and upper arm bones.
Tadasana clasp hands behind back elbows. Draw heels of hands and elbows toward midline and broaden upper arms and collar bones.- Uttanasana with clasp hands S.I.T.O arms same as in tadasana -Lunge with clasp hands S.I.T.O arms
Uttanasana bound cross right hand behind right calf in between legs and hold on to the front of left shin, left hand crossed behind left calf in between legs and holds front of right shin. Bent knees tracking them over the second toe then squeeze shins together with clasp- broaden thighs then scoop tail bone push from hips to feet and extend legs straight.
Table - forearm table S.I.T.O arms and legs
Forearm plank S.I.T.O arms and legs and scope tailbone to lift core while keeping heart melted.
Cobra S.I.T.O arms
Anjanyeasana prep- Anjanyesasana S.I.T.O legs and scope tailbone
L.L quad S.I.T.O legs and scope tailbone, extend from hips through floor and lift chest. with both elbows bent S.I.T.O arms
Mod. Parsvakonasana hand on hip S.I.T.O legs and arm
Parsvakonasana hand on hip S.I.T.O legs and arms
At Wall:
Table-DD- "L" stand handstand S.I.T.O work heart melted
Handstand back against wall S.I.T.O and scope tail up to heels
Fish twist S.I.T.O legs and arms
Symmetrical Pose to calm down nervous system before shavasana

Want to nerd out on some words:

Synonyms: conduct, control, cultivation, discretion, development, domestication, education, exercise, inculcation, method, orderliness, practice, preparation, regulation, restraint, self-command, self-control, self-government, self-mastery, self-restraint, strictness, willpower
Antonyms: chaos, confusion, disorder, disorganization, neglect, negligence, permissiveness
Synonyms:  ability, discretion, elbowroom,  flexibility, free rein, full play, full swing, indulgence, laissez faire, latitude, laxity, opportunity, own accord, play,range,
Antonyms: captivity, confinement, imprisonment, incarceration, limitation, servitude, slavery

Monday, May 13, 2013

Core Power Asana Sequence

Most people hold fear, worry, anticipation, and stress in their bellies. Our belly is incredibly intelligent. The butterflies, the intuition, and all the other ways the belly communicates with us should how sensitive our “guts” can be. The belly also holds onto a lot! Being pregnant I can feel my fear of losing the baby, my anticipation over what life will be like with a baby, the stress of not being able to do as much as I want to do with morning sickness, just to name a few. Although I am not doing core work or twists right now like the sequence below suggests. In the past I have found these to be the most effective way to bring awareness to my belly to cultivate strength and awareness there so I can let go of what is no longer serving me. My practice these days is more meditative with awareness on my breath and on my belly I clear out the tension and welcome in a sense of calm, love and openness. Sometimes my mantra is as simple as: Inhaling space into my belly, exhaling letting the stress go.
Sucassana: Close your eyes and see a sweet softness manifesting throughout your body. See how all of the tendencies to contract and hold yourself back, hold other people accountable for your needs… see yourself releasing all of those tendencies now.
Supta knees into chest
Supta twisting core work inhale to one side pause and exhale bring back to center. Do it with bent knees first, and then do it with straight legs 90 degrees between thighs and hips.
Crunches core work. Target upper core and puff into the back of your kidneys.
Partner supta Kidney Work Exercise with [strap] which goes under their low back directly below their belly button. The yogi will puff low back into the matt and the partner will try to pull strap out. When good kidney loop is engaged strap shouldn’t move. Try this first with feet on the floor, then with knees bent and feet lifted off floor in line with knees.
Ardha Navasana- half boat pose knees bent, feel strength in your upper belly and your inner thighs. Every inhale brings fortitude and strength into your body.
Navasana boat pose with straight legs.
Janusirsasana- Lift belly and puff kidneys as you fold and lengthen chest toward toes.
Handstands keep kidneys full and heart melted.
L.L twist one hand down
HRL twist one hand down
HRL – parsvotonasana- HRL- Lunge
L.L quad- anjaneyasana
anjaneyasana – ardha hanumanasana – twisted ardha hanumanasna
[2 blocks]
- walk both hands to outside to front foot twist prep- prasarita trikonasana. Inhale breaths lengthens torso exhale breaths twist. Let the twist remove any unintended tightness and twist out stress.
Plank hold 5 breaths inhale feel strong, exhale release any holding that’s not intended- chataranga- cobra- interlace hands behind back shalabasana lift up legs and chest
L twist. Back leg strong, straight and lifted, pull belly away from thigh
supta knees bent feet on floor hands on belly. Feel all the circulation in your belly, blood pumping, heart raising. Can you even feel you pulse in your belly?
roll over onto belly danurasana
Danurasana- rock on to one side kick – center- rock onto other side kick
roll onto back bridge
Bridge clasp hand series
Bridge hold feet come to top of head extend head into floor and stretch heart toward the back of the room
Urdhva Danurasana- come to the top of your head- draw shoulders back- roll more onto the top of your head/ forehead and press up. Press through your strong legs and send your heart over your hands and release anything you no longer need
Supta knock knees together- open arms like “T”. Feel the energy in belly, see if you can feel your pulse there without even touching your belly. Feel how soft your body has become. 5 breaths
Supta hands on knees and draw them in  circle a few times then take circle in different direction.
Thigh bone rooting
Twisting core work knees bent inhale to one side exhale back to center then to other side. Then do with your legs straight 3x
Shavasana set up [2 blankets] to open heart and support cervical curve under neck.
Succasana one hand on chest one on belly, bring an opening to this space. Inhales feel yourself expand and get centered within yourself. When you exhale let go of stress, blame, shame, worry, anticipation…all the unwanted tendencies and tensions release. Make room for love and ease in your body.

Sunday, May 12, 2013


Hanuman monkey god. God of the sun and the wind. He is the symbol of selfless service. The depiction of his pose is out stretched legs and arms that he can leap across mountains to save his people.
Some things to remember in this pose:
There are Golgi Tendons with in the muscle that monitor “danger” and when they feel the body is not protected they contract and seize up to protect the body. We can turn off the “danger alarms” and the resulting contraction by strong muscle work. If you engage you muscle (Called muscle energy in Anusara) for at least 30 seconds the Golgi tendons feel protected and sense the muscles are no longer in danger. As a result they soften and you can move deeper in the pose while keeping the body protected from injury. To be passive muscularly isn’t a good strategy for letting the muscles open.
When I work this pose I am always trying to move past the threshold of “that’s it I have to stop” that thought/action only keeps me stuck. I have to continuously up the ante by staying for moments longer in the space of the pose.
This pose is all about your own progress. You against you! It’s all about the permission you give yourself. And remember it is not about how far you get in this pose it is about the integrity of the journey. Plopping down to the floor hips open muscles relaxed in a pose I refer to as “cheer leader splits” is not as impressive as being 2 feet away from the floor with blocks and hips square and legs engaged.
Practice, Practice, Practice and enjoy the PROCESS.
High Runners lunge one hand down twist
High Runners lunge forearms
Low lunge quad -> anjaniasana
Uttanasana 2 blocks maintain straight legs then bend knees hug shins in- inner spiral
Heros pose roll up blanket or towel and place between knees sit for a while and move blanket down and up calf muscles.
Uttanasana feet on blanket roll for ankle loop. 2 blocks maintain straight legs then bend knees hug shins in- inner spiral -> step foot back Parsvotonasana
Utt- ardha utt 3x
Uttanasana rock from balls of feet to heel. When you go forward femur bones inner spiral when you rock back the sit bones move toward the heels. This will help muscles of the legs get equanimity from hugging in and extending out.
Urdhva hastansa strong muscle energy around legs -> uttansana -> parsvotonasana ME, IS lengthen -> fold 3x Repeat. Muscle Energy engages golgi tendon muscle cells to release letting flexibility increase to release muscle tension.
Uttanasana take right hand around back of right shin and clasp front of left shin, and cross left hand behind left shin and hold on to front of shin this will create shins in, and work on IS and straighten legs and extend back from hips to feet imagine your bones becoming longer
Pigeon quad
Pasarita padotonasana second toes in line with ankles, hold on to ankles, bend knees feel clarity of the four corners of feet as you squeeze lower legs towards each other, then inner spiral the legs in back and apart and root tail bone toward floor to stay anchored in legs.
Parsvakonasana draw muscles up to hip to top of psoas and extend from there back down to feet.
Trikonasana draw muscles up to hip and top of psoas from there extend back down to feet.
Pasarita padotonasana this time walk hands between legs. Strong muscle energy especially in quads to help inner spiral in back widening core of pelvis and countering that by scooping tail and extending back toward floor.
Parsvakonasana top hand on hip and bow chest toward floor to widen back thigh in back and wide, keep that scope front hip under and turn chest up
Trikonasana top hand on hip and bow chest toward floor to widen back thigh in back and wide, keep that scope front hip under and turn chest up
DD- lift heels bend knees squeeze shins use thigh muscles to inner spiral, lengthen tail and sit bones to heels straighten legs
Ardha hanumanasna IS legs (2 blocks under hands) with the back toes curled under try to drag back foot forward to engage legs and IS leg
Ardha hanumnasana press out more use block under back thigh to root thigh bone
L stand Handstand at wall
Waloasana- L stand Repeat. Waloasana is hanumanasana up the wall. Start in a short down dog heels by wall lift one leg and walk hands back as you move into splits “sitting” on the wall. I am always surprised how much easier this version is for me because I have less fear. Same principles apply. Hug in, expand hips, and extend out through legs.
Handstand back against wall
Pasarita Hanumanasana -> move into twist, bow slightly to puff kidney (whatever level feels best for you it’s the repetition that’s going to give your body a chance to open) feel from feet to thighs the femur bones get magnetized into acetabulum hip sockets. The twist in hanuman will help psoas not spin hips open and instead square up ups
DD -> walk hands to feet Uttanasana->ardha uttansana -> Uttanasana ->urdhva hastasna -> Uttanasana -> DD
Hanumanasana if you can integrate and hug in enough extend both arms toward sky -> then fold over front leg practice extending out from core of body out legs. Top of pubis lifts upwards and and tail bone extending down
Hanumanasna with quad stretch square pelvis. You can be in ardha hanumanasana and be way up high if that’s to much stay in hanuman. If its avalible to you, you can move into hanuman 4 which is the quad backbend of natarajasana elbows up.
Pashimotadasnta seated forward fold. Work to maintain the curves of the spine
Supta hands behind one thigh thigh bone rooting

Saturday, May 11, 2013

Week 13: Second Trimester

 Month 4!

 Week 13

  • Size of Baby ?     Kiwi
  • This week's major developments: Fingerprints have formed on your baby's tiny fingertips, her veins and organs are clearly visible through her still-thin skin, and her body is starting to catch up with her head — which makes up just a third of her body size now. If you're having a girl, she now has more than 2 million eggs in her ovaries. Your baby is almost 3 inches long (

  • Gender? we made an appointment for Tuesday to get an early gender scan. I feel like there is a ping pong game going on in my head I go back and forth between wanting a girl or wanting a boy. I currently I am leaning toward a boy. But will be really happy to just have a healthy baby.
  • Sleep? I have been getting really sick at night. I lay in bed from 10-6 running between bed and bathroom to dry heave. No fun for me or my sweet hubby I try not to wake.
  • Food Cravings? Breakfast food. the best thing I ate this week was a egg, cheese, ham sandwich. YUM
  • What I Miss? Not being so sick
  • What I am loving? I am loving the warmer weather and taking the dogs on hikes with Tyler when I am not to sick.
  • Movement? Not yet. But I am eagerly anticipating being able to feel this little monkey inside of me.
  • Symptoms? nausea, insomnia, food craving, exhaustion, heart burn
  • Best Moment of the Week? Tyler's dad had a Cinco De Myo party at his house and it was really fun being around family. I even made myself a virgin margarita.
  • Exercise? I lifted weights probably 3x this week and I have been going on walks.
  • Yoga? I did a nice hanumanasana (splits) practice at my house one day and a gentle hip opener practice another day which was nice. Easing back into it.
  • Affirmations? "Being sick means baby is healthy"
  • Maternity Clothes? I plan on buying maternity shorts and some bigger yoga pants and some tank tops this weekend
  • Appointments? Gender appointment on Tuesday, midwife appointment on Wednesday!


    Pregnant First Trimester

    Month 1

    Week 3 right after positive home pregnancy test

    We had been trying to conceive for over 7 cycles. I had missed my period but I didn't think I was pregnant, I thought I didn't ovulate and was telling the doctor that at my regular check up appointment. She had me pee on a stick just in case. To my HAPPY surprise it was positive. After I went straight to Whole Foods, bought a bun, went home and put it in the oven with the positive pee test on top and asked Tyler to look in the oven. He was confused at first and I pointed to my belly and said "there is a bun in this oven".

    Week 4

    Put a tattoo on my belly that says "baby dust" for good luck

    4 was a scary week. They did lots of blood tests and I was told my levels were to low and that I would probably miss carry. I put a tattoo on my belly that said baby dust for good luck.
    • Size of Baby ? Poppy seed
    • This week's major developments: This week marks the beginning of the embryonic period. From now until 10 weeks, all of your baby's organs will begin to develop and some will even begin to function. As a result, this is the time when she'll be most vulnerable to anything that might interfere with her development. Right now your baby is an embryo the size of a poppy seed, consisting of two layers: the epiblast and the hypoblast, from which all of her organs and body parts will develop.(from
    • Gender? No idea. Tyler's Grandma is making a blue blanket for the baby and Tyler thinks its a boy too.
    • Food Cravings? Have been eating more. The morning before I went to the doctors I told Tyler "I cant believe the appetite I have".     
    • What I Miss? Taking intense yoga classes, doing big twists and long held inversions.    
    • What I am loving? THAT I AM PREGNANT.
    • Movement? To soon for that.
    • Symptoms? Miss period, sore boobies, hungry.
    • Best Moment of the Week? At the very end of week four when we met with our OB he apologized for giving us such a scare and told us our HGC (pregnancy hormone) numbers look "normal" now.
    • Worse moment: all the HGC blood draws, anxiously anticipating the doctors phone calls to find out if they were going up or down.
    • Exercise? 30 min gentle walks with the dogs
    • Yoga? I've still be teaching, but my practice has changed a ton especially with the MC scare. I did take a restorative yoga class one time this week.
    • Meditation? Pranayama (breath work)? Yes. Everyday. 5 mins nadi shodanan (alternative nostril breathing) 5-10 mins meditation.
    • Affirmations? "I am happy healthy and pregnant! My baby is happy and healthy"
    • Maternity Clothes? nope

         Month 2

    Week 5

    last day of the 5th week my hgc levels were looking good! We were so happy!

    • Size of Baby ?      Sesame Seed; looks like a tadpole. 
    • This week's major developments: Deep in your uterus your embryo is growing at a furious pace. At this point, he's about the size of a sesame seed, and he looks more like a tiny tadpole than a human. He's now made up of three layers — the ectoderm, the mesoderm, and the endoderm — which will later form all of his organs and tissues. In the meantime, the primitive placenta and umbilical cord, which deliver nourishment and oxygen to your baby, are already on the job. (
    • Gender? Way to soon.
    • Food Cravings? Still hungry all the time. Been eating lots of leafy greens and veggies. First craving: saltines and cream cheese.     
    • What I Miss?      My regular yoga practice.
    • What I am loving? Being PREGNANT!!
    • Movement? to soon
    • Symptoms? Exhaustion. I used to be really against taking naps because I could never take a nap and have a good night sleep. Not any more I can take a 1-2 hour nap during the day and then fall asleep by 10 at nights. The extra rest is awesome. Feeling tired all the time, not so much. Boobs are still tender, hugs even hurt. I have also had some bursts of energy and used it to clean the house.
    • Best Moment of the Week? So many!! We told my mother in law we were pregnant on Saint Paddies Day when we were 5 weeks 2 days pregnant while we making Ukrainian eggs. I told my sister I was pregnant when we were 5 weeks 5 days. I sent her a snapshot of multiple pregnancy tests and then we talked on the phone it was a great experience. We took my father in law out to breakfast to tell him. We told my dad when we were 5 weeks 6 days by going out to dinner. It is so great to share our happy happy news with people close to us. We were surprised most people guessed that why we had invited them out. We thought we were so sneaky. We also got an ultra sound out 5 weeks 3 days and they saw the gestational sack and the yolk and said that's all they would expect to see this early.
    • Exercise? Walking the dogs 30mins gently. Still so tired.
    • Yoga? Gentle stretches and restore poses
    • Meditation? Pranayama (breath work)? Yes daily!! this has been such a treat for me and the baby. 5 mins alternative nostril breathing 5-10 mins meditation. Have also been doing a 10 min meditation at night before bed.
    • Affirmations? same as last week "I am happy healthy and pregnant! My baby is happy and healthy". I have also been doing Reiki on my belly, which is an energetic massage modality saying "I give light and love, and receive light and love... this is for my baby"
    • Maternity Clothes? Nope, although my belly is growing. I think its some weight gain plus bloat. It helps that I live in yoga pants.     

    Week 6

    6 weeks 1 day

    • Size of Baby? Lentil or grain of rice
    • This week's major developments: This week's major developments: The nose, mouth, and ears that you'll spend so much time kissing in eight months are beginning to take shape. If you could see into your uterus, you'd find an oversize head and dark spots where your baby's eyes and nostrils are starting to form. His emerging ears are marked by small depressions on the sides of the head, and his arms and legs by protruding buds. His heart is beating about 100 to 160 times a minute — almost twice as fast as yours — and blood is beginning to course through his body. His intestines are developing, and the bud of tissue that will give rise to his lungs has appeared. His pituitary gland is forming, as are the rest of his brain, muscles, and bones. Right now, your baby is a quarter of an inch long, about the size of a lentil.(
    • Gender? Don't know.
    • Food Cravings?     Hungry all the time. Cravings: pizza & macadamia cookies.  
    • What I Miss?      My yoga practice. I am being gentle with myself now especially until we see the heart beat and are told things are good.
    • What I am loving? Being pregnant! Knowing there are two heart in me.
    • Movement? Not yet.
    • Symptoms? Exhaustion! acne, tender boobies, extreme hunger, nausea, and feeling car sick all the time. 
    • Best Moment of the Week? Seeing baby's heart beat on ultrasound!!! Risks of miscarriages (which are higher first trimester) drop significantly after you see or hear the heart beat.
    • Exercise? Hula hooped, stationary biked, and walked dogs.
    • Yoga? Gentle stretching.
    • Meditation? Pranayama (breath work)? Seated meditation 10 mins, breath work 10 mins, and energy work.
    • Affirmations? "I am happy healthy and pregnant! My baby is happy and healthy and developing perfectly"
    • Appointments? I went to my nutrition/acupuncture doctor and he gave me some more minerals and also did some acupuncture on me to help me calm down and visualize the pregnancy being a healthy 9 months ending with a healthy baby. I find myself worrying a lot about all the bad things that can happen. I have been continuing to visualize the good. Like hearing the heart beat, my growing belly, finding out the gender, feeling the baby move, giving birth and meeting my little bundle of joy...
      3rd ultrasound! after not seeing anything the first ultra sound, and not seeing the baby the second i was very nervous for the third ultra sound. Everything looked great saw baby and babies heart beat at 132 bpm. We also got a picture of the ultra sound currently on the fridge so we can see our little pea in the pod all the time!
    • Maternity Clothes? Looked at some at Target and bought some non maternity but flow dresses to conceal my belly that will be growing.

    Week 7

    • Size of Baby ? blue berry
    • This week's major developments: Hands and feet are emerging from developing arms and legs — although they look more like paddles at this point than the tiny, pudgy extremities you're daydreaming about holding and tickling. Technically, your baby is still considered an embryo and has something of a small tail, which is an extension of her tailbone. The tail will disappear within a few weeks, but that's the only thing getting smaller. Your baby has doubled in size since last week and now measures half an inch long, about the size of a blueberry. (
    • Gender?  Should know in 10 + weeks. I have been informed that based off heart beat and placement of baby I am having a boy. My husband also told me this week that before we found out we were pregnant he really wanted a boy and was terrified of a girl. Now he doesn't care and will be extremely happy either way. 
    • Sleep? Taking around 3 pee breaks a night but other then that I am sleeping well.
    • Food Cravings? In the beginning of the week I was craving so much Mexican food. Actually anything with carbs I want and if you put cheese on it I want it even more. I have been really turned off by veggies, so trying to drink my veggies and force feeding myself salads here and there, or loading up my sandwiches with lots of veggies.
    • What I Miss? My yoga practice, mountain biking in the spring sunshine with my husband and our dogs, being able to clean the house, scrub the bathtub (chemicals are harmfull) or paint some walls in the house. SO GRATEFUL TO BE PREGNANT.
    • What I am loving? That I am carrying out baby inside of me. If you know me you know I am a lover of flowers... I feel like I am growing my own little flower in me and it is amazing. I also enjoy day dreaming about the future with Tyler. Oh and indulging on craving that I normally wouldn't eat.
    • Movement? Nope
    • Symptoms? Nausea has come in full force. I am so sick in the morning it is hard to get out of bed but I know if I can get something in my stomach I normally feel better. I teach 5 classes in the morning so it has been really hard to get up and to class. At 7 weeks 1 day I pulled over driving to class to throw up or more accurately dry heave. Boobs are still sore, I am still really hungry all the time, and I've been a little hormonal. I try to remind myself just like I have twice the number of hearts in me I also have twice the hormones.
    • Best Moment of the Week? On Saturday we got to celebrate Tyler's grandparents 60 years of marriage! One of the things we did to celebrate was take professional photographs in a garden with Aunts, Uncles, Sisters, Brothers, Cousins and Grandparents. We got the photographer in on our announcement and as she took pictures she said "say cheese" "say whiskey" "say Kim is pregnant". It took everyone a little bit of time to connect the dots and then there were a lot of hugs and smiles. It was a great moment.
    • Exercise? Dog walking, and walking with friends with their babies.
    • Meditation? Pranayama (breath work)? 5 mins seated meditation in morning and at night. Sometimes done in bed.
    • Affirmations?  Shortened my affirmation this week: "My baby is healthy"
    • Maternity Clothes?      No clothes yet, although things are getting tighter and I am getting bigger. You would think the baby would be bigger then a blueberry. I did buy myself 2 prenatal massage appointments from Groupon and I also got a fetal Doppler so we can listen to the heart beat but it hasn't come yet.
    • Appointments? We interviewed some midwifes and Birth Centers this week. It was very exciting. They went to good and I don't know which one to choose. Tyler has been really sweet and supportive. Although when it comes to making the final decision he says he loves both but since I will be the one giving birth its up to me. Talk about pressure!
    • Additional Comments? Made the mistake of buying a scale to see how much weight I am gaining. Wish I didn't know. Right now my food aversions are veggies and my cravings are carbs. Thank goodness for juice, prenatal vitamins, and fruit because other then that I am eating lots of carbs and cheese. The only time I don't feel nausea's is if i am putting food in my mouth. When I stop eating I feel sick, and if i haven't eaten yet I feel sick.

     Week 8

    8 weeks 3 day

    This made me laugh

    Morning sickness at 12:30AM, way past my bedtime
  • Size of Baby ?     raspberry
  • This week's major developments: Your baby is growing at an amazing rate — about a millimeter every day — and now is the size of a large raspberry. Your little berry is looking a lot less reptilian (even though she has webbed fingers and toes, her tail is just about gone) and a lot more baby-like these days, as her lips, nose, eyelids, legs, and back continue to take shape. Her heart is beating at the incredible rate of 150 times per minute — about twice as fast as yours! And even though you can't yet feel it, she's now making spontaneous movements as she twitches her tiny trunk and limb buds. (
    • Gender? To soon to find out but we have decided we are going to have a gender reveal party/ house warming party since we never had a house warming party. It has been fun day dreaming.
    • Sleep? Like clockwork I get heartburn at 10:30 and I have been feeling sick to my stomach late into the night, Ive been staying up until 1am (which is very out of the norm for me) because I have been so sick. I am taking a good nap almost daily. Its been great our cute German short hair puppy cuddles with me.
    • Food Cravings? Food hasn't been sounding as good to me after being sick for so long. I have been eating lots of fruit: pineapple, cantaloupe have been the babies favorite as well as strawberries, blueberries..
    • What I Miss? Having energy. It takes so much energy just to clean the house looking forward to the second trimester burst of energy I keep reading about.
    • What I am loving? Being pregnant is starting to feel more and more real which is really exciting. I am also starting to worry a little less about something going wrong, although I still cant wait to be out of the first trimester!
    • Movement? Nope
    • Symptoms? Nausea, heartburn, indigestion, fatigue, hick-ups, tender boobs, and vivid crazy dreams.
    • Best Moment of the Week? We have decided to go on a trip to Mexico with my sister and mom in 7 weeks. I cant wait!
    • Exercise? Dog walking
    • Yoga? I have been missing my yoga so much I have added a very gentle prenatal yoga home practice. Lots of gentle sitting and stretching and prop usage.
    • Affirmations? "My baby is healthy"
    • Maternity Clothes?     I have been looking at maternity clothes for our trip to Mexico. Hoping to be rocking a baby bump by then.
    • Appointments? Not this week. We are just trying to decide between the two awesome midwifes we have narrowed it down to!

    Month 3 

    Only one more month til I am out of the first trimester!!

    Week 9

    wow growing belly
    9 weeks 4 days after giving a yoga private and a massage bolted to bathroom.
  • Size of Baby ?     Grape or green olive
  • This week's major developments: Your new resident is nearly an inch long — about the size of a grape — and weighs just a fraction of an ounce. She's starting to look more and more human. Her essential body parts are accounted for, though they'll go through plenty of fine-tuning in the coming months. (
    • Gender?   Should know between 6 and 11 weeks
    • Sleep?  I am napping all the time. Its awesome.
    • Food Cravings?  I am still getting craving for Mexican food. Although at the moment thinking about Mexican food makes me want to puke.
    • What I Miss? Handstands
    • What I am loving? Telling some more people I am pregnant and being able to talk about it.
    • Movement? to soon
    • Symptoms? Exhausted, nausea, very vivid dreams, and hormonal.
    • Best Moment of the Week? I got a fetal heart rate monitor and have been listening to the babies heart beat. Its the most amazing and reassuring sound in the world.
    • Exercise? I have been extra tired this week and its been pretty rainy here but I have gone on a few walks. Today my longest walk yet while preggo, we went for an hour hike. It was lovely.
    • Yoga?  No. But I have been wanting to practice so bad.
    • Maternity Clothes?    Bought my first maternity outfit. A swimsuit for Mexico!! 
    • Appointments?  Had our first appointment with our midwife on Thursday. She thinks I might be further along in my pregnancy so we are doing an ultrasound tomorrow for dating!

    Week 10

  • Size of Baby ?     Prune or kumquat
  • This week's major developments: Though he's barely the size of a kumquat — a little over an inch or so long, crown to bottom — and weighs less than a quarter of an ounce, your baby has now completed the most critical portion of his development. This is the beginning of the so-called fetal period, a time when the tissues and organs in his body rapidly grow and mature. He's swallowing fluid and kicking up a storm. Vital organs — including his kidneys, intestines, brain, and liver (now making red blood cells in place of the disappearing yolk sac) — are in place and starting to function, though they'll continue to develop throughout your pregnancy.
    at 10 weeks I went to get an ultra sound down because my midwife thought the dates were off...She was right. The Ultrasound put me at 11 weeks one down so skipping week 10 and moving onto 11. But first some pictures... The baby was dancing and moving around for us. It waved when we first looked and I told Ty it was waving at him. Baby had a strong heartbeat of 171 bpm. I'm a happy momma to be.

    Week 11

  • Size of Baby ?     Fig!
  • This week's major developments: Your baby (now about two inches long) has been pretty busy this week, growing hair follicles, fingernails, and ovaries (if she's a girl). She has distinct human characteristics by now, with hands and feet in front of her body, with ears nearly in their final shape, open nasal passages on the tip of her tiny nose, a tongue and palate in the mouth, and visible nipples. What else makes her look human? Those hands and feet have individual fingers and toes (meaning good-bye to those frog like webbed hands and feet). Hooray! (
  • Gender? 4-9 weeks until we find out. A lot of people are guessing boy. 
  • Sleep? I have been having a hard time going to bed. I have been staying up til 12am or 1am just laying in bed, which is very late for me. But once a sleep its lovely and I have still been enjoy day naps.
  • Food Cravings? Cheese Burgers. And for all of you who knew I was a vegetarian for 10 years are probably as shocked as me and Tyler. An old wife tale says if you are craving salty and/ or protein foods your having a boy and if you are craving sweets your having a girl. According to this we are definitely having a boy.
  • What I Miss? Yoga! Not needing to remember to be safe. I realised this week I wont be able to go cliff diving this summer. Baby = Totally worth it!!!
  • What I am loving? That I moved forward in time and will be out of the first trimester faster then I thought. So excited to not be sick all the time. I also loved seeing the baby on the ultra sound, watching the baby move, watching Tyler be so mesmerized by it. He said "wow it feels so much more real now that it looks like a human" ultra sound tech said "theirs definitely a human in there, you are having a baby!".
  • Movement? The baby is moving but I wont be able to feel it for a few more weeks.
  • Symptoms? Exhaustion, nausea, mood swings, and stuffy nose.
  • Best Moment of the Week? Ultra Sound. Hearing that baby is doing god.
  • Exercise? The last 2 days of the week I had a little energy, which was awesome! I did some hula hooping. Tyler and I rode the tandem bike to Liberty Park for a picnic. I lifted weights 2 times this week.
  • Yoga?  Nope. But I talked to one of my favorite teachers about doing some privates during my pregnancy which I am incredibly excited about!
  • Meditation? I have been doing lots of mediation with Salley Kempton. I have been taking her classes on line and doing some online corresponding courses with her. Salley is a disciple of the great Indian guru Swami Muktananda, she spent twenty years as a teaching swami (monk) in the Saraswati order of Indian monks. In her guru’s ashram, she deeply versed in the teachings and practices of Vedanta and Kashmir Shaivism.
  • Pranayama?  Nadi Shodhana, Instructions: close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring-little fingers. Open and exhale slowly through the right nostril. Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. That is one cycle and then you continue. Ive been doing 5-10 mins and normally follow the breath work with meditation.
  • Affirmations? "My baby is healthy" We had a little scare this week after having some cramping I went to see my on call midwife and she couldn't find the heartbeat and ordered another ultra sound. I managed my stress and tried to stay calm by repeating this mantra. Everything turned out great. baby was alive, heart beating, and moving.
  • Maternity Clothes? Yes I got a maternity tank top. I should have also gotten some shorts. None of my shorts or jeans fit anymore so I am in soccer shorts, yoga pants (thank goodness i have so many and they stretch) and PJ bottoms.
  • Appointments? Ultra sound appointment first day of the 11 week. Unscheduled visit to on call midwife, and another ultra sound the following day. It was a busy week.

  • Week 12

    We made our facebook announcement this week with these two pictures (thanks mom for taking them)

  • Size of Baby ?     Plum or lime
  • This week's major developments: The most dramatic development this week: reflexes. Your baby's fingers will soon begin to open and close, his toes will curl, his eye muscles will clench, and his mouth will make sucking movements. In fact, if you prod your abdomen, your baby will squirm in response, although you won't be able to feel it. His intestines, which have grown so fast that they protrude into the umbilical cord, will start to move into his abdominal cavity about now, and his kidneys will begin excreting urine into his bladder. (
  • Gender? Hoping to find out in 2-3 weeks. SO EXCITED to stop referring to this little bean as an "it". My parents didn't find out our sex. My dad sent me an email saying they didn't want to pick at the Christmas presents before they were delivered. Ha-ha we are definitely finding out.
  • Sleep? Pretty good. Although have been waking up a lot sneezing.
  • Food Cravings? Cheese burgers.
  • What I Miss? I love being pregnant. What a blessing. 
  • What I am loving? I'm getting my energy back. This week I have been able to work out, go biking with Tyler, hang out with friends several times, get together with my mom, write blogs, do some website work. Starting to feel more like myself.
  • Movement? Nope not yet! Cant wait til I do!
  • Symptoms? Bloated, nausea, stuffy nose, head aches, and tired.
  • Best Moment of the Week? We posted our announcement on facebook (pics above). It felt so much more real after we "told the world" i.e facebook. The likes, comments, text messages, and phone calls I got was overwhelmingly wonderful. So great to spread our happy news.
  • Exercise? I have been doing some Popsugar fitness workouts on, they are only ten mins so I have been able to muster up the strength and enthusiasm a few times a week. It feels terrific to move my body. I have also been going on longer walks and hikes. On Friday I walked for an hour and a half with a friend and her baby at the park and then took the dogs on an hour hike. The next day my legs we sooo soar.  
  • Yoga? No.
  • Pranayama? Sama Vritti (Equal Breathing) Instructions: begin a slow count to four as you inhale. Then also count to four as you exhale. This breath exercise is to match the length of your inhale and exhale.
  • Affirmations? "My baby is healthy"
  • Maternity Clothes? No but I am daydreaming about getting some shorts that fit. Definitely am in need of some. Dresses, yoga pants and pajama bottoms are working for now.    
  • Appointments? No appointment this week. Next appointment in two weeks.


    Intention and Testimonials

    Testimonials & My Intention

    My Intention It is my intention as a yoga teacher to help you bring more health and vibrancy to your body, ease and alertness to your mind...