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Donnerstag 12:00 - 13:00 Sonntag 13:30 - 13:00

FOSSA YOGA

Offering pregnancy and postnatal yoga classes for English speakers in Frankfurt.

(Owing to new motherhood I have decided not to teach group Vinyasa yoga, however if you're interested in alignment based vinyasa yoga one-to-one, get in touch!) FOSSA yoga offers alignment based vinyasa yoga classes (14 euros) and private sessions (25 euros) in Frankfurt. If you're a beginner yoga student then come along and join us for the beginners level 'Fundamentals' class, Monday 8pm in Sachsenhausen.

17/08/2019

Pelvic floor recovery in the first weeks

After birth it’s good to invest time in rediscovering your breath. Unlike pregnancy breathwork, now we focus on closing the body and moving towards strengthening the core and pelvic floor for postnatal recovery.

Postnatal breathing is a diaphragmatic breath and has a focus on drawing the navel towards the lower back. The intention of this exercise is to reconnect front and back muscles after pregnancy. Focus should be on on a soft inhale and lengthening the exhale.

Once you've found that nice comfortable long exhale (and you’re pain free, especially if you've experienced a birth related injury), then you're probably ready to introduce focussed pelvic floor toning exercises.

All the exercises I practice and teach start with a comfortable inhale expanding into the tummy, and then gently engaging the pelvic floor to lift as you simultaneously exhale drawing navel towards spine. At the end of your exhale you should focus on completely relaxing and releasing the pelvic floor.

Focussing on breathing and the pelvic floor together effects the depth and intensity of the toning work. These exercises reach far into the fibres of the muscles of the pelvic floor and core, which is why they work better than a more mechanical lift (a kegel) which doesn't tend to stretch or tone the full length and attachments of the muscles.

👉🏼 In the first exercise I lay with the same leg/arm straight and other leg bent. With each exhale I stretch gently through my side body. My focus in the first 10 days here was on finding my breath and enriching it's depth.

👉🏼 After 10 days I introduced the simultaneous lift through my pelvic floor.

👉🏼 In the second exercise I lay supine with my hands in prayer, feet together, palms pressed to one another. In the first 10 days I again focussed on simply bringing depth to a comfortable inhale/exhale.

👉🏼 After 10 days (when I was pain free and healed), I started introducing a lift through the pelvic floor with each exhale, simutaneously pressing palms together and feet into the ground on each exhale.

👉🏼 In the final exercise I lay supine and repeat but pressing palms/feet on exhale

🌸 Keeping things simple allows us to focus on getting the details right, and maximising the chances of you actually finding time/energy for these exercises on a daily basis. In the beginning aim low, maybe just 5 repetitions of each every day, then build things up allowing your body and daily parental challenges to guide you!

14/08/2019

put simply, sometimes the only way to squeeze in a practice is to be flexible about the set up! I made this little video of a bit of my early postnatal practice (details of exercise at bottom) when Dino was 9 days old. I started my yoga practice from day 2, gentle breathing and saying a very hushed 'hello' to my abdominal muscles and spine. Absolutely no pelvic floor work, until for me day 10 when I felt ready.

Since day 10 I have been committed to daily pelvic floor work and wow, I have felt the impact. On Sunday I will be 6 weeks postpartum, the marker for me (after this particular birth) that I can now introduce more challenging asana into my practice. I am excited, but this very quiet time of absolute kindness to my body has been so important to me.

👉🏼 Crossing a scarf underneath the abdomen (to help close the re**us abdominis muscle- which runs from the p***c bone all the way up to the sternum).
👉🏼 Inhale into the abdomen, if you watch you can see my abdomen rising up in a little dome shape.
👉🏼 Exhale gently drawing the spine towards the floor and crossing a scarf, hugging the re**us abdominis together.
👉🏼 This can then be repeated but scooping the hands to connect the muscle.
👉🏼 When it feels right (no pain and a fully healed tear if a tear is present), you can introduce pelvic floor closing breath to the exercise. Inhale on a gentle lift of the pelvic floor, exhale increasing the lift and then at the end of the exhale completely release the pelvic floor.

02/08/2019

happy
special shout out to all the other feeding mamas and tatas out there stumbling about in the dark at 03:00... we’re all just doing our best whatever that might be ❤️

31/07/2019

rocking our postnatal practice as a double act 👌❤️

18/07/2019

When we rest well and relax we produce more of the hormones that support breastfeeding.

Breastfeeding is pretty exhausting work, especially in the first few weeks after birth when your pelvic floor just wants a holiday. Aches, pain and soreness as we heal after labour/birth can all make feeding hard on our body.

This is a great restorative and supported position to feed and also sleep in. Just remember to show your partner how to arrange all the pillows so you can simply relax and shout when you want to swap boob/side!

Also a great pose for pregnancy rest 👌

15/07/2019

I am very thankful to have yoga around in these postpartum days. The day after Dino was born, even though it was an ‘easy birth’ my body felt like it belonged to somebody else. Mirza asked how I was feeling in my body, I simply said ‘jelly and a lot of empty space’. The same day I laid down and started my very gentle postnatal practice. Deep breathing, gentle stretching and very restorative poses like this one. Absolutely NO PELVIC FLOOR work! ⚠️

Vaparita karani (legs up the wall) might not suit some (especially if you’ve experienced sacrum based pain during pregnancy and birth Or have high blood pressure), but it can be a great opportunity to gently stretch the lower back and legs whilst promoting circulation. It’s also a good way to win yourself some energy if you don’t have time for a full nap! If it feels ok it can be practiced from day 1 postpartum.

09/06/2019

and just like that he resigned from the epic longtime job... the baby countdown begins and so too new adventures in the UK... London, we're coming for you, see you in August (with a lot of boxes to unpack!)

10/04/2019

ten days of coughing and thus minimal sleep... coughing with a third trimester bump has meant that I’ve managed to strain the muscles in my abdomen to the extent that even walking has become a challenge 🙈... decided/got instructed sternly by various sources 😳 to take a bit of a break. So here I am on the sofa, embracing the art of relaxation. No teaching. No asana. No swimming. No kitchen hours. Just watching Mirza solo parent like a boss while I sip tea and complain about how boring and unnecessary it all is (I know it is necessary obviously, I’m just a very intolerant sick person 😁).

27/03/2019

Sharing this very helpful post from

“When I teach private clients in their homes, I often see Mums sitting on balls that are too small.... 😬🙃

Birth balls are AMAZING but somewhat counter productive if your hips are below knees (baby gets wedged into the back which can cause a longer more uncomfortable birth) 🤓

When hips are above knees and feet are on the floor you...

Encourage baby into an optimal position for birth (more on that next week!), encouraging them to the front left side.

You open up the pelvis.

You sit forward and up which is great for the lower and upper back ache and strengthening 🙌🏻

It’s super easy to order a ball that’s the wrong size (I’ve done it myself!!!), so check my chart before you do 😘😊”

.

26/03/2019

are you pregnant and looking to meet and connect with other pregnant women in Frankfurt? Would you like to attend a FREE antenatal meeting group?

Next meeting April 4th Hebammenpraxis 20:00. The topic of the month is ‘My Birth Room’.

No matter how or where you choose to give birth, you might like to consider how you want that room to be, and who or what you want to be in it! This session is a chance to discuss how the birth environment may affect the birthing woman both during and after the birth itself. It's also a chance to think about ways to make your birth more memorable or special. Most of all, it's a chance to imagine your birth and 'set the scene' in your mind, both for your ideal birth, but also if your birth does not go as you would ideally like.

The Positive Birth Movement Frankfurt is a free to attend antenatal group connecting women to share stories, expertise and positivity about childbirth. Fathers, birth partners and birth workers are all welcome to join 😊. The group works in English, although everyone is welcome.

Email me for more info/informal registration fossayoga@gmail.com

17/03/2019

pregnancy practice isn’t generally a time I feel a big need for heart (chest) opening practices... but after some intensely emotional toddler-storms this was just what the heart ordered. Breathe, rebalance and recharge ⚡️❤️🧘‍♀️

#

13/03/2019

this place has a pretty wonderful yoga space, looking out across the Atlantic Ocean, waves crashing and dune grasses rustling in the wind. I’m now in month 6 of pregnancy so no surfing for me, but zero complaints. It’s so good to have time to practice more yoga, to giggle with my family, read books and SLEEP ❤️

this is a nice energy gathering practice that can be done throughout pregnancy. If you’re tired or you’re battling with pelvis pain just go easy with the squat. Keep you feet in parallel (unless your in the final weeks of pregnancy then turn those feet out to help baby get low in the pelvis!).

Hands in prayer, inhale reach the hands up and swim them open on an exhale bending the knees. Inhaling scooping the hands in front of you lengthening the legs and exhaling bending the knees taking the hands back to prayer.

12/03/2019

holiday snapshots of me and my girl. Even when she pushes me her hardest, I love those bones of hers more than I could ever have imagined.

She’s the most potent cocktail of strong minded, gloriously stubborn and blissfully sunny... I wouldn’t change a bit of her. ☀️❤️☀️

In other news, in case it’s not obvious I am currently in sunnier climates so no classes this week 😘

11/03/2019

It can be difficult to imagine how baby (might) be resting in utero, I think this post by is a fantastic and illuminating way of bringing us closer to the anatomy of pregnancy 👌🤰

05/03/2019

humming bee (bramari) breath, leaves me feeling like my brain has had a good massage 💆‍♀️

it's great for pregnancy and postnatal because of it's positive impact on stimulating the pituitary glands (the pituitary glands help regulate lots of hormones including the mama-big hormones like prolactin and oxytocin) 💥

get seated, with the pelvis raised a little (helps get the pelvis into a comfortable position). Elbows out to the side, soft in the shoulders and using your index or middle finger gently press that little bit of cartilage by the ear to bring about some peace. Then, then with the lips together inhale through the nose and exhale the sound 'mmm', essentially humming (like a buzzing bee!) 🐝 🐝

It's a great practice for anyone, especially if you suffer from anxiety or feel stressed. Oh, and it can lower blood pressure 👍

03/03/2019

our next meeting ‘what is birth actually like?!’ March 7th Hebammenpraxis 20:00. The topic of the month is 'What is giving birth actually like?'

The Positive Birth Movement Frankfurt is a free to attend antenatal group connecting women to share stories, expertise and positivity about childbirth. Fathers, birth partners and birth workers are all welcome to join 😊. The group works in English, but all welcome 👐🏻

Email me for more info fossayoga@gmail.com

Adresse

Frankfurt

Öffnungszeiten

Donnerstag	12:00 - 13:00
Sonntag	13:30 - 13:00

Telefon

+4917643297032

Webseite

http://www.yogaklub.de/kursplan/

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