Mum, Baby & Beyond At The elbowroom

01/05/2023

Genius

😂

22/05/2022

For those completely new to yoga or haven't been in a while and would like to refresh. Learn the basic postures, breath work and get a great yoga foundation.

Yoga is one of the original concepts which today would be labeled as holistic. That means that the body is related to the breath; both are related to the brain; in turn this links with the mind, which is a part of consciousness.

Hatha yoga is the physical aspect of the practice of yoga. Hatha yoga emphasizes asanas (practice of postures), pranayama (breathing techniques) and dhyana (meditation). It aims to balance different energy flows within the human body.

The postures range from the basic to the complex, from the easily accomplished to the very challenging. While the movements tend to be slow and controlled, they provide an invigorating workout for the mind and body, including the internal organs.

This 6 week Course costs €99
Book your place here:
https://www.the-elbowroom.com/yoga-pilates-schedule/workshops

21/05/2022

Is there anything nicer than a bowl of porridge?
✔️Fast food
✔️Plant based
✔️Add anything you like
✔️Hug for your belly

What is your favorite way of eating porridge?

20/05/2022

The birth of your baby is one of the most important moments of your life. A positive, safe and satisfying experience is what every parent wants and deserves. Whether you are planning a homebirth or intend giving birth in a birthing centre or hospital setting, this workshop will help to remove the fear and anxiety from childbirth. Learn how your body will prepare to enable birth, feel more confident about what to expect and have a clearer understanding of the choices you have in order for you to make the best decisions for yourself.

Our midwife-led comprehensive antenatal course will pass on years of wisdom and experience and give a practical toolkit of techniques to mothers and their birth partners.

The course is designed by Aleanbh Cox, a Midwife with over a decade of experience & The Founder of BirthFIT. Aleanbh studied midwifery in Trinity College Dublin and trained in the Coombe Women’s and Infants University Hospital, Dublin. In addition, she have completed training and obtained diplomas in Hypnobirthing, Antenatal Yoga and Baby Massage. Also, she is the first in Ireland to be a certified Spinning Babies® Parent Educator.



THIS 5.5H COURSE WILL COVER:
Understanding the different stages of labour and their hallmarks
Labouring at home safely and comfortably
When is the right time to go to the hospital
Being a useful and calming birthing partner
Finding comfort and calm during labour and birth
Positions and breathing for all stages of labour and birth
What to expect in the hospital
How to reduce medical intervention and keep labour progressing
Protecting your perineum
Making informed choices in birth and feeling empowered during all stages
Course Details
Date: Saturday, June 18th

10am- 3:30pm

Cost: €195

10% Early Bird Discount – Book before 25th of May (use “EARLY10” discount code at the checkout)

+ 1 free prenatal yoga class
bring a partner to the workshop for free
covered by most health care plans

Book now:
https://www.the-elbowroom.com/yoga-pilates-schedule/workshops/

19/05/2022

"Don't listen to yourself. Listen to the advice you give others."
~Michael Lottner

18/05/2022

Here at The elbowroom we passionately believe in empowering women. We believe this empowerment is crucial to a positive birthing experience. This is the aim of our prenatal yoga classes and workshops.

Listening to your body and your individual ability is the key to safety.

If you are unsure speak to the teacher before the class and check with your GP or medical adviser.

In out prenatal yoga and pilates classes we offer breathing, relaxation, posture work & guidance for birth preparation.

Topics include how to break the fear-pain cycle during labour, nutrition during pregnancy, pelvic floor exercises, the use of sound during labour, postures for labour and birth, the anatomy of what happens in labour, natural remedies during pregnancy and labour, setting the right atmosphere during labour plus much much more.

Classes from week 12 of pregnancy onwards.

Join us for a prenatal yoga class on
Tuesdays 19:20
Saturday 11:30

To book your place:
https://www.the-elbowroom.com/yoga-pilates-schedule/pregnancy/

17/05/2022

Happy? Go to yoga!
Sad? Go to yoga!
Angry? Go to yoga!
In love? Go to yoga!
Lonely? Go to yoga!

16/05/2022

STAFF SPOTLIGHT
KSANDRA ZIOLKOWSKA

Through her own practice and the limitations and changes she discovered in her body, Kasandra became particularly sensitive to the personal aspect of Yoga practice. As she strongly believes Yoga is for everyone no matter the age, health conditions or abilities, she addresses her classes to the individual needs of her students always emphasizing the importance of personal experience and gaining self-awareness. She is also specific about proper alignment as a means to experience a safe and wholesome practice. As a result, most of her classes are short Yoga therapy sessions in themselves, led at a different pace. She teaches slow, self – exploration Hatha or Slow Flow that also make up her Gentle Yoga class, as well as more demanding Mixed Hatha and recently Yin Yoga, all adjusted to different levels of student experience.

Join Kasandra on
Monday 19:00 - Mindful yoga and meditation
Thursday 18:00 - Dynamic Flow
Thursday 19:15 - Yin Yoga

https://www.the-elbowroom.com/yoga-pilates-schedule/classes/

15/05/2022

The mat is always there for you!

Like a magic carpet, it can transport you to where ever you want to go!

14/05/2022

BENEFITS OF INFANT MASSAGE
One of the most rewarding things you can do with your little one.

The first months of life are a time of extraordinary development and change for both you and your baby. Apart from the benefits of the massage itself it also gives a whole host of extra benefits to parents.

Learning your baby’s verbal/ non verbal communication and baby cue’s can help you understand your baby’s needs and eases frustration on both sides. Babies don’t come with an operating manual. They do come with guidelines in their behaviour, but these need to be decoded. Recognising your babies cues will offer you very honest information about his preferences and needs.

Bonding doesn’t necessarily happen instantly for everyone, the birthing experience can take its toll and sometimes bonding is delayed by weeks even months. Infant Massage gives you the time and space to interact with your baby in a special way that reinforces the invisible bond that already exists and helps you to explore and strengthen it everyday.

The massage itself stimulates circulation and aids the digestive system giving relief to constipation, gas, colic and elimination. It helps with muscular development and growth, co-ordination and balance. It can aid sleep and being calm and the ability for your baby to calm themselves. Massage reduces stress hormones in both the giver and receiver of the massage increasing endorphins and serotonin.

If you like this post why not share so more people will learn about the benefits of looking after themselves and their baby.

13/05/2022

Breathing, relaxation, posture work & guidance for birth preparation.
✔️break the fear-pain cycle during labour
✔️nutrition during pregnancy
✔️pelvic floor exercises
✔️the use of sound during labour
✔️postures for labour and birth
✔️the anatomy of what happens in labour
✔️natural remedies during pregnancy and labour
✔️setting the right atmosphere during labour

plus much much more.

Classes from 12 weeks onwards.

Link to book your place and things are always better with friends so share with your friends!
https://www.the-elbowroom.com/yoga-pilates-schedule/classes/

12/05/2022

Your success rate in life so far is 100%

11/05/2022

How we show up in our mantra meditation matters.

Workshop: Mantra like you mean it with Eithne Kennedy

May 14th - Saturday - 18:30
https://www.the-elbowroom.com/yoga-pilates-schedule/workshops/

Deep connection, ease and bliss are available when we practice with understanding and clear intention. A core theme of this workshop will be connecting to the Shakti of individual mantras so the practice becomes embodied and personal to you.

We will also explore intention setting and weaving it into our practice as we move from Spring into Summer. This workshop will be of interest and benefit to all practitioners of mantra meditation – new and not so new….the depth available in the practice is endless!


This 1.5hr workshop costs €25 (20% discount for members)
***Please note, if you’re booking 2 or more places you have to set up multiple MindBody accounts when purchasing. You can also call reception on (01) 677 9859 and they will help you book multiple people into this workshop***

NO REFUND if cancelled less than 48 hours beforehand.

10/05/2022

Do you suffer from muscular pain, as a result of an old injury, posture or maybe fibromyalgia or an autoimmune condition? Would you like to learn ways in which you could alleviate your pain?

Join Kasandra for the series of Myofascial Release Workshops* to experience blissful relaxation and learn how MFR can help you release knots and tension, support pain management, reduce stress and more.

Fri May 13 - 18:30
https://www.the-elbowroom.com/yoga-pilates-schedule/workshops/

Fascia is a strong and flexible connective tissue, a “body suit” – “one continuous interconnected system that exists from head to toe without interruption”. It is an ubiquitous gelatinous substance that lies just under your skin, surrounds muscles, groups of muscles, organs, tendons, ligaments and bones and houses sensory nerves as well as lymphatics (responsible for your immune system) among other functions.
Myofascial release is a series of techniques used to manipulate muscles and fascia to free up tight or knotted areas. Once released there is an increase in blood flow back into the affected tissue helping to reduce tension and alleviate pain. Fascia also influences our proprioception and increased proprioception increases our pain threshold.

Kasandra is a Yoga Therapist and Yoga Medicine Teacher who has been successfully employing Myofascial Release techniques on herself to relieve muscle pains and tension due to her Chronic Lyme as well as an autoimmune condition.

09/05/2022

STAFF SPOTLIGHT
Anna Olsson

Anna is certified RYT500 in Ashtanga Vinyasa (It’s Yoga Nicaragua and Tattva Yoga Rishikesh) and holds additional certifications in Rocket Yoga, Yoga Nidra and Yin Yoga. She has also studied Pranayama, Mindfulness and Buddhist Meditation, Vipassana, and often incorporates elements of these practices in her classes as a complement to the asana practice.

Teaching means sharing what we know, what we love and what we believe in – and doing so from the heart; inspire others to reach their full potential and hold a safe and fun space for students to learn and grow.

You’ll find Anna at 8am on Mondays and Wednesdays on Zoom with Gentle Yoga and Meditation practice
To book click here:
https://www.the-elbowroom.com/yoga-pilates-schedule/classes/

08/05/2022

6 week Prenatal Pilates course with Peter
Starting on the 16th of May at 19:45

When done correctly, Pilates can be very safe during pregnancy. It's uniquely adaptable for any level of fitness, all types of injuries and any stage of pregnancy. In fact, Pilates done right can help you sail through your nine months feeling more mobile and comfortable and help you bounce back sooner after giving birth.

Pilates exercises are proven to help keep the pelvic floor intact and for pregnant women, this benefit is never more vital. Keeping this area strong is the best preventative against back pain, incontinence, and a long, inefficient labour and delivery. A strong pelvic floor is also responsible for increased sexual pleasure before and after childbirth.
This class is appropriate for women at all stages of the pregnancy. We will focus on the extensive repertory of appropriate Pilates exercises for mums-to-be. This class is an exclusive 10 person only class, to ensure you are receiving the correct amount of attention from your trainer.

Benefits

•Strengthens the abdominal muscles
•Promotes spinal stabilization
•Encourage pelvic mobility
•Keeps your baby well aligned in the pelvis
•Strengthens the lower back
•Aids in relieving backache or pelvic pressure

This 6-week programme costs €100
Class duration: 50 min
https://www.the-elbowroom.com/yoga-pilates-schedule/workshops/

IMPORTANT!

If you have any injuries please seek medical advice before you do online pilates classes.

With pilates, it is up to the individual to assess whether they are ready for the class that they have chosen. Obviously, if you suffer from specific injuries or disease you will need to consult with your doctor first.

The techniques and suggestions presented in this website are not intended to substitute for proper medical advice.

Consult your physician before beginning any new exercise program.

The elbowroom Ltd assumes no responsibility for injuries suffered while practicing these techniques.

07/05/2022

Have you tried a sling for caring your baby?

It is a great way to go out for walks if your baby is not comfortable in a pram or a buggy.
It is also a great option for partners to carry the baby.
A sling provides contact between you both and that is comfort for you and for your baby.

What do you think about slings?

Follow for more tips on Slings and all thing pregnancy and beyond.

06/05/2022

BENEFITS OF SQUAT EXERCISES DURING PREGNANCY
Exercising during pregnancy provides a number of benefits for both the mother (shorter labour) and the baby (less colic). What should also be highlighted is that for many mothers keeping active makes them happier, less anxious and helps them feel more in tune with their growing body. So it makes sense to help pregnant women stay as active as they can.

The short answer to the question of how much and what type of exercise is safe is simple. Listen to your doctor and listen to your body. If something hurts, then STOP!

Benefits of adding squats to your exercise routine:
ncreased pelvic floor muscle strength – Squats will help to prepare the pelvic floor muscles for birth even better than kegel exercises.
Prevents lower back and pelvic pain – Strong gluteal muscles help to stabilise your pelvis by supporting your sacroiliac joint. This prevents pain which is often caused by ligaments loosening due to the pregnancy hormones relaxin and progesterone.
Prepare you for labour – Squats can help you prepare for labour and birth. The exercises mirror positions you can hold to help you cope with contractions in early and late labour. They can also help the baby to descend deeper down into the pelvis.
Reasons not to squat:
When baby is not in optimal birth position after 30 weeks gestation – Squats help baby to descend deeper down into the pelvis. So, if baby’s feet or bottom (breech position) are presenting we don’t want them to descend in this direction. Encouraging baby to turn first and then resume your squats.
Pain – If there’s any pain involved when you exercise you need to get your technique assessed for correct alignment. Exercises should feel a little uncomfortable or challenging but should cause pain.
Medical reasons – There are certain medical circumstances where you don’t want to encourage an early labour, such as Vasa Previa. Make sure to listen to your doctors advice on your pregnancy and exercise options.

BENEFITS OF SQUAT EXERCISES DURING PREGNANCY.
Posted in Pregnancy and Newborns, Pregnancy, New Mums & Babies by Lisa Wilkinson on 1st July 2015
Exercising during pregnancy provides a number of benefits for both the mother (shorter labour) and the baby (less colic). What should also be highlighted is that for many mothers keeping active makes them happier, less anxious and helps them feel more in tune with their growing body. So it makes sense to help pregnant women stay as active as they can.

The short answer to the question of how much and what type of exercise is safe is simple. Listen to your doctor and listen to your body. If something hurts, then STOP!

Benefits of adding squats to your exercise routine:
Increased pelvic floor muscle strength – Squats will help to prepare the pelvic floor muscles for birth even better than kegel exercises.
Prevents lower back and pelvic pain – Strong gluteal muscles help to stabilise your pelvis by supporting your sacroiliac joint. This prevents pain which is often caused by ligaments loosening due to the pregnancy hormones relaxin and progesterone.
Prepare you for labour – Squats can help you prepare for labour and birth. The exercises mirror positions you can hold to help you cope with contractions in early and late labour. They can also help the baby to descend deeper down into the pelvis.
Stronger birth positions- Strengthening leg muscles during pregnancy by performing a variety of squats giving you more endurance in your birthing positions. This will allow gravity to assist with making the pelvic opening wider which gives baby a bit more room to push through!
Great looking bottom! – Squats make your bum look fantastic.
Reasons not to squat:
When baby is not in optimal birth position after 30 weeks gestation – Squats help baby to descend deeper down into the pelvis. So, if baby’s feet or bottom (breech position) are presenting we don’t want them to descend in this direction. Encouraging baby to turn first and then resume your squats.
Pain – If there’s any pain involved when you exercise you need to get your technique assessed for correct alignment. Exercises should feel a little uncomfortable or challenging but should cause pain.
Medical reasons – There are certain medical circumstances where you don’t want to encourage an early labour, such as Vasa Previa. Make sure to listen to your doctors advice on your pregnancy and exercise options.
How often?
“Squat 300 times a day and you are going to give birth quicker.” – Ina May Gaskin.

We love Ina May at The elbowroom but 300 may be a touch excessive. You already squat often throughout the day (every time you pick something up off the floor). You can add extra squats to your gym routine if you are a gym bunny. If you are exercising at home start slowly and early in your pregnancy and let it build up naturally during your pregnancy while keeping within your tolerance limits. Be careful of you balance, deep squats during pregnancy can leave you a little off balance so have a wall or a chair close by to steady yourself.

Prenatal yoga and Prenatal Pilates have lots of squat exercises built in.
This is our prenatal yoga and Pilates classes:
https://www.the-elbowroom.com/yoga-pilates-schedule/pregnancy/