Upcoming Events at the Prenatal Yoga Center!

Free Prenatal Yoga Classes!

Prenatal Yoga Center Teacher Training Program students will be teaching the following classes as part of their final examination. (Each class is also supervised by Prenatal Yoga Center Teaching Staff.) Admission is FREE, however please sign up in advance, as classes are limited to 10 students each. Please call the Prenatal Yoga Center at 212-362-2985 to sign up.

January 3 1:30-3:00
January 5 12:00-1:30
January 7 3:30-5:00
January 14 3:30-5:00
January 21 3:30-5:00

Childbirth Education
Two-Day Intensive

$225 per couple
Saturday 1:00-5:00
Sunday 10:00-2:00
(see below for dates)

January 10th and 11th
January 24th and 25th


New Mom Support Group

8-week series (not a drop-in class)
Mondays 2:30-3:30
January 12th through March 9th (No class February 16th)

This facilitated weekly support and discussion group for moms and babies (newborn - 6 months) is led by Jessica Shapley, a certified social worker and mother of two. Find the power to embrace the journey of motherhood with more confidence through connection with other new moms just like you. Share experiences, ask questions, and make some new supportive friendships. Topics include: mom and baby wellness, breastfeeding, bottle feeding, introduction to solids, sleep issues, staying at home versus working outside the home, isolation, childcare, family life, self image, and more.

Happy Winter Solstice

With Chinese medicine as the guide, we can all experience the amazing healing potential of our mind, body and spirit. Happy Winter Solstice. December 21, marks the official beginning of winter. Welcome this change of season, and have a healthy and happy holiday!

Orgasmic Birth

On Thursday, December 11th, an article about New York-based childbirth educator Debra Pascali-Bonaro's documentary (which airs on January 2 on ABC's 20/20), Orgasmic Birth, appeared in the New York Times. The film asks,What would happen if women were taught to enjoy birth rather than endure it?

While an orgasmic birth may not be for every woman, it's great to see childbirth portrayed in a positive light rather than as a painful medical procedure. Tune in on January 2nd for more.

Bringing Mindfulness to the Masses

In an article published on September 18, Ashok Jansari of The Irish Times wrote on how several Dublin hospitals have begun to look into "mindfulness meditation" as a means of helping people cope with a "diverse range of problems including chronic pain, depression, anxiety, cardiac difficulties and even psoriasis."

Dr Noirin Sheahan, who has been practicing mindfulness meditation for 20 years, says, "Mindfulness is a secular form of meditation . . . [and] . . . is useful for anyone going through stress and strain in life, which is probably everybody." While mindfulness meditation may have its roots in Hinduism and Buddhism, it is currently being used by a US molecular biologist, Dr Jon Kabat-Zinn, who realized he could take the practice outside of religion.

Applying his knowledge of mind-body interaction, he developed an eight-week course to be used in hospitals. Demystifying meditation and bringing it to a clinical setting helps to bring more attention to the mind-body connection. time, patients learn a state of "relaxed alert attentiveness," and so far the results have been promising. the first of the two-and-a-half hour weekly sessions, patients chew a raisin to illustrate the way in which most of us simply chew and swallow without really experiencing the act of eating.

Thich Nhat Hanh has a wonderful meditation about eating a tangerine that illustrates a similar principle.


Why not try it yourself at home? Winter is a great time to enjoy citrus fruits such as tangerines and clementines.

•To find out more about mindfulness meditation, contact Dr Noirin Sheahan at nsheahan@stjames.ie.

• Ashok Jansari is based at the University of East London and was on placement at The Irish Times as a British Association for the Advancement of Science Media Fellow

Treating Seasonal Depression with Traditional Chinese Medicine

Clinically referred to as Seasonal Affective Disorder (SAD), the winter blues can weigh you down during the dark months of the year. An estimated ten million Americans (two-thirds of them women) suffer every year. Symptoms include depression, irritability, headaches, fatigue and lethargy, increased appetite, carbohydrate cravings, difficulty concentrating, and decreased libido.

In the Western world, it is thought that because people have less exposure to sunlight, they experience a decrease in melatonin levels in the brain. Genetics, hormones, stress and other factors may dictate how one is affected by SAD. Western medicine practitioners often to turn to light therapy, and, in some cases, antidepressants to alleviate symptoms.

The Traditional Chinese Medicine approach explains this SAD as the result of a yin-yang imbalance. While yin, the feminine energy, relates to nourishment, it is also associated with cold and darkness, and that it is negative in sign means that it refers also to decreasing and descending aspects of nature. Yang, by contrast, is the male energy, associated with heat and light as well as expanding and ascending aspects. These opposing yet complementary energies are associated with the seasonal cycle, and late autumn and winter find us in the yin cycle, which beings on autumnal equinox and lasts until the spring equinox. It is natural to feel an increase in yin-related tendencies such as isolation and sadness. Those whose makeup is naturally more yin (due to gender, genetics, environment, etc.) may feel these effects more strongly, and hormonal changes can also influence these feelings.

As the winter months profoundly deplete our core energy, it is not surprising that many people find themselves craving quick-fix, high-calorie energy sources so that extra energy can be stored as fat that helps keep the body warm. We use a lot of energy in winter fending off the cold, which can make us feel drained, and we may notice ourselves become more emotionally and physically sensitive to our own surroundings. Stress, poor diet, and lack of sleep many of us are too familiar with due to hectic schedules (not to mention drafty apartments and overzealous radiators) further deplete energy, leading to both a depressed immunity and mood.

While a few individuals may require psychotherapy or medication, there are many other ways to treat SAD:

• The first step to take is to ensure you have proper nourishment and rest as well as a comfortable living environment.
o Stock your kitchen with vitamin-rich fruits and vegetables (try dark leafy greens and baked root vegetables) as well as “warming” foods like whole grains, nuts and seaweed to use in soups and other hearty dishes.
o Give yourself time, space to rest and to be reflective, a natural inclination we experience in the winter months.
o Make sure your thermostat (if you have one) is set to a comfortable temperature. Invest in a space heater or humidifier if necessary.
o Try to go to bed early and wake up early.
o Work by a window if possible, in order to get some direct sunlight.

• Exercise can also boost one’s mood. This a great time of year for outdoor sports such as skiing. Indoor stretches, yoga, and tai chi also do wonders to boost the immunity. It is important to stay active without overstraining the mind or body.

• Acupuncture, especially when combined with heat therapy and yang-fortifying (or “warming”) herbs can be very effective in treating SAD symptoms. It helps guide the body back to balance and regulate the neurological and endocrine systems. Your TCM practitioner can prescribe the herbs that will best complete your personal treatment.


Taking these simple steps can help you stay well all winter. A strong mind and body are your best bet for braving the elements.

10 Helpful Hints for Pregnancy, Labor and Postpartum

—from the Prenatal Yoga Center

October 23rd, 2008

Please enjoy this list of 10 healthful hints for pregnancy, labor and postpartum. Much of this information is gathered from friends, students, hands-on experience, mentors and teachers. I strongly believe in learning from others, so please feel free to pass this along to all your friends!

1. Olive Oil on Baby’s Bottom to Prevent the Meconium From Sticking

Vanessa, one of my recent doula clients, enlightened me to this brilliant idea. Right after your baby is born, take a few drops of olive oil and rub it onto the baby’s bottom. When your baby passes the meconium (your baby’s first poop), this dark, tar-like substance will be easy to wash off.

2. Arnica Helps Heal Tears of the Perineum After Labor
Most use the pellets rather than the cream for this type of wound. The cream is not supposed to be used on broken skin - though I have known women who have used the cream and found it to work without problems.

With the pellets, the you can put 2-3 in your peri bottle before you fill it with water, and use that solution when you pee. You can also take it orally (2 pellets) whenever you remember to. Try to avoid taking it around meals or touching the pellets with your hands. As you start to feel better you will naturally start taking it less often. Any dosage you can get will be helpful, but I think the stronger the better for this.

3. “The Midwive’s Pitocin”
Make a bowl of oatmeal, honey and nuts during labor and graze on it as you desire. If you break down the ingredients, you will find the perfect balance of complex carbohydrates, protein and natural sugar.

4. Hard Candy to Help Boost You During Labor
Because so many hospitals restrict eating during labor, it is possible for mom to get a little low in the energy department. I always bring hard honey candies with me to labors. This can give the laboring mom a bit of energy, and it dissolves in the mouth so it does not count as eating food, should any one ask.

5 Apple Cider Vinegar for Acid Reflux
Drink one tablespoon of apple cider vinegar in the morning, before eating. Theoretically, it works because the stomach is fooled into producing less acid. (Midwifery Today Winter 2007)

6. Cold Maxi-Pads with Witchhazel, Lavender and Vaseline
Before you head to the hospital, take several maxi pads and pour witch hazel and several drops of lavender on them, and then place them in the freezer. Not only will this small science experiment feel good on your sore bottom, it also promotes healing.

One of my students recently passed on the idea of smearing some Vaseline on the pad to prevent any stitches you might have needed from sticking to the pad.

7. Breastmilk for Cracked Nipples
It is not uncommon for women to experience sore or cracked nipples while breastfeeding. It is usually a sign that your baby is not latching correctly. One treatment for helping heal your nipples is to express a small amount of breast milk or colostrum onto the nipple and allow it to air-dry.

8. EAT YOUR GREENS!!!
Dark leafy greens, such as kale, collard greens, spinach, arugula, beet greens and dandelion are packed full of vitamins and minerals, and they can alleviate many pregnancy-related discomforts. Studies have shown increasing your iron intake can help relieve restless leg syndrome. A lack of calcium and magnesium (both found in dark leafy greens) can help rid you of middle-of-the-night calf cramps. For those that suffer from constipation, the fiber in these vegetables will help get things moving along!

These dark greens are also rich in vitamin K. Insufficient Vitamin K can contribute to postpartum hemorrhaging.

9. Coconut Water for Electrolytes, Edema and Constipation
Tender coconut water (elaneer/nariyal pani) is one of the richest sources of electrolytes. It is high in chlorides, potassium and magnesium and has a moderate amount of sugar, sodium and protein. Potassium helps regulate blood pressure and heart function. Coconut water is also a good source of dietary fibre, manganese, calcium, riboflavin and Vitamin C.

Coconut water is also a natural diuretic, which will help prevent urinary tract infections as well as relieve constipation.

10. Check Out the Wonders of Nettles: A Safe, Wonderful Herb for Pregnancy and After
The use of herbs may be a very new concept for some, but I would like to introduce you to the nettle leaf. There are no contraindications to the use of this leaf during or after pregnancy. (Holistic Midwifery, Anne Frye) And the benefits are bountiful!

*Vitamins A, C, D and K, calcium, potassium, phosphorous, iron and sulphur are particularly abundant in nettles.

*Increasing fertility in women and men.

* Nourishing mother and fetus.

* Easing leg cramps and other spasms.

* Diminishing pain during and after birth. The high calcium content, which is readily assimilated, helps diminish muscle pains in the uterus, in the legs and elsewhere.

* Preventing hemorrhage after birth. Nettle is a superb source of vitamin K, and increases available hemoglobin, both of which decrease the likelihood of postpartum hemorrhage. Fresh Nettle Juice, in teaspoon doses, slows postpartum bleeding.

* Reducing hemorrhoids. Nettle’s mild astringency and general nourishing action tightens and strengthens blood vessels, helps maintain arterial elasticity and improves venous resilience.

* Increasing the richness and amount of breast milk.
–
The benefits of nettles listed above are an excerpt from Wise Woman Herbal for the Childbearing Year by Susun Weed

Preparing for Winter with Warming Foods

In Traditional Chinese Medicine, each of the five seasons (Spring, summer, late summer, autumn, and winter) is associated with a specific element. As fall begins to turn to winter, we transition from the element of metal to the element of water.

As Paul Pitchford explains in Healing with Whole Foods, in order to “unify” with winter, “one emphasizes the yin principle to become more receptive, introspective, and storage-oriented; one cools the surface of the body and warms the body’s core” (354). We need to seek inner warmth.

The kidneys are the organs most affected by wintertime. We may notice that we naturally gravitate towards “warm hearty soups, whole grains, and roasted nuts” on cold days. Pitchford recommends dried foods, small dark beans, seaweed, and steamed winter greens to fortify the kidneys. It is also important to cook foods at a lower temperature with less water.

Salty and bitter are the flavors for this cold season, appropriate because “they promote a sinking, centering quality which heightens the capacity for storage.” They help cool the exterior of the body and bring body heat “deeper and lower,” which means that we feel the cold less.

Salty foods include: miso, soy sauce, seaweeds, salt, millet, barley, plus any food made salty by the addition of salt. However, it should be noted that an excess of salt causes an over-consumption of water, weakening the bladder and kidneys and affecting the heart.

Common bitter foods may not be bitter on their own but are a combination of bitter and other flavors, including: lettuce, watercress, endive, escarole, turnip, asparagus, alfalfa, carrot top, rye, oats, quinoa, and amaranth.

Citrus and other foods for which the protective coating is bitter are also on the list. The strongest bitter qualities, however, can be found in herbs such as chicory root, burdock root, horsetail, and chaparral.

Try this recipe from Healing with Whole Foods to brighten up even the darkest of winter days.

Winter Sunshine Soup

Serves 8

Ingredients:
1 cup yellow split peas, soaked
2 quarts water
1 5-inch piece kombu, soaked
½ onion, cut into crescent moons (optional)
2 carrots, cut into flowers
1 cup winter squash, diced
½ cup parsley, chopped
¼ teaspoon salt

Preparation:
• Place kombu and peas in a pot with water.
• Bring to boil. Reduce heat and simmer 30 minutes.
• Add onions, carrots, squash, and salt. Simmer until peas and vegetables are tender.
• Add miso diluted in stock and simmer 5 minutes more.

How to Survive Holiday Travel

For many of us, the holiday season involves traveling to visit family and friends. Though this is a joyous, celebratory time of year, the hustle and bustle can be taxing on our minds and bodies, putting us at risk for illness and injury.

Sitting in one position for a long time on planes, in buses, and cars can wear on the body, causing discomfort in the back, shoulders, and neck. Lugging heavy bags weighs us down. The stress of rushing to make departures, long lines at airports, crowded highways, along with throngs of other people dealing with the exact same things, takes its toll on us emotionally as well as physically.

When we arrive at our destination, relief is usually fleeting. Sleeping in guest beds, on couches, and air mattresses can wreak havoc on our spines, and family tensions can make us emotional. Being out of our familiar settings and in close quarters with people we may not see that many times a year can drive us to lose our good will towards men.

However, here are a few measures you can take before, during and after your trip to make it as stress-free as possible.

• Before you leave, get organized.
o Pack ahead of time rather than saving it for the last minute. Minimize luggage by bringing only the necessities.
o If you’re flying, keep tickets in a safe place where you will remember them. Don’t wait until ten minutes before you leave to find them.

• Be prepared for delays and traffic. Bring a book and music to keep yourself occupied.
o Get enough sleep in the days leading up to your trip so you’re not running on empty.

• Strive to eat balanced meals and drink plenty of water, even on the road or in the air. It may be tempting to resort to surviving on coffee, pastries, and airline peanuts, but you’ll feel much better by the time you reach your destination if you’ve given your body the nutrition it needs.
o Be mindful of what you eat and drink, but don’t beat yourself up for indulging in a special treat.

• See your Traditional Chinese Medicine practitioner to pick up some remedies:
o “Cold Quell” pills can be taken before beginning your journey to prevent colds and then immediately with any sign of a cold coming on.
o An immune booster like "Jade Windscreen Pill" for a week before travel and during your entire stay is also effective.
o A great formula to help with digestion is "Strengthen the Spleen" pills to be taken after a very filling holiday meal.

• Pressing on acupressure points, self-massage, and self-care are also helpful.
o LI4 (or Large Intestine 4 point, also called peaceful union) is great for any type of headache, toothache or pain in the body. Take the thumb and index finger of one hand and press the soft mound of flesh on the palm between the thumb and index finger of the opposite hand. Look for the tender area and rub for 5 minutes, alternating sides.
o Round rub around eyes—Make hands into loose fists and take the knuckles of index fingers and rub around the eye socket pausing in the tender spots. Rub around nose and sinus passages to encourage healthy, open sinuses and clear vision.
o After arriving, soak feet in warm water to encourage any anxiety, tension or excitement from travel to melt away. This will help you get a good night’s rest by descending energy away from the head in order to calm nerves and rest the mind.

• There are various yoga stretches and breathing exercises that promote calmness or increase energy.
o Forward bends are great for calming the mind. Either with legs straight or bent, hang from hips, holding elbows, nodding head “yes,” shaking head “no”, to open spine and release neck and shoulder muscles. Resting your head on a few stacked books helps to calm mind.
o You can also do this on the floor with backs of legs flat against floor and bending forward towards your toes (no need to touch) and resting your head on stacked pillows to make it restorative rather than strenuous. It is best to relax into this pose for 3-5 minutes.
o If you want to boost your energy, doing a headstand is a great way to gear up.
o Practice deep breathing, in moments where you’re afraid of losing your cool,. Breathe in for seven seconds, and then out for seven seconds. Do this for 10 rounds and feel the effects.

Exercise is one of the ultimate stress-busters. Even a walk around the block with a cousin or sibling can get your heart rate up and produce feel-good endorphins.
Perhaps most importantly of all, be kind to your body. Don’t push yourself too hard. Though many of us feel pressured by the demands of the season, remember that you are only human.

When you get home, check in with your acupuncturist, chiropractor, therapist, or any other practitioner you regularly see. They can help you tend to any lingering ailments.

Cheers to a happy and healthy holiday season!

Benefit for NYC Midwives and a New Center for Healthy Birth!!

As a doula and acupuncturist who specializes in fertility, pregnancy and labor care, a question I often receive from my clients and patients is “why is there just one birthing center in Manhattan?” Living in one of the largest, most progressive cities in the world, and being personally and professionally surrounded by an overwhelming number of women who are passionate about healthy and natural birth, I, too, have been puzzled by the scarcity of choices available to this population. While the quality of care that does exist is marvelous: the amazing group of homebirth midwives, the St. Lukes-Roosevelt Hospital Birthing Center, the Brooklyn Birthing Center, and the plethora of obstetricians and hospital midwives throughout the city, I am giddy with excitement over the much anticipated 2010 opening of the New Space For Women’s Health, an independent center for birth, breastfeeding, and women’s health care.

Please join me at the 6th Annual Miles for Midwives and New Space 5K Run/Walk and Picnic in Prospect Park on October 5th, 2008 at 10am. Proceeds from the event benefit the New York City Chapter of the American College of Nurse-Midwives and the New Space. I’ll have a table at the event entitled, “Childbirth Acupuncture.” Please support healthy childbirth, stop by my table to say hello, and enjoy a beautiful fall Sunday in the park to boot!

Facial Acupuncture Feature in New York Magazine

In an article on how to spend your $600 tax rebate in the May 12th, 2008 edition of New York Magazine, Five Seasons Healing was mentioned for acupuncture facial rejuvenation treatments. Check it out under the "Beauty" section at http://nymag.com/shopping/features/46642/

Acupuncture facial rejuvenation can be an excellent way to get that healthy glow that you always wished for. Because acupuncture can bring more 'qi' or vital energy to the face, it helps to increase blood, lymph and fluid circulation. It can eliminate fine lines, reduce deeper lines, and decrease puffiness or sagging. And, acupuncture can also help to reduce tension and relax the face. Not only is acupuncture a safe, natural, and non-invasive way to reduce the signs of aging, each session leaves you with a general sense of health and wellness both inside and out.