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Soyuz 41 crew members Terry Virts, Anton Shkaplerov (RSA) and Samantha Cristoforetti (ESA) during Routine Ops training with instructor Josh Matthew. Photo Date: October 24, 2013. Location: Building 9NW - ISS Mockups. Photographer: Robert Markowitz
Soyuz 41 crew members Terry Virts, Anton Shkaplerov (RSA) and Samantha Cristoforetti (ESA) during Routine Ops training with instructor Josh Matthew. Photo Date: October 24, 2013. Location: Building 9NW - ISS Mockups. Photographer: Robert Markowitz
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Before you begin your exercise routine, it is important that you have received medical clearance by your doctor to exercise, practice patience with yourself and your body, and rest, lots of rest! I recommend waiting at least 8 weeks before beginning any strenuous exercises. After your recovery, yoga can be a relaxing and beneficial way to begin introducing exercise back into your daily regimen.
Yoga can aid in healing your abdominal muscles, building pelvic floor and core strength, improve body and organ alignment, and your mental health. As you begin adding specific yoga poses back into your daily routine, you may begin experiencing relief from diastasis recti, pelvic floor issues, tight shoulders, chest, and hips, and help you feel more energized and relaxed while caring for your new child.
In this article we hope to address any questions or concerns you may have regarding postpartum exercise.
How Soon After Giving Birth Can I Do Yoga?
We recommend taking your time to heal and bond with your baby before you start exercising. So often women struggle with feeling a need to get back into their normal regimen and daily activities without allowing proper time for rest and recovery. This can be especially true of postpartum people who experienced no pregnancy complications or delivered naturally. As stated above, allowing 8 weeks or so to begin yoga practice is important for your health and overall well-being.
Postpartum Yoga After Normal Delivery
If you had a normal delivery, you may begin feeling like yourself much sooner than other women who experienced either a c-section or complications during their delivery. However, it is still important to rest and to begin gradually introducing yoga poses into your daily routine. Make sure that you feel comfortable during your exercises and if you experience any pain or discomfort, to wait a few more days to a week before returning to your yoga practice.
When Can You Do Yoga After C-Section?
If you delivered via c-section, it may take longer for you to begin feeling yourself again. That’s okay! You experienced a lot of trauma and pain during your delivery and it is important for you to rest. We especially recommend a 5-5-5 step program during the first few weeks of your recovery – 5 days of rest, 5 days within reach of your bed, and 5 days within a short distance from your bed. Talk with your doctor before beginning any exercises or yoga poses that may affect your abdominal muscles and belly.
Can Yoga Help You Lose Weight After Pregnancy?
Although losing weight should never be the top priority in returning to yoga postpartum, yoga can help you lose some of the baby weight you’ve gained during your pregnancy. There are many other benefits to contributing yoga into your postpartum regimen:
Body knowledge: Yoga can help you become familiar with vital parts of your body as you begin the restoration process.
Body / Posture Alignment: Your body has undergone a lot of physical stress during your pregnancy and after your delivery. Many women experience shoulder, neck, bain, back, and hip pain due to delivering, carrying, and breastfeeding their child. It is also common for your organs to be displaced during your delivery. Yoga can help restore your body’s alignment and help loosen those tight muscles in your shoulders and chest!
Mental Health: Participating in a postpartum yoga program can help you get to know other people, participate in relaxing and calming practices, and reduce stress and postpartum depression.
What is Postnatal Yoga?
Postpartum yoga is a one postpartum practice you can start a few weeks after your delivery. Not only can yoga help relieve symptoms of diastasis recti and a weakened pelvic floor, but it can also be a great way to relax and gradually regain your strength during your recovery. Below we have compiled a few yoga poses we believe are beneficial in your early recovery.
Child’s pose
This gentle pose can help alleviate pain in your chest and neck while properly engaging your pelvic floor and low back.
Start this pose by resting on your hands and knees. Extend your arms slightly in front of you while relaxing your lower body and butt down toward your heels. Gradually lengthen the distance between your knees, but keep your feet together. Hold this position for 30 seconds and breathe restfully.
Tadasana – Mountain pose
A mountain pose is a standing pose which engages your abdomen, pelvic floor, and back.
Stand with your big toes together and your heels slightly apart. Ensure that your weight is distributed evenly between your feet. Relax your arms at your side with palms and biceps facing forward. Inhale, and gently lift your ribcage to be evenly distanced from your pelvis. Place your palms gently on your sides for lower back stability, and exhale slowly. Repeat 5 – 10 times as you are able.
Pelvic tilt
A pelvic tilt is beneficial in strengthening your lower and upper back as well as your hips and legs.
To begin, lie on your back with your feet aligned with your hips and your arms resting at your sides, palms face down. Gently curl your tailbone so that your spine is settled on the floor. This will relieve any pressure you may feel in your lower back. Inhale and begin slowly exhaling as you gently lift your hips upward, tilting your pelvis as you continue tucking in your tailbone. Hold for 2 – 3 breaths and slowly lower yourself back to your starting position. Repeat 5 to 10 times as you are able.
It is important that if you feel any pain or discomfort during these exercises, that you pause and wait until you are able.
Soyuz 41 crew members Terry Virts, Anton Shkaplerov (RSA) and Samantha Cristoforetti (ESA) during Routine Ops training with instructor Josh Matthew. Photo Date: October 24, 2013. Location: Building 9NW - ISS Mockups. Photographer: Robert Markowitz
Soyuz 41 crew members Terry Virts, Anton Shkaplerov (RSA) and Samantha Cristoforetti (ESA) during Routine Ops training with instructor Josh Matthew. Photo Date: October 24, 2013. Location: Building 9NW - ISS Mockups. Photographer: Robert Markowitz
This is another photo from unknown source showing, in China, how these folks crossing a river. It's not a stunt but a daily routine.
Amazing! Isn't it?
Henry
Soyuz 41 crew members Terry Virts, Anton Shkaplerov (RSA) and Samantha Cristoforetti (ESA) during Routine Ops training with instructor Josh Matthew. Photo Date: October 24, 2013. Location: Building 9NW - ISS Mockups. Photographer: Robert Markowitz
Soyuz 41 crew members Terry Virts, Anton Shkaplerov (RSA) and Samantha Cristoforetti (ESA) during Routine Ops training with instructor Josh Matthew. Photo Date: October 24, 2013. Location: Building 9NW - ISS Mockups. Photographer: Robert Markowitz
"I travel a lot; I hate having my life disrupted by routine." ~ Caskie Stinnett
My day was really far from routine. We're back at work after a two-week break and my list of things to fix before the semester starts is crazy.
This memory of a relaxing time by a waterfall in Alaska made me feel refreshed! We even got to have roasted marshmallows here.
Soyuz 41 crew members Terry Virts, Anton Shkaplerov (RSA) and Samantha Cristoforetti (ESA) during Routine Ops training with instructor Josh Matthew. Photo Date: October 24, 2013. Location: Building 9NW - ISS Mockups. Photographer: Robert Markowitz
Soyuz 41 crew members Terry Virts, Anton Shkaplerov (RSA) and Samantha Cristoforetti (ESA) during Routine Ops training with instructor Josh Matthew. Photo Date: October 24, 2013. Location: Building 9NW - ISS Mockups. Photographer: Robert Markowitz
Soyuz 41 crew members Terry Virts, Anton Shkaplerov (RSA) and Samantha Cristoforetti (ESA) during Routine Ops training with instructor Josh Matthew. Photo Date: October 24, 2013. Location: Building 9NW - ISS Mockups. Photographer: Robert Markowitz
Soyuz 41 crew members Terry Virts, Anton Shkaplerov (RSA) and Samantha Cristoforetti (ESA) during Routine Ops training with instructor Josh Matthew. Photo Date: October 24, 2013. Location: Building 9NW - ISS Mockups. Photographer: Robert Markowitz
the usual scene in thailand workers starts the day giving foods to the monks as daily religious ritual.
BREVARD, NC (January 20, 2015) — The best young minds in Transylvania County routinely work out hypotheses and analyze mounds of data to arrive at scientific conclusions. On January 13, the tables were turned and students’ own findings went under the microscope during the 27th Annual Dr. A. Mickey Church Math/Science Fair.
Board of Education Chair Tawny McCoy served as master of ceremonies in the Rogow Room at the Transylvania County Library. McCoy thanked school personnel and parents who make the annual science fair possible at their schools, and on the county level. She said, “I know that many extra hours are needed to have such an event, and I appreciate your efforts.”
Superintendent Jeff McDaris, with board members Marty Griffin and Betty Scruggs, helped hand out awards to winning students. Curriculum Directors Audrey Reneau and Brian Weaver served as Administrators for the jointly held Junior and Senior Science Fair, with coordinators Sheila Byrd and Marilyn Whitmire.
Fifty-two students submitted individual or team projects for the countywide competition. Eight judges spent the previous day reviewing a combined total of 30 projects to determine winners based on fitness for competition at the regional fair.
McCoy noted that the math/science fair would not be possible without significant community support. She thanked the volunteer judges and added, “Our appreciation goes to Ms. Stella Trapp, owner of the Transylvania Times, whose generous donation twenty seven years ago started our countywide fair.”
Medals were then awarded to the following students, who also invited to compete at regionals in February:
Junior Science Fair Winners
Biological Science A
3rd Place: John Nguyen and Bain Brown, BMS – “Shrimp: Brine...or Brawn”
2nd Place: Bobby Brown, BMS – “Assessing the Water Quality of Davidson River During Different Seasons”
1st Place: Emma Dauster, BMS – “The Impact of Controlled Burns on Terrestrial Tardigrade Populations in Dupont State Recreational Forest”
Biological Science B
3rd Place: Kailyn McCall, BMS – “What Time Is It?”
2nd Place: Aubree Williamson, BMS – “Guinea Pig Maze”
1st Place: Clare Kennerly, BMS – “Spoonerisms: A Study of Language”
Chemistry
1st Place: Carly Tabor, BMS – “I'm Melting...Which Building Material Holds up for the Effects of Acid Rain?”
Earth and Environmental Science
1st Place: Fritz Ruppert, BMS – “Are Our Water Woes Caused by Fertilizer Foes?”
Physics
3rd Place: Christian Heath and Gabriel Buenrostro, BMS – “How Does Air Pressure of a Soccer Ball Affect How Far it Goes?”
2nd Place: Kylie Worley and Eda Royer, BMS – “Which Cereal Will Absorb the Most Milk?”
1st Place: Caroline Jones, BMS – “Spinderella”
Technology and Engineering
1st Place: Frank Parsons, BMS – “Better Wi-Fi In Your House”
Senior Science Fair Winners
Biological Science A
3rd Place: Aaron Neumann, Ingrid Findlay, and Hannah Lemel, BHS – “Evaluation of Honey Bee Health in Transylvania County: An Assessment of Varroa destructor and Nosema Levels”
2nd Place: Sam Farrar, Erin Smith, and Cameron McCathern, BHS -- “The Evaluation of Stevia rebaudiana for the Presence of Estrogen-like Compounds”
1st Place: Abby Williams and Carly Onnink, BHS – “Electrantennogram Assays to Determine Megacopta cribraria Response to (E)-2- hexenal, tridecane, and (E)-2-decenal”
Biological Science B
3rd Place: Carver Nichols, BHS – “Agrobacterium-Mediated Stable Transformation of Coleus X Hybridus In Planta Using the Floral Dip Method”
2nd Place: Hannah Field and Ryan Holland, BHS – “Screening Local Lignicolous Fungi for Lignin-Degrading Enzymes”
1st Place: Crista Cali and Sarah Branagan, BHS – “The Search for Pityophthorus juglandis and Associated Geosmithia morbida in Transylvania County, NC”
Chemistry
1st Place: Joseph Roberts, Eliza Witherspoon and Lauren Tooley, BHS – “Evaluation of VOC-producing Diaporthe species for enzyme production”
Earth and Environmental Science
2nd Place: Allison Reece and Lauren DuBreuil, BHS – “The Effect of Antibiotics on the Mortality of the Hemlock Woolly Adelgid (Adelges tsugae)”
1st Place: Ryulee Park and Aidan Spradlin, BHS – “Identification and Heavy Metal Remediation Potential of Fungi Isolated from Duke Energy's 1964 Asheville Coal Ash Pond”
Physics
No projects submitted
Technology and Engineering
1st Place: Sam Lemel and Bryce Spradlin, BHS – “Adapting LAMP Assay and Culturing Methods for Use in Detecting Pseudoperonospora humuli in Hops and Pseudoperonospora cubensis in Cucumbers”
The Western North Carolina Regional Science Fair at Western Carolina University will be held on February 10th and 11th. The Regional Math Fair will be held on March 21nd at Appalachian State University.
The North Carolina Science Fair for the entire state will be held March 27th and 28th, at Meredith College in Raleigh, NC.
© 2015, Transylvania County Schools. All rights reserved.
U.S. Air Force Tech Sgt. Sean Sullivan, 175th Maintenance Squadron, Maryland Air National Guard, works on an A-10C Thunderbolt II engine at Amari Air Base, Estonia on June 7, 2013, during Saber Strike. Saber Strike 2013 is a multinational exercise involving approximately 2,000 personnel from 14 countries and is designed to improve NATO interoperability and strengthen the relationships between military forces of the U.S., Estonia and other participating nations. (U.S. Air National Guard photo by Staff Sgt. Benjamin Hughes)
Create your own morning routine to get more productive. Read how I get two extra hours of focused work every morning: