Yoga helps mothers-to-be

At first glance, it looks like a regular yoga class. Seven women in loose-fitting work-out garb form a semi-circle around instructor DeLona Campos-Davis as she talks in soothing tones.

“Shake out your spine,” Campos-Davis says. “Let it go. Shake it out. Release it all.” The lights are dimmed. A candle on the floor in the middle of the room flickers.

“Tonight’s theme is balance,” Campos-Davis says. As the women stretch their arms toward the ceiling, it becomes clear that there are technically not seven but 14 in the semi-circle. Each of the women is pregnant.

Campos-Davis has taught Yoga for Pregnancy, Birth and Beyond for almost three years at the Hood River Sports Club. The weekly class has several moms-to-be who attended during their first pregnancies and have returned, now onto their second babies.

“It’s a healthy form of exercise, even if people haven’t been doing much exercise before they were pregnant,” Campos-Davis says. Along with helping to increase flexibility, strength and balance, yoga can help with some of the “typical complaints” of pregnancy, she says — including back pain and aching hamstrings and other muscles.

“Yoga also helps people to relax and face some of the fears surrounding pregnancy, birth and becoming a mom,” she says.

As she leads the class through typical yoga positions, Campos-Davis talks to the women about how certain poses — as well as focused breathing — can help with labor and delivery. She also encourages them to do the positions only as much as they feel comfortable.

“This can be intense,” she says as the women crouch on their mats in Child’s Pose. “Be gentle. If it feels tight, you might just hang out there and breathe.”

During the class Campos-Davis gets up and walks among the women, keeping an eye on each of them.

“I try to modify it for everyone, depending on how they’re feeling or how much yoga they’ve done before,” she explains. “I really encourage people that if it doesn’t feel good, don’t do it.” Campos-Davis eliminates any poses that involve lying on the stomach, or where the women will be lying on their backs for long.

A big part of the class, according to Campos-Davis, is helping women learn to trust their own bodies.

“When they go into labor, then, they can tune into that and know what’s right for them,” she says. “They also go into motherhood with a sense that they can listen to their body. You get so much advice, you have to be able to sort through what works for you, and this helps.”

Campos-Davis, the mother of three boys, is particularly tuned into the needs of pregnant women. She practiced yoga through all three of her pregnancies — teaching through two of them.

For Janet Sjoblom, a family physician in Hood River, the Yoga for Pregnancy class was the first time she’d ever done yoga. She started going to the class when she was 16 weeks pregnant.

“It was a tremendous help to me,” says Sjoblom, who had her baby — a boy, Owen — on Feb. 23. “For me, pregnancy was not easy, but the things I learned in the yoga class really helped.” She had some back pain and other issues that yoga helped alleviate, she says, and Sjoblom credits yoga with helping her get through labor quickly.

“Just having the support of the other women in the class also made a difference for me,” she says. “I’ve recommended this class to patients of mine, but now I’m really a believer in it.”

The Yoga for Pregnancy, Birth and Beyond class is held on Tuesday nights at the Hood River Sports Club. Call the club at 386-3230 for information.

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Parkdale third graders sing "12 Disaster Days of Christmas"

Welcome to your sing-able Christmas gift list. What follows is an emergency rendition of “12 Days of Christmas” – for outfitting your home or car in case of snow storm, earthquake, flood or other emergency. Read it as a simple list, or sing it to the tune of “12 Days” – you know, as in “ … and a partridge in a pear tree…” Not to make light of it, but the song is a familiar framework for a set of gift ideas that you could consider gathering together, even if the recipient already owns items such as a bunch of coats, tire chains and flashlights. Stores throughout the Gorge are stocked up on all these items. Buying all 12 days might be prohibitive, but here are three ideas for checking any of the dozen off your list (notations follow, 1-12.) The gift items needed to stay warm, dry and safe are also coded to suggest items in your abode (A) in your car (C) or both (B). 12 Gallons of Water (A) 11 Family meals (B) 10 Cans of propane (A) 9 Hygiene bags (B) 8 Packs of batteries (A) 7 Spare coats (B) 6 Bright red flares (C) 5 Cozy blankets (B) 4 Tire chains (C) 3 Flashlights (B) 2 cell phone chargers (B) 1 And a crush-proof first aid kit (B) Price ranges? Here’s a few quotes for days Three, Two, Four and Nine: n A family gift of flashlights (three will run $15-30, Hood River Supply, Tum-A-Lum) n Cell phone chargers (two will run $30-60) n Tire chains (basic set, $30, Les Schwab, returnable if unused for the winter) n Family meals ($100 or so should cover the basics for three or four reasonably well-fed days) n The home kit should be kept in a handy place near an exit, and remember that water needs to be replenished every few months. If you have a solid first aid kit already, switch out the gift idea with “and-a-sto-o-u-t- tub-for it-all …” Otherwise, it’s a case of assembling your home or car kits and making sure all members of the family know what the resources are and how to use them (ie flares and propane). Emergency situations are at worst life-threatening, at best deeply uncomfortable if you and your family are left without power for an extended period, or traveling and find yourself in a situation where you need to wait out a storm, lengthy traffic delay, or other crisis. Notes on the 12 gift ideas: 12 – Gallons of water: that’s one per person in a four-member family to last for three days, the recommended minimum to be prepared for utility outages. 11 – Easy-open packaged goods, energy bars, dried food and nuts are good things to include for nutrition. Think of what your family of four needs for three days to stay fortified and hydrated (see number 12). Can-opener also recommended 10 – If you have a propane camping stove, keep extra fuel handy. 9 – Hygiene bags: put packaged moistened towelettes, toilet paper, and plastic ties in large garbage bags (for personal sanitation) Resource list courtesy of Hood River County Emergency Management, Barbara Ayers, manager/ 541-386-1213. The county also reminds residents to Get a Kit, Make A Plan to connect your family if separated, and Stay Informed. See to opt-in for citizen alerts. Enlarge

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