Sphere Mama - Yoga Classes, Support and Education. Serving Women, Men and Children, all Body Types. Specializing in Classes for Pregnancy, Childbirth and the Postpartum/ Parenting Time. Santa Fe / Los Alamos, NM.

Let’s Play! Trail Run followed by Outdoor Yoga and Potluck!

Posted by on Jun 4, 2014 in Articles | 0 comments

Hello Friends,

This Sunday June 8th I will lead a 3.5 mile trail run followed by a vinyasa flow yoga class in the park.  Let’s meet at 5:15p for the run.  6-7pm for the yoga.  Then a Gluten Free potluck after for our hungry bellies!

Where: East Park Los Alamos NM

What to bring: A yoga mat, A dish to pass and your own plate/fork, Water/Drink.

My Cell: call me if you need more info: 512-289-2554

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Yoga in Santa Fe and Los Alamos, NM

Posted by on Mar 27, 2014 in Articles | 0 comments

Yoga in Santa Fe and Los Alamos, NM

Looking for Yoga in Santa Fe and Los Alamos, NM? Join instructor Christa Tyson of Sphere Mama for a Vinyasa Yoga, Prenatal Yoga, Baby and Parent Yoga or Outdoor Hike / Run followed by Yoga Class!  All students can try their FIRST CLASS FOR FREE when they sign up for the Sphere Mama newsletter.  If a group class doesn’t fit your schedule your always welcome to contact Christa for a private yoga lesson in the comfort of your own home!  To learn more about Christa’s yoga background click here.  Don’t forget to visit our yoga class schedule page for dates and times of yoga classes.

Finding the right yoga instructor can be a fun yet challenging process.  Christa recommends trying different yoga styles and instructors until you find the best fit.  Even when you find the perfect yoga class and instructor, your needs may change as your practice evolves.  Yoga is a journey and so is your practice.  In each stage of your journey may you find the best yoga “guide”.  Once you are deeper into your personal practice you will realize that YOU are your best teacher and guide.  Christa’s goal is to help you get to that place of intuition and confidence in your practice.

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Upcoming Workshops!

Posted by on Jul 22, 2013 in Articles | 0 comments

Childbirth, Labor and Breastfeeding Education

Next Workshop:

Sunday July 13th 1-4pm

at the Blue Sky Pilates Studio in Los Alamos NM


*you must register in advance*


Sphere Mama’s Childbirth Education Workshop-

This pregnancy, this birth, this baby- a once in a lifetime blessing. Childbirth is a right of passage, not something to be feared! Learn how to facilitate an amazing birth experience for yourself and your baby!  You and your partner can take this workshop at anytime during your pregnancy.  It is recommended that you take the workshop early enough to practice the techniques learned in class.  We will be practicing many of the positioning options during the workshop so wear comfortable clothing ! You will receive handouts on everything you learn.

Topics covered in the Workshop:

* Learn the Stages of Labor and what to expect. We will review the first, second and third stages of labor and discuss the signs of each stage.

* Learn positioning options (poses) that will help your body feel more comfort and aid your body in the birthing process.  We will practice a handful of poses that are designed to help labor progress and aid the baby into ideal position.  The most important thing a mother can do during labor is listen to her body and move accordingly.  Learning poses ahead of time helps the mother move with confidence during labor as she listens to the cues from her body. The Birth Partner will learn how to encourage, hold and support the laboring women in the poses.  You will learn specific poses that help speed up a slow labor, poses for back labor, poses for turning a breach baby and many other positioning options for most of labors challenges.  Most importantly, these poses help the mother feel much more comfortable during the contractions.

Comfort Measures for Labor and Childbirth– We will review and discuss many of the easily accessible comfort measures for labor; using heat and cold, acupressure and massage, visualizations, movement techniques, breathing exercises, counterpressure and more….

Breastfeeding Basics– an introduction to breastfeeding.  Learn how to encourage baby to latch to breast properly, breastfeeding positions, how to prepare for breastfeeding and what to expect.  We strongly recommend parents take Sphere Mama’s Breastfeeding Course in addition to this labor workshop.  Were here to help you develop the knowledge and confidence needed for a strong breastfeeding relationship. 

Setting up a Birth Plan – We will discuss and set up an example birth plan. Setting up a birth plan is highly recommended.  A birth plan helps you understand and know your choices ahead of time so you don’t have to make any rushed, fear based decisions.  Making informed decisions is key to your health and the health of your baby. Your OB or Midwife are there to guide you and keep you safe and are a key part of your team.  Sharing your birth plan with your team is one of the main components of open communication and understanding between all involved in the birth of your precious baby.


“A tryly magical experience.  My husband and I tried for 4 years to conceive and once we were finally pregnant we embraced books, shopping and birth classes with full force!  Of all the classes we attended (bradley, lamaze and hospital classes), Christa’s Labor Class was the most informative, the most fun (yes, we had a blast), and the one class that we referred to when in childbirth.  We brought her handouts to the hospital with us and my husband used them to help guide me through a natural labor.  Her suggested positioning options and comfort measures were KEY to my comfort during pregnancy.  I had the confidence to listen to my body and follow my intuition because of Christa and her ability to empower and educate parents.”  – Ava

“Parents will always remember the birth experiences of their children.  Childbirth is imprinted into your mind.  Christa’s Chilbirth Class helped us prepare for this amazing right of passage.  Her guidance allowed us to bring our baby into this world peacefully, safe and stress free.  In today’s world with the drama associated with birth through media, women start to have fear of birth before the event even takes place.  Her class gave me confidence, helped me let go of fear and most importantly helped me work with my OB, Nurse and husband for the perfect birth.”  – Bev and Mitchel

” It was the most important 3 hours of our pregnancy!  The information was invaluable!” – Heather and Mike

– See more at: http://spheremama.com/childbirth-education-2#sthash.3VIGAnPC.dpuf

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Yoga Mantra – Gayatri Mantra

Posted by on Jun 28, 2012 in Articles, Los Alamos, Santa Fe, Yoga | 1 comment


bhūr bhuvaḥ svaḥ

tát savitúr váreṇ(i)yaṃ

bhárgo devásya dhīmahi

dhíyo yó naḥ


 The eternal, earth, air, heaven
That glory, that resplendence of the sun
May we contemplate the brilliance of that light
May the sun inspire our minds.

Meaning of the individual words
Om: The primeval sound
Bhur: the physical world
Bhuvah: the mental world
Suvah: the celestial, spiritual world
Thath: That; God; transcendental Paramatma
Savithur: the Sun, Creator, Preserver
Varenyam: most adorable, enchanting
Bhargo: luster, effulgence
Devasya: resplendent,supreme Lord
Dheemahi: we meditate upon
Dhiyo: the intellect,understanding
Yo: May this light
Nah: our
Prachodayath: enlighten,guide,inspire
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The Mantra “Om” for Conception, Pregnancy and Childbirth.

Posted by on Mar 25, 2012 in Articles, Birthing, Los Alamos, Santa Fe, Yoga | 6 comments

The Mantra “Om” for Conception, Pregnancy and Childbirth.

by Christa Tyson, E-RYT, E-RPYT, Doula, CLC, CCE

Bumper stickers, body art, t-shirts, yoga magazines…you’ve seen the symbol but what does it mean?

Om, pronounced AUM is the sound of Creation.  Everything that Was, Everything that Is, and Everything that Shall Be.  The past, the present and the future wrapped up into this 3-part sound.  Om is also believed to be the sound of everything individually at its neutral.  So for example, the sound of your partner snoring at night should really sound like “Om”, “Om”, “Om”, ok I guess that was a stretch…the phone ringing in the background, or the breath you take, the hum of the computer.  Can you find the hint of “Om” in it? When we chant OM or AaUuMm we bring ourselves back to our neutral energy, bringing relief from sluggishness or hyperness.  We also tap into something that transcends beyond this moment in time.  We bond with the before, the now, and the after.

How to Om

Om is pronounced Aaaa, Uuuu, Mmmm.

-Let the A sound start as a vibration near the navel or abdomen working it’s way upward.  This abdominal vibration taps into our center of creation.  Brining energy and vitality to our reproductive organs.

-Let the U sound vibrate in the chest.  The vibration here in the chest symbolizes preservation.  “Prana” or lifeforce energy is the breath that flows into the chest and lungs.  The breath sustains or preserves the body.

-Let the M sound roll up into the throat and head.  Vibration in the head brings clarity is associated with dedication.

Om for Conception

Everything that was, is, and shall be.

When you chant Om think of all the women before you that became pregnant, all the way back to your great great great grandma…Aaaa

Bringing you to the moment now, noticing the present moment, the sensation of the sound in the throat…Uuuu

Then moving forward and creating your future.  See yourself pregnant.  See your belly growing with a beautiful baby….Mmm

Om for Pregnancy

Aaaaa – Visualize a healthy Uterus, Placenta, and Baby.

Uuuu – Bring awareness to your heart and lungs that sustain your body and your growing baby

Mmm – Cherish this journey.  Gladly be the vessel in which your baby grows.

Om for Labor and Delivery

Vocalizing in low tones during labor can help relax the muscles of the pelvic floor, abdomen and shoulders.  When we clench our jaw tight we draw our shoulders up and our pelvic floor lifts, things you would want to avoid in labor.  Vocalizing relaxes the jaw, therefore relaxing the pelvic floor and shoulders!  Use “Om” to bring a sense of relaxation to the muscles associated with labor.  Just by opening the mouth and letting the sounds roll off the tongue you can help your body relax and open for delivery.  Chanting Om during labor also helps bring focus to the mind, which can help with pain management during contractions!


Christa Tyson

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Writing a Birth Plan.

Posted by on Mar 25, 2012 in Articles, Birthing, Los Alamos, Santa Fe | 3 comments

Writing a Birth Plan.

By Christa Tyson, E-RYT, E-RPYT, Doula, CLC, CCE

As a mother of two, prenatal yoga instructor and educated birth doula, I know the significance of education during pregnancy to prepare for the best possible birth experience.  I was able to birth both my children naturally with the help of prenatal yoga, educating myself and developing a birth plan.  It is important to be involved in the decision making process of childbirth.  When the time comes to make a quick decision you already know your preferences.  The last thing you will be able to do during labor (or want to do) is think with a clear head!  Developing a birth plan is a great way to get everyone (your partner, doctor or midwife, nurse etc) on the same page.  A healthy mom and baby is priority for everyone.  Below is a list of things to think about ahead of time.  Discuss these with your doctor or midwife during prenatal visits and develop your birth plan as a team.  Bring a copy of your birth plan with you to the hospital to “refresh” everyone on staff regarding your preferences.  Good luck and have a blissful birth!

If you do find yourself in a situation where you need to make a difficult decision during labor remember to ask: (tell your husband to keep these questions in his back pocket)

  1. How will this situation affect the Baby?
  2. How will this situation affect Me?
  3. How will this situation affect the progress of the labor?
    1. For example some pain meds can slow down labor
  4. What are the other options?
  5. Is it ok to wait 10 minutes and think about this or do we need to decide right away?

Developing a birth plan is not easy.  Try to keep it to one page! There are many things to consider.  Here are just a few of the more common topics found in birth plans.

  • Vaginal Exams: would you prefer to know where you are in the progress of labor or do you prefer to be examined at a minimum?
  • Do you prefer no student interns in the room or are you ok with interns observing your labor and childbirth?
  • Are you looking to have a natural childbirth free of pain meds or would you like to be offered pain meds?  Research pain meds before labor.  Ask the above 5 questions.
  • Would you like to be offered alternative pain management techniques: positioning options, pressure and massage, heat and cold compresses, visualizations, etc. If so, look into hiring a Doula or you can practice with your partner/husband before labor begins.
  • What are your thoughts about induction or augmentation? Ask the above 5 questions.
  • Do you prefer to tear naturally or have an episiotomy?  You could also request a warm compress on the perineum or alternative birthing positions to avoid tearing or the need for an episiotomy.
  • Would you like to push when you feel the urge or would you prefer your care provider guide you when to push?
  • Would you like to baby to be cleaned directly after birth or would you prefer the baby be placed in your arms?
  • You can delay newborn exams, vitamin K and eye ointment for up to an hour after birth.  This is recommended when mothers prefer to set up a breastfeeding bond as soon as possible.
  • Who would you like to cut the cord?  Would you like the cord to stop pulsating before it is clamped or would you like the cord to be clamped immediately?
  • Who will announce the sex of the baby?
  • Do you want pictures or video of the birth?
  • What are your thoughts about Hep B vaccine at birth?

For a list of more birth plan options all you need to do is Google “birth plan” and look at the many templates available online.  GOOD LUCK!!!


Christa Tyson


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