Yoga can support both your physical and mental wellness.
As a busy new mom with limited free time……getting two benefits for one is always great!
Let’s talk about how postpartum yoga can help you.
What is postpartum yoga?
Okay, unless you live under a rock, you have heard of yoga and maybe even practiced it before.
Postpartum yoga is a gentle way to reconnect with your mind and body, strengthen your muscles and relax. You will incorporate known yoga asanas (postures) but will need to modify as your body recovers.
The key word here is GENTLE! Don’t go into a one-hour Vinyasa flow right after delivery!
All of the above are benefits of postpartum yoga!
Postpartum yoga can:
Lower your blood pressure
Rebuild muscle tone
Decrease stress
Increase your energy
Strengthen your pelvic muscles
Helps with your posture
True! By lowering stress it can help you decrease your chances of getting postpartum depression. Also, if you have postpartum depression or anxiety, doing regular yoga, in addition to treatment, can help you experience less symptoms.
Remember postpartum depression affects 20% of women!
Ready to go? You probably want to know when to start.
According to the American College of Obstetrics and Gynecology, it is safe to begin exercising a few days after giving birth—or as soon as you feel read. For moms who had a C-section, talk to your healthcare provider when you will be ready.
Most experts recommend waiting 6 weeks after vaginal delivery and 8-12 (depending on your healing) after a c-section to start full yoga practice. Of course, you should always clear it with your healthcare provider before starting any exercise routine.
It is safe to start with gentle pelvic strengthening yoga moves and breathing exercises before. Always listen to your body and modify as needed.
Try this calming sequence:
Alternate nostril breathing. To connect with your body and mind to restore your nervous system. Close one nostril and breath through the other, reverse. Go through a few rounds of this energizing breathing.
Belly breathing. To connect with your core. Engaging your diaphragm can also help your pelvic muscles. You can lie on your back or sit for this. Place your hands on your belly and draw your navel in when you exhale and feel your belly expand when you inhale.
Child’s pose. To restore your abdomen and promote blood flow. Gently place a folded blanket between your hip crease and belly for support. Relieves head, neck, and chest pain, and opens the pelvic floor, hips, and low back.
Legs up on the wall. To reset your body and relax. Helps circulation and relieve back pain.
Savasana pose. To rest your mind and body. Use a folded blanket under your knees and just melt into the floor and enjoy this much needed time to quiet your mind.
Yes! You can also practice yoga with your baby! You may be able to start that at 6 weeks or when your baby can hold its head up.
Mommy and baby yoga can be a good way for you to bond with your child.
Higher intensive yoga definitely needs the green light from your healthcare provider. But yes, you can practice “ hot yoga”. Remember to hydrate, hydrate, hydrate! Especially if you are breastfeeding!
All of the above! Certain poses can be more harmful to your healing body especially if you have signs or symptoms of pelvic floor dysfunction or diastasis recti. Following a dedicated postnatal class will be mindful of this.
Avoid exercise that causes intra-abdominal pressure or spreads your abdominals, such as backbends and twists and core strengtheners, including:
Cat-cow pose
Boat pose
Cobra pose
Plan pose
Revolved triangle
You don’t have to be a yogi or super flexible to enjoy the benefits of postpartum yoga!
Postpartum helps you gently strengthen your postpartum body but also gives you time to relax and reset your mind so you can better take care of your baby!
