Congratulations on your new born!
Having a baby is the greatest life transformation women can have. With all the excitement, elation and happiness which accompanies the bliss of loving your little creation, allow your body to be healed naturally and allow yourself to have 'me' time to re-energise and reconnect yourself. Postnatal recovery involves self-healing and practicing yoga during time helps you to adapt with these changes and build your endurance.
Expect to be healthy, vital, and strong again!
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Postnatal Yoga: Principles of Practice
Mother to mother
The postnatal period is one of great change and adjustment. The new experience of motherhood can be overwhelmed and mothers need an ample time for rest. During this time women are prone to stress and exhaustion, and being surrounded by other mothers can provide a great support whereby they do not feel alone and can share their experiences. Spending time in a postnatal yoga class can be an emotionally bonding experience and is a wonderful way to form friendships with other mothers.
Deep breathing with slow movements
After birth, it is important mothers have personal time to relax and replenish her energy. Posnatal yoga provides a warmly supportive environment where new mothers can reconnect with herself physically, mentally and emotionally through the practice of yoga. The class is gentle, therapeutic and includes deep breathing with small, slow movements and stretches. The emphasis is upon nurturing and support to promote ease and comfort for new mothers. At a physical level, the class focuses on stabilising the pelvis, toning the abdominal region, and supporting the lower back. Classes also include meditation for self-healing as well as baby massage technique that can sooth and calm the baby. Postnatal yoga is appropriate for most women about 8 weeks after normal delivery and about 12 weeks post cesarean. Mothers are recommended to consult with their doctor first before joining the class.
The benefits of Postnatal Yoga
- Help mothers to regain their strength and energy
- Strengthens the back, abdominal and pelvic floor muscles
- Releases tension in shoulders and neck muscles
- Decreases overall stress and promotes relaxation
- Rejuvenates the mind and promotes healing
- Provides and opportunity to connect with other mothers
5 best poses of Postnatal Yoga
Legs-Up-the-Wall Pose
Waking up every few hours day and night can be exhausting. When you feel exhausted, your breath becomes more shallow. A restorative pose such as Viparita Karani (Legs-up-the-wall pose) helps open the chest, encourages you to take deeper breaths, and aids relaxation and rejuvenation.
Kegel Exercises
These contractions prevent stress incontinence and strengthen the pelvic floor.
Neck and Shoulder stretch
Many new mothers experience neck and shoulder aches because of many hours spent bending forward to breastfeed the baby. Practicing shoulder and neck stretch are a great relief to ease those tensions.
Warrior II Pose
Caring a new born can lead fatigue and tiredness due to lack of sleeping. Practising Warrior II is helpful to build stamina and endurance.
Pelvic Tilt
After your baby is born, there might be wekaned and stretched abdomen muscles. Pelvic tilt exercise is very good is to strengthen abdomen muscles.
