Yoga after Birth

Yoga is a great option for new mums for a number of reasons and it’s hard to go wrong
with this 5000 year old practice that strengthens the whole body and soothes the
spirit. Your post partum body may be very different to the one you had before you became pregnant, our bodies are always in transition so don’t think that you have to be exactly the way you were before pregnancy. Yoga is a gentle way to initiate the healing of a body that has just experienced one of the greatest changes to ever happen to a person.

1.      Body Awareness – it helps you become better acquainted with your body, a regular practice also trains you to focus on different areas of your body which is particularly helpful during childbirth.

2.      Mood enhancement – yoga’s emphasis on breathing and moving simultaneously helps you breathe more deeply and can trigger deep feelings of relaxation and well-being. Calm mothers make for calm babies.

3.      Posture improvement – weight distribution & changes during pregnancy, lifting babies, pushing prams and frequent breastfeeding or bottle feeding can all play a part in poor posture. Yoga helps open the chest and strengthen the back & shoulders, improving posture.

4.      Moral support – joining other women in post or prenatal yoga classes is a great way to be with like-minded women, sharing experiences that reflect your own during this period of your life. Even if you like to practice at home an occasional class can really be beneficial during these times.

 

If you did prenatal yoga or have been practicing for a while you would have learned about listening to your body and not pushing yourself too hard. Ease back into your yoga practice. Finding the right time is a new thing for a new mum, you no longer have the freedom to just drop everything and do whatever you wish. Acknowledging these feelings is important and yoga can be a great way to help you move through these concerns. It is important to set aside time for doing yoga, unless you do so you may never find the time, it may be difficult initially but trust in the process and you should find that once you establish a routine your baby will get used to it as well. This time with a tiny baby passes so quickly and enjoying and nurturing it will be the best thing for mum and bub.

Remember that your joints and ligaments will still be loose for about 3-5 months, your body needs time to heal and you need time to adjust to your new role and to care for and bond with your new baby.  Along with growing and birthing a baby, comes weakened and stretched abdominal muscles, and all that pushing during labour understandably makes for a compromised pelvic floor. It’s not uncommon to experience lessened sexual sensation or annoying leakage, however severe weakness can result in organ prolapse. It is very important to strengthen your pelvic floor before starting abdominal work, creating too much pressure on the pelvic floor could lead to pain or complications.

The key is to start gently and move slowly, connecting with your body, feeling into it and noticing what changes you can recognize, where you are feeling them and what they are. Take the opportunity to acknowledge and thank your body for the amazing job it has done, its ability to adapt and change, to nurture and heal and for its strength and endurance for bringing you so far and on such an incredible journey.

One of the easiest practices to begin with can even be done while feeding your little one. You may find you have such a huge amount of time each day feeding your baby that even a little effort each time can have remarkable benefits.

1.      Abdominal breathing (Uddiyana Bandha)

2.      Shoulders away from ears and shoulders blades down the back

3.      Kegel exercises (Mula Bandha – with Jalandhara Bandha)

Most women develop a gap in their abdominal muscles as their belly expands during

pregnancy and labour, Doctors usually recommend 6 weeks of recovery time for new mums after a vaginal birth and up to 8 weeks for a caesarean. If you start doing vigorous abdominal exercises before the gap closes you risk injuring those muscles, so have self-care and listen to your body’s needs.

1.      Lie flat on your back with your knees bent

2.      Place fingers of your left hand, palm facing you, just above your belly button. Place your right hand on your upper thing

3.      Inhale, then exhale. As you exhale, lift your head and shoulders off the floor and slide your right hand up your thigh toward your knee. This will make your abdominal muscles tighten and you should be able to feel the gap where the muscles have separated.

If the gap is 3 or more finger widths you can gently begin to strengthen your abdominal muscles, once the gap narrows to 1 or 2 finger widths you can start working a little harder when you feel ready.

1.      Pelvic rocking

2.      Marjariasana

 

Some other asanas of benefit at this time are

1.      Viparita karani (fatigue)

2.      Warrior II (endurance)

3.      Gomukhasana (neck & shoulder relief)

4.      Rotating hands (neck, shoulders and lifts breast tissue)

5.      Childs pose (opens pelvis and chest)

6.      Chest expansion (stretches and strengthens upper back and chest)

7.      Savasana (relieves back ache)

These first few weeks and months with a newborn can bring a roller coaster of emotions and experiences for yourself and your expanded family. Remember there is no rush to get anywhere, to do anything or to be any other way than you currently are. Take time to integrate this new experience and find your way own unique way of being you in the world, embracing the highs and lows as opportunities for growth and renewal.

In Beauty, 

Namaste

*Please note that some yoga poses may cause discomfort while you are breastfeeding and if your breasts are tender, ask your teacher for a modified version of the pose if necessary, always remembering to nurture yourself through every practice.