Post-natal yoga is yoga that is performed during the so-called “fourth trimester” – the trimester that follows childbirth.
Whether the mother gave birth vaginally or had a caesarean section, postnatal yoga is an ideal form of exercise for the mother who, had passed through the period of pregnancy and childbirth, and is now facing additional fatigue caused by insomnia and the constant care of her baby.
- Post-natal yoga classes can usually start even during the first days after childbirth provided the mother is feeling comfortable with her body and has informed her doctor. In this case the class is more focused on more breathing – relaxing techniques combined with gentle message and some mild poses.
- In our place, Postnatal Yoga classes are preferably conducted as personal sessions, either with the mother and her baby or the mother by herself.
- Classes of two or more persons are held without the presence of our little friends. This enables mothers to be consistent and focused both on them and during the lesson. In this way, the mother relaxes more easily and focuses on building strength and rebuilding her body, as well as relaxation and deep calm within her.
Postnatal Yoga lessons consist of carefully selected yoga poses tailored to each mother’s needs and goals. Depending on the level of fitness the class contains postures, exercises, stretches and breathing techniques that:
- Calm and expel stress from the mother, strengthening gradually the body. This is especially important as the psychological fatigue and the emotional instability can cause problems and affect even breastfeeding and baby care too.
- Strengthen in a dynamic way the torso and more than that. Pregnancy and childbirth had major effect on the mother’s body. The abdominal muscles and pelvic floor are weak, the pelvis had to open and the cervix to stretch in order for the mother to give birth. Her joints are loosened and she may have aches, her body had generally different posture and there may be problems because of the mother holding or nursing the baby.
- A combination of the two.
However a woman feels after she gave birth, her main priorities should be to regain a proper posture and have a positive psychology. Postnatal Yoga is a wonderful practice that helps the mother to:
- Recover easier and be more confident
- Tighten up her body – mainly abdominal muscles and pelvic muscles (abdominal muscles closing, strengthens back muscles and pelvic floor muscles)
- Improve her posture and flexibility
- Stabilize her pelvis
- Strengthen and align her spine, thus dealing with pain that she may have on her back, waist and arms caused by breastfeeding posture
- Improve her psychology by helping her relax and feel relief from fatigue and stress. This helps her to feel that she is also dedicating time on herself
- Improves cardiovascular function and stimulates the nervous system.
- Enhance breastfeeding, since it induces prolactin secretion and increases milk production.
- Get in closer contact with her baby
Whatever the stage a mother is after birth, Postnatal Yoga can varies from easy to a more dynamic, since during each class adjusts accordingly keep the mother motivated and passionate with herself and body.