Postnatal yoga: taking care of yourself after the baby has passed

Postnatal yoga: your moment of relaxation

It's difficult to find yourself when you've spent 9 months being surrounded and pampered by your child. Your body changed during this time and during childbirth. It’s time to get back in the saddle, recover and take care of yourself. To do this, we will give you a helping hand by offering you an activity that will gradually get you back into shape: postnatal yoga. Ready to regain energy? Let's go ! 

Postnatal yoga: your moment of relaxation

THE postnatal yoga is a good way for you prepare for potential upheavals that you will be able to know as a young mother as well as you reclaim your body. Looking for information on this practice? We'll explain what it is right away. 

Postnatal yoga in a few words

Postnatal yoga was designed especially for women who have just given birth. The goal of this practice is to help you find a balance at a time physical et emotional. Also, it allows you to revitalize your body in candy. Know that if you don't want to part with your little one, you can perfectly attend class with your baby. It is advisable to wait 6 weeks before practicing this activity and 8 weeks for those who gave birth by cesarean section. 

Concerning its pure creation, it is Doctor Bernadette De Gasquet who is at the origin of this discipline in France. Postnatal yoga, like prenatal yoga, was born from a will of to resume possession of his body tenderly during the postpartum period without injuring the perineum. Furthermore, if prenatal yoga for you or a loved one can be useful to you, you can find out about our article The essentials of yoga for pregnant women.

What is postnatal yoga? It is composed of gentle postures while lying down made for strengthen the pelvic floor muscles as well as back and abdominal muscles who could have been affected during pregnancy and childbirth. You can also have breathing exercises For relieve stress and anxiety and others relaxation techniques to promote relaxation. 

Why do postnatal yoga? 

Postnatal yoga was designed to help new mothers to recharge and adapt to their new way of life. Beyond these reasons, postnatal yoga is just waiting for you to show these profits. Here are a few. 

Physical benefits 

Because it is essential for the mother to find her place within her new family, this involves virtues acquired throughout the sessions: 

• Muscle strengthening of areas required during pregnancy and childbirth : neck, back, pelvic floor muscles, abdomen, glutes, legs
• Work the perineum

• Stimulation of the digestive and eliminatory organs

• Sleep regulation

• Improved blood circulation

• Relieves back pain, lower abdomen, sciatica or constipation that the woman experiences during this period

• Soothes tightness due to postpartum contractions 

• Promotes milk production 

Psychological benefits

Postnatal yoga allows the mother to find herself, to reduce your mental load during this time of transition where she is forced to be overworked and this involves benefits specific: 

• Learn to let go

• Brings deep relaxation 

• Avoid the baby blues

• Stress reduction through breathing exercises and meditation

• Creating a community 

• Take time for yourself 
• Strengthen the bond with your baby 

Course of a postnatal yoga session

How does a postnatal yoga session work? You should know that very often mothers are seated. THE exercises are done in a manner static. The issue lies in your breathing. THE movements et stretching carried out are soft in order to'appease THE firsts pain postpartum problems such as shoulder pain, back pain and neck stiffness. 

To make you as comfortable as possible, the course begins with a sharing circle to create a feeling of conviviality. The objective being to break theisolation that some mothers experience. Each one tells the adventures she goes through, perhaps you will find yourself in one of the stories, which will reassure you and will eliminate the feeling of loneliness. 

The ideal postures to strengthen your body 

Between your child's naps, you can continue postnatal yoga with simple postures to be carried out in order to continue dispel your pain and of relax. Here are some you can do at home. 

Lying posture with foot in hand

You can practice it if you feel any lower back pain or if you have a sciatica. Lie on your back and straighten your legs in front of you. Bend your right knee and put your thigh on your chest, your left leg should remain straight. Take a yoga strap, wrap it around your right foot, and extend your leg toward the sky. Your shoulders are glued to the ground. Stay in this position for a few breaths. Then place your leg next to your left leg. Repeat the same operation on your left leg. 

Bridge posture 

This posture will allow you to realign your spine. To begin, lie on your back with your feet flat on the floor. Raise your pelvis and place your hands under your lower back to support the weight of your body. Breathe ten times then slowly lower your pelvis, back and vertebrae little by little.

Chaturanga posture 

For those wanting work the abdominal strap, this position is made for you. Get into a high plank position so that your shoulders, hands and elbows form a straight line. Next, contract your abs and push your thighs up and your heels back. As you exhale, lower your body so that your arms form a 90-degree right angle at your elbows. Hold this position for a few seconds. 

Cobra pose 

If you want boost your milk flow, this position may interest you. Start in a lying position on your stomach with your feet together. Place your palms under your shoulders. Your fingers in front, elbows close to your body and your forehead on the ground. Inhale slowly, stretch your chin forward, tilt your head back, feel the lengthening of your spine. Open your chest by pushing your torso forward. Your lower abdomen and legs should remain glued to the ground. Only the trunk comes off. Hold this pose for up to 10 breaths.  

In addition to these positions, if you are back from diapers, read our article Yoga during menstruation which offer postures adapted to your situation. 

To conclude

What to remember about postnatal yoga? It is a discipline that was invented to help young mothers get through the postpartum period by relieving of ailments that they will meet and so that they can take time for themselves. Postnatal yoga when to start? You can start this activity after 6 weeks after delivery and 8 for cesarean sections. 

Beyond that, postnatal yoga aims to rebalance the physical with the emotional state. As well as doing work the body finely. Also, if you want, you can participate in the sessions with your baby. 

What is postnatal yoga made of? It is composed of delicate postures generally made in lying position. As a result, the positions performed allow you to strengthen your perineum, your abdomen and your back muscles who may have suffered shock during childbirth or pregnancy. What other exercises await you during postnatal yoga? You can also exercise breathing exercises For alleviate stress and anxiety. As well as relaxation techniques for you loosen. 

The benefits of postnatal yoga 

You can also access profits which are the following: 

• Muscle strengthening of parts requisitioned during pregnancy or childbirth. This concerns the neck, pelvic floor muscles, back, abdomen, legs and glutes.
• Hardens the perineum

• Calms lower abdomen, back, constipation or sciatica pain

• Recovery of better quality of sleep

• Accelerates milk flow

• Softens cramps linked to postpartum contractions

• Better blood circulation

• Animates the eliminatory and digestive organs 

Obviously, the benefits don't stop there. Postnatal yoga also calms the mind: 

• Promotes letting go

• Sense of belonging to a community

• Ward off the baby blues

• Provides long-lasting relaxation

• Escape to take care of yourself

• Reduce stress

• Strengthens the bond with your child 

What does a postnatal yoga session look like? 

To begin, the session will open with a sharing circle, where each of the mothers present will open up about their problematic in order to create a real feeling of friendliness. This exercise will allow you to avoid feeling alone and to understand that what you are experiencing is normal. 

Your classes will take place in positions seated static. You will have to rely on your breathing to achieve them. In this style, the stretching et movements are slow et tender so that the mother can recover from your first pain. 

If you want to train at home, you can. Here are 4 postures which will benefit certain areas of your body: 

• For to work your strap abdominal, you can turn to the posture chaturanga. 
• If you suffer from pain lumbar or sciatica, there posture lying down foot in hand will relieve you. 
• Are you looking to do increase your milk production ? Choose the cobra pose. 
• For realign your spine, prefer it bridge posture. 

Soothe your pain by doing yoga at POSES

Are you in the 6 weeks following your birth but you are not ready to take the plunge into postnatal yoga? Don't worry, POSES suggests that you revisit the notion of yoga with a experience immersive something never seen before. 

But what is the concept? Rediscover the essential basics of yoga. Learn from movements et transitions coming from dynamic yoga in order to connect your body with your mind. 

Pass 50 minutes pure happiness with exercises mixing muscle strengthening, body weight et isometry. Follow the vibe with our coaches passionate about light shows and playlists made to measure.