Post-Natal Yoga
All too often pregnant people feel the pressure to have healed from childbirth within 6 weeks, to return to work too soon and to begin exercising as soon as they can so they can regain their pre-pregnancy body. These expectations are unrealistic and unhealthy, and yoga can help you let go of these expectations of yourself and accept yourself exactly as you are. Birthing a child is an enormous donation of energy, which takes some time to restore. Give yourself the time you need, while celebrating what you and your incredible body have just done!
I personally felt it took almost exactly 12 weeks to heal from childbirth, and even months into motherhood I am still adjusting to my new role and integrating the changes that are constantly taking place. From my own learning I cannot emphasise enough: be kind to yourself, and get support when you need it.
You can start yoga as soon as you feel like it after childbirth, and if your doctor approves. Begin with slow, gentle movement and breathwork, particularly while lochia lasts. Yoga in bed or with a chair can be great, or indeed any way of practising, so long as it nourishes you, is free from pain and is practised with maximum compassion. You have healing to do.
When practising postpartum, it is essential to practice with stabilisation, activation and support. Build your awareness from the ground up. Take your time to get to know your new body after childbirth. Movements to begin with are:
- Activate feet and legs
- Breathe deeply
- Lengthen the spine
- Align hips over heels when standing
- Progress through healing slowly and gradually
From here, we build our practice slowly and compassionately, and I can support you with this.
Seek the advice of a doctor or post-natal physiotherapist before practising yoga if you have symptoms such as:
- Diastasis Recti
- Hypermobility
- Pelvic organ prolapse
- Pelvic floor disorder
- Hernia
- A C-section incision
Once you are given the go-ahead to practise, I can provide postures, breathwork and techniques that directly address these issues.
The session
In a post-natal yoga session, I begin by checking in and asking where you are at, so that you can start where you are and work with, rather than against, anything that is coming up for you. I usually ask the following questions:
- Do you have any conditions or symptoms? Are you experiencing pain?
- How was your birth experience? Is there anything you wish to share in order for me to better understand where you are at? (this can be physical, emotional, spiritual)
- Did you practice yoga in/before pregnancy?
I then assess and correct pelvic alignment, before moving through a tailored sequence of breathwork, meditation and postures. Support is given in the way of hands on assists and the use of props.
A block of 4-6 sessions is recommended to develop the muscle memory required and help the practices to integrate as best as possible.
One to one sessions can be held at the client’s premises or at my own space in New Galloway. Do bring baby with you, I have space for baby to play and we can make space for feeding time too.
