Congratulations on your new baby! No doubt it has been
a wild and exciting ride. For the past nine months you’ve
been bonding with the baby in your womb and now your
bonding will continue on a more intimate and intense
level. As you know, there are many demands placed on
new mothers (feedings, diaper changes, sleep deprivation,
dealing with other children and family…). So even though
you may not feel like it, now is the perfect time to begin or
continue your yoga practice. There is a LOT going on both
physically and emotionally after giving birth. Establishing a
post natal yoga practice may help to alleviate some of your
new mommy anxieties, sleeplessness, exhaustion and
the physical aches you may experience from holding,
changing and feeding your baby. Use these occasions
to relax and think about practicing good posture.
Slouching while feeding or hunching over a change
table can definitely add to your neck and shoulder strain
and/or pain in the low back.
There is a LOT going on both physically and emotionally
after giving birth. Establishing a post natal yoga practice
may help to alleviate some of your new mommy anxieties,
sleeplessness, exhaustion and the physical aches you
may experience from holding, changing and feeding
your baby. Use these occasions to relax and think about
practicing good posture. Slouching while feeding or
hunching over a change table can definitely add to your
neck and shoulder strain and/or pain in the low back.
There are some simple movements new moms can do
daily at home (even if you had a C-section) until you
are able to exercise again. During the first few weeks
after childbirth, take advantage of the times when
your baby is settled or sleeping to practice gentle
movements (see below) and/or relaxation. Once the
baby is a little older and you are able to exercise regularly
(approximately 6-8 weeks post delivery with clearance
from your OB-GYN), join a post natal exercise class.
In post natal classes you can bring your baby. You
will stretch tired, sore muscles (neck, shoulders, low
back, legs) and begin to re-strengthen and re-tone
your pelvic floor and abdominal muscles. It is important
to take time to RELAX, BREATHE + DE-STRESS, and
finding a class where this occurs is really important.
Also try to focus on relaxation and breathing at home as
often as you can. Your baby is smart and will pick up on
your relaxed vibe- this is a very good thing!
Here are some gentle movements to begin at home
(several times a day if possible), even if you had a C-section:
1.in a comfortable position, with a straight spine.
Inhale with your head in a centre position
(looking forward). Exhale and draw your chin
to your chest, but keep your shoulders back
and down. Inhale to prepare. Exhale and draw
your right ear to your right shoulder. Inhale
and bring your head back to centre (chin in to
chest, shoulders back and down). Exhale and
draw your left ear to your left shoulder. Note:
Hold each position for 3-5 breaths, and repeat
up to 5 times. Make sure your jaw is relaxed (no
teeth clenching EVER)
2.Sit in a comfortable position, with a straight
spine. As you inhale, lift your shoulders up to
your ears.As you exhale, circle your shoulders
forward. Note: Circle 3-5 times in one direction,
and then the 3-5 times in the opposite direction.
3.Try this when lying in bed or while feeding.
Wiggle toes and circle your ankles to the left 5
times and then repeat circling in the opposite
direction. Repeat as often as you would like
throughout the day. Note: This will help to
alleviate swollen ankles and feet by increasing
blood flow to your lower limbs.
4.This can be done lying in bed or while sitting
on the floor with your legs outstretched Have
your toes and knees facing the ceiling to start.
Stretch your heels away from you while you
pull your toes back to your shins.Note: This
will feel amazing along the back of your legs
and help to relieve swollen ankles and feet by
increasing blood flow to your lower limbs.
