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Postnatal Yoga: Benefits and Simple Practices

Becoming a new mum is a joyous and transformative experience, but it also brings a host of physical, emotional, and mental challenges.

Amidst the sleepless nights, endless diaper changes, and the emotional rollercoaster, it’s crucial to find ways to nurture your own well-being.

One such powerful and accessible tool is postnatal yoga. Let’s explore how postnatal yoga can benefit new mums and discover some simple practices to get started.

The Benefits of Postnatal Yoga

1. Physical Recovery:

mum on bridge pose with baby

Pregnancy and childbirth put immense strain on your body. Postnatal yoga helps in restoring strength, flexibility, and balance.

Gentle yoga poses can aid in toning abdominal muscles, strengthening the pelvic floor, and alleviating common postpartum issues like back pain and shoulder tension.

2. Emotional Well-being:

The postpartum period can be emotionally taxing, with fluctuating hormones and the pressures of caring for a newborn and raising a child.

mother doing yoga while breastfeeding

Yoga encourages mindfulness and relaxation, reducing stress and anxiety.

It provides a sanctuary where you can reconnect with yourself and find moments of peace amidst the chaos.

3. Bonding with Your Child:

Practicing yoga with your baby or child of any age can be a delightful bonding experience.

mum kissing her baby and doing yoga

Children's yoga incorporates gentle movements and stretches that engage your little one, fostering a sense of closeness and connection.

It also helps in developing their motor skills and body awareness.

4. Building a Supportive Community:

group of mums doing yoga

Joining our Mums and Bubs or Family yoga class introduces you to a community of fellow mums who are navigating similar experiences.

This support network can be invaluable, offering a space to share stories, tips, and encouragement.

5. Enhanced Energy Levels:

baby kissing mommy

The gentle, mindful movements of yoga can rejuvenate your energy levels.

Even a short practice can invigorate your body and mind, helping you tackle the demands of motherhood with more vitality.

Simple Postnatal Yoga Practices to Get Started

1. Deep Breathing:

Begin with some deep breathing exercises to calm your mind and center yourself. Sit comfortably with your baby close by, close your eyes, and take slow, deep breaths.

Inhale deeply through your nose, allowing your abdomen to expand, and then exhale slowly through your mouth. Repeat for a few minutes.

mommy doing simple yoga with baby on lap

2. Cat-Cow Stretch:

This gentle flow helps in releasing tension from your back and neck. Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.

Inhale, arch your back and lift your head and tailbone towards the sky (Cow Pose).

Exhale, round your spine, tucking your chin to your chest and tailbone under (Cat Pose).

Repeat 10-15 times, moving with your breath.

mommy doing cat pose with baby under her

3. Pelvic Tilts:

Strengthen your pelvic floor with this simple exercise. Lie on your back with your knees bent and feet flat on the floor.

Inhale, and as you exhale, tilt your pelvis slightly upward, engaging your lower abdominal muscles.

Hold for a few seconds and release. Repeat 10-15 times.

woman doing pelvic tilt

4. Baby Bridge Pose:

This pose can be done with your baby resting on your pelvis.

Lie on your back with your knees bent and feet hip-width apart.

Inhale and lift your hips towards the ceiling, holding your baby securely.

Exhale and lower your hips back down.

This pose strengthens your glutes, lower back, and core muscles. Repeat 10 times.

baby on mommy tummy while mommy doing bridge pose

5. Seated Forward Bend with Baby:

Sit with your legs extended straight in front of you, and place your baby on your thighs or a cushion in front of you.

Inhale, lengthen your spine, and as you exhale, gently fold forward, reaching towards your feet.

This pose stretches your back and hamstrings. Hold for 30 seconds to a minute.

woman doing seated forward bend

Embrace the Journey

Remember, yoga is not about achieving perfection but about embracing the journey of healing and bonding.

Listen to your body and move at your own pace. Whether you’re doing a full session or just a few minutes of deep breathing, each practice is a step towards greater well-being.

At Generation Yogi, we’re dedicated to supporting new mums through this beautiful yet challenging phase of life. Our yoga classes are designed to nurture your body and soul, helping you find balance and joy in your new role. Join our class now and discover the transformative power of yoga for you and your baby.

Welcome to the Generation Yogi family, where we grow, heal, and thrive together.

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