Postnatal care is just as important for the baby as it is for the Mother. Right after birth, the human body is at it’s most vulnerable to injury, overexertion, overextension and emotional imbalance. After the recovery period, it is at this time when gentle, mindful exercise is highly beneficial, and will work to encourage healing and maintain physiological balance. Yoga is the healthiest way to ease our bodies back into an exercise regime, and is recommended by health professionals from every background.
Make sure that whether you’ve undergone a C-section or had a natural birth, you will first need to respect the recovery time before engaging in any type of exercise. Your doctor should tell you how many weeks you need to recover, but it is always advisable to ask. If you’ve had a C-section, the usual recovery time is 6 weeks, but it can be more in certain patients. Also, if you experienced any complications during the pregnancy or birth, your situation may be affected so the ‘go ahead’ from your doctor is vital.
Before we delve into the exercise straight away, Sara Haley takes us through the 5 biggest postpartum mistakes that new Mums tend to make when intent on getting back into shape. Sara talks about the issues with exercising too soon, too hard, too much and the wrong types of workouts. Sara says: ”If you’ve just had a baby and are feeling anxious about working out, trust me, I understand, but please watch this so that you know what NOT to do. Sometimes that’s half the battle.“
Postnatal Yoga Session Nº1
by Instructor Live
First on our list is an NHS-backed yoga class lead by Susan from InstructorLive. This session is ideal as your first ever yoga routine after giving birth, and lasts just over 40 minutes. Susan introduces us to space, our bodies and yoga mats with ease and professionalism, but most importantly focuses the poses to target the tummy, back, hips and arms. All you need for this routine is a mat or comfortable rug to lie on, some water on hand and a towel.
Postnatal Yoga Session Nº2
Stretch and soothe with this lovely 20 minute routine by Rachel from MyWellbeing. The session focuses on tightening up bum, thighs and hips and working the core strength. This session will get you focusing on your breath and helping you to become acutely aware of your body, helping you to become in-tune with it.
Postnatal Yoga Session Nº3
Mum & Baby Yoga
Paula Lay softly guides us through this short and sweet 10-minute practice to bond, play & relax for baby and Mother. Suitable for bub from approximately 10 weeks of age. This is one of the best ways to babysit, and hopefully you will entertain and calm your baby whilst you get your stretches in for the day.
Postnatal Yoga Session Nº4
by Jason Stephenson
Along with the amazing realisation of embarking on this new lifelong journey with your new baby, can come quite a bit of anxiety, and even depression. Postnatal depression is extremely common, particularly in new Mums, and is nothing to be ashamed of. Symptoms may include extreme sadness, low energy, anxiety, crying episodes, irritability, and changes in sleeping or eating patterns. In holistic practices such as Yoga, we don’t only take the body into the count but the mind and spirit too. Holistic fundamentals tell us that without the mind being healthy, the body cannot follow and vice versa.
It is just as important to care for our minds after birth as it is our bodies. It can be easy to become swept up in the daily tasks, errands and necessary routines of taking care of children, and we can easily become completely emotionally overwhelmed and physically exhausted. Using Yoga and Meditation as preventative measures to ensure a healthy mind, spirit and body will allow you to care for your little one with all the love and energy in the world.
In this guided meditation, Jason takes us on a half hour trip down relaxation lane, and sets the mood perfectly for a deep and purposeful sleep.
Enrol with us and become a Holistic Therapist
If you’re thinking of getting serious with your stretching habits, we offer a diploma-correspondent course in Yoga which entitles you to teach anywhere in the world. For the perfect complimentary course, we also offer Meditation. If it’s exercise in general that fascinates you, why not try our Sports and Exercise Nutrition course, or our Sports Psychology & Dynamics course – both are the perfect qualifications to enhance any holistic practice. Whatever you choose here with us at The School of Natural Health Sciences, you can be sure that your CV, spectrum of knowledge, and outlook on life will be forever enriched.