First of all, congratulations on having a baby! Enjoy this beautiful time in your life to connect with your newborn. As your newborn transitions into this world it is important that we take time to connect with our new role as a provider as well, and yoga is a great tool to do that.
Let’s start with the most commonly asked question – How soon after giving birth can I do yoga? You should always consult with your doctor before starting postpartum exercises and wait at least six weeks before adding full body movement. Yoga is a great way to connect with your body and breath before, during and after pregnancy, but should always be tailored to your body’s needs at the time. A safe yoga practice allows the body, mind, and spirit to continue to grow and heal.
You already have the most powerful tool in your toolbox, your breath. Learning breathing techniques can calm the nervous system and ground you into the present moment. You can incorporate breathing exercises into your daily routine starting now. I would recommend starting with Box Breathing. Breath in for four seconds, hold that breath at the top for four seconds, exhale for four seconds, and hold at the bottom for four seconds. Can you increase to 5, 6…8 second boxes?! There is also Bee Breath, which is great to do with kids. Press your two pointer fingers over your ear holes to block the sound. Hum as loud as you can.
Yoga is great at combating stress. Stress reduction is so important for postpartum recovery and listening to your body’s and baby’s needs. A great way to relax the nervous system is with a body scan, which can be anywhere from 20 seconds and 20 minutes long – whatever amount of time you have. Start at your feet, and focus all your attention there, noticing what that feels like. You’ll slowly work your way up the body just noticing one area at a time and adding some relaxation, release and softening as you go. Body scans help us be more present and aware of our body’s needs, stress reactions and where we hold tension. When we have better stress management we are better mothers, better partners, more productive at work and overall happier.
Interested in a private yoga session? You can schedule a 1:1 with me on Mondays and/or Thursdays. I offer a Private Parent & Baby Yoga Class that encourages connecting with your baby as you practice. Or, if you’re a new parent and want to take a yoga class solo, try out my Private Postnatal Yoga Class where the focus is solely on you, your needs and your interests. Classes are 30 or 45 minutes long.
Watch my free Mom and Baby Yoga class here on Youtube at anytime.