Find Postnatal Yoga Instructors near you

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FAQs:

What is Postnatal Yoga?

Yoga in the postnatal period is all about honoring your post-baby body and calming your mind. Giving birth and sustaining life is quite a journey. As you continue to adjust to life with a new little one at home, yoga allows you to breathe, balance, and tune in with yourself when you may otherwise put “me” time on the back burner. You may see specific postnatal or postpartum yoga classes advertised at your local gym, or you may find similarly titled yoga videos on YouTube or other fitness websites or yoga apps. The moves you’ll find in these sessions are generally low-intensity and modified in some way to address your postpartum body and any weaknesses you may have after giving birth.

What are Postnatal Yoga Classes?

Postnatal yoga is designed to support postpartum recovery and the transition into motherhood. These classes will address the physical and emotional challenges many new mothers face, from lack of sleep and heightened sensitivity to celebrating their body's incredible journey. With everything from progressive core programs to practices to do with your baby, you'll find the ongoing and unconditional support you need.

Is Yoga Good for Postpartum?

Yoga is always good for postpartum, but it contains benefits that are specifically helpful during this time in pregnancy. A few of these benefits include hormone balancing, stress relief, and overall strength to feel empowered. In addition, the breathing techniques of certain styles of yoga have been found to help reduce feelings of anxiety. That women experience while going through pregnancy or early motherhood. Yoga can be a tool in reducing the stresses felt by a woman while she adjusts to her new life as a parent.

Therefore, many studies found that women who take yoga classes tend to feel less stressed during the early stages of motherhood. While other studies have shown that participating in prenatal exercise programs may reduce the risk of preterm birth. In addition, these studies have shown that women who take yoga classes during pregnancy experience lower rates of nausea and vomiting. This means that pregnant women who practice professionals can reduce their chances of developing gestational diabetes which is a complication for both mother and baby

Is Postnatal Yoga Helpful in Breastfeeding?

Yes !! Postnatal yoga is helpful in breastfeeding as it helps in:

- Restoring hormonal balance

- Eases pressure on the nervous system.

- It helps in building up strength in the spine.

- Minimizes the effects of holding and feeding a baby.

What Poses to Avoid in Postnatal Yoga?

In order to prevent abdominal separation, known as diastasis recti, don’t do crunches and deep twists during the postpartum period. You want to avoid exercises that build abdominal pressure or stretch your abdomen too much like wheel pose or any intense backward bends. When you do yoga poses, make sure to hold your core muscles in tight and not overextend your stomach. Avoid overstretching the abdomen, as you are trying to strengthen it again.

Poses that involve major abdominal strength should be avoided until cleared by a midwife, doctor, or pelvic floor physical therapist. Many women experience abdominal separation, which, if not healed properly, can cause abdominal weakness, pelvic floor weakness, or other more serious problems. These poses include major back bending poses like upward bow and boat pose. Other poses depend on your physical readiness. So consulting with a doctor would be best in any situation, even for advanced yoga practitioners.

Is Yoga Good for Postpartum Weight Loss?

There are various yoga poses designed to tighten your abdomen or to tone your legs and arms. If you want to lose some of the pregnancy weight, yoga can be effective, but keep reading a bit. Overall, yoga improves your strength, which increases your muscle mass and decreases your fat mass. Yoga as a regular practice can improve how toned you are, but that doesn’t necessarily mean it will decrease the number on the scale.

How Does Yoga Help Postpartum Depression?

The research is still young, but the results are promising—postpartum yoga appears to be effective in helping to treat postpartum depression and anxiety. Many people swear by yoga to decrease stress. In this 2018 study, yoga was shown to have a significant effect on reducing stress, anxiety, and depression.

One reason yoga may work in this way is that it appears to reduce levels of cortisol, the stress hormone. It’s important to note that yoga is being reviewed as a complementary treatment for postpartum depression, and you may still need other forms of treatment. If your symptoms do not go away and/or they get worse, reach out to your healthcare practitioner. And, if you need to hear this right now, there’s zero shame in getting help.

Postpartum depression is so common, in fact, that about one in eight new mamas experience symptoms. We don’t have to struggle through this alone. Reaching out to other mamas on Peanut can be a great first step.

When to Start Postnatal Yoga

In general, most women are encouraged to resume yoga 6 weeks after a vaginal delivery. This may sound extreme to you, especially if you did a lot of yoga before your baby. But it’s always best to be cautious. With that said, every woman is different. You may feel ready to start sooner than 6 weeks. Just make sure to ask your doctor before you make any decisions.

What if you had a c-section? Is yoga still safe to do? Yes, you can do yoga even after a c-section. But, we often recommend that you wait around 8 weeks before doing it. The reason is that yoga can put a lot of stress on your abdominal area. It is important to remember that a c-section is major abdominal surgery. Your tissues need several weeks to heal.

As always, every woman heals differently. If you did a lot of yoga before delivery, your body may be ready sooner. Your doctor can give you more personalized recommendations.

Postnatal Yoga Poses

1. Child’s Pose (Balasana)

Balasana is one of the best postpartum yoga poses that new moms should do as it helps in strengthening the pelvic floor muscles that become weak during childbirth. This easy yoga asana also helps in releasing neck and back pain as well as chest pain. By gently stretching the lower back and glutes, this yogic posture fastens postpartum recovery and is a stress reliever.

2. Cow Pose (Bitilasana)

The Cow Pose is another highly recommended postnatal yoga asana that improves blood circulation in the spine, reduces back pain, promotes mental stability, and most importantly, helps new moms regain good posture and balance. Most nursing moms get hunched shoulders and neck pain by holding the baby. This pose is beneficial in combating it too.

3. Mountain Pose (Tadasana)

Done in a standing position with feet about 8 inches apart, the Mountain Pose helps in toning the body and stimulating the abdominal and pelvic floor muscles for faster recovery. By improving blood circulation inside the body, this yoga asana also helps in soothing stiff muscles, and abdominal discomfort and reducing lower back pain.

Postnatal Yoga Breathing Techniques

1. Ujjayi Breath (Ujjayi Pranayama)

Ujjayi Breathing helps in releasing stress throughout the body and balancing emotions which helps new moms manage postpartum stress and depression very well.

2. Bhastrika Pranayama

Bhastrika Pranayama is another impactful breathing yoga practice that new moms can do. This type of Pranayama is effective in toning the abdominal muscles, increasing blood circulation in the body, draining excess phlegm from the lungs, and improving the digestive process. By energizing the body and mind, Bhastrika Pranayama helps new mothers get better nutrition, sleep better, and recover faster.

3. Mula Bandha

A very simple and effective breathing yoga technique that must be done by new moms after around six to eight weeks of delivery, Mula Bandha engages the pelvic floor and is highly effective in treating urinary incontinence after childbirth. This Pranayama technique is also helpful in relieving hemorrhoids and relaxing the mind.

Postpartum Yoga Essentials

Pick up these items before starting your postpartum yoga exercises (or ensure that your yoga studio provides them):

1. A sticky mat: Mats provide a barrier between you and the floor and prevent your hands and feet from slipping.

2. A blanket: Blankets are used as padding to make certain poses more comfortable. Choose one that's made of nubby material and folds easily; wool and Mexican-style blankets usually work best.

3. Blocks: Blocks can help novices experience poses they may not have the flexibility to achieve. If you can't touch your toes, for example, you can use a block to bridge the distance between your hands and your feet.

4. A strap: Straps can help deepen a stretch or bridge a gap, similar to the way blocks do. If you can't keep your feet together in a pose, for example, wrapping a strap around them can bring them together.

5. Comfortable clothes: It's important to wear clothes that move with you so you don't have to constantly readjust them. Cotton and Lycra tops, as well as postpartum yoga pants, are clingy yet comfy.

Benefits of Postnatal Yoga

Yoga is much more than a simple workout to keep your body fit. In fact, yoga can be a lifestyle choice. Proponents credit daily yoga practice with keeping their stress levels low, making their bodies strong, and creating an overall sense of well-being.

1. Strengthens the Body

According to the Centers for Disease Control and Prevention (CDC), women should aim to get 150 minutes of moderate aerobic exercise each week in the postpartum period. While postpartum yoga isn’t considered aerobic activity, it is a total body strengthening workout that can be catered to your specific needs as you progress through your postpartum journey.

2. May Guard Against Postpartum Depression

In one 2015 study, a group of women with postpartum depression (PPD) participated in a yoga program for 8 weeks, two classes each week. The results? Some 78 percent saw a significant change in their depression and anxiety symptoms. The researchers concluded that larger-scale studies are needed. But, since up to 20 percent of women experience PPD, yoga may be a great complementary therapy to try.

3. Helps with Milk Production

A 2017 study on 30 yoga and postpartum women found that yoga may increase milk production. The idea here is that yoga provides deep relaxation and calm as well as a boost in self-confidence. All these things combined may allow for an improved release of prolactin and oxytocin, two hormones essential for getting milk flowing.

4. Strengthens the Pelvic Floor

Are you dealing with incontinence issues? You’re not alone. Up to 30 percent of pregnant and postpartum women experience incontinence. Yoga — specifically yogic breathing and certain muscle group moves — may help strengthen the pelvic floor muscles to ease incontinence. Researchers explain that more study is needed on yoga specific to incontinence, but that it may provide an alternative to traditional physical therapy pelvic floor exercises.

5. Good for You and Baby

Experts share that bringing your baby in on the action can also have benefits. Parent and baby yoga classes may give you an overall feeling of well-being and a strengthened bond with your baby. Babies who participate in these classes may see improved sleep, a reduction in colic, and better digestion. It’s a win-win!

The Best Postpartum Yoga Workout

In addition to helping you relieve stress by focusing on your breath, this workout targets your entire core (your deep abdominals, including your pelvic floor as well as your back, hips, and buttocks), tightening your abs, strengthening your lower back, and improving your stamina and strength.

1. Plank Vinyasa

This workout increases stamina and strength, especially in your deep abdominal and back muscles.

Get down on all fours with your wrists under your shoulders. Place a folded blanket under your wrists if you need support, or lower it onto your forearms. To get into the Plank position, straighten one leg at a time behind you, balancing on the balls of your feet, abs pulled up and in, and head in line with your spine (i.e., neither straining up nor hanging down).

Elongate your spine and press into the balls of your feet. Inhale, then exhale as you draw your right knee in toward your chest, contracting the muscles in your lower belly (shown). Return to the Plank position, then switch legs. Alternate knee tucks for 8 to 20 reps.

2. Locust Pose

This workout strengthens the deep back muscles of the core and opens your chest and shoulders, improving posture and relieving lower-back and upper-body strain.

Lie flat on your belly with your legs hip-width apart on the floor. Rest your head on your hands (A). Clasp your hands behind your lower back to open through your chest and shoulders. Keep your spine long and squeeze your buttocks, pressing your hips into the floor as you lift your head, shoulders, and legs off the mat, keeping your neck in line with your spine.

As you lift your legs up and out, tuck your tailbone under and keep your belly contracted and pulled away from the floor (B). Hold for 3 to 5 breaths, then lower to starting position. Repeat for 2 to 3 reps.

3. Pelvic Tilts

This workout strengthens the upper and lower back, hips, and legs. Brings awareness and strength to the pelvic floor and lower belly.

For this gentle postpartum yoga position, lie on your back with your feet hip-width apart, your arms straight at your sides, and palms down. Curl your tailbone slightly, feeling your spine settle into the floor, which relieves pressure in the low back.

Inhale, then exhale as you lift your hips up slowly, tilting your pelvis as you tuck your tailbone under and scoop your lower belly in (shown). Hold for 1 to 2 breaths, then lower to starting position. Repeat for 5 to 10 reps.

4. Legs Wide Pose

Doing this workout strengthens the deep abdominal muscles and stretches the hamstrings.

Lie on your back and lift your legs so your body forms a letter "L." Lace your hands behind your head as you squeeze your ab muscles. Exhale as you lift your shoulders off the floor. Separate your legs a few inches, reaching one arm forward and between your legs.

Contract your lower belly as you reach (shown). Keep your upper body lifted as you bring your legs together and place your hands back behind your head. Switch sides and repeat for 8 to 10 reps.

5. Scissors

This strengthens the deep abdominals of the core and improves hip and spine flexibility.

Lie on your back with your legs and arms straight up above you and reaching to the ceiling. Lift your head and shoulders off the floor, keeping your neck and head relaxed. Move your right arm and leg down at the same time you lift your left arm and leg up, making a scissors motion with both arms and legs.

Breathe deeply as you scissor. To modify, place your hands behind your head for neck support, and bend your knees slightly. Repeat for 16 to 20 reps.

Why You Should Try Postpartum Yoga

Yoga is about balancing your emotional, mental, physical, and spiritual self. Postpartum yoga and exercise can be helpful while getting through the newborn stage. It can increase your mood and energy and help you slowly reconnect with your body. 

Practicing yoga after childbirth has been shown to alleviate symptoms of postpartum depression, which can occur after the birth of your baby. Postpartum depression may appear mild at first. Symptoms can develop within weeks of childbirth or even a year after childbirth. Symptoms include: 

- Severe mood swings

- Uncontrollable crying

- Trouble bonding with your baby

- Withdrawal from family and friends

- No appetite or eating more than usual

- Insomnia or oversleeping

- Extreme fatigue

- No interest in activities you enjoyed before

- Irritability and anger

- Fear of not being a good mother

- Hopelessness or feelings of shame or guilt

- Anxiety

- Thoughts of harming yourself

If you're experiencing any of these symptoms after having a baby, contact your doctor. They can help you understand these feelings and offer treatment options. Beyond alleviating anxiety and depression, postpartum yoga can simply help you relax. Take your time and be careful as you get back into yoga, though. Make sure to mind your body and know when to stop. Going too hard and too fast can be harmful.

How to Do Postpartum Yoga

Postpartum yoga is a great way to stay active, deep breathing, and move your muscles after childbirth. It’s really important to keep moving after delivering your baby so you can get back into shape and feel better about the way you look.

For doing postpartum Yoga, you need the right postpartum yoga clothes, the best yoga mats, and proper guidance. And you also need to maintain your workout routine to get a pre-pregnancy body shape. And make sure about the clothes that you wear to your postnatal yoga are very important. Because if they are not comfortable then it can lead to backache and pain in other parts of the body.

Therefore, there are so many yoga poses to do to get actual body size after childbirth. Postpartum yoga also helps reduce stress and anxiety and builds strength in your stomach muscles, hips, back, thighs & perineum (the area between your vagina). It also improves flexibility, promotes blood flow, and helps with lactation. Many communities offer free postpartum yoga classes for new moms. It’s perfect for beginner or experienced practitioners who want to enjoy some of the benefits of postpartum yoga.

Postpartum Yoga at Home

Sometimes doing yoga at home is the best solution. The following sequences would be appropriate places to start. They are all quite short, which will probably work well with your schedule. If you find yourself with more time, string a few together to make a longer session.

1. Yoga Warm-Up Sequence: The first time you roll out your mat to do yoga at home, you might find yourself staring at it, hoping it will tell you what to do next. This short, gentle sequence is the answer.

2. Stretches for Nursing Parents: This is designed just for you! Even if you are bottle feeding, your back and neck get achy from curving forward in the cradling position. These poses will totally help.

3. 10-Minute Daily Stretch Routine: This short and sweet sequence addresses all your major muscle groups efficiently. It's nice to do the same series of poses every day because you can really see yourself improving.

4. Flow Sequence of Classic Standing Poses: Getting back to basics is a wonderful way to pick up your practice anew. This is a short-flowing sequence for vinyasa lovers.

5. Warrior Poses Sequence: Parenthood has a way of bringing out your fierce protective warrior persona. Embrace it with this sequence of poses.

Sources:

Healthline

Parents

Glo

DOM

Postpartum Trainer

Healthline

WebMD

Mom Kid Care

Aaptiv

Very Well Fit

Postpartum Brain

Mom News Daily

Peanut

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.