It’s a new year and a wonderful time to celebrate new life, so if you’re anticipating the birth of your child or recently had a baby, this week’s classes are for you. Pre-natal and post-natal yoga can support you on your mother’s journey by helping manage stress, maintain strength and flexibility, and encourage overall well-being. Because your body is different during this important time, it’s important to practice yoga in a safe and effective manner that meets your specific needs.
Whether you’re an experienced yogi or a newbie, there are classes that will work for you. This week’s pre-natal and post-natal yoga practices are designed by teachers experienced with working with all phases for expectant mothers and new moms. If you’re looking for a studio near you, make sure the instructor has a special certification for pre-natal and post-natal yoga, because additional considerations are involved!
Pre-Natal Yoga: Pre-Natal yoga can help you prepare for labor by enhancing sleep, lowering stress levels, strengthening muscles engaged during childbirth, and maintaining levels of fitness while your body transforms. Many women find a sense of peace and calmness, along with relief from lower back pain and tightness. An emphasis on Pranayama, breath control techniques, can help you prepare for labor.
Different protocols apply as your pregnancy progresses, so having a knowledgeable teacher is vital. For example, twists should be avoided and once your baby bump grows, laying on the stomach and various core exercises are no longer viable. Also, it’s important to remember that the baby is always hotter than the mama, so stay away from hot yoga and getting overheated. Yoga can truly enhance your pregnancy by helping you feel great.
Post-Natal Yoga: After the baby comes, you may feel ready to resume yoga in a few days or maybe not for a few months. There’s no need to rush it, but if your doctor clears you for activity and you want all those yummy yoga benefits, take a class designed for your specific needs. Remember, nothing should hurt during yoga, so stay tuned in to how you’re feeling.
Many moms report that postpartum yoga helped them manage sleep deprivation, reconnect with their post-baby body, strengthen the pelvic floor and other muscles, and promotes calmness and peace of mind. If you’re experiencing diastasis recti, which is a condition where abdominal muscles separate after pregnancy, make sure to avoid heavy lifting and consult your doctor on exercises to avoid. In general, postpartum classes aren’t meant to be strenuous––be patient with yourself and seek a sense of well-being. Your body just performed a miracle, so give it time to recover at whatever pace works for you.
Check out this week’s classes from expert instructors who can guide you on your journey. And congratulations!
Kristen Boyle - Postnatal Relief
Kristen Boyle - Prenatal Relief
Liza Janda - Time Out For New Moms: Postnatal Yoga
Dave Farmar - Baptiste Power Yoga for Pregnancy - 2nd Trimester