3 Perfect Yoga Poses For New Moms - Part 3/3
In the first 2 parts of this 3 part series I discussed the benefits of yoga to new moms and the extra precautions to consider before returning to the mat. In this final piece I will share a few of my favourite yoga poses for new moms.
In the first 2 parts of this 3 part series I discussed the benefits of yoga to new moms and the extra precautions to consider before returning to the mat. In this final piece I will share a few of my favourite yoga poses for new moms. As always, please make sure that you are feeling well and have spoken with your Doctor or Midwife about returning to exercise.
1. The Post Baby Feeding Chest Opener:
- sit in a comfortable seated position/or stand tall - gently engage your core by pulling your lower belly toward your spine, and imagine your spine growing taller - bring your hands to your head, elbow pointing forward - inhale and open your elbows, squeezing between the shoulder blades. exhale bringing the elbow back to center - repeat for 5-10 breaths
2. The Mountain Momma Posture Fix: - stand with your feet hip width apart - activate your feet by lifting then spreading your toes and grounding into the floor - engage your thigh muscles by pulling your knee cap up - align your hips over your feet - engage the core by pulling your lower belly toward your spine, and softly letting the tailbone reach toward the floor - roll the shoulders up to the ears, back and then let them slide down your back - let the palms open and face forward and “Tada”, you have mountain pose or “Tadasana” - Hold for 5 breaths
3. The Core Warrior: - step into a lunge with the feet about hip width apart - turn the front toes forward and stack your knee over your ankle - turn the back toes slightly forward keeping the back knee straight - keep the pelvis neutral by pulling your lower belly toward your spine, and performing a subtle pelvic tilt this takes the stress out of your low back - strengthen your legs by rooting your feet into the ground and imagine your feet are spreading the mat apart - Hold for 5 breaths and repeat on the other side
Remember every body’s needs are different and the above suggestions may not be appropriate for everyone. It’s always smart to check with your Doctor or Allied Health Professional (Physiotherapist, Chiropractor, Osteopath) before starting a new exercise program to make sure it’s right for you.
Hope to see you on the Mat!
-Sarah
Sarah Symmes is a registered Physiotherapist and Certified Yoga Instructor at PhysioPlus Health Group. Sarah’s unique approach focuses on breaking down poses into their components to ensure safety, body awareness and accessibility to individuals of all abilities and needs. Sarah co-instructs a Mom and Baby yoga class at PhysioPlus Monday mornings at 10 am & has a NEW Prenatal Yoga class on Thursday evenings starting April 24th 6:30pm. See our Yoga Page for full details.
Important Precautions to Consider Before Returning to the Mat - Part 2/3
In my last post I mentioned some of the awesome benefits of postnatal yoga. With all of the benefits in mind, it is also important to be aware of a few differences in what the postpartum body needs from a yoga practice, and where to be cautious.
In my last post I mentioned some of the awesome benefits of postnatal yoga. With all of the benefits in mind, it is also important to be aware of a few differences in what the postpartum body needs from a yoga practice, and where to be cautious.
Important Precautions to Consider Before Returning to the Mat!
1. Firstly, the hormone called “Relaxin” that helps make the pelvis more mobile and the body more flexible for pregnancy and delivery is still present after the baby is born, and especially while breastfeeding. This means you have to be more careful to not overstretch during yoga, which could lead to low back pain or injury. A postnatal yoga practice should place more emphasis on strengthening the core and muscles that support the pelvis and less on deep stretches that may place stress on the lower back.
2. During pregnancy some Mom’s experience a “diastasis recti” which is a separation of the rectus abdominus muscle commonly described as the “six pack” muscles. Some moms describe a bulging sensation or doming of the abdominals when they contract their abs. If you have a diastasis there are specific exercise you can do to help your abdominals recover. I recommend seeing a Physiotherapist to work on this before doing any other core work, which can make this problem worse.
3. Following a cesarian section it is important to get the “ok” from your Doctor before starting any new exercise program. In the meantime while you wait to start your yoga practice you can start with some breathing exercises that help to relax the diaphragm that has been elevated during pregnancy, and help you to relax during your busy life as a mom. Try a simple equal part diaphragmatic breath inhaling for the count of 3 sending the breath down to your belly and exhaling for the count of 3. Repeat 10 times.
Remember every body has different needs and the above suggestions may not be appropriate for everyone. It’s always smart to check with your Doctor or Allied Health Professional (Physiotherapist, Chiropractor, Osteopath) before starting a new exercise program to make sure it’s right for you.
Hope to see you on the Mat!
-Sarah
*Stay Tuned for the Final Part of this Series "3 Perfect Postpartum Yoga Poses"
*Sarah Symmes is a registered Physiotherapist and Certified Yoga Instructor with PhysioPlus Health Group & Fifty-Seven. Sarah’s unique approach focuses on breaking down poses into their components to ensure safety, body awareness and accessibility to individuals of all abilities and needs. Sarah Co-Instructs Mom & Baby Yoga Monday mornings at 10 am & has a NEW Prenatal Yoga class on Thursday evenings starting April 24th 6:30pm. See our Yoga Page for full details.
Top 4 Reasons to Get On The Mat After Pregnancy - Part 1/3
Developing a yoga practice postpartum can have so many benefits for a new Mom’s physical & mental health.
Here are my top 4 reasons to get on the mat after pregnancy:
Developing a yoga practice postpartum can have so many benefits for a new Mom’s physical & mental health.
Here are my top 4 reasons to get on the mat after pregnancy:
1) Yoga is an excellent way to connect back to yourself and your body when so much of your energy is being extended outward to your baby and family.
2) It can give you a moment to breath during times of fatigue or stress, or as you enjoy the precious moments with your little one.
3) Yoga is an amazing tool to help balance out the postural stresses exerted on your body, both during pregnancy and now in caring for your baby.
4) Lastly, yoga can be a great way to start to reconnect to your core and pelvic floor muscles, which can help decrease back and pelvic pain.
Remember every body has different needs and the above suggestions may not be appropriate for everyone. It’s always smart to check with your Doctor or Allied Health Professional (Physiotherapist, Chiropractor, Osteopath) before starting a new exercise program to make sure it’s right for you.
Hope to see you on the Mat!
-Sarah
*Stay Tuned for Part 2 "Precautions to Consider Before Returning to the Mat" - April 7th
*Sarah Symmes is a registered Physiotherapist and Certified Yoga Instructor with PhysioPlus Health Group & Fifty-Seven. Sarah’s unique approach focuses on breaking down poses into their components to ensure safety, body awareness and accessibility to individuals of all abilities and needs. Sarah Co-Instructs Mom & Baby Yoga Monday mornings at 10 am & has a NEW Prenatal Yoga class on Thursday evenings starting April 24th 6:30pm. See our Yoga Page for full details.