Hi, I’m Mikyung Kim, a certified yoga instructor and a mother of two. I offer postnatal yoga classes for new moms who want to recover from childbirth and enjoy the benefits of yoga. In this article, I will share with you what postnatal yoga is, why you should try it, and how to get started.
What is postnatal yoga?
Postnatal yoga is a type of yoga that focuses on healing and restoring your body after giving birth. It is a gentle and low-intensity practice that can help you regain your strength, flexibility, and balance. Postnatal yoga also helps you relax your mind, cope with stress, and bond with your baby.
Postnatal yoga is different from regular yoga because it considers the changes that your body has gone through during pregnancy and delivery. For example, postnatal yoga avoids poses that put too much pressure on your pelvic floor, abdomen, or lower back. It also modifies poses to accommodate your breast size, milk production, and possible diastasis recti (separation of abdominal muscles).
Postnatal yoga is suitable for most new moms, regardless of their previous yoga experience. However, you should always consult your doctor before starting any exercise program after childbirth. Generally, you can start postnatal yoga after 6 weeks of vaginal delivery or 8 weeks of caesarean delivery, or when you feel ready.
Why you should try postnatal yoga
Postnatal yoga has many benefits for your physical and mental health. Here are some of them:
- It strengthens your core muscles, which support your spine, pelvis, and organs. This can help you prevent or heal diastasis recti, improve your posture, and reduce back pain.
- It tones your pelvic floor muscles, which support your bladder, uterus, and rectum. This can help you prevent or treat urinary incontinence, prolapse, and sexual dysfunction.
- It stretches and relaxes your muscles, especially those that are tight or sore from carrying and nursing your baby. This can help you relieve tension, improve blood circulation, and prevent injuries.
- It boosts your mood and energy levels by releasing endorphins, the feel-good hormones. This can help you combat post-partum depression, anxiety, and fatigue.
- It calms your mind and reduces stress by teaching you breathing techniques, meditation, and mindfulness. This can help you cope with the challenges of motherhood, such as sleep deprivation, hormonal changes, and emotional fluctuations.
- It enhances your bond with your baby by allowing you to practice yoga with them or near them. This can help you foster attachment, communication, and trust with your little one.
How to get started with postnatal yoga
If you are interested in trying postnatal yoga, here are some tips to get you started:
- Find a qualified postnatal yoga instructor who can guide you safely and effectively. You can look for local classes in your area or online classes that you can do at home.
- Choose a comfortable time and place to practice yoga. You can do it in the morning to energize yourself for the day, or in the evening to unwind before bed. You can do it in a quiet room or in a park with fresh air. You can do it alone or with other moms for support and socialization.
- Listen to your body and respect its limits. Don’t push yourself too hard or too fast. Start with simple poses and gradually increase the intensity and duration of your practice. Take breaks whenever you need to rest or feed your baby.
- Enjoy the process and have fun. Don’t worry about doing everything perfectly or achieving a certain goal. Focus on how you feel and what you need in each moment. Appreciate the benefits of postnatal yoga for yourself and your baby.
I hope this article has inspired you to give postnatal yoga a try. If you are keen to join my postnatal yoga classes or learn more about them, please visit my website or contact me directly. I’d be thrilled to hear from you soon!