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Writer's pictureJess Perryman

Why Post-Natal Yoga Is The Perfect Way To Return To Exercise After Birth


Things can feel a little wobbly after you've given birth to your little one. And no, I'm not taking about your belly. I'm talking about your overall stability. Pregnancy and childbirth require huge shifts in a woman's physiology. The pregnancy hormone relaxin, perfectly facilitates the necessary widening of the pelvic bowl and loosening of the ligaments that keep our hips steady so that we have the space needed to bring our babies earth-side. But it also sticks around for about 6 months post-partum, meaning that traditional exercise like running, cycling on a road bike, HIIT, and even yoga and pilates, are not safe choices for new mothers. This risk of injury in these styles of exercise are much higher for new mums.


While we're talking about wobbly, things are often a little emotionally unstable for those first few months (or more) too. Relaxin isn't the only hormone on the decline post birth. Estrogen and progesterone levels take a steep dive after giving birth which can contribute the experience of the 'Baby Blues'. In addition to this, we receive a huge increase in oxytocin which is often referred to as the love hormone. It's responsible for the deep connection we feel with our little ones and gets boosted every time we breastfeed, have skin to skin or generally hold them near. While this is hugely beneficial to the bonding process, there is one side to oxytocin that can impact new mums negatively. The role of this hormone is to activate our mama instincts around feeding, nurturing and protection and with that comes the ability to now perceive any real or imagined danger to our babies. Cue post-natal anxiety. While this is not the experience of all new mums, it's not uncommon either. The benefits of a yoga practice have been touted for years now. But how is post-natal yoga different?


"The role of this hormone (oxytocin) is to activate our mama instincts around feeding, nurturing and protection and with that comes the ability to now perceive any real or imagined danger to our babies. Cue post-natal anxiety."


The Physical Benefits


Given the nature of the post-partum body, certain considerations need to be made to ensure that mothers are moving in a way that protects them from injury. As the core has gone through a dramatic expansion, it is normal for women to experience some level of diastasis recti, the separation of the abdominal muscles. Traditional abdominal exercises like crunches and planks, can actually worsen this condition. However, gentle and intentional exercise as part of a post-natal yoga practice can reconnect the abdominal wall, building strength over time so that progression back to the traditional modes of exercise can be made safely. In addition to that, the continued presence of relaxin (up to 6 months post-partum) means that the tendons and ligaments aren't able to support the joints with full integrity. This means that the yoga practice will be slower, enabling safe transitions from one pose to the next as balance is somewhat compromised at this stage. And the instructor will know to guide you through a practice that only works at 70-80% of where you feel your flexibility can take you. This minimises the risk of over stretching and doing lasting damage to your joints.



The Emotional Benefits


Not only is a post-natal yoga practice supportive of your physical recovery, it also helps to promote emotional wellbeing. Joining a yoga class full of other women at a similar stage of life as you allows you to let go of judgement and expectation around how your body 'should' look or perform and allow you to normalise the healing process. This perspective, coupled with the mindfulness that yoga cultivates, encourages mothers to develop a healthy self-perception as they reconnect to their bodies post birth. The breath that is engaged throughout the practice has a significant impact on regulating this nervous system. So if you find yourself feeling wired from a lack of sleep and a crying baby, the breath work you practice in post-natal yoga will help to down regulate your nervous system, creating a sense of inner calm. It is the mindful application of movement and breath that have proven to support mothers experiencing post-natal anxiety and depression.


"So if you find yourself feeling wired from a lack of sleep and a crying baby, the breath work you practice in post-natal yoga will help to down regulate your nervous system, creating a sense of inner calm."

Post-natal yoga will also help you to carve out time for yourself in your 24/7 world of mothering. It can so challenging not to slip into the mindset of service only to your baby, of sacrifice. So when you intentionally create space for yourself through yoga, you are reminding yourself that you are worthy of care too. Filling your cup so that you have more presence and more patience for your family.



Mum and Baby Yoga


If you have difficulty accessing care for your little one but are still interested in cultivating a post-natal yoga practice, Mum and Baby Yoga is for you. This style of yoga still incorporates all the same considerations for the post-natal body and mind, while bringing your little one in on the action. Your body will be nourished with safe and strengthening movements while you add in elements of play by bringing your baby onto your hips for a weighted bridge pose, cultivate core strength with arm extensions through table top as you sing Twinkle Twinkle and even practice breath work and mindfulness with a rocking meditation. All while meeting other like-minded mamas.




If you are interested in joining a Mum and Baby Yoga class, click to book now button above to check availability. Alternatively, you can get in touch directly by emailing jess@templewellnessandyoga.com.au





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