WHAT IS POSTNATAL YOGA?
Postnatal yoga is a soft but efficient way of exercising, where you can bring your baby. Yoga postures and flow sequences from various traditions of yoga are put together in a way to support the process of healing and rebuilding of the mother’s body after birth. Most exercises are without the baby, but the baby will also join in on some of the posture work. There are many benefits from postnatal yoga for mom and baby, both when it comes to physical and mental health.
WHY SHOULD I PRACTICE POSTNATAL YOGA?
Postnatal yoga is adapted to the mother who has recently given birth, and has many benefits on different levels.
YOGA ADAPTED TO THE POSTNATAL MOTHER
Postnatal yoga is adapted to suit the mother who has recently given birth. The baby is together with the mother all the time, something that is very important for the baby’s development. Mums are in focus, and get to exercise and do yoga, but there will be some exercises with the baby. The class setting provides a safe and positive environment for you both, and a great setting for the two of you to get to know each other better.
YOGA CAN KAN HELP THE BODY RECOVER AFTER BIRTH
Postnatal yoga is a great way of supporting the body’s processes of healing itself after birth. The postures are specially adapted and modified to suit the postnatal body. We put extra focus on pelvic floor and core muscles, back, neck, shoulder and other areas that are prone to extra strain during this phase of life. We do soft stomach exercises, but avoid the long stomach muscles, as they need time to heal after birth.
The combination of physical exercises, breathing and relaxation can help you regain your energy and get you back in shape again after birth. Yoga also stimulates the inner organs, the blood circulation, the digestive system and the hormone balance.
YOGA MAKES YOU STRONGER AND IMPROVES YOUR HEALTH
Postnatal yoga strengthens your body and makes it more flexible. You will also experience that tension is relieved and you will gain energy and be able to use your body in a freer way.
Strength and flexibility is also important for a good posture, and to prevent damaging strain on your body.
YOGA TEACHES YOU TO BREATH
Breathing exercises have a calming and centering effect, and makes it easier to maximise the absorption of oxygen when this is needed. Through the practice of breathing exercises you improve the conditions of your body and mind. Both the heart and the digestive system will gain benefits of correct breathing.
It can be stressful to have a little baby, not to speak of raising a child, and breathing exercises will come in handy when your patience is tested and you need to stay calm.
YOGA REDUCES STRESS AND HELPS YOU GET IN TOUCH WITH YOURSELF
Through yoga you learn to be present in the moment, and to let your thoughts wander without letting them stress you. In our hectic daily lives we are often stressed, and suffer from side effects from this. Postnatal yoga gives you the opportunity to practice mindfulness, and being present with your baby. By directing the focus inward like we do in yoga you get in touch with your body and it’s needs. Yoga can also help reduce anxiety.
YOGA TEACHES YOU TO RELAX ON COMMAND
In yoga we use relaxation techniques which help you get deep and powerful rest. You have probably already heard that you should sleep when the baby sleeps. After many sleepless nights, it is essential to give your body the rest it needs so it can heal, and you can regain your energy. But it is difficult to go to sleep during the day. With the relaxation techniques you learn in the postnatal yoga classes you will have powerful tools which can help you get the rest you need.
YOGA IS A GREAT WAY OF GETTING TO KNOW OTHER MOTHERS AND BABIES
In the postnatal classes you get to know other mothers who are in the same situation as you. It can be useful to have a network of women to share your experiences with, and get support from when you have questions about life with a baby.
YOGA INCREASES SELF ESTEEM
New and unknown feelings may arise in the time after birth. There are many new things one has to adapt to, and at the same time you probably still feel like you don’t belong in your own body. Practicing yoga in a room filled with other mothers and babies can be empowering. All the postures are adapted to the postnatal body, and can therefore give you a sense of achievement. In yoga we also learn to accept things the way they are, and be happy about our body.
POSTNATAL YOGA GIVES YOU TIME FOR YOURSELF AND YOUR BABY
Postnatal yoga gives you an unique chance of being together with your baby without any of the stress from the outside world to disturb you. The two of you really get a chance to explore each other during these classes.
All our groups are small in order to give all the students the feedback they need. This provides a good environment and encourages the communication between student and instructor. It is very important to us that you are taken care of during class, and if needed you will get alternative postures or modifications.
BABY MASSAGE GIVES THE CHILD A GREAT START IN LIFE
At the end of the prenatal yoga class, the babies get massage. Touch is very important for the baby’s development, and through baby massage you give your child a great start in life. Baby massage is a great way of being together with your child, and a good opportunity for both of you to get to know each other better. The non verbal communication with the baby will also develop through baby massage. The bonding between parent and baby grows stronger through the massage.
WHICH COURSE IS SUITABLE FOR ME?
Our courses are specially designed to fit all levels of experience. All the groups are kept small in order to give the student individual feedback, and alternate postures if needed. We always encourage the students to maintain a dialogue with the instructor so they can take proper care of the student.
Step 1- Postnatal Yoga with/without baby massage (Barselyoga med/uten babymassasje)
This course suits all levels of experience, and is perfect for the mothers who recently have given birth. The focus of all the exercises is to help the body heal and regain strength after pregnancy. There will be both physical and more relaxing exercises, and the essence of the course centers around core and pelvic muscles, breath, relaxation, flexibility, and relieving stiff necks and shoulders from all the carrying and breastfeeding.
We offer courses both with and without baby massage. The exercises for the mother will be different in these courses, and we recommend doing them both before you continue to the Step 2 courses, so you ensure that you go through both programs. In the courses with baby massage, this session will find place the last 15 minutes of each class. If you want to learn a more thorough massage we recommend doing a course in baby massage. You can find more information about his here.
Step 2- Postnatal Yoga training BLUE/PINK (Barselyoga trening – BLÅ/ROSA)
Postnatal Yoga training is for those who are ready for some more work out, and have regained connection with their core muscles. All new mums will be in different shapes, and it is very individual when you will be ready for this course. Here we focus on getting more of a flow, so it is best if you have done some yoga before. There will be some relaxing poses too, and the essence of the course centers around core and pelvic muscles, breath, flexibility, and relieving stiff necks and shoulders from all the carrying and breastfeeding. There is no baby massage at the end of this class. We offer two Step 2 courses; Blue and Pink. The exercises for the mother will be different in these courses, and we recommend doing them both before you continue to Step 3, so you ensure that you go through both programs.
The instructor adapts the posture work to fit the level of the students.
Step 3- Postnatal Yoga – for crawling babies
Postnatal Yoga for crawling babies is a course for those who have babies who have started moving around. In this course we do exercises both for mum and baby. Mum will do exercises which help build core muscles, soften stiff neck and shoulders, and build strength and good posture. The babies will do exercises which are good for the development of their motor skills, and soft stretches. These can also help them sleep better, digest better and grow stronger. Contact between mother and child is important in this course.
The instructor adapts the posture work to fit the level of the students.