Post Natal recovery yoga is a specialised, supportive approach, taking into account the impact of loose ligaments & stretched abdominal and pelvic floor muscles. The nature of delivery, especially, c section, the impact of breast feeding and broken sleep as well as fluctuating hormones and any pre existing conditions is also a consideration when offering any techniques.
It is important that women do not feel under pressure, particularly in this celebrity- obsessed culture, to return too soon to a strong practice of yoga or exercise, as what is really required at this time is a gentle, nurturing practice in order to revive strength and energy. It is also easy for new mums to completely disregard their own needs and focus totally on those of their baby. Crunches are not a feature of these classes as I have witnessed all too often how these approaches to women’s post natal recovery is impeded rather than helped. Often they are totally unsuitable for a woman who has recently grown, birthed and is now caring for a new human being!
So what can be done in the early weeks before venturing to a mummy & baby class?
Yoga teaches us to be in the present moment and know that realistically it will take time to adjust and things will return to normal, albeit perhaps differently, and that even the most demanding and difficult aspects of motherhood will get easier as confidence builds and a mother becomes more in tune with her baby.
Babies absorb their mother’s or primary carers, anxieties like sponges. The calmer the mother, usually, the calmer the baby. Just a couple of long, letting go outbreaths to centre yourself can make a difference, especially if this is at least the sixth time in the same night that you are being woken by a demanding, hungry or anxious baby!
The breath is the key and is linked, obviously, to the respiratory and circulatory systems. Yet just as important is its link to the nervous system, which controls how we feel. Fast, shallow breathing accompanies feelings of stress and anxiety-very common, at times, in new mums.
Deep, slow breathing is energising, peaceful and steady, which filters through to the mental and emotional levels. Just noticing the quality of the breath can help to calm anxiety. When the breath is rapid & shallow, we often feel agitated and stressed. Changing the breathing to gradually slower & deeper can help to bring about a calmer energy.
Certain feelings can be released and dissolved when the breathing is changed to a slower, deeper rhythm. There isn’t even the need to be in a yoga class to do this! In fact an absolutely ideal time to practice is during the lengthy periods of feeding a baby-either breast or bottle milk.
Relaxed breathing even improves the “let down” response and enables breast milk to flow freely and improve milk quality. Bottle feeding is also more relaxed, so other family members who feed baby can also benefit from learning these simple breathing practices.
Even a smooth, straightforward labour uses up enormous quantities of prana (life force). Add to this the quantities of ojas (essential energy) that the mother has been bestowing on the baby in the last few weeks of pregnancy plus the fact that that up to 6 weeks post natally,prana, in the form of downward flowing apana. continues to dominate, women become extremely depleted of energy just at the time when one could argue that the hard work begins.
Again traditional societies seem to have got it right, as the new mother will have been living with female relatives during the last stages of pregnancy and into the first several weeks of motherhood so that she does not need to do shopping, housework, etc. This is all taken care of by family members, leaving her free to get into a rhythm with her baby and concentrate on feeding and being generally taken care of herself and being taken care of..
After labour, hormones are creating changes to start lactation and to firm up pelvic joints. The uterus starts to return to its pre-pregnancy position and size. There is also a huge change in sleeping patterns as the baby will wake at night for feeds and there is a great adjustment to be made by becoming a mother, either for the first time, or, as a mother of baby number two or three and the impact this has on all existing family members. All these changes can create weepiness, sometimes called “baby blues”.
Again, the valuable ally during these very early weeks is the practice of deep, comfortable breathing. It calms the mind and regulates heart rate, blood pressure and enables a way of letting go of anxiety and fears on the long exhaling breaths.
Just to say that “baby blues” is not the same as post natal depression, which may need external support in some circumstances and particular sensitivity and understanding from family and partners.
Another simple and effective technique post natally is to use the abdominal muscles with the deep breathing. On the inhaling breath the abdomen eases outwards and on the exhaling breath it is drawn both in & up towards the spine. Jaw and shoulders remain soft throughout. Again, an ideal time to practice is whilst feeding baby. This is also fine to practice after a Caesarian delivery.
Pelvic floor exercises can begin even after labour (!) provided there is no soreness from suturing following an episiotomy.
If this seems a bit too soon & causes discomfort then, once it feels more comfortable, it is useful to get into the habit of practise as the benefits are enormous;- reducing the risk of urinary tract infections; minimising stress incontinence (i.e. leakage of urine after coughing, sneezing or even laughing); improving blood supply to the area.
Again, the good thing about some of the pelvic floor techniques is that you don’t have to be in a yoga or any other class to practice them. In fact the more varied your position during practice the better-sitting, standing, kneeling or lying. Whilst feeding baby can also be an ideal time to practice!
A post natal yoga routine, as opposed to a regular practice, can be introduced fairly soon after the birth -once the 6 or 8 week check up is completed and once lochia has finished (the shedding of the residual uterine lining). With C section deliveries it is important that the abdominal muscles are knitting back together.Prior to this, simple breathing practices as described above can be useful.
A good practice will encourage “bounce” and stability in the pelvic floor, pelvis and abdominal muscles as well as releasing stiffness & general aches & pains in the body. after all the stretching and lax ligaments which will have occured in pregnancy and labour.
Pelvic joints are encouraged to strengthen, simple back bends are introduced after about 4 months as the ligaments are still too loose for strong back bends, inverted postures are avoided for the first few months, too.
Sometimes pregnancy or even labour can create back problems, particularly sciatic-type conditions so forward bends are avoided in these circumstances. Special attention is paid to posture, particularly when feeding baby.
Also learning a variety of holds & carries to soothe fractious or windy babies. And ways of lifting & lowering babies to minimise back issues are addressed. This, as well as nappy changing, lifting and carrying can all compromise the avergae back and create lots of shoulder, neck and upper back tension.
Energy levels are revived with breathing, visualisation and relaxation techniques.Diastasis recti needs careful guidance in order to heal and will be given if that is required. Again, specifically created, rather than adapted, yoga sequences are offered.
Provided there are no ongoing issues with post natal recovery, most women can resume their previous practice around 8 months post natally. This may well seem as if it is a long time after birth! However your body has taken almost a year to grow your little one and several months after this to come to manage feeding your baby (breast and/or bottle). All too often, there is too much of a pressurised rush back into a strong, vigorous practice. When in actual fact, that may not be exactly what is needed for a while longer or even at all for some.
Peaceful Practice post natal classes incorporate baby yoga sequences and massage with specifically created post natal yoga which are a lot of fun and a great way of interacting with the baby. They can be very valuable in terms of offering the tools of movement to create deep toning & stabilising of ligaments and muscles, plus breath work and centering. There is the opportunity to meet other local mums , thus reducing feelings of isolation and thereby being mutually supportive. Links are forged in an environment that provides a fun and unique way of interacting with baby as well as them being around other new, small people. Assisted stretches for baby are accompanied by action rhymes & songs, stimulating digestion, respiration, immunity, circulation and so on. Classes which integrate both mums and babies practice is the best way to enjoy the great gifts which yoga has to offer, having fun together, being truly “lighthearted.”
References
Yoga for Pregnancy by Wendy Teasdill
Postnatal Yoga by Francoise Freedman & Doriel Hall