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Top Tips for Recovering from Birth using Yoga By Hannah Barrett Allowing your body time to heal after
birth is important, but you don’t have to
completely avoid exercise. In fact, yoga can be particularly good for helping the mind
and body recover from birth. Here are my five tips for recovery using yoga. TAKE A DEEP BREATH
Motherhood is incredible but often extremely intense. Breathing consciously is the essence of yoga, helping us stay grounded and
present. Try this yogic breathing exercise to reduce stress and release endorphins:
1. Inhale through the nose from the base of your stomach feeling the stomach rise like
you’re blowing up a balloon. Keep inhaling,
sending the breath upwards through the chest, feeling the ribs moving outwards, sideways and backwards. Finally send the breath all
the way to the collarbones, filling the lungs
as full as they will go. Exhale slowly, through
can improve core control and reduce diastasis
(longer if breastfeeding). Relaxin softens your
down to the base of the stomach.
your stomach which can occur postpartum).
avoid pain or injury, keep your movement and
as possible (4-8 counts). Repeat for 10 to 20
1. Lie on your back with knees bent.
THERE IS NO RUSH
stomach in, imagining your hip bones are two
after birth, is on rest and caring for yourself
or as though you are trying to get on a tight
the nose, feeling the body release all the way
recti (a larger than normal gap in the centre of
2. Aim for each inhale and exhale to be as slow
How to engage your TRA:
rounds, 2 to 3 minutes or as long as desired.
2. Inhale, then exhale pulling your lower
The prime focus, particularly in the six weeks
magnets being drawn in towards each other,
bulging or doming, or experience pain as you
and your new baby.
pair of jeans. Repeat ten times.
intensity or stop.
start slowly. Tune in to how your body is
then exhale as you pull in your lower stomach
pushing down sensation as you exercise or
do it. There are many post-natal classes out
keeping this engagement. Repeat x 10. Aim to
women’s health physiotherapist who can check
great online classes and guides.
HOW TO MODIFY YOUR YOGA PRACTICE
Invisible yoga! It may be boring but having
important to be aware of:
incontinence and pelvic pain and is important
pregnancy and for a few months after birth
months:
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If you feel ready to get back to exercise,
3. Now try holding the contraction. Inhale,
feeling and if it doesn’t feel right, then don’t
as described and count up to 5 or 10 whilst
there but if that's not possible there are also
do this twice per day.
PELVIC FLOOR IS KEY
When returning to a physical yoga practice, it’s
strong pelvic floor muscles prevents
for healing. Try these exercises daily for 3 to 4 1. Inhale, then exhale to pull up your front
and back passage as if trying to stop yourself
passing urine and flatulence, without clenching your buttocks. Tighten, then relax fully and repeat ten times as you breathe, aiming for three times per day.
2. Inhale, and then exhale engaging your pelvic floor as above. This time aim to hold for up to
ten seconds as you breathe normally and then relax fully. Repeat ten times, aiming for a few times per day.
DON’T FORGET YOUR DEEP ABDOMINALS The transverse abdominus (TrA/TVA) is the
deepest abdominal muscle and activating it
flattens the abdomen (helping reduce 'mummy tummy’) and can help provide stability to the spine and pelvis area (to reduce back and
pelvic area pain). Strengthening this muscle familiesonline.co.uk
Relaxin, a hormone which is present during
ligaments to allow your pelvis to widen. To
stretches to about 70-80% of your full range. You'll still get a good stretch but within a normal range.
Your abdominals. If you find the stomach
perform any poses or exercises, lessen the Any heaviness around the vagina area, a
any unusual symptoms. Speak to your GP or a you are engaging the pelvic floor and core correctly and give you specific exercises.
Hannah Barrett is a yoga Instructor, author and Postnatal Health & Fitness Specialist. For more information, visit
www.hannahbarrettyoga.com
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