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Baby News
Families Baby News Top Tips for Recovering from Birth using Yoga
By Hannah Barrett
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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 the nose, feeling the body release all the way down to the base of the stomach. 2. Aim for each inhale and exhale to be as slow as possible (4-8 counts). Repeat for 10 to 20 rounds, 2 to 3 minutes or as long as desired.
THERE IS NO RUSH
The prime focus, particularly in the six weeks after birth, is on rest and caring for yourself and your new baby.
If you feel ready to get back to exercise, start slowly. Tune in to how your body is feeling and if it doesn’t feel right, then don’t do it. There are many post-natal classes out there but if that's not possible there are also great online classes and guides.
PELVIC FLOOR IS KEY
Invisible yoga! It may be boring but having strong pelvic floor muscles prevents incontinence and pelvic pain and is important for healing. Try these exercises daily for 3 to 4 months: 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 can improve core control and reduce diastasis recti (a larger than normal gap in the centre of your stomach which can occur postpartum). How to engage your TRA: 1. Lie on your back with knees bent. 2. Inhale, then exhale pulling your lower stomach in, imagining your hip bones are two magnets being drawn in towards each other, or as though you are trying to get on a tight pair of jeans. Repeat ten times. 3. Now try holding the contraction. Inhale, then exhale as you pull in your lower stomach as described and count up to 5 or 10 whilst keeping this engagement. Repeat x 10. Aim to do this twice per day.
HOW TO MODIFY YOUR YOGA PRACTICE
When returning to a physical yoga practice, it’s important to be aware of:
Relaxin, a hormone which is present during pregnancy and for a few months after birth (longer if breastfeeding). Relaxin softens your ligaments to allow your pelvis to widen. To avoid pain or injury, keep your movement and 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 bulging or doming, or experience pain as you perform any poses or exercises, lessen the intensity or stop.
Any heaviness around the vagina area, a pushing down sensation as you exercise or any unusual symptoms. Speak to your GP or a women’s health physiotherapist who can check 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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