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Motherhood

Postnatal Yoga

Postnatal Yoga in Macau

 

Part of taking care of your baby is taking care of yourself

Why postnatal yoga is so important after having a baby

After having a baby, your body needs time to heal and rest, and so does your mind. Postnatal yoga is a gentle yoga practice designed to help your mind and body reconnect after childbirth and find some calm and stillness to support a gradual physical and emotional recovery. The practice offers the most benefits during the first six months after delivery, however, it also promotes well-being within the first year as a new mom. The process takes time so be patient and don’t rush it.

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New moms sometimes report that they have “forgotten their needs” and have lost themselves in their new role as mothers. During the Postnatal Yoga sessions, you will understand the importance of prioritizing self-care. Remember that self-care is not selfish. Neglecting your own care can have significant impacts on your health, mental balance, and even the well-being of your baby.

This is a great recovery and restoration short yoga sequence to do when your baby is napping. It can help alleviate back pain and body tension from breastfeeding repetitive positions. Make sure you have the green light from your healthcare provider before starting any form of physical activity after birth.

Yoga can help repair abdominal separation or Diastasis Recti

During pregnancy, your body undergoes many changes, including the expansion of the two sides of your abdominal muscles, leaving a gap in between. This opening can vary from one to three fingers wide and it is called Diastasis Recti.

 

Postnatal yoga can be an effective way to repair the separation by strengthening and readjusting the abdominal muscles and the core structure. However, please note that if you have more than a two-finger gap between your abdominals or are feeling pain, contact your healthcare professional, such as a physical therapist, for a diagnosis before starting yoga. Not addressing it, can cause complications such as pelvic and hip pain, urinary incontinence, hernia, back pain, and discomfort during sexual intercourse.  

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To recover from diastasis recti, the first step is to learn how to breathe properly, using belly breathing. Breathing deeply engages and relaxes the deepest layers of your core, increasing the amount of activity your transverse abdominis (TVA) muscle gets. It also puts pressure on the pelvic floor, which is a good way to keep it healthy and supple.

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The second step is to check your posture, by aligning your head over your ribcage and your ribcage over your pelvis. Like this, you will be able to get a much deeper breath, allowing your core to function better and abdominal separation to heal more easily.

The third step begins with gentle movements that focus on activating the TVA muscles and pelvic floor. Yoga poses are also incorporated to strengthen the core muscles without aggravating diastasis recti. Consistency is key! My postnatal yoga classes start gently and gradually increase the intensity as I notice your strength improves.

Reconnect & Restore with Postnatal Yoga

These classes will address the physical and emotional challenges many new mothers face, from lack of sleep to higher levels of fatigue and body aches. With everything from progressive core restitution and pelvic floor muscle restoration to lower and upper back strengthening, you will find the continuing support you are looking for. Previous yoga experience is not necessary.

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WHAT TO EXPECT

  • Practice ideal yoga poses to address postpartum issues

  • Ease neck & shoulder tension from feeding and carrying baby

  • Reactivate deep layers of your abdominal muscles

  • Learn breathing techniques to tone deep transverse abdominis (TVA) and pelvic floor for lifelong organs and back support

  • Find your body balance back

  • Improve your posture

  • De-stress and restore energy back with guided relaxation and Yoga Nidra

  • Meet like-minded moms who are undergoing the same emotional and physical changes as you

  • A safe transition to support your return to your physical activities before pregnancy

  • Build your strength back gradually week by week

 

REQUIREMENTS TO JOIN

  • Resume Yoga after 6-8 weeks if you had a vaginal delivery, or 8-10 weeks if you had a cesarean delivery

  • Your doctor’s approval

 
Moms & Baby Yoga
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Mom & Baby Yoga private session

Mom & baby yoga private session offers a wonderful opportunity for you to bond with your baby while also engaging in gentle postnatal yoga practice. You'll have the opportunity to connect and interact with your baby, using poses and movements that often involve holding, rocking, and playing with your baby, which can also support their development.

I will provide guidance on how to safely adjust your yoga practice while caring for your baby. Modifications will be suggested for poses that involve breastfeeding, soothing your baby, or simply keeping them close to you.

 

Mom & baby yoga private session focuses on postnatal recovery by incorporating practices that help strengthen the pelvic floor, tone the abdominal muscles, and improve your overall body strength and flexibility. This session can also help reduce stress, improve energy levels, and promote a sense of well-being.

 

I will remind you to listen to your body and your baby's cues, taking breaks whenever necessary. It’s natural that you will need to make pauses to change or feed your baby, it is totally ok! This class is for you both.

 

REQUIREMENTS:

  • Wait until your baby can hold their head up, so it is best to start after 3 months, and up to 6 months old

  • Your doctor’s green light to practice to yoga

 

WANT TO MAKE THIS MOMENT UNFORGETTABLE?
Session recording is available for an extra fee. Contact me for more details.

@yogapregnancymacau

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