Postnatal Yoga Program
Build up your strength and regain your fitness after giving birth.
Postnatal Yoga Program
Build up your strength and regain your fitness after giving birth.
Introduction
This program, created with postnatal (postpartum) women in mind, starts with short talks, simple breathing techniques for just after delivery and gentle sessions for your core, pelvic floor and back muscles. These are followed by more intense classes as you regain more overall strength and stamina in time. Also included are sessions to release tension in the shoulders and upper back, due to carrying your baby and breastfeeding. There are also yoga classes you can practice together with your baby for the benefit and joy of both.
The program includes:
- Informative talks about diastasis recti and yin or yang yoga after pregnancy.
- Reversed breathing to strengthen the belly and pelvic floor muscles
- Different yoga sessions to slowly build up your abs, pelvic floor, back and leg muscles
- Yoga with and for your baby
- Practises to normalise your digestion
- Yoga for heavy menstruation
- Classes to release tensions in the shoulders, neck and upper back
Practise the sessions in the given order, in order to be sure you build up your strength gradually.
Some sessions you will have to do for a period of time before you can go to the next session. As you feel you are getting stronger, try the next session. If you notice it is still too intense then stay with the previous session until you feel ready.
Once you have completed the programme, you can practise classes 2, 4, 7, and 11 alternately.
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