Postnatal Yoga Guidelines

It is recommended to not resume any exercise routine prior to a minimum of 8 weeks after the birth. This is the length of time that it takes for all organs to shrink back to normal size and come back into place. In addition, the strain that has been put on the body and the lack of sleep make it a time prone to injuries.

The relaxin hormone is still present in breast feeding women therefore care must be taken to not overstretch the joints and ligaments. The Pelvis is still over mobile at this time. The abdominal muscles are still very weak while the rectus abdomini reshapes and positions itself back at the front of the abdomen therefore the support from core muscles is not there yet to support strong yoga postures.

It is a good idea to start the practice with some pelvic floor exercises, some bridge postures dynamically to warm up the spine and continue with some simple abdominal exercises such as Abs crunches.

Standing postures are ideal to get back into Yoga and rebuild strength and stamina. Some Sun Salutations performed slowly are ideal to build up strength and overall well-being.

Standing postures should be practiced dynamically and held for just a couple of breath initially while the overall body is strengthening. Chest Opening postures and Twists should be practiced gently as the spine’s mobility has been reduced for many months and work should be gradual in this area.

You are welcome to join our general Yoga classes any time after 8-10 weeks after the birth of your baby.

The Yoga Class Timetable has all the details of classes and courses.