#MovementForModernLife + #MoveMoreLiveMore
NURTURE, CONNECT AND GROW
Welcome to your biggest adventure. The postnatal yoga classes in this course are perfect for:
- New mothers at least after 6 - 8 weeks after birth
- Please take medical advice before embarking on yoga again
- Mothers with their babies
Being a new mother, whether it is for the first time, or the tenth, is a unique and transformative experience. It is a time for you to get to know your baby, adjust to your new role but as importantly it is a time for you to recover and to honour your body. We recognise that time can feel short, you might feel overwhelmed, may yearn for your pre-pregnancy body or life, and may be tired, feeling disconnected or sore. We have put together this collection of practices to help you as you navigate motherhood, including a five-minute go to practice when time if of the essence and longer practices to help you heal and get back to your centre. Experience how yoga can help you to feel a greater union with your baby.
Five-Min Super Mum
05:24 | Jean Hall
This is a 5 minute instant re-charge for any time of day or night. Take 5 for yourself and relieve those tired shoulders and busy mind.
|05:24||Jean Hall||All Levels|
Post Natal 1: Your body after baby
21:12 | Jean Hall
First in Jean’s post-natal sequence which allows you to safely build your core once more. Over the weeks as you improve in strength Jean will build in stronger and more challenging to get you looking and feeling all new. This practice is a gentle welcome back to your body and gives the basic dos and don’t on how to safely build your core after pregnancy. Coming soon! Jean’s 5-minute super-mum practice.
|21:12||Jean Hall||All Levels|
Post Natal 2: Find the Core
07:00 | Jean Hall
In this short practice Jean works with the inhale and exhale to help you identify the areas of the abdomen and pelvic floor you’ll be learning to strengthen and tone throughout this post-natal series.
Post Natal 3 : Re-integrate
18:20 | Jean Hall
This class focuses on gentle strengthening yoga for the core, so that the tummy feels knitted back together after the recent strains. Jean also shows us some gentle shoulder stretch and strengtheners, so important for all the heavy lifting new mums have in store. You will need to set yourself up near to a wall.
|18:20||Jean Hall||All Levels|
Post Natal 4: Restorative
15:40 | Jean Hall
Try this calming sequence those when you just need to rest. Four simple supported poses that help reset tired minds, backs and shoulders. You will need 2 bolsters or pillows and a chair or a sofa can work too.
New Mothers (1): Pelvis Strengthening
21:05 | Mollie McClelland Morris
Welcome To Mollie's gentle loving sequence to get you moving after birth. Take each class separately or together, depending on what your little one allows! Perfect 20 minute instalments that fit around the demands of even the busiest new mum! Start your journey back to yoga by exploring and strengthening your pelvis. Find time between feeding and the changing table for yourself or how about getting a group of mums together to do this series and have a little social time too? No worries if the babies want to join in!
|21:05||Mollie McClelland Morris||All Levels|
New Mothers (2): Hips & Core
17:40 | Mollie McClelland Morris
Continue your journey back to movement with Part 2 of Mollie's series for new mothers. This class has lots of cat -cows to build up dynanism and then moves into gentle core work, twists and hip openers.
|17:40||Mollie McClelland Morris||All Levels|
New Mothers (3): Strength & Balance
24:58 | Mollie McClelland Morris
Part 3 of Mollie's series for new mothers. Continue to strenthen your pelvic floor and build stability with stronger standing poses and balances all still at a gentle pace, perfect for recuperating bodies. You may like to have blocks or a bolster ready for support during the final relaxation.
|24:58||Mollie McClelland Morris||All Levels|
Pelvic Floor Awakening
57:32 | Mollie McClelland Morris
Everyone needs to take care of their pelvic floor. The first 10 minutes is a tutorial to bring about deep awareness and understanding of this area. Gentle supine movements eventually build to a stronger standing flow working core stability and balance, all with a focus on caring for your pelvic floor. Gentle, slow paced and extremely beneficial for everyone. You may like to have blocks or a bolster ready for support during the final relaxation.
|57:32||Mollie McClelland Morris||Improvers|
Post Natal Recovery
41:42 | Jean Hall
This yoga class is suitable for most from 6 weeks after birth and is fantastic for strengthening the core. Starting steadily, with the breath, this class moves to some juicy slow vinyasa sequences all with a strong core focus. This class is recommended to all who need to strengthen their core in a mindful, stready way. You will need a block and a cushio
|41:42||Jean Hall||All Levels|
Post Natal: Stretch And Breathe
22:04 | Sally Parkes
A gentle sequence that focuses on the breath and making space, physically and emotionally. We will begin by mobilising each joint and gently moving and stretching the spine before working through a gentle hatha yoga flow and subtle breath awareness before moving into relaxation. You will need a bolster and a blanket. Suitable from about 8 weeks postnatal or 10 weeks+ if you had a c-section.
|22:04||Sally Parkes||All Levels|
Post Natal: Gentle Hatha Flow
20:49 | Sally Parkes
Starting with gentle and slow Sun Salutation variations that aim to free up the neck, shoulders and lower back, this class getting you in the flow after having a baby, followed by some focused core work, the aim of which is to reenergise the pelvic region and give your spine more support when carrying your child. You will need a mat, block and strap.
|20:49||Sally Parkes||All Levels|
Post Natal: Energising Gentle Flow
19:58 | Sally Parkes
Progress continues from Sun Salutations by incorporating lunges and brief holds in plank position to energise a tired body. This will be balanced out with asana to strengthen the back area before stretching the whole body out to release tension.
|19:58||Sally Parkes||All Levels|
Post Natal: Standing Sequence For Strength
19:58 | Sally Parkes
A standing sequence of asana that require subtle strength and focus to help us become grounded, and energetically root down in to the earth. Breathe deeply in to the abdomen whilst feeling supported by the earth. In this way we can come back to the 'now' and become more accepting of what 'is'.
|19:58||Sally Parkes||All Levels|
Subtle Hip Strength
20:37 | Sally Parkes
A class focused on strengthening the hips by incorporating bandha work into the asana. This will be followed with some slow hips stretches and releases that aim to ground our energy further and bring us back to the ‘here and now’. You will need a strap and a block.
|20:37||Sally Parkes||All Levels|
Post-Natal: Free Your Spine
22:25 | Sally Parkes
Our spine is not only our physical back bone but also our emotional one, and as mums we need to maintain its health for us to do our work well whilst feeling supported. The sequence will work on strengthening and freeing the muscles around the spine and back area, the aim of which is to be strong when you need to be and flexible when you just need to ‘let go’. You will need a strap and a block.
|22:25||Sally Parkes||All Levels|
Post-Natal: Relax and Restore
23:13 | Sally Parkes
Welcome home, you are free to relax! Sometimes with so much to do, we forget that our emotional batteries are nearly flat and become overwhelmed. Take time to focus on you and only you. Moving slowly and with ease, breathing deeply and thoughtfully, it's finally time to relax! You will need a bolster, strap and block.
|23:13||Sally Parkes||All Levels|
Gentle Post Natal Recovery
19:08 | Sally Parkes
A yoga sequence that is suitable from twelve weeks post-natal, that incorporates gentle movements to stimulate the abdominal and pelvic muscles, whilst stretching the lower back, neck and shoulders. You will need a strap and a block.
|19:08||Sally Parkes||All Levels|
Abdominal Separation Recovery
17:15 | Sally Parkes
Diastasis Recti is the separation of the central abdominal muscles that sometimes occurs in post-natal women. The muscles can be gently encouraged back in to place with the right kind movements. This sequence takes you through a gentle series of asana that works the transverse and oblique muscles whilst minimising pressure in the abdomen and uterus, and encourages the central abdominal muscles back together. You will need a strap and the block.
|17:15||Sally Parkes||All Levels|
Gentle Yoga for C-Section Recovery
15:41 | Sally Parkes
A short, gentle yoga class which is great for after you've had a C-section. This class will give your back and abdominals a breath of life again and a good stretch, whilst also focusing on releasing the shoulders. Try this class from 10 weeks after a C-section or abdominal surgery, and go really slowly and gently, always taking all movement slowly and mindfully. You will need a strap and a block.
|15:41||Sally Parkes||All Levels|
Post C-Section Recovery with Fitness Ball
12:10 | Sally Parkes
A short movement class for women who have recently had a C-Section. This class uses a large fitness ball, the focus is on mobilising your lower back and starting to engage the abdominal muscles. You will need a large fitness ball and a yoga block. Depending on your own recovery, you might be able to start this class 10 weeks after your C-Section. Please consult a doctor before starting this class.
Post-Natal Gentle Abs
15:50 | Sally Parkes
This gentle abs class will gently help your abs to recover, great for post-natal, but wait for at least 8 weeks post-birth before doing this class and ask your health advisor before starting this class. Also great for any of us who are looking to gently get their core strength back following illness or surgery. You will need a block.
|15:50||Sally Parkes||All Levels|
Mum and Baby Yoga
21:09 | Sally Parkes
This class is for you to enjoy with your baby. Sally shows us ways we can stretch with your baby. After having a baby gentle stretches will help you to become a more mindful, fitter mum for all the picking up and work you're doing. This class incorporates your baby as part of the class and shows you how you can incorporate your baby as part of the class. Sally also shows us some nice stretches to relax your baby.
Mum and Baby: Move with Your Baby
18:27 | Sally Parkes
This mum and baby yoga class is suitable for babies from 5 - 7 months old. It's all about following your baby's lead, connecting with each other, and seeing where the stretches take you! You'll move gently with your breath whilst both mum and baby get some stretches. Plenty of ideas of how to incorporate yoga into your baby's life at an early stage, making both mum and baby happier and more relaxed.
|18:27||Sally Parkes||All Levels|
Mum And Baby In A Hurry
09:02 | Sally Parkes
For when you're really short on time, or you don't think baby has the attention span for a full class, this 'In a Hurry' Mum and Baby Yoga Class is here for you. With simple stretches to help you keep strong and fleixble during those first few months, and taking time to connect with baby.
|09:02||Sally Parkes||All Levels|
Mum and Baby Yoga Class
17:23 | Lucy McCarthy
A short, gentle yoga class with your baby to open and stretch your body with simple twists and side body openings. Perfect for new mums who are short on time, and with some play and interaction with your babe. You will need a blanket for baby to lie on.
|17:23||Lucy McCarthy||All Levels|