Online yoga is especially suitable for new mum’s who may be juggling with the new timetable, sleeplessness and not be able to leave home very much. Do wait at least 6 weeks after giving birth to bond with baby and recover. You may be ready to return to their regular practice after 8 - 10 weeks after giving birth, but it is really important that you consult their doctor for advice on when to resume practicing yoga. You may be tempted to do some ”˜core’ work, but again, only do this when your body is really ready and you have discussed this with your doctor.
Please don’t rush any exercise, listen to the body and do not feel compelled to follow any post-natal celebrity fitness/weight-loss miracles. Take responsibility for your own body.
Benefits of post-natal yoga
- Increases energy and rejuvenates the mind
- Strengthens the back, abdominal and pelvic-floor musclesShow more
Healthy Spine SOS for New Mums
Give yourself some ‘you’ time to replenish and rejuvenate. A wonderful short and gentle yoga class especially for mums who might be suffering from back, neck and shoulder tension from all the nursing and lifting. With a focus on twisting and back and shoulder opening, this yoga class helps to open the chest and stretch and strengthen the back. Nourish yourself to prevent depletion and exhaustion setting in. You will need a bolster and a strap.
Mum and Baby Yoga Class
Mum And Baby In A Hurry
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.
Mum and Baby: Move with Your Baby
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.
Abdominal Separation Recovery
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.
Gentle Post Natal Recovery
Post-Natal: Relax and Restore
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.
Post-Natal: Free Your Spine
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.
Subtle Hip Strength
Post Natal: Standing Sequence For Strength
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'.
Post Natal: Energising Gentle Flow
Post Natal: Gentle Hatha Flow
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.
Post Natal: Stretch And Breathe
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.
Pelvic Floor Awakening
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.
New Mothers (3): Strength & Balance
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.
New Mothers (2): Hips & Core
New Mothers (1): Pelvis Strengthening
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!