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First of all, congratulations on having a baby! Enjoy this beautiful time in your life to connect with your newborn. As your newborn transitions into this world, we must also take time to connect with ourselves, and yoga is a great way to do that. We’ve compiled some top tips for implementing Mommy and Me Yoga into your new postnatal lifestyle.
You already have the most powerful tool in your toolbox, your breath. Learning breathing techniques can calm the nervous system and connect you with the present moment. Breathing exercises do not require medical clearance to start, so you can incorporate them into your daily routine starting now. Here are three breathing exercises you can try:
1. Ujjayi breath, or warrior breath. In and out through the nose, trying to make the ocean wave sound in the back of your throat. This is best done with a yoga asana practice.
2. Box breathing. Breath in for four seconds, hold that breath at the top for four seconds, exhale for four seconds, and hold at the bottom for four seconds. Can you increase to 5, 6...8 second boxes?!
3. Bee Breath, is a funny one that you can do with kids. Press your two pointer fingers over your ear holes to block the sound. Hum as loud as you can.
Yoga is great at combating stress. Stress reduction is so important for postpartum recovery and listening to your body’s and baby’s needs. A great way to calm the nervous system is a body scan, which can be anywhere from 20 seconds and 20 minutes - whatever amount of time you have. Start at your feet, and focus all your attention there, noticing what that feels like. You’ll slowly work your way up the body just noticing one area at a time and adding some relaxation, release and softening. Body scans help us be more present and aware of our body’s needs and stress reactions. When we have better stress management we are better mothers, better partners, more productive at work and overall happier.
Interested in a private yoga session? You can schedule a 1:1 with our certified yoga instructor. The Private Parent & Baby Yoga Class encourages connecting with your baby as you practice. Or, if you’re a new parent and want to take a yoga class solo, try out our Private Postnatal Yoga Class where the focus is solely on you, your needs and your interests. Private classes are 45 minutes long.