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Creating A Yoga Space For You & Your Baby
Childbirth & Labour Childbirth & Labour
Creating A Yoga Space For You & Your Baby
August 14, 2018
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Childbirth & Labour Childbirth & Labour
Creating A Yoga Space For You & Your Baby
August 14, 2018
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Having a baby is one of the most rewarding yet exhausting things you will ever do. It is truly life-changing on all levels. You’ve taken on a new 24/7 role that doesn’t come with holidays or set rest times either!
A new baby generally means less time to focus on yourself when you really do need to.
Your physical and mental wellbeing is important for your whole family. Finding ways to look after yourself within your own home can be key as it’s not always possible to make it to a dedicated post-natal yoga class. This is why I am a huge lover of yoga at home.

You don’t have to have done yoga before to start it postnatally and you don’t have to have a huge space available to you either. The most important things are that you feel relaxed and that you don’t do anything that feels uncomfortable or causes any pain within your body.

Here are some easy ideas for creating a yoga space at home:

  • If you can, choose a room that isn’t full of baby stuff. You want to be able to switch off from all of that as much as you can during your practice;
  • Light some scented candles or choose a room where the light isn’t too bright. Is there a particular place in your house where you feel most relaxed? If so, pick that;
  • Having a yoga mat is ideal but not necessary. A level floor works just fine;
  • Play relaxing music. You may already have some. If not, download some tracks;
  • you can practice when your baby is asleep, when someone else is watching them and also with them. Yoga with your baby is a wonderful bonding experience for both of you. Try with and without them; and
  • Give yourself a few moments of “downtime” before starting your practice. Going straight from a feed/nappy change/food preparation session onto your mat isn’t going to cut it. You need to give yourself a few moments to settle and breath before starting. I always ask my mums to take some deep belly breaths and to release tension in their shoulders through neck rolls before we begin. You will work out what works for you;
  • A yoga practice can start at 5 minutes. You don’t need to be able to set aside a huge chunk of time for this; and
  • Don’t stress about creating the perfect space. It only has to be good enough.
  • This might seem like a huge hassle when your time is so precious but it really is worth it. Practising yoga postnatally with or without your baby can:
  • Reduce the tiredness you feel and help you to relax and unwind which in turns help you to sleep better when you have the chance to do so;
  • Stimulate energy and boost your mood;
  • Strengthen your body particularly through toning your abdominal muscles, your lower back and your pelvic floor – all key areas postnatally;
  • Help improve your posture and tension within your body caused by carrying and lifting your baby. Your body is still recovering from your baby’s birth and you are asking it to do more sitting, lifting and twisting than it may have done for some time;
  • Help teach you to be present in the moment rather than worrying about what is yet to come. Parenting brings a huge dose of anxiety with it. Tuning into your breath during yoga helps relax your nervous system. This benefits you during and outside of your practice. We all know the benefit of a few deep breaths in helping to reduce stress and anxiety;
  • Help you reconnect with your body again postnatally. Many of us lose a sense of who we are when we’ve had a baby.
    We can feel lost in the business of our new lives. Yoga allows you to find you again and to be comfortable with you again.
  • When practising, start with very basic postures and build upon these as you feel your body getting stronger. And, most importantly allow yourself plenty of time in savasana to rest. You will be surprised at how relaxed your baby also becomes and they will rest with you.

    Mandy is a 200-hour certified Independent Yoga Network yoga teacher and also a Birthlight-qualified post-natal yoga teacher. Learn more about Blossom Yoga & Wellbeing or book yourself into a class:
    mandy@blossomyogaandwellbeing.com
    www.blossomyogaandwellbeing.com

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