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Yoga Principles for New Mums

 

By Natalie Burgess

 

As seen in Interaction Journal August 2008

(Publication of National Association of Childbirth Educators)

 

Posture and alignment after birth

Correct use of the muscle groups and the skeletal system helps to alleviate everyday discomforts associated with the postnatal period and caring for your new baby.

You may find you have muscular aches and pains the day after delivery, possible due to remaining in one position too long, plus utilizing some muscle groups that have not been exercised before. 

Ensure moving in and out a chair or bed, that you do not place strain on the back, or upon weakened abdominal muscles.

Especially for c/s mums, avoid ‘bending into’ your abdominal wound (and curving your spine) to compensate for discomfort.  Take any analgesic recommended by your doctor or midwife, to keep comfort levels stable, facilitate healing and allow for correct spinal posture.

 

Relaxin

Following the birth of your beautiful baby your ligaments remain softened, due to the influence of the pregnancy hormone relaxin.

It is important to remember that you may do yourself injury if recommencing some activities to soon after birth, such as jogging.

Gentle activity such as walking or yoga with a qualified teacher experienced in instructing new mothers, will allow for the new mum to begin regaining strength and tone.

 

Energy levels

Your energy levels are depleted after birthing your baby. The days and weeks of getting to know your baby, breast feeding and becoming accustomed to the demands of a newborn, further depletes the bodies energy stores.

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Sleep when your baby sleeps

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Eat simple, frequent, nutritious meals

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Relaxed breath, soft face

Basic yoga principles allow the new mum to conserve energy levels, promoting a relaxed mind and body.

 

Post natal depression

Yoga promotes the release of endorphins, the bodies’ natural opioid. Yoga also facilitates the intake of oxygen, energising muscles and calming the mind.

 

Pelvic floor muscles

Regular practice of yoga throughout pregnancy teaches women to be aware of their pelvic floor, abdominal and back muscles, therefore promoting pelvic floor strength and awareness.

 

Carrying your baby

Attempt to carry your baby as close to you as possible, to avoid straining.

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Stand with feet hip width apart

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Strengthen the leg muscles

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Tuck your bottom in

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Open the chest and release the shoulders

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Relax the jaw and face

Take care when placing your baby in and out of the car seat.

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Use the legs, not your back to brace yourself when maneuvering your baby

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Bend into a squat when moving the pram in and out of the car

 

Comfort and correct posture when breastfeeding

Following the birth of your baby, it is still very important to maintain correct posture to avoid injury or strain. The priority for the new mother is to maintain correct spinal alignment, and strengthen the pelvic floor.

 

Some basic points to keep in mind while breastfeeding

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If sitting, ensure that the back is supported, perhaps with a pillow

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If the feet do not comfortably reach the floor, use a pillow or foot stool, therefore ensuring the lower back and hips are correctly aligned

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Remind yourself to relax the shoulders, feeling the tips of the shoulders relaxing down and away from the ears

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Feel the neck lengthen as the shoulders release down

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Soften the face, relax the jaw

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Take a moment to practice relaxing and calming the breath

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Remember that this time spent feeding your baby is a wonderful opportunity to observe and enjoy  your baby

 

Be kind to yourself, as you care for your baby.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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