Postnatal Yoga Training

Postnatal yoga reinforces the importance that a new mother take time for herself and bond with her baby. The beauty of postnatal yoga training is that the practice meets you at your level. Whether you are a beginner or seasoned practitioner, the practice of postnatal yoga incorporates poses that strengthen your physical body while helping to see your body through its transition from pregnancy to new motherhood. According to Laura Staton and Sarah Perron, co-founders of Baby Om in New York City and authors of "Baby Om: Yoga for Mothers and Babies," postnatal yoga training also aids in your baby's development as the practice engages your child through interaction and communication.

Considerations

According to the American Congress of Obstetricians and Gynecologists website, you can begin an exercise program when you feel ready and have had a discussion with your doctor. Usually the range varies from six to 10 weeks depending on how the mother physically feels and on the type of delivery, as c-section deliveries often require more time for the incision to heal.

Growth

Postnatal yoga classes are usually grouped by the age of your baby. No matter the level of your practice, the class is structured to help strengthen and firm the muscles after you give birth. Sometimes it ranges from six weeks to crawling and walking to 24 months, or the first three months, three to six months and six to 12 months. No matter how the classes are set up, you will be around other mother's, be able to have quality interaction time with your baby and build your physical strength.

What You Need

You will need a yoga mat. Most studios rent mats, but if you decide to practice regularly a mat is a good investment. Bring a blanket for your baby. It becomes your baby's mat and gives him a cushion from the floor. Pack what you need in the diaper bag. It's very common for a mother to breastfeed during the practice, or feed her baby with a bottle. Most postnatal classes are in 45-minute to one-hour blocks, so be prepared for diaper changes or the natural things that come up with your baby. Don't feel self-conscious because your baby fusses often or needs his diaper changed. The postnatal yoga practice gets you in touch with your baby so you learn more about one another in every class.

Baby Steps

Especially after delivery, it is important to strengthen your pelvic area and core with gentleness and grace. Continue to honor your body and remember not to rush through the discovery of your ever-changing physical edge. Equally important is that you release your shoulders and neck after holding and being hunched over your baby.

Benefits

Postnatal yoga connects mothers in an environment that fosters opening up and bonding. Moms get to work on their physical body, which also spills into their emotions and sense of peace.
Standing forward bend is an inverted posture that calms the nervous system, and you can incorporate your baby into the exercise. Stand with your feet hip-width apart. Fold forward at the hip joints. Place your baby between your legs so when you fold in you can put your hands on top of him, wiggle his ankles from side to side or let your gaze at your baby fold you into the posture more. Bend the knees slightly to let the hamstrings open slowly.
There is such a benefit to the community you build with the other mothers as well. It is valuable to share information and have other moms that can relate to you in your stage. A built-in component of postnatal yoga recognizes and honors the power and joy of motherhood.