MamaShakti C-Section Recovery Course

We squat every single time we stand up and sit down on a chair, the couch, or another seat. Correcting our squat form to reduce intra-abdominal pressure and avoid strain on our pelvic floor is important in our c-section recovery and really for the rest of our lives.

The lunge movement can replace bending over at the back, saving you a ton of strain on your lower spine and downward pressure on your pelvic floor.

One of the biggest challenges in the first several weeks after your c-section procedure can be getting out of bed pain-free. Taking the opportunity to incorporate your breath and a few minor posture adjustments can reduce core pressure and the pain you feel when trying to move your body out of bed.

If you can reduce the number of times you are doing movements that require you to front-load your body (or add weight to the front of your body) that is wonderful. Not everyone has that luxury, so, we make minor adjustments to reduce the pressure on our core canister when we front load.

Posture suggestions for comfort during feeding time.

Using the hip hinge movement to safely transfer baby.

This mindful movement was designed to support your body in the 1st two weeks after your cesarean. It is meant to gently nurture your body in early recovery to help daily function. When combined with the daily breath practices, it will lay the foundation for your core rehabilatation. Remember, if any movement hurts, please stop.

These movements begin to bring a gentle awareness to your "Core 4" muscles, the transverse abs, the multifidi, your diaphragm and pelvic floor. Combined with breath work, these exercises will help your low abs begin to function. You can begin adding these into your exercise routine when your incision has healed and your healthcare provider has cleared you for gentle exercise. This process is different for everyone and some may more need more healing time, so, please listen to your body and approach this return to movement, slowly and mindfully.

This video includes a brief dialogue regarding the importance of building our body foundation in the first 6 months of postpartum recovery. Then, we go through a 15 min exercise routine. You will need a few props including a chair, a block, a band, a Pilates ball, and a bolster. I will include props suggestion replacements in the video if you don't have all of these props readily available.

This is the second Core + Pelvic Floor Rehab with Mindful Movements video. This practice for 16-20 weeks post-c-section recovery is more physically demanding than the previous lectures and I encourage you to take your time with these movements, making sure to really feel the contraction of the muscle groups we are working. This will help you to take that mindfulness component into your workout life, running routine, or any other physical movement and exercise practices you would like to incorporate back in when you are ready.

This postpartum yoga flow is done on the floor with no standing. We begin with a gentle 10-minute warmup and move into doing restorative yoga postures with props. The focus of restorative yoga is to reduce stress by regulating our nervous system with intentional breathing and guided relaxation. If any of the postures feel uncomfortable, please stop doing them and find another posture that feels more supportive for your body.

This 15-minute yoga practice focuses on joint movement and spinal health. We will combine gentle, mobility exercises and yoga postures for a balanced cesarean yoga flow.

Introduction to beginner's Tai Chi. This practice is done in a chair and is a gentle introduction to exercise after your  cesarean.

Somatic Movement helps you improve your proprioception, balance, mind-muscle connection and help your body awareness.