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12 week Postnatal Transformation Yoga Program
Rating: 4.3 out of 5(4 ratings)
15 students

12 week Postnatal Transformation Yoga Program

Learn how to restore and strengthen your core, release tension, relax and transform your body and mind
Created byIlke Krumholz-Wagner
Last updated 8/2016
English

What you'll learn

  • Restore and strengthen your core after pregnancy
  • Get in touch with your pelvic floor muscles and activate them consciously
  • Release pain and tension in neck, shoulders and back
  • Relax and calm the busy mommy-mind to recharge and increase your energy levels
  • Have basic knowledge about the anatomy of the Pelvic Floor Muscles, fascial tissue and the meridians

Explore related topics

Course content

13 sections • 20 lectures • 11h 44m total length

  • General Introduction6:52

    This is a general introduction to the course in which you will get some information about the program, its structure and how to practice. Also you will get to know me a little and learn about my intentions for creating this program and sharing it with you. 

  • A Quick Guide to your Pelvic Floor Muscles6:01

    In this video you will learn about the anatomy of the pelvic floor muscles to get an idea of what they are, where they are located, what their functions in the body are and why it is important to strengthen them after pregnancy and birth. 

  • Pelvic Floor Muscle Session 01: Feel (I)24:40

    This session will help you get in touch with your pelvic floor muscles and teach you tools to feel, activate and use them more consciously.

Requirements

  • No prior knowledge is required. You should, however, always consult a physician before starting this or any other exercise routine. Especially if you were injured during labor or had a c-section, you should ask your doctor or midwife if yoga is appropriate for you.
  • You will need a couple of props: a Yoga Mat, Yoga Blocks or thick books, a Yoga Bolster or thick cushions, a Yoga Belt, 3 small balls, a blanket or large towel
  • A list of props required for the respective session will be displayed during the intro of the session

Description

This exciting new 12 week Postnatal Transformation Yoga Program combines the core- and body- strengthening effects of a dynamic-flowing Yoga practice with therapeutic techniques to release excess tension and open the body as well as the healing power of Yin Yoga. The program is especially designed for the needs of mothers who want to reconnect to their body and get back in shape after pregnancy and birth giving. Classic Yoga Poses and Sequences like Sun Salutations are modified and adapted to the postnatal body. 

The program consists of 12 Yoga classes with different physical and/or spiritual topics. There are 4 types of classes:

1) Flow Sessions (5 classes): These dynamic sessions contain a variety of poses and breathing techniques to help you reconnect to your core and pelvic floor muscles. The sessions build upon each other and intensity will increase gradually. 

2) Therapeutic Sessions (3 classes): By using props (belts, blocks, balls…) you will learn to release tension from those areas which tend to become tight and painful in moms (neck and shoulders, back…) and to support the healing process.

3) Yin Yoga Sessions (2 classes): This very gentle, meditative practice targets the fascia (connective tissue) in long-held yoga poses and will open up blocks and tensions on a very deep level of both body and mind. 

4) Pelvic Floor Muscle Sessions (2 classes): You will learn to get in touch with your pelvic floor muscles and to activate them using props and muscle-reflex loops to build strength and stability and reduce the risk of involuntary urine leaks, back pain or organ prolapse.

BONUS: Yoga-Quickies

·      “Reverse Sun Salutations”: Short flowing sequence for a quick practice (under 15 minutes).

·      “Short n Sweet”: Complete but short session (under 30 minutes) for busy days

·      “Baby Meditation”: Mini-Meditation with your Mini-Me


Who this course is for:

  • Postnatal women (minimum 6-8 weeks after delivery or 12 weeks after c-section) who want to reconnect to their core, release excess tension and help their body and mind heal
  • Mothers of older children who want to build strength for the demands of their everyday life as a mom
  • Any other woman who wants to get in touch with her core and transform herself

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