Postnatal Yoga - Basic Class

This video is a bit more extensive than the Promo Video so please make sure you watch the entire video before proceeding to the practice videos. In this video, I give an introduction to the course and what you should be aware of before our practice together.

A seated pose series to settle in, ground yourself and start working on releasing the back, get in touch with the perineum and work on the false inspiration to strengthen the abdominals gently. During this seated pose, you will be guided with the breath to work on the perineum on the exhale, to learn the "false inspiration" exercise to feel your core and loosen your back. A great way to start the class or to do separately to get in touch with your vital energy and release your spine.

A gentle series on the floor to release your whole spine and strengthen your deep abdominals muscles in a very gentle way. If you can do this series everyday (especially the first 40 days after birth) you can get your belly back in shape in no time!! And if you are breast-feeding, you need to help your upper back with those exercise as you are curling your upper body to feed baby!

Enjoy Sun Salutation and the feeling of your belly on the floor through Cobra. Followed by some standing poses such as Warrior II and Triangle pose to strengthen your legs and ground you. This will help you with focus and finding your daily wisdom as your life can get more hectic than usual!

A series of poses to do with baby that is fun and great for you! Squatting, tree pose on the wall, legs up the wall with baby and some good abdominal workout. You can do this sequence whenever baby is awake and up for it! It is a great way to bond by doing yoga together!! Deep belly breathing will be a very calming experience for the two of you.

Gentle baby massage can be done at any point during the practice if baby is with you and needs some attention! You can start with these or end with these or do them in the middle of your practice! These are designed to be done with baby's clothes on (if not skin to skin can be irritating) and are not meant to replace a complete baby massage session. These are fun and a great way to bond!!

The following exercises are done with a breast feeding cushion and are a great way to get back into shape while feeding baby! Of course, if you do one side, don't forget to do the other side the next time you do it! Enjoy and feel free to do it everyday. Those subtle movements will make you feel great!

Dive into a deep relaxation for wholeness and well being. You can do this after doing the breast feeding exercices and do the relaxation with baby. Or do it by yourself for a real treat !

Please use this handout as a reference sheet for the poses done in our Postnatal Class. If there is something you have a question about, please don't hesitate to reach out to me by posting in the course.