Postnatal Yoga - Basic Class
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Postnatal Yoga classes will help you recover from birth more harmoniously, release the pains you might be experiencing, and get back in touch with your vital energy, your core strength and inner balance. In these postnatal yoga classes, I will guide you through exercises to gently work on the perineum and strengthen your deep abdominal muscles. We will also work though some postnatal yoga with baby that are fun and good for you! For example, gentle massages with your baby and some exercises you can do while breastfeeding.
This class emphasizes the basic principles of Postnatal Yoga. Even if you have never done yoga before, if you are 6 weeks after birth, this course is for you! I provide step-by-step guidance to help you understand the fundamentals of using postnatal yoga with baby to connect with yourself and your baby and to achieve the following:
And overall, give you strength, help you relax through this new period of your life, and guide you in your ability to be at ease and remind you to breath deeply.
Thank you for your interest and I hope this postnatal yoga course will benefit you and your baby greatly.
Disclaimer: If you’ve had a cesarean, stitches or complication at birth, please check with your physician before taking this class.
If you have any pain or medical conditions such as vaginal bleeding, high blood pressure, increased shortness of breath, dizziness or feeling faint, uterine contractions, chest pain, fluid leaking from your vagina, rapid heartbeat or difficulty walking, please consult your doctor before taking postnatal yoga classes..
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This is a promotional video to introduce my course to prospectus students.
|Section 1: Introduction to Postnatal 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.
|Section 2: 60-minute Postnatal Class (broken into segments)|
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 !
|Lecture 10||5 pages|
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.
|Section 3: 60-minute Postnatal Yoga Basic Class (full class)|
|Section 4: Concluding Thanks|
|Thank you for joining my course. I hope you are able to practice the segments or the entire class as much as possible as it will help you with daily stresses on your body and with your baby. I hope to get your feedback along the way. Feel free to leave any questions in the course and I'll get to th…|
Tatiana discovered yoga more than 15 years ago in New York at the Integral Yoga Institute, founded by Swami Satchidananda. It opened her mind to a higher consciousnessof self, others and life. It is to her a preventive practice for good health, both mentally and physically, and a way to know oneself and therefore co-exist in peace.
After an acting career in New York, Tatiana came back to France and attended the Teacher Training at the Centre du Yoga du Marais with Michelle Jacobi, Joyson Rosario et Chantal Tacoronte-Perez. She became a certified yoga instructor in 2009 (Yoga Alliance) and continues to teach and practice daily. She is also certified by the Radiant Child Program to teach children ages 0-12.
In 2010, she became certified by the Bernadette de Gasquet Institute to teach pre-natal and postnatal yoga and has taught hundreds of parents in both English and French.
In 2011, she became a baby massage instructor via the French International Association for Infant Massage. Her teacher, Christel Proudhon, is world-renowned and trained Tatiana in profound and useful ways of parenting.
Tatiana Abbey-Chartier a découvert le Yoga il y a maintenant 20 ans à New York au Centre Hatha Intégral Yoga Institute, fondé par Swami Satchidananda. Le Yoga l'a ouverte a une plus grande conscience de soi, de la vie, des autres. C'est à ses yeux une prévention au niveau de la santé physique et mentale, une façon d'apprendre à mieux se connaître et à coexister.
Après avoir été comédienne et vécue à New York pendant 12 ans, elle rentre en France et suit la formation de Michelle Jacobi, Joyson Rosario et Chantal Tacoronte-Perez. Diplômée du Centre du Yoga du Marais en 2009 (Yoga Alliance YTT) , elle continue depuis à se former. Elle obtient le diplôme de Radiant Child Programme de Yoga pour les enfant.
Elle est diplômée en 2010 de l'institut Bernadette de Gasquet, spécialisé en prénatal et suite de couches.
En 2011, elle fait la formation de L'Association Francaise de Massage pour Bébé (AFMB) avec Christel Proudhon et devient instructrice de massage pour bebe.
En 2013, elle se forme au Massage pour Bébé Prématuré avec l'OFIMB.