How To Choose A Postnatal Yoga Class

Be careful! Hard abdominal work (think crunches) is NOT recommended during the first 8 weeks postpartum. You could do more damage than good. Have patience, and start with classes that focus on smaller movements like strengthening your pelvic floor and transversus abdominus.

The problem with caring for a newborn is that we parents can easily slip into a funk with the drastically changed lifestyle from what we were used to before. 

Spit-up stained pajamas, crusty sleep filled eyes, and debates over whether it’s worth it to even brush our teeth or bathe ourselves collectively flag postpartum depression. 

Baby life can easily dominate our existence, causing us to forget who we are, or cast aside the fact that we have a life outside of baby’s sleep schedule and needs.

Postpartum depression is no joke, and is incredibly common — but I’m writing to you today with a solution (not a cure, but a salve to be coupled with professional support, at least in my experience): Postnatal yoga.

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While postnatal yoga alone doesn't cure depression for all people, the act of making time for yourself out of the house, with others, certainly helps (like a salve), for reasons such as:

  • Attending postnatal class helps you build community and resources while strengthening your pelvic floor at the same time!
  • It gives you the opportunity to socialize and to meet other parents going through the difficulties of raising a newborn like you are. 
  • Postnatal yoga classes can absolutely help your mental health.
  • Your body will feel so great to have moved and stretched! 

After whatever amount of time you’ve spent since having your new bundle of joy, you might now feel that it’s time to register for a class but don’t really know what to look for. As a professional in the field and a mom myself, I’ve got you covered. Here are my top tips for choosing a postnatal yoga class:

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First of all, always trust your intuition or gut feeling. 

If a teacher, space, or movement makes you feel uncomfortable, listen to your body and try something else! 

Look for classes that are specifically labeled “Postnatal” or something along the lines of “Mama Yoga” or “Baby and Me”

These classes are meant for your stage of life and will support you better than bootcamps, vinyasa flow classes, or  cardio-core classes. Many postnatal classes will also provide childcare or even weave classes around your little one. Like with prenatal classes, you’ll be more likely to start building community as you meet others also going through matrescence (the transitional period of motherhood). 

Look for a teacher who is welcoming and open to options. 

Ideally, a postnatal yoga teacher will leave you feeling supported and even empowered at the end of your class. Recovery looks different for everyone so you shouldn’t feel afraid to have a conversation with them about your needs or concerns.

At DoYogaWithMe, we have many teachers who are parents themselves, and several of them specialize in pre and postnatal education, like myself, doula Julia Crouch, and the amazing midwife, Sarah Jane Steele. 

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Keep trying. 

Like you and I, there is a rainbow of different personalities and teaching styles when it comes to yoga teachers. If you don’t gel with the first one you try, try again. If your community doesn’t offer many in-person classes or your little one’s nap schedule just doesn’t allow for it, online classes are a godsend! The beauty of connection through the internet and Zoom is that you’ll be able to find someone who fits you with a little research. 

Embrace change. 

Your body is changing. Your life rhythms are changing. Your exercise and activities are changing. It might only be for a short time or it may be more permanent. Try to take a breath and keep your mind open to what a postnatal class can offer you, even if it’s a far cry from harder workouts you used to engage in. As it took you ten months to grow your tiny human, it will most likely take you ten months (realistically longer due to the stresses of caring for a newborn) to get ‘back’ to where you started—if that’s where you want to go. 

Consult your healthcare provider(s). 

Different conditions during the postnatal period can affect the type of yoga practice you might engage in. Talking with your doctor, midwife, or physiotherapist may provide some clarity for you. You’ll find specialized classes on our site as well, like Postnatal Yoga for Prolapse and Baby and Me Post-Caesarean Yoga.

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And finally, be gentle with yourself. 

You, baby, and your relationships are shifting day to day, moment to moment. If a class worked for you yesterday, it may not work for you today. Listen to your body when it’s letting you know it’s too tired, still healing, or needing another form of care. Take a breath and as best you can try to stay present moment to moment. 

If you’re still feeling swamped by selecting and registering for a class, please reach out to your partner or friends. Perhaps they can do the research for you and help to physically get you there or to find online classes that you might like. Lean on your community as best you can.

Take care and enjoy class!

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devikak
devikak
January 16, 2025

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nexspantechnologies
nexspantechnologies
December 26, 2024

Integrating yoga into your daily routine is about creating space for yourself amid the busyness of life. It's not about the length or intensity of your practice but about the consistency and your presence during practice and in the rest of your life. By following these steps, you can bring the essence of yoga into every day, enriching your life with all that this ancient practice has to offer us. 

mylajuun
mylajuun
December 3, 2024

I had a great day starting with yoga with my friend and breathing fresh air. I love slope 3 online.

eggsrole
eggsrole
November 6, 2024

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