Part 2 - Post-natal yoga

I know, I know, with a brand new baby to contend with you don’t have time to shower or brush your hair,  let alone contemplate a yoga class right?!  But, hear me out… even if you can’t manage to leave the house for an official class,  there are  simple stretches you can do at home – even if it means doing a few kegels or head rolls while you are nursing the baby…

Kegels:

Pelvic floor exercises are important when you are pregnant and also after you’ve had the baby.  Luckily this is an exercise you can do pretty much anywhere -  stopped at traffic lights for example?!

Head and shoulder rolls:

A luxuriant stretch to help loosen up from carrying and breastfeeding baby.  You might not have time for a massage, but this might be the next best thing for your tight, tired muscles.

Core strengthening exercises:

While pregnant you’ve not been able to do belly exercises, but post baby,  these are key to regaining muscle tone and to protect your back from lifting and carrying.  Lie on your back with knees bent and hands behind your head.  On your exhales contract the belly and curl up towards your knees.  Pause and release.  Continue for 3 sets of 10.  A similar exercise is to lie supine and lift your legs like they are resting on an imaginary chair.  With belly contracted alternately straighten one leg  parallel with the floor then the other.  Continue on.

Final Resting Pose (Savasana)

When asked which poses they fancied doing?  One of my students recently piped up, Savasana – for the entire class!  I think we all feel like this at times,  that rather than doing energetic poses,  we’d rather just lie down, close our eyes and relax...ahhh! This is even more so when you have a newborn and downtime is elusive to say the least. Perhaps while baby is taking a nap,  or just before you go to sleep yourself,  lie on your back and bring your attention to your breath (yes there is a high chance you’ll just fall dead asleep,  and that’s ok!).  Focus on the inhales and exhales…Then,  draw to mind a picture of your baby and consciously send love to your little one,  basking in this feeling,  like no other,  of mother love…

When you have finished a stretch or class,  mentally thank yourself for taking the time out to practice yoga and remind yourself to take some of the yoga you have practiced, out into the rest of your day; to be present and joyful in your time with baby.

Namaste

Part 1 – Prenatal Yoga

It’s of no great surprise that pregnancy, childbirth and childrearing take a pretty hefty toll on the body, (she writes as she groans with neck and shoulder pain from hauling and breastfeeding an increasingly heavy baby). I am a yoga instructor, and yet even since being in utero, young Maisie has given me a better work out than an Ashtanga class at a local gym. With this in mind, here are some sample stretches to help keep you in tip-top physical and mental shape, in this part, before baby, and next week, post baby. Bear in mind, that if you attend a class rather than just practicing at home, you have the added benefit of potentially meeting some new mommy and baby friends along the way.

Prenatal Poses:

Pelvic floor exercises otherwise known as Kegels:

I think we all know what these squeeze and hold exercises are as well as their benefits without me having to spell this one out.

Reverse Namaste Position:

To strengthen wrists and prevent carpal tunnel syndrome, as well as opening the chest to alleviate future hours spent cradling and feeding your infant. Sit in a comfortable cross-legged position (you can also sit on a folded blanket, bolster or chair). Bring your hands gently behind your back and carefully point your fingertips upwards and bring palms together in reverse prayer.

Side Lying Leg Pulses:

To help strengthen your hips and thighs for childbirth. As the name suggests, lie on your side and pulse your top leg. Repeat on other side.

Squats:

To help strengthen your hips, thighs and stamina for childbirth.  Stand with your legs wider than hip width and sit down into a squatting position, either with your back against a wall or away from a wall, and either staying still or moving up and down in a moving version of the pose.  

Legs up the wall Pose (Viparita Karani):

To alleviate swelling in legs and ankles in late pregnancy. Elevate your feet on chair or up the side of a wall. Breathe and relax.

Final Resting Pose (Savasana):

To rest, relax and meditate on the wonder of your pregnancy. Lie on the ground with knees bent or supported on a rolled blanket. Close your eyes and connect with your baby.

My body is beautiful and strong

My baby is growing perfectly

The universe loves and supports me and my baby

I am preparing for the divine plan of my life to unfold

Pregnancy is natural and normal, safe and divine

My body knows how to give birth and I will let it

I feel calm and relaxed

I send love to my baby

My body is beautiful and strong.

Namaste.

In the last couple of months I have had two au pairs injure their backs. While back injuries can be caused by many things, looking after babies and small children can potentially wreak havoc on your back. Having had a herniated disc and subsequent surgery myself, I know full well that this can strike at any age and that prevention is key.

It is important to remember too that an au pair’s medical insurance is a relatively basic travel insurance and so may not cover treatment if considered pre-existing, or especially costly like MRIs or ongoing physical therapy. Au pairs are also responsible for a $250 deductable for any Emergency Room visits.

So with this in mind here are some tips for keeping your back safe in the line of childcare duty…

1. Correct posture: Remember to bend with the knees, not bend over, when picking up babies and children, including their associated car seats, strollers, etc.

2. Healthy Diet: Remember to eat a healthy balanced diet, as well as drink lots of water and take your vitamins.

3. Regular Exercise: Remember to take walks (this kills two maybe three birds with one stone) since you can exercise yourself, the kids, and possibly the dog too!). You can also join a gym or sign up for a yoga or Pilates class (or DVD).

On a side note, since I am also a Yoga Instructor here are a couple of yoga poses to help keep your back healthy and strong: 
                                            
4. Belly Crunches – Lie on your back with knees bent and hands interlaced behind your head. On your exhalation curl your upper body towards your knees, pause and release. Repeat 3 sets of 10.

5. Table Top Alternate arm/leg Pulses – Come onto all fours. Lift your right arm and left leg and pulse. Repeat 10 times then switch sides.

6. Side Leg Pulses – Lie on your side, bottom leg bent. Support head with hand. Lift top leg straight, with toe pointing  down pulse. Repeat 20 times, then turn and repeat other side.

 
Here’s to a healthy, happy back when caring for your healthy, happy kids!