There’s no need to let your baby sit on the sidelines while you tone up after birth. Yoga teacher Melissa Knapp from Yoganic, Sydney has some moves for you and baby to do at home from six weeks old (eight for caesarean) – taking it in baby steps of course.
The benefits of yoga for bubs
- Helps to settle baby and improve sleep patterns;
- Enhances bonding between Mum and bub;
- Strengthens the body;
- Improves digestion;
- Helps advancement from reflex to voluntary movements;
- Stimulates the senses;
- Balances activity and relaxation;
The benefits for mums
- Contributes to the development of the brain and nervous system.
- Helps to regain and retain healthy posture after birth;
- Releases muscle stiffness and tension;
- Strengthens the pelvic floor and abdominal muscles;
- Familiarises you with your ‘new’ body;
- Bonds you with your baby whilst you nurture yourself;
- Renews energy;
- Relaxes the mind, body and soul.
Exercise 1: Connect
This exercise will enable you to connect with your baby. Deep abdominal breathing is very relaxing, and it works to tone your pelvic floor and abdominals.
1. Sit in a comfortable position with your baby lying in front of you.
2. Place one hand on your own tummy and one hand on your baby’s tummy. As you look into your baby’s eyes, notice how your baby breathes into her/his belly.
3. Mimic your baby’s breathing. As you inhale, breathe into your hand. As you exhale, draw your navel towards your spine and lift your pelvic floor. Repeat for several rounds.
Exercise 2: Rolling Cat
This exercise releases tightness in your back and neck and provides a gentle massage for your shoulders and tummy. Your baby will love the close proximity to you and the element of surprise. You can even play peek-a-boo.
1. Begin on all fours, with your wrists under your shoulders, and your knees under your hips. Ensure your fingers are spread wide and your weight is evenly distributed through your hands and knees. Lie your baby underneath you, with her head below her face.
2. Start with a neutral spine. Gaze into your baby’s eyes, inhale, and relax your pelvic floor. Exhale, lift your pelvic floor, tuck your tailbone under, round your back and tuck your chin as you gaze toward your navel.
3. Inhale and return to a neutral spine. Repeat several times.
Variation: Begin on all fours. Inhale. Exhale, moving your buttocks towards your heels to stretch your back. Inhale, bend your elbows and scoop forward. Kiss your baby. Exhale, lift your pelvic floor, arch your back, and sit back on your heels. Your baby will love seeing you move from a distance to close up.
Exercise 3: Soothing hold
Being held face down is very relaxing for your baby, and allows her to look around from a different perspective. It puts a comforting pressure on the abdomen, which is very therapeutic, especially for babies with colic or wind.
Practise this hold while you’re seated. Slide your baby’s chest onto your hand and hold her upper arm between your thumb and index finger. Place your other hand between your baby’s legs to support her abdomen. You may then rub your baby’s tummy. When you’re confident with this hold, stand, and walk or rock your baby from side to side.
Exercise 4: Aeroplanes
This exercise massages your lower back and strengthens your deep abdominal muscles.
1. Lie on your back with your knees together and folded into your chest. Draw your navel towards your spine.
2. Fan your fingers around your baby’s rib cage and lay her face down on your shins, with her shoulders in line with your knees. Continue to hold your baby.
3. Try gentle variations, such as bouncing your knees to give your baby a ride; or rocking her from side to side and massaging your lower back.
4. Inhale as you bring your knees closer to your chest, then lift your head to give your baby a kiss. Exhale, draw your knees and baby away as you lower your head to the mat.
5. Your baby will love to hear you sing. Singing releases oxytocin, which promotes bonding.
Melissa was trained in Birthlight yoga by Francoise Freedman. Visit Yoganic.com.au for more.
This article was first published by News Local.