If you’re a new mama, rounded shoulders and back pain are common. You’re likely holding baby a LOT, and if you’re breastfeeding, then you’re also sitting throughout the day (and night) and might not have the best posture – all of this equals slumped or rounded shoulders.
This can cause strain on the neck and upper-mid back, so to counteract rounded shoulders, I usually open and/or close Postnatal Yoga with a restorative chest opening pose.
Read through how to access this pose on East Side Yoga's Mamas blog!
Not a lot of mamas realize that pelvic floor muscles are like a hammock, and wrap all around the backside of the body.
This means that there are many different ways to strengthen the pelvic floor beyond Kegels!
In my last Postnatal blog post, I described how to strengthen your pelvic floor in Bridge Pose.
One of my other favorite poses that I like to teach in my Postnatal classes is Baddha Konasana, also known as Butterfly Pose.
Head on over to East Side Yoga to see how exactly you can receive the pelvic floor strengthening benefit of this pose.
So many new mamas are interested in restoring strength to their pelvic floor after birth. There are a lot of great exercises that I teach in the ESY Postnatal Yoga class, and my latest Yoga Mamas post is a movement that you can do at home - you can even place baby on your belly, to give them some tummy time while you strengthen. :-)
Check out the full post here: Pelvic Floor Strengthening Tip
Mamas are often eager to return to running, crunches, sit-ups after baby in order to get that pre-pregnancy belly back. Hold up and check your ab muscles before you do any of those things!
Sometimes during pregnancy, due to the abdominal muscles stretching to accommodate your growing baby and uterus, the rectus abdominus muscles (6-pack muscles) separate. This can happen in up to two-thirds of pregnant mamas, and is called diastasis recti.
For tips on how to check if you have abdominal separation after baby, check out my tips on ESY's YogaMamas blog!
You’ve just had a baby. Maybe you’re a couple of weeks in, and you’re dying to get back into some activity. Or maybe you’re too exhausted to move, but you still feel like you have to start to get back “in shape.”
You may have noticed in East Side Yoga's Postnatal Yoga description, that we ask you to be cleared by your midwife or OB at your 6 or 8-week postpartum check-up, to return to “normal activity.” There are good reasons for this...
Click here to find out why it's so important to wait to return to activity.
Link to East Side Yoga's Yoga Mama Blog:
Often times, new mamas feel isolated. Almost 3 ½ years ago now, I remember feeling unsure of my abilities as a new mom and unsure about what the heck was going on with my postpartum body. I certainly didn’t feel in-tune with my body; in fact, my body didn’t even feel like it was my own anymore! Finding a community was hard; finding a place where I could feel comfortable talking about how crazy it all was, was even harder.
The Postnatal Yoga class at East Side Yoga is designed to restore your body’s strength after having a baby. It’s also a time for sharing with your fellow mamas and making new friendships (and playdates!)...
To continue reading about the fantastic YogaMamas program at East Side Yoga, click here!
Birth educator. Doula. Yoga Teacher. Mom to a crazy threenager and Wife to an awesome husband.
What I've written:
"Thank you for giving me a sound mind, hard body and open heart! "❤️ - Courtney, Arlington, VA
MamaChakra serves the following geographic areas in and around Northern Virginia (NoVa): Arlington, Alexandria, Annandale, Falls Church, Fairfax, Springfield. I also serve the Washington D.C. Metro Area.
MamaChakra's students have given birth at the following DMV-area hospitals: George Washington (GW) Midwives, Virginia Hospital Center, INOVA Alexandra, INOVA Fairfax, and Sibley Hospital.