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The Power of Postnatal Yoga and Pilates.

Postnatal Yoga and Pilates aren’t your average workouts but gentle, nurturing practices tailored for new moms.

Becoming a mom is a wild ride filled with joy but also a rollercoaster of physical and emotional changes. For new moms, the postpartum period can feel like solving a complex puzzle blindfolded. Finding a supportive yoga studio during this time can be a game-changer.

Yoga offers stretches, calming breaths, and relaxation, while Pilates focuses on core strength and posture. Both go beyond physical recovery and help you rediscover yourself.

Every postpartum journey is unique, and postnatal yoga and Pilates respect and cater to that.

They provide safe spaces for healing, recharging, and finding your footing in motherhood. Together, they offer a holistic approach to recovery, guiding new moms through the challenges of early motherhood with a focus on both body and mind.

What exactly is postnatal yoga?

5 Reasons to Try Yoga and Pilates After Giving Birth.

Precautions for Postnatal Yoga and Pilates.

Yoga and Pilates pose for new moms.

How Abbysan Yoga and Wellness Center can help.

Conclusion

What exactly is postnatal yoga?

Yoga is very beneficial during pregnancy as it has more relaxing effects.

A personalised Postnatal yoga program is a gentle form of yoga designed specifically for the unique needs of new mothers. Unlike the more vigorous styles often associated with yoga, postnatal yoga focuses on restoring your body after childbirth, relieving stress, and boosting your overall well-being.

This practice is like a targeted tune-up for your post-baby body. Imagine your core getting a serious workout, your pelvic floor finding its strength again, and your spine lengthening like a blooming flower.

5 Reasons to Try Yoga and Pilates After Giving Birth.

Whether you’re a resident of Phuket’s vibrant Phuket or visiting the island paradise, our local yoga school in Phuket is here to support you.

We offer specialized yoga and Pilates courses tailored to the needs of new mothers, providing a safe and nurturing environment for your postpartum recovery.

Did you know that Pilates core strengthening exercises mixed with selected yoga stretches after six to eight weeks postpartum have even better effects on recovery?

Here’s how it can help new moms:

1. Regain Strength and Flexibility:

At our Phuket Yoga Studio, we guide you through yoga poses and Pilates exercises that help rebuild core strength and restore flexibility, essential for managing the physical demands of caring for a newborn. These practices target weakened core and pelvic floor muscles, helping prevent postpartum issues like incontinence and diastasis recti.

2. Promote Relaxation and Stress Relief:

Our experienced yoga teachers in Phuket lead soothing practices that can help alleviate the mental and emotional strain of postpartum life, allowing you to find a peaceful oasis through the changes.

3. Reconnect with Your Body:

In our yoga classes in Phuket, you can reestablish a deeper connection with your postpartum body through mindful movements and breathwork. Pilatus Phuket offers complementary techniques to help you feel empowered in your new role as a mother.

4. Build Community:

Participating in a yoga retreat in Phuket provides the opportunity to connect with other new mothers, fostering a supportive network during this transformative time.

5. Cultivate Mindfulness:

Our Phuket Island Yoga Retreat offers a serene setting to cultivate mindfulness, helping you approach motherhood with more significant presence and intention.

Precautions for Postnatal Yoga and Pilates.

Before embarking on postnatal yoga or Pilates at any Phuket Yoga Studio, it’s crucial to understand your body’s changes and start with pelvic floor strengthening.

A full postpartum assessment is critical to planning a safe recovery and avoiding complications like diastasis recti or incontinence.

Click here and book a 1:1 session with posture assessment for a special 50% OFF your first time.

Yoga and Pilates can improve core strength, posture, and flexibility and reduce stress – all beneficial for new moms. However, it’s vital to work with qualified instructors, like those at Abbysan, who specialize in postnatal recovery.

Consider your stress levels, delivery method, pelvic floor condition, and any existing issues. Our programs are designed to address these concerns safely.

Remember, every postnatal journey is unique. Our yoga teachers in Phuket can tailor practices to your needs, ensuring a gradual and safe return to exercise.

Review our “Postpartum Precaution” consideration checklist before starting postpartum yoga or Pilates.

Discuss this with a professional before starting Yoga or Pilates.

Stress and Support: Consider your overall stress level and support system at home.
C-section and Scar Massage: Have you received a scar massage if you had a C-section?
Vaginal Delivery and Tearing: If you had a vaginal delivery, did you experience tearing?
Pelvic Floor Health: Assess your ability to contract pelvic floor muscles and any associated issues (e.g., bowel, bladder, gas, and heaviness).
Diastasis Recti: Check for abdominal muscle separation.

Yoga and Pilates for new moms.

Remember, postpartum recovery success starts with these simple steps:

Pelvic floor strengthening.
Improving breathing.
Maintaining good posture.
Daily 10-15 minute walks.
Pilates core exercises for abdomen and glutes (no sit-ups).
Selected yoga poses to lengthen tight muscles and reduce lower back stress.

For specific concerns, try these Yoga and Pilates moves:

Good posture: Cat-Cow, Mountain Pose, and Pilates Shoulder Bridge.
Flatter tummy: Pelvic Tilts, Pilates Hundred, and Plank variations.
Sleep deprivation: Legs-Up-the-Wall, Child’s Pose, and Pilates Roll-Down.
Low energy: Warrior poses, Sun Salutations, and Pilates Spine Twist.
Pain relief: Parrot Pose, Cobra, and Pilates Swimming.

Remember to always consult your healthcare provider before starting any postpartum exercise routine.

At Abbysan, we offer expert, tailored guidance for new moms, ensuring a safe and effective recovery.

How Abbysan Yoga and Wellness Center can help.

At Abbysan, we combine Dr Abhishek’s signature Yogkinesis® method with Phuket’s finest Pilates and yoga instructors to support your postpartum journey.

Our team, versed in STOTT® Pilates, Original Pilates, Hatha Yoga, and Vinyasa Flow, is dedicated to your overall health and well-being. We pride ourselves on being responsible, accountable, honest, and ethical, using our drive to energize and inspire our clients.

For new mothers, we offer a range of suitable courses after initial 1:1 postpartum recovery sessions.

Our Yoga classes in Phuket follow balanced sequences with tracked progress and personalized modifications. Ashtanga Yoga offers a steady flow of poses coordinated with breath, while Hatha Yoga focuses on proper technique. Our Yoga Therapy classes address specific health issues, adapting traditional poses to promote healing.

Our Pilates classes, including the Posture Clinic and Mat Pilates, are tailored to all levels and focus on core strength and body alignment. We recommend consulting with our professional staff at our Phuket Yoga Studio to determine the most suitable postpartum exercise routine for you.

Click here and book a 1:1 session with consultation for a special 50% OFF your first time.

Conclusion

Pilates core strengthening exercises and selected yoga stretches after six to eight weeks of postpartum or childbirth can lead to better recovery.

Fitting postnatal yoga into a busy new mom’s schedule can be challenging, but it’s not impossible. Remind yourself of your goals, find reliable childcare, and commit to making time for yourself. Small steps, like starting with just a few minutes a day, can make a big difference.

Remember, you deserve the care.

Are you interested in joining one of our classes or seeing Dr. Abhishek for a free consultation at our Phuket Boat Lagoon Koh Kaew location?

Check availability and reserve your place using our online booking system. If you have any questions about our Yoga Retreat in Phuket or Pilatus Phuket offerings, please don’t hesitate to contact us.

Let Abbysan be your partner in this beautiful journey of motherhood and self-care.

Where is the best yoga in Phuket, Thailand?

To answer that question, you must first understand why you need yoga and which yoga class and style are best for your body.

So, really, you need to answer: “Where is the best yoga in Phuket Thailand, for me?”

For example, if you have chronic back pain, going to Ashtanga yoga or Vinyasa classes will only increase the symptoms. Instead, it’s recommended that you join alignment-based hatha yoga, which includes breathwork.

Where is The Best Yoga In Phuket, Thailand For Me?

Choosing the right yoga can significantly help alleviate chronic back pain, but selecting the wrong type can worsen your condition.

The key is not yoga but understanding your body’s specific needs.

Proper assessment and personalised yoga class plan are essential to address chronic back pain effectively.

At Abbysan Yoga & Wellness Center, we specialise in assessing, diagnosing, and treating back pain through customised yoga practices.

THE BREATHWORK IS YOUR LIFE SUPPORT

Back pain often results from improper handling of different body segments.

For example, most men consistently train their upper body in the gym to develop more muscular and heavier arms.

This adds extra load on the upper spine, leading to kyphosis.

This condition causes the thoracic cage to move in a way that limits breathing during rest.

Over time, the activity of the primary respiratory muscles reduces, making them weak.

Consequently, the secondary respiratory muscles assist with breathing, further straining the respiratory system.

Strengthening the primary respiratory muscles can help improve breathing efficiency and alleviate some extra load on the upper spine, potentially reducing back pain.

The Best Yoga Classes In Phuket For Chronic Back Pain

Choosing the right yoga class or style depends on your body structure, current health condition and needs, and forthcoming desires and goals.

To find the best yoga practice for you, look for a yoga studio or yoga sala in Phuket that understands how to assist you based on your posture and body type.

The most beneficial yoga classes focus on teaching proper alignment and breathing techniques rather than experimenting with unnecessary new trends.

You need personalised yoga sessions that cater to your specific needs in private or group classes.

The best yoga for you is the one you can commit to regularly or the one you can do consistently, even by yourself.

And that’s precisely what we offer.

Why choose Abbysan Yoga and Wellness Center?

At Abyssan Yoga and Wellness Center, our yoga classes are structured to improve your current posture, body movements, and overall well-being.

We will help you achieve that through:

Personalised Assessment

Class Recommendation or offer comprehensive yoga plans based on our evaluation.

Ongoing support and monitoring, adjusting plans, and teaching you self-management techniques.

We identify which body parts are overly mobile and stiff, ensuring a tailored approach to your condition.

This comprehensive diagnosis is crucial for selecting the best yoga practice for you.

We believe in empowering you to manage your back pain independently.

With our step-by-step plan, you can gradually move out of pain without needing intense workouts or advanced yoga positions.

And you will also gain more energy to do the things you’ve always put off.

The Best Yoga Class To Do In Phuket

When searching for the best yoga studio in Phuket, we often see that people follow the recommendations or at least try it to find out if it is safe, convenient, and reasonably priced.

Suppose you are suffering from a Yoga injury or are recommended by your physician to do yoga for injury or chronic pain.

In that case, you must search for the best yoga studio in Phuket that also offers private yoga, full body analysis, and movement assessments and operates with a team of experienced instructors with medical backgrounds, like here at Abbysan.

But what if you don’t have back pain?

If you’re not experiencing any back pain, that’s great!

However, it’s important to remember that yoga involves moving your body in a certain way.

Your body is quite adaptable and will always find a way to complete a task, but if you’re not aware of your default posture before starting yoga class, you might rely on your most flexible or weakest areas to perform certain moves. This could lead to unintended damage to soft tissues.

The pain sensation results from chemical reactions to an injury and nerve signals sent to the brain in response to stress.

Starting with a full body and movement analysis is wise, regardless of whether you have pain.

Consider including our 12-lesson series to help your body prepare for the best yoga experience in Phuket.

best yoga in phuket

Moms in Motion: The Power of Postnatal Yoga and Pilates