Moms in Motion: The Power of Postnatal Yoga and Pilates

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.

 

Power of Postnatal Yoga and Pilates.

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.

Getting Set for Distance Running

Getting Set for Distance Running

Training is essential in every athlete’s life. It defines the athlete performance level on the aspect of sports event he has chosen. Whether you are a runner, football player, swimmer, cricket play, or volleyball player, it doesn’t matter because training must be done for the body to be adequately equipped, and ready for the main game. Here is how to prepare you into getting set for distance running.

There are plenty of things to put into consideration when distance running is involved. A runner should have comfortable running shoes, your running log. In the record, you can write all the vital statistics, as you oversee your progress and look out for signs that signify you have to improve. The log consists of daily distance covered, your weight, morning pulse, personal records as regards your run and your daily comments are also crucial because it gives you an idea of your feeling before and after a series. The log also helps you to keep track of when you start feeling any pain. You can then figure out the source of the problem and tackle it.

Moving on, while training of the real thing, you have to put your body in consideration most especially your joints, lower back, feet, ankles, knees, and hips. Make sure you save them for the real thing, straining them before the primary race can affect your success rate. Nevertheless, you have to prepare for the real thing properly, but it should be done professionally, carefully and gradually to avoid confirming the body to stress and injuries.

The treadmill is another speed workout you can rely on when preparing for a distance run. This kind of exercise gives you less strain compared to the road’s practice. Typically anglers on the treadmill are set at three percent higher, but if you want something more challenging, you can gradually increase the angle of inclination.

Nature also affects on training time. Hot summer days leave you dehydrated and take toll of your overall performance. You are training in the morning, before sunrise, and in the evening, after the sun sets. Therefore, you can adjust your training schedule to fit the weather. Training before dawn helps boost your energy’s level, and after sunset helps prevents your body from breaking down due to heat strokes, enables you to sleep well and also stabilizes your blood pressure.

Running in the evening can be risky sometimes before it is dark and cars might not notice you. Therefore, you are advised to wear a bright color and wear a headlamp if possible.

Other than the physical preparation, mental and emotional development is made in getting ready for distance running. Start at a training pace which suits the capacity your body can handle, to prevent muscle strain and joint pains, after which you can gradually employ changes as you go, based on the statistics you have accumulated, start with little steps before taking the giant leaps. Stretching before running is not necessary; you can do so after running to relax the muscles.

Distance Running and The Olympics

Distance Running and The Olympics

Running traced back to the old days, in fact as humans, we run in most of our everyday life whether for a long distance or a short one. However, in the world of sports, the long-distance race is part of the oldest track event Included in the Ancient Olympics. Any running game where the runner covers at least two kilometers is tagged as distance running. Endurance, stamina, and strength are of essential value in this competition. During the race, competitors must maintain their energies to run effortlessly towards the end of a long race.

Only males were allowed in the 19th century to compete in long-distance running in the Olympics game, until 1928 when a woman was allowed to compete in the Summer Olympics. However, women were only allowed to participate in the 800-meters distance race.

1500, 3000, and 10000-meter event were instituted in 1972, 1984, and 1988 respectively, although, the 5000-meter race replaced the 3000-meter run in 1996.

All Olympic race rules and regulations (both it’s drafting and amendment) are made by The International Association of Athletics Federations (IAAF). Such standards include

  • Olympic distance runners are to maintain their lane from start to finish.
  • In longer distance races (1500 meters and above), runners are divided into two batches.
  • The first batch stays across the inner half of the track and goes first, while the second batch remains on the outer track until the first batch finishes the first turn.

For a country to compete in Olympic distance running events, the runner can complete the race within the Olympic qualifying time. Only three representatives from a country may compete for every race. Olympic distance events have1 to 2 rounds of preliminary runs, in the finals, a total of 8 runners take part in the 800-meter run, 12 in 1500meter, 15 in the 5000meter, and the numbers of finalists for 10000 meters vary about the number of entrants. The race comes to an end when an athlete’s torso touches the finish line.

One of the persons who shook the Olympic marathon world and became the most popular in the marathon world is Deena Kastor, an American and a distance events champion. She holds both national and world records in numerous marathon (including the half-marathon events), and a bronze medal in the women’s division of distance running Olympics in 2004. In 2006, she went further to set a new American marathon record of 2:19:36, which has been the highest noted since the inclusion in the Olympic track, in 1984. Currently, she and Dathan Ritzenhe in (her fellow American) are among the 2008World’sTop Olympic Contenders.

Distance running requires the right combination of talent, track and field skills, ability, speed, strength, flexibility, and stamina. Countries that bring their best running athletes to participant tend to have a better shot not just at winning, but also at setting a record.

In Olympic, distance running tends to dominate the scene. Therefore, the Pressure on runners and marathoners is super intense.

The Human Powerhouse

The Human Powerhouse

“Your Core is probably the only structure that does not require much training.”

Core strength is not about developing skeletal or muscular armoring and it is not about over developing one specific group of muscles. Instead, core strength involves developing resiliency.

It becomes rigid when you need to lift something substantial, it becomes loose when you are tired, fatigued or depressed, it becomes responsive when you are playing sports or doing other activities such as dancing, and it becomes stable and strong to maintain a good posture both durable and dynamic.

The entire core system is like a tennis ball. As long as it’s compact, it will bounce, but the moment it’s cut the bounce reduces and eventually stops.

The core is your powerhouse. It can still be active and working despite of all the direct or indirect damage caused by the body structure (Flat feet, lumbar lordosis, thoracic kyphosis, scoliosis, stiffness of the spine for whatever reason), adaptive positioning and movement dysfunction, pregnancy, childbirth, obesity, sedentary lifestyle, sexual intercourse, physical trauma, post-surgery and old age just to name a few.

The question is what the first step towards Core Recovery is?

Many of you agree when you are depressed, you tend to give up most of the activities you slouch and loose your ideal posture. Realigning your position is the first step to a faster core recovery. This sounds easy but how do you realign your perfect posture and how long will it take?

Your posture is an Internal job; it’s not just physical but also psychological. To realign your posture you need first to find the bunch of muscles that are causing this postural malfunctioning and changes. Creating balance in their length and strength relationship is the way to start. This may not take too long, but the actual results can only be seen after this training of fixing their relationship has been done consistently and for a reasonably long time. Ideally, as much time as it has taken to malfunctioning.

Most people already give up halfway. Or when the pain is reduced, they believe the problem is fixed. That’s not true. It’s like taking the antibiotics you must finish the doses; otherwise, you will develop the sensitivity towards it, and it won’t work next time you decide that antibiotic. You will need a much higher dosage that means much harder work for your liver to process & expel it and detoxify your body.

Same applies when fixing your core. When you stop it becomes sensitive to the methods, you used to fix it, and then ultimately you have to try something else to fix it. That requires learning new ways new techniques all over again and the time and effort that it takes yet. This process goes on and on.

The two best methods to keep it all aligned and remain it that way is to practice Yoga and Pilates under supervision (one on one) and also practice under the experienced masters who have the extensive knowledge of Human body and movement science.

See below the six specialized classes we offer to fix your core or book a private session, and we can fix it from the inside out without going for any invasive or fat-sucking procedure.

  1. Postnatal Recovery
  2. Yoga Core
  3. Back Care Yoga
  4. Backstretch vinyasa
  5. Spine Clinic
  6. Ab Blast Pilates

If you are not being able to visit our physical location, Purchase the ten series pilates video and begin strengthening your core as little as in 30 Days.

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If you are a new or busy mom?

Or Are you recovering from surgery in your back or abdomen?

Or want to regain your strength after chemotherapy?

Or you are looking for an alternative way to manage chronic pains and boost your energy?

But you either can’t make it to the studio that often or can’t afford the cost of private training or BOTH.

Then, THIS IS FOR YOU.

Sign up for the eight weeks customized online core repair program today and begin to feel energetic and pain-free again.